Vegan vs. Vegetarian: A Guide to Veganism and Vegetarianism

Vegetarianism is the practice of excluding animal proteins from your diet, including beef, poultry, pork, game, fish, and other seafood. Some vegetarians will also exclude other animal by-products that are the result of slaughter, such as animal fats, stocks, or bouillon cubes. Vegetarian foods consist mostly of plant-based foods, such as fruits, vegetables, legumes, and whole grains.

With the increased popularity of vegetarianism, more products that mimic meat or act as a meat substitute, such as plant-based burgers and hot dogs, have come on the market. Some vegetarians may take supplements to get certain essential nutrients like iron and vitamin D that they would otherwise get from meat, though this is not always necessary when eating a balanced diet.

There are several permutations of the vegetarian diet, some of which are stricter than others. Some variations on the vegetarian diet include the following.

1. 1. Lacto-ovo-vegetarian: This type of vegetarianism involves a diet that excludes meat, fish, and poultry, but includes eggs and dairy foods.
2. 2. Ovo-vegetarian: An ovo-vegetarian diet excludes meat, fish, poultry, and dairy but includes eggs.
3. 3. Pescatarian: A pescatarian diet is a semi-vegetarian food regimen that excludes all red meat, poultry, dairy, and eggs, but includes seafood and shellfish.

Veganism is the practice of excluding all animal foods and animal by-products from your diet. Like the vegetarian diet, the vegan diet excludes all animal proteins, including meat, poultry, and fish, while also excluding eggs, dairy products, casein proteins, collagen, gelatin, and honey. The vegan diet consists entirely of plant-based foods. Many people who choose to go vegan will turn to dairy alternatives like plant milk or soy milk for calcium. There are also a variety of vegan products that use plant foods like soybeans to mimic animal products, providing some of the protein that a person would get from meat consumption.

There are several different permutations on the vegan diet, including the following.

1. 1. Whole-food veganism: Whole-food vegans are able to eat a variety of foods including fruits, veggies, leafy greens, legumes, nuts, seeds, and carbs like whole grains.
   
2. 2. Raw food veganism: Raw veganism involves a diet consisting of raw fruits, veggies, leafy greens, legumes, nuts, seeds, and whole grains prepared at temperatures below 118 degrees Fahrenheit.
3. 3. 80/10/10: This twist on veganism includes plenty of fruits and vegetables but limits the amount of plant-based healthy fats like nuts and avocados.

Both vegetarianism and veganism involve meat-free diets made up of a variety of healthful, plant-based food sources. Vegetarians and vegans should also work with a nutritionist to make sure that they are eating a variety of fortified foods to get certain essential nutrients (like calcium, vitamin d, vitamin b12, and iron) that meat consumption offers. Some good sources of protein for vegetarians and vegans include lentils, chickpeas, soy products, tempeh, seitan, and more.

The main difference between vegans and vegetarians is the extent of their dietary restrictions. Vegans are stricter than vegetarians by excluding all animal products and by-products from their diets, including honey, gelatin, cheese, and eggs. Vegetarians may be flexible in exactly which animal by-products (like eggs, cheese, or honey) they exclude from their diets, making it more of a way of living than vegetarianism. Many vegans may choose to extend their no animal by-product lifestyle beyond their diets to their wardrobes, excluding wearing products made from animals, such as leather goods, suede, and silks.

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