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Difference Between Vegetarian & Vegan In 2024
Updated on
- Written by Amelia Smith, MFA
Medically reviewed by
Kathy Shattler, MS, RDN
Interested in healthy eating but feeling overwhelmed by the numerous dietary categories available? Navigating the world of eating lifestyles might confuse you, no thanks to the sea of fad diets out there. But understanding the difference between a vegetarian and vegan diet is a great place to start especially if you’ve always been curious about a plant-based diet.
In this article, we’ll discuss each type’s unique characteristics and benefits. Whether you’re considering vegetarian or vegan, each has health and nutritional advantages. You’ll get answers to all your questions on the vegan vs. vegetarian debate and understand which constitutes a healthy diet.
Is Vegetarian And Vegan The Same Thing?
No, vegetarian and vegan are different. Key differences exist while both diets exclude meat, poultry, fish, and seafood. Vegetarians may still consume dairy products and eggs, while vegans avoid all animal-derived products. Vegans engage in an ethical philosophy surrounding the exploitation of animals that goes beyond diet. Avoidance of animal-derived materials, products tested on animals, and entertainment places that use animals are typical of vegan philosophy. Vegetarianism focuses on avoiding animal flesh, while veganism extends to a broader commitment to avoiding all forms of animal exploitation.
What Is A Vegetarian Diet?
Vegetarian diets exclude the consumption of animals, such as pigs, chickens, cows, and fish, along with their by-products. According to the Vegetarian Society,[1] a vegetarian diet primarily includes fruits, veggies, grains, pulses, nuts, seeds, eggs, dairy products, and honey.
Vegetarians avoid foods made using processing aids derived from slaughter. However, the specifics of a vegetarian diet can vary based on individual preferences.
Some vegetarians choose to include eggs in their diet, making them ovo-vegetarians, while others include dairy products and are known as lacto-vegetarians. Some lacto-ovo vegetarians consume both eggs and dairy. But a strict vegetarian diet does not include any animal products, inclusive of eggs and dairy; a vegan diet avoids any animal-derived products, including honey.
Regardless of the category, vegetarian diets contain various plant-based foods rich in essential vitamins and minerals. These meals can be both nutritious and delicious while aligning with ethical and environmental considerations.
What Is A Vegan Diet?
A vegan diet goes beyond not consuming animal flesh. It extends to avoiding dairy milk, dairy cheese, eggs, honey, and any other animal-derived products, including clothes made from animal skins. According to the Vegan Society,[2] a vegan diet encourages you not to eat meat or dairy products, is incredibly diverse, and encompasses a wide range of fruits, vegetables, nuts, grains, seeds, beans, and pulses.
Regarding the vegetarian vs. vegan diet, a vegan diet is more stringent as it extends beyond just dietary choices to a philosophy of living. Vegans aim to avoid exploiting animals for any purpose, making compassion a key driving force behind their lifestyle. This includes avoiding animal-derived clothing, cosmetics tested on animals, and other products that involve animal exploitation.
Vegans may need to rely on fortified foods or consider a vegan meal replacement to meet their nutritional needs effectively. Despite the stricter guidelines, many people choose a vegan lifestyle for ethical, environmental, and health reasons.
Nutrition & Health Benefits
Despite the difference between vegan and vegetarian diets, a vegan or vegetarian diet offers numerous health benefits when well-balanced and varied. Scientific evidence shows that a well-planned vegan diet can promote and maintain optimal health, reducing the risk of chronic non-communicable degenerative diseases like metabolic syndrome or MetS.[3]
Here are a few benefits of adopting a vegan diet:
- They have been shown to promote or restore good health, including variables such as body weight and blood pressure.[4]
- Vegan diets can positively impact cholesterol metabolism, improving cardiovascular health. It does this by eliminating animal products, which are often high in saturated fats and cholesterol.
- These foods are rich in antioxidant nutrients like vitamins C, E, beta-carotene, potassium,[3] and magnesium.
