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| Recognize the Difference between Vegan and Vegetarian |
The terms vegan and vegetarian are assumed to be a lifestyle without consuming foods of animal origin, such as meat and fish. Although often considered the same, vegan and vegetarian have some differences.
Vegan and vegetarian diets are generally practiced for health, environmental or religious reasons. So, if you are considering stopping eating foods of animal origin and their by-products, you may need to know about the differences between vegans and vegetarians.
Definition of Vegetarian
Vegetarian is a lifestyle by adopting a diet without eating foods that come from animals, such as beef, mutton, pork, poultry, and seafood, such as fish and shellfish.
A vegetarian diet or diet consists of vegetables, fruits, nuts, and whole grains. People who follow this diet can also eat mushrooms, such as portobello mushrooms.
Vegetarian diets can be classified into several types, namely:
- Lacto-ovo-vegetarian, which is a diet that does not consume red meat, poultry, and fish, but eats eggs, milk and processed products, including cheese and yogurt
- Lacto-vegetarian, namely a diet that does not consume red meat, poultry, fish, and eggs, but consumes milk and its derivatives
- Ovo-vegetarian, which is a diet that does not eat all foods of animal origin and their derivatives, but makes an exception for eggs
Definition of Vegan
Vegan is actually a type of vegetarian, but the restrictions on the types of food consumed in this diet are more stringent. Some people view the vegan diet as an extreme version of the vegetarian lifestyle.
Vegan is defined as a lifestyle that seeks to avoid all forms of exploitation of animals, including for food, clothing, cosmetics or other purposes.
Therefore, a vegan diet avoids not only animal meat, but also dairy products, eggs, and foodstuffs of animal origin. These foodstuffs are gelatin, honey, whey, casein, and albumin, as well as several types of supplements made from or containing fish or other animal oils.
Know the Difference between Vegan and Vegatarian
Basically, people who live a vegan and vegetarian lifestyle alike choose a diet that is sourced from plants. However, some people who follow a vegetarian diet still eat fish, milk, or eggs.
People who live a vegetarian lifestyle are against killing animals for food. However, they consider the consumption of animal by-products, such as milk and eggs, acceptable as long as the animals are kept in good condition.
Meanwhile, people living a vegan lifestyle believe that animals have the right to be free, either from being consumed or from other uses by humans. Therefore, they also try not to wear animal by-products, such as clothes made of silk, wool, or animal skins.
Vegan and Vegetarian Benefits and Risks
A vegetarian or vegan diet is considered healthier and can provide health benefits. A diet that focuses on plant foods is also known to reduce the risk of certain diseases, such as:
- Cardiovascular disease, including stroke and high blood pressure ((hypertension)
- Diabetes
- Cancer, such as colon cancer and stomach cancer
- Diverticulitis
In addition, plant-based diets, whether vegan or vegetarian, are also known to be good for losing weight and maintaining an ideal body weight so as to prevent obesity. Vegan and vegetarian diets are also good for preventing high cholesterol.
However, vegan and vegetarian diets are also at risk of causing health problems, such as anemia and protein deficiency. This is because the two diets prohibit people who live them from getting food from animal sources.
In fact, foods of animal origin, such as meat and fish, are an important source of protein and iron to prevent anemia and protein deficiency.
Therefore, if you plan to become vegan or vegetarian, make sure your daily nutritional needs are met, especially protein, iron, zinc, iodine, calcium, folate, vitamin D, and vitamin B12.
To reduce the risk of nutritional deficiencies, apply a healthy vegetarian diet to maintain a healthy body. If you have certain medical conditions, you should first consult with your doctor before adopting a vegan or vegetarian diet.
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