Those unfamiliar with the terms “vegan” and “vegetarian” have probably pondered the deviation between the ii. They both indicate that someone doesn’t eat meat, right? So, aren’t they synonymous? Not exactly.
What these terms
have in common is that they both refer to dietary choices that limit one’s intake of animate being products. Vegetarianism, withal, encompasses quite a few sub-categories — and one of those happens to exist veganism. In not-vegan vegetarian diets, an private won’t eat meat, similar poultry or beef, only they may consume other animal byproducts, such as milk, cheese and eggs. Vegans, on the other hand, follow the virtually restrictive grade of vegetarianism and, as such, won’t eat any beast byproducts. In about cases, vegans will besides avoid using other, non-edible brute byproducts, such every bit wool or leather.
Some folks choose to follow vegetarian or vegan diets due to health concerns, while others’ choices stem from the fight for animals rights or to lessen one’s bear upon on the environment. (After all, raising livestock consumes a lot of land and water, among other resource.) As of 2018, 5% of adults in the United states of america said they follow a vegetarian diet, while three% reported post-obit a vegan nutrition.
So, whether you’re interested in trying one of these diets for yourself or if you’re going to be cooking for someone who is vegetarian or vegan, information technology’s important to understand the fundamental differences between the terms.
As mentioned above, vegetarian is a broad term used to describe a person who refrains from eating any form of meat, poultry or (in some cases) seafood. Still, there are several categories of vegetarianism that permit individuals to choose what to exclude and include from their diets. Different types of vegetarianism include the following:
- The term “semi-vegetarian” has been used to describe a person who is mainly vegetarian, simply occasionally consumes meat, fish, or poultry. In some cases, a semi-vegetarian will just refrain from eating a specific type of animate being rather than all animals. An example would be a person who chooses to eat fish and poultry, but refrains from eating any type of cherry meat, like pork or beef. Semi-vegetarians are sometimes referred to equally “flexitarians.”
- Those who choose a pescatarian nutrition are opting to include fish and seafood in their intake, but not other types of meat or poultry.
- An ovo-lacto-vegetarian is a person who does not eat the flesh of animals, merely does eat animate being byproducts, like eggs and milk. Ovo-lacto-vegetarians are considered to be the largest group of vegetarians. Moreover, the inclusion of eggs and milk allows these types of vegetarians to gain well-nigh of the vital nutrients they would typically exist missing out on by not eating any meat, poultry or seafood.
- Vegetarians who consume eggs, simply notwithstanding refrain from other brute byproducts, are considered ovo-vegetarians. In fact, eggs are the only food separating ovo-vegetarians from vegans.
- A lacto-vegetarian is someone who follows a vegetarian diet while consuming dairy products, similar milk and cheese. These individuals, however, do not eat eggs.
There are many reasons a person may cull to practice veganism. Some people choose to be vegan for health or environmental reasons, while others do so for ethical reasons. Whatever the reason may be, it’s important for vegans to supplement the nutrients they may exist missing out on. That is, in lodge to get adequate intake of the protein, calcium, vitamins, and other nutrients typically found in animal products, those practicing a vegan diet often incorporate higher amounts of the following foods:
- Beans and lentils
- Whole wheat grains
- Soy and soy milk
- Dark green vegetables
- Basics and nut butters
- Apples, oranges, bananas
- Fortified fruit juices or cereals
Wellness Concerns Associated With Vegetarian & Vegan Diets
In most cases, vegetarians and vegans are merely as healthy as non-vegetarians. Yet, information technology is vitally important for all vegetarians to avoid deficiencies by maintaining a balanced, nutrient-filled nutrition. If your vegan or vegetarian diet doesn’t include the daily recommended amount of certain nutrients, you may find yourself experiencing loss of energy, dizziness, or, in some cases, serious arrhythmias of the middle. Exist sure to include the recommended daily intake of the following:
- Vitamin B12
- Folic acid
- Vitamin E
- Omega-three fatty acids
Both vegetarianism and veganism require careful planning to maintain balance in your daily diet. Consider consulting your medical provider — or a registered dietitian — to ensure yous’re getting all of your essential nutrients. All of this said, if you lot’re because vegetarianism or veganism, be certain to understand which nutrition is correct for you lot and your detail health concerns.
- “Comparison of Sociodemographic and Nutritional Characteristics between Self-Reported Vegetarians, Vegans, and Meat-Eaters from the NutriNet-Santé Study” via The Science of Vegetarian Nutrition and Health, MDPI
- “Is a vegetarian or vegan diet for you?” via Harvard Health Publishing, Harvard Medical School
- “Is a Vegetarian or Vegan Nutrition Salubrious?” via Cedars Sinai
- “Plant-based, vegetarian and vegan diets” via Heart Foundation
- “Snapshot: Few Americans Vegetarian or Vegan” via Gallup
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