- Potassium, found in vegan diets, has been linked to reducing blood pressure and the risk of stroke.
- Some recent 2023 research indicates[5] vegan diets should be avoided during pregnancy and childhood.
Similarly, a well-planned vegetarian diet provides health benefits like:
- Lower rates of obesity,[6] coronary heart disease, and high blood pressure compared to non-vegetarian diets.
- Helping control blood sugar levels and reduce inflammation[6] in the body.
- Vegetarian diets, including total vegetarian or vegan diets, can be healthful and nutritionally adequate.[7]
- Appropriate for individuals at all stages[8] of life, including pregnancy, lactation, infancy, childhood, adolescence, and even for athletes.
You may be considering adopting a vegan or vegetarian lifestyle but are concerned about meeting your nutritional needs. In this case, there are options available such as vegan meal delivery services and vegan protein powders. These can help ensure a well-rounded diet with sufficient protein, vitamins, and minerals.
Which Diet Is Healthier?
Vegan or vegetarian diets can be healthy when properly planned and balanced. However, there are some differences to consider.
Vegans may struggle with obtaining enough vitamin D[9] since they avoid dairy products, which are rich nutrient sources. Vegans need to seek alternative sources like fortified plant-based milk and supplements to ensure adequate intake. The diets may also be low in zinc, B12, protein, omega-3 fatty acids, iodine, and selenium.
On the other hand, by excluding dairy products and eggs, vegans tend to have lower cholesterol levels than vegetarians. This can contribute to better heart health and reduced risk of cardiovascular diseases.
However, studies[10] have shown that vegans are more likely to be deficient in omega-3 fatty acids. And these nutrients are important for brain health and inflammation control. Vegetarians include dairy and eggs in their diet and have more options to meet their omega-3 needs. Food sources like fatty fish or plant-based alternatives like flaxseeds provide omega-3 fatty acids.
Ultimately, the key to a healthy diet, whether vegan or vegetarian, lies in careful planning and ensuring adequate intake of all essential nutrients.
Which Diet Is Better For Weight Loss?
When it comes to shedding pounds, vegan diets may have an edge. Vegan diets are associated with a lower calorie intake than other plant-based diets, leading to more significant weight loss.
In a study comparing[11] vegan and vegetarian diets, participants following a vegan diet lost more weight than those on a vegetarian diet. Excluding animal products in a vegan diet may reduce calorie consumption and improve weight management.
Individual results may vary, and the key to successful weight loss lies in maintaining a calorie deficit and adopting a balanced and sustainable approach to eating.
The Main Difference
Is vegetarian and vegan the same thing? Not quite. While both diets exclude meat, poultry, fish, and seafood, some key differences exist. A vegan diet takes it a step further by excluding all animal products, including dairy, eggs, and even honey.
The main distinction lies in the avoidance of animal-derived materials. Vegans steer clear of products made from animals, such as leather, fur, and wool. They also avoid cosmetics and household items tested on animals.
Additionally, vegans strive to eliminate support for industries exploiting animals for entertainment, such as circuses or zoos. It’s a lifestyle that extends beyond just dietary choices.
On the other hand, vegetarians may still consume dairy products, eggs, and honey, as long as they do not consume any animal flesh. This makes vegetarianism slightly more flexible compared to veganism.
While vegetarian and vegan diets offer health and environmental benefits, the decision to follow one depends on personal values and ethical considerations.
Final Thought
Whichever path you choose, both vegan and vegetarian diets offer unique advantages for health and weight management. Remember to prioritize nutrient-dense foods, incorporate variety, and enjoy the journey toward a healthier and more fulfilling way of eating.
The decision between a vegan and vegetarian diet should be based on personal preferences, ethical considerations, health goals, and individual nutritional needs. It’s essential to listen to your body, prioritize nutrient intake, and make informed choices that align with your values and lifestyle.
