Vegan & Vegetarian Diets
Vegan and vegetarian diets emphasise the consumption of plant-based foods and exclude or limit animal products. However, there are some key differences between the two.
Characteristics of vegan and vegetarian diets:
Vegan diet: A vegan diet excludes all animal products, including meat, poultry, seafood, eggs, dairy, and honey. Vegans rely solely on plant-based foods for their nutrition, including fruits, vegetables, grains, legumes, nuts, seeds, and plant-based alternatives such as soy milk or almond milk.
Vegetarian diet: A vegetarian diet excludes meat, poultry, and seafood but may include other animal products such as eggs and dairy. There are several types of vegetarian diets, including lacto-ovo vegetarians (who consume dairy and eggs), lacto-vegetarians (who consume dairy but not eggs), and ovo-vegetarians (who consume eggs but not dairy).
Both vegan and vegetarian diets offer numerous potential health benefits and are associated with lower risks of certain chronic diseases when well-planned and balanced.
Potential health benefits attributed to plant-based diets:
Lower risk of heart disease: Both vegan and vegetarian diets are generally lower in saturated fat and cholesterol compared to omnivorous diets, which may help lower the risk of heart disease and improve heart health.
Weight management: Plant-based diets are often lower in calories and higher in fibre compared to diets that include meat and other animal products. As a result, vegan and vegetarian diets may be helpful for weight management and weight loss.
Reduced risk of certain cancers: Plant-based diets rich in fruits, vegetables, whole grains, and legumes are associated with a reduced risk of certain cancers, including colorectal cancer and some types of breast cancer.
Improved blood-glucose control: Vegan and vegetarian diets may help improve blood sugar control and insulin sensitivity, which can be beneficial for individuals with diabetes or those at risk of developing diabetes.
Better digestive health: Plant-based diets are typically rich in fibre, which promotes digestive health and helps prevent constipation. Fibre also feeds beneficial gut bacteria and supports a healthy gut microbiome.
Environmental sustainability: Vegan and vegetarian diets have lower environmental footprints compared to diets rich in animal products. Plant-based diets require fewer natural resources, produce fewer greenhouse gas emissions, and have less impact on land and water usage.
It's important to note that both vegan and vegetarian diets require careful planning to ensure that all nutrient needs are met. Potential nutrient deficiencies to watch for include vitamin B12, iron, calcium, zinc, omega-3 fatty acids, and certain vitamins and minerals found primarily in animal products. Individuals following vegan or vegetarian diets should include a variety of nutrient-rich foods and may benefit from supplementation or fortified foods as needed.
Consulting with a healthcare professional can assist to ensure that nutritional needs are met on a plant-based diet.
