These include:. Vegetarians and vegans often avoid eating animal products for similar reasons. The largest difference is the degree to which they consider animal products acceptable.
For instance, both vegans and vegetarians may exclude meat from their diets for health or environmental reasons. Vegans also choose to avoid all animal by-products because they believe this has the largest impact on their health and the environment. In terms of ethics, vegetarians are opposed to killing animals for food, but generally consider it acceptable to consume animal by-products such as milk and eggs, as long as the animals are kept in adequate conditions.
As a result, they seek to avoid all animal by-products, regardless of the conditions in which animals are bred or housed. The desire to avoid all forms of animal exploitation is why vegans choose to forgo dairy and eggs — products that many vegetarians have no problem consuming.
Vegetarians and vegans differ in their beliefs regarding the use of animals by humans. This is why some vegetarians may consume animal-derived products, whereas vegans do not. Research shows vegetarian and vegan diets tend to be low in saturated fat and cholesterol.
They also tend to contain high amounts of vitamins, minerals, fiber, and healthy plant compounds 3. These may include fruit, vegetables, whole grains, nuts, seeds, and soy products 3. On the other hand, poorly planned vegetarian and vegan diets could result in low intakes of some nutrients, particularly iron, calcium, zinc, and vitamin D 3 , 4. Both diets also tend to contain limited amounts of vitamin B12 and long-chain omega-3 fatty acids, although levels of these nutrients are generally lower in vegans than vegetarians 3.
While vegetarian and vegan diets tend to lean heavily on fruits, legumes , and vegetables, some items might be diary- and meat-free but are still:. Cookies, french fries, candies, and even nut based ice creams may fall into the vegan and vegetarian category yet still contain refined carbohydrates, are highly processed, are high in added sugar, or are deep fried. Vegetarians and vegans generally consume similar levels of most nutrients. However, poorly planned diets could result in low intakes of several nutrients.
According to a report from the Academy of Nutrition and Dietetics and several scientific reviews, both vegetarian and vegan diets can be considered appropriate for all stages of life, as long as the diet is planned well 3 , 4 , 5 , 6. An insufficient intake of nutrients such as omega-3 fatty acids , calcium, and vitamins D and B12 can negatively impact various aspects of health, including mental and physical health 7 , 8 , 9 , Both vegetarians and vegans may have lower intakes of these nutrients.
However, studies show that vegetarians tend to consume slightly more calcium and vitamin B12 than vegans 11 , Nonetheless, both vegetarians and vegans should pay special attention to nutrition strategies meant to increase the absorption of nutrients from plant foods 4. It may also be necessary to consume fortified foods and supplements, especially for nutrients such as iron, calcium, omega-3, and vitamins D and B12 3 , For instance, some chocolate is vegan, but other types include milk.
These diets can be very healthy, but like anyone, vegans and vegetarians need to be mindful of nutrition deficiencies. For instance, dairy products are a major source of calcium and vitamin D, so vegans and ovo vegetarians should eat lots of dark leafy greens another good source of calcium and choose foods that are fortified with calcium.
If you go vegan, you may also want to consider vitamin D supplements. And vegans can choose from a huge variety of products made with plant-based dairy substitutions.
Cooking and baking your favorite treats is also still totally possible with a few simple swaps. Try making a vegan charcuterie spread , cheesy oats with tomatoes and avocad o, or spicy black bean burgers. Would you like to be the first to hear about our new products and more?
Vegetarianism Lacto-ovo or ovo-lacto , from the Latin words for milk and egg, is the most common type of vegetarian. Others skip using cosmetics that are tested on animals and make sure to support companies that avoid all animal testing.
Additionally, they skip any home or cleaning products that are derived from animal products. But there is a thought among vegans that it's better to use the term and mainstream it rather than sidestep the topic. Includes: Mostly plant-based diet, with some animal products such as eggs and dairy.
A vegetarian diet usually refers to being lacto-ovo vegetarian , meaning eggs and dairy are consumed, but no animal flesh, says Hever. An ovo-vegetarian is a person who eats eggs but not dairy.
As you can see, vegetarianism has a little more of a choose-your-own-eating-adventure vibe than being a vegan does, which may make it easier to stick to long term. In short, vegetarians tend to eat a diet that mostly consists of plant-based foods, whole grains, seeds, nuts, and legumes, as well as dairy. As for what they buy and wear, they may or may not choose to wear and use products made from animal products.
Includes: Eating plant-based foods such as fruits, vegetables, nuts, seeds, whole grains, and legumes. Does not include: High amounts of animal products, including meat, poultry, fish, dairy, eggs, cheese, and byproducts.
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