Frequently Asked Questions
No, they are different. Vegetarians avoid meat, poultry, and fish but may still consume eggs and dairy. Conversely, vegans exclude all animal products and products made from animals, including eggs, honey, and dairy.
Both diets have their benefits. It depends on personal preferences and health goals. Vegans avoid all animal products, which may offer advantages regarding cholesterol levels and heart health. Vegetarian diets can still be healthy with proper planning.
Some vegetarians do consume eggs and are known as ovo-vegetarians. However, there are different variations of vegetarian diets, and not all vegetarians include eggs in their diet.
Both diets are based on a plant-based diet and can be healthy when well-planned. Vegans may have lower cholesterol levels but must pay attention to certain nutrients. Vegetarians have more flexibility in meeting nutrient needs.
The main difference lies in what is excluded from each diet. Vegetarians avoid meat, poultry, and fish, while vegans exclude all animal flesh and products made from animals, including eggs, honey, and dairy.
+ 11 sources
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- Vegetarian Society. (2022). What is a Vegetarian | The Vegetarian Society. [online] Available at: https://vegsoc.org/info-hub/definition/?_gl=1*g6gj2m*_ga*NzA0NjM2OTQ1LjE2ODg3NDc0NzE.*_ga_07NEEFKJ2N*MTY4ODc0NzQ3MC4xLjAuMTY4ODc0NzQ3MC4wLjAuMA.
- The Vegan Society. (2022). Definition of veganism. [online] Available at: https://www.vegansociety.com/go-vegan/definition-veganism.
- Marrone, G., Guerriero, C., D Palazzetti, Paolo Lido, Marolla, A., Francesca Di Daniele and Noce, A. (2021). Vegan Diet Health Benefits in Metabolic Syndrome. [online] 13(3), pp.817–817. doi:https://doi.org/10.3390/nu13030817.
- Veggie Guide for Teens 3 2 Veggie Guide for Teens. (n.d.). Available at: https://vegsoc.org/wp-content/uploads/2019/02/Veggie-Guide-for-teens-and-parents.pdf.
- J.-P. Chouraqui (2023). Risk Assessment of Micronutrients Deficiency in Vegetarian or Vegan Children: Not So Obvious. [online] 15(9), pp.2129–2129. doi:https://doi.org/10.3390/nu15092129.
- McMacken, M. and Shah, S.R. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. [online] 14(5), pp.342–354. doi:https://doi.org/10.11909/j.issn.1671-5411.2017.05.009.
- Melina, V., Craig, W.J. and Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. [online] 116(12), pp.1970–1980. doi:https://doi.org/10.1016/j.jand.2016.09.025.
- Shila Minari Hargreaves, Raposo, A., Saraiva, A. and Renata Puppin Zandonadi (2021). Vegetarian Diet: An Overview through the Perspective of Quality of Life Domains. [online] 18(8), pp.4067–4067. doi:https://doi.org/10.3390/ijerph18084067.
- Dimitra Rafailia Bakaloudi, Halloran, A., Rippin, H.L., Artemis Christina Oikonomidou, Theodoros Dardavesis, Williams, J., Kremlin Wickramasinghe, Breda, J. and Chourdakis, M. (2021). Intake and adequacy of the vegan diet. A systematic review of the evidence. [online] 40(5), pp.3503–3521. doi:https://doi.org/10.1016/j.clnu.2020.11.035.
- Sarter, B., Kelsey, K., Schwartz, T.A. and Harris, W.H. (2015). Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement. [online] 34(2), pp.212–218. doi:https://doi.org/10.1016/j.clnu.2014.03.003.
- Huang, R., Huang, C.-C., Hu, F.B. and Chavarro, J.E. (2015). Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. [online] 31(1), pp.109–116. doi:https://doi.org/10.1007/s11606-015-3390-7.
Written by:
Amelia Smith, MFA
Medically reviewed by:
Medically reviewed by:
