What Sets Vegan and Vegetarian Diets Apart?
Vegetarian diets have been around since at least 700 BC, but in recent years veganism has steadily grown in popularity. While both exclude meat — including fish, chicken, and red meat — vegans avoid all animal-derived products entirely.
According to Healthline, several distinct types of vegetarian diets exist:
- Lacto-ovo vegetarians: avoid animal flesh but consume dairy and eggs
- Lacto vegetarians: avoid animal flesh and eggs but consume dairy
- Ovo vegetarians: avoid all animal products except eggs
Those who eat a largely vegetarian diet but include fish are called pescatarians, while part-time vegetarians are known as flexitarians.
Veganism: A Stricter Approach
The principal distinction is that vegans abstain from meat and also avoid all animal-derived products, including eggs, dairy, gelatine, and whey. Some vegans also choose not to consume honey or wear animal-based materials like wool, leather, or silk.
Healthline notes that vegetarians generally oppose slaughtering animals for food but accept consuming by-products like milk and eggs if animals are kept in suitable conditions. Vegans oppose using any animal product regardless of rearing conditions.
Health Impacts and Nutritional Considerations
Both diets are considered safe at every life stage when properly planned. They are low in saturated fats and cholesterol, and rich in vitamins, minerals, and fibre. Both incorporate nutrient-dense foods such as fruit, vegetables, and whole grains.
However, each approach can lead to insufficient intake of iron, calcium, zinc, and Vitamin B2 if not balanced. Some observational studies suggest vegans have a reduced risk of Type 2 diabetes, heart disease, and certain cancers, though these studies have limitations.
