There are mainly two types of people who eat a plant-based diet, they are vegans and vegetarians. The major difference between the two is based on the inclusion of animal-based products in food. A vegan diet avoids all types of animal-sourced products, while vegetarians include honey and dairy products. Many vegetarians also include eggs in their diet. If done properly, both types of diets provide positive health benefits and are safe. Moreover, many people mainly switch to these diets to manage weight. In this article, we will discuss the major differences between veganism and vegetarianism.
Nutritional Deficiencies In Vegan And Vegetarian Diet
One of the major concerns for people switching to both vegan and vegetarian diets from an omnivore or regular diet is the effort to ensure proper nutrition. If not planned properly, it can result in Vitamin D, B Vitamins, iron, calcium, and protein deficiency. Also, keep in mind that the risk is higher for vegans as they are avoiding all types of animal products and by-products. However, this also varies from person to person due to the difference in dietary restrictions.
The recommended intake of calcium is 1,000 mg per day. But a study has shown that, for most vegans, the average calcium intake per day is 738 mg. Also, for those who ate meat and fish, the daily calcium intake is 1470 mg. Moreover, vegans are more likely to develop vitamin B12 deficiency. One of the best ways to avoid these deficiencies is to eat fortified foods and consume supplements. Finally, some of the supplements are calcium tablets, B vitamins, vitamin D, and algae oil which is a good source of omega 3.
Difference In Health Benefits Between Vegan And Vegetarian Diet
The major advantage of eating a vegetarian and vegan meal is that vegans and vegetarians have lower body mass indexes, and so, they have lower cholesterol and blood glucose levels. Also, the chances of developing heart disease and cancer are lower for vegetarians, and it is even lower for vegans. However, a study has found that vegans and vegetarians have a higher risk for hemorrhagic stroke, i.e. blood vessels burst and bleed because they become weak. This is assumed to be due to lower amounts of omega-3 fatty acids in their diet; it plays an important role in cardiovascular health. So, the best way to avoid this and lower its risk is to consume supplements and eat a well-planned diet.
These are some of the important differences between a vegan diet and a vegetarian diet. The best way to plan an optimal diet is to consult a dietician.