Vegan vs. vegetarian: Differences, benefits, and which is healthier

Vegetarianism is less strict than veganism. There are several variations of veg diet. They are:

• Lacto-ovo vegetarian-People who follow this diet avoid all types of meat and fish but do consume dairy products and eggs.
• Lacto-vegetarian-People on this diet do not eat any meat, fish, or eggs but do consume dairy products.
• Ovo-vegetarian-Individuals following this diet do not eat any meat, fish, or dairy products but do consume eggs.
• Pescatarian-Those who follow this diet avoid all meats expect fish and other types of seafood. However, this does not meet the traditional definition of vegetarianism.

Veganism is a stricter form of vegetarianism. Vegans avoid consuming or using any animal products or byproducts. The Vegan Society define veganism as “a way of living, which seeks to exclude, as far as is possible and practicable, all forms of exploitation of and cruelty to animals for food, clothing, or any other purpose.”

Vegans strictly avoid consuming any foods or beverages that contain:

• meat
• poultry
• fish and shellfish
• eggs
• dairy products
• honey
• insects
• rennet, gelatin, and other types of animal protein
• stock or fats that derive from animals

Strict vegans also extend these principles beyond their diet and will try, where possible, to avoid any product that directly or indirectly involves the human use of animals. These products can include:

• leather goods
• wool
• silk
• beeswax
• soaps, candles, and other products that contain animal fats, such as tallow
• latex products that contain casein, which comes from milk proteins
• cosmetics or other products that manufacturers test on animals

Scientific research suggests that vegetarian and vegan diets may offer several health benefits.

At the 6-month and 12-month follow-ups, participants in the diet group had significant reductions in body mass index (BMI ) and cholesterol levels compared with those in the normal care group.

• lower cholesterol levels
• improved blood pressure and blood flow
• better blood sugar control
• a lower risk and even reversal of atherosclerosis
• reduced oxidative stress and inflammation

A 2019 study also found an association between a healthful plant based diet and a lower risk of developing chronic kidney disease . Interestingly, those who followed an unhealthful plant based diet with a higher proportion of sugar-sweetened foods and refined grains had a significantly higher risk of chronic kidney disease.

Both diets offer similar health benefits and generally encourage people to eat more antioxidant-rich and nutrient-dense whole foods.

It is difficult to say which diet is more healthful because both diets have advantages and disadvantages.