Vegan and vegetarian diet differences explained

Veganism and vegetarianism are both diets that exclude meat, but there are some key differences between the two

Vegetarian diets have been around since at least 700 BC, yet in recent years an alternative way of eating has been steadily growing in popularity. Veganism has existed for nearly as long, but began gaining traction in the 19th century before entering the mainstream during the mid to late 2010s.

So what exactly sets the two apart?

There are certain similarities between the two diets — most notably that neither involves eating meat. This encompasses fish, chicken and red meat.

According to Healthline, there are several distinct types of vegetarian diet.

These are:

• Lacto-ovo vegetarians: vegetarians who avoid all animal flesh, but do consume dairy and egg products
• Lacto vegetarians: vegetarians who avoid animal flesh and eggs, but do consume dairy products
• Ovo vegetarians: vegetarians who avoid all animal products except eggs

Those who follow a largely vegetarian diet but still consume fish are referred to as pescatarians, while those who adopt a part-time approach to vegetarianism are known as flexitarians.

The principal distinction between vegetarians and vegans is that vegans not only abstain from meat, but also avoid all animal-derived products entirely.

This means no eggs, dairy products, gelatine or whey. Some vegans also choose not to consume honey or wear any animal-based materials in their clothing, such as wool, leather or silk.

According to Healthline, vegetarians are broadly opposed to slaughtering animals for food, yet generally regard it as acceptable to consume animal by-products such as milk and eggs, provided the animals are kept in suitable conditions.

Vegans, however, are opposed to the use of any animal product whatsoever, regardless of the conditions in which the animals were reared.

Both vegetarian and vegan diets are considered safe at every stage of life when properly planned. Each is low in saturated fats and cholesterol, and rich in vitamins, minerals and fibre.

Both incorporate more nutrient-rich foods, such as fruit, vegetables and whole grains.

Nevertheless, both dietary approaches can result in insufficient intake of certain nutrients, including iron, calcium, zinc and Vitamin B2 — if the diet isn’t appropriately balanced.

Some observational studies suggest that vegans face a reduced risk of developing Type 2 diabetes, heart disease and certain cancers — though these studies have their limitations.