A Guide to Vegetarian and Vegan Diets

There is no one definition of a plant-based diet, but it means primarily eating plants. Two specific versions of a plant-based diet are well-defined: vegetarianism and veganism.

Both vegetarianism and veganism include plant-based foods—such as fruits, vegetables, legumes, and whole grains—and exclude meat and poultry. However, the main difference between vegan and vegetarian diets is that veganism does not include any animal-based products. Read on to learn more.

What Is the Difference Between Vegan and Vegetarian?

Though the diets are both plant-based, they differ slightly based on what's allowed as part of the diet.

What Is a Vegetarian Diet?

Vegetarianism generally means that no meat, poultry, or seafood is consumed. Eggs and dairy can typically be included in a vegetarian diet. There are three types of vegetarians:

• Lacto-vegetarians: Consume dairy products in their diet
• Lacto-ovo-vegetarians: Consume dairy products and eggs
• Ovo-vegetarians: Eat eggs as their only animal protein

What Is a Vegan Diet?

Veganism excludes all animal foods, including dairy, eggs, meat, and seafood. People following this diet also will not eat ingredients derived from animal sources, such as honey. Some subtypes of veganism are:

• Frugal or frugivorous: A diet of mostly fruits and a small portion of nuts, seeds, and select vegetables
• Raw food: A diet where foods are eaten in their raw state

Additionally, veganism isn't just a diet for some individuals. It generally extends to a lifestyle that involves not using any materials derived from animals, such as leather.

Vegetarian Health Benefits

A vegetarian diet has its advantages. Vegetarianism is beneficial for protecting against or reducing the risk of:

• Autoimmune diseases
• Heart diseases
• Inflammatory diseases
• Type 2 diabetes
• Weight management

This diet is low in saturated fats and high in fiber. Saturated fats can raise bad cholesterol levels, increasing the risk of heart disease; fiber helps with digestion and weight loss.

It's also beneficial for the intestinal microbiota, which are good bacteria within the body. Researchers found that vegetarian diets make the microbiota more diverse. A diverse microbiota positively affects a person's health as it plays a role in chronic disease prevention.

Vegan Health Benefits

Research has found that veganism has many of the same benefits as vegetarianism. A vegan diet can potentially:

• Decrease blood pressure, cholesterol, fasting blood sugar, insulin resistance, and triglycerides
• Improve heart function
• Lower risk for overweight and obesity
• Provide higher levels of anti-inflammatory compounds, antioxidants, and healthy fats
• Reduce heart disease risk
  

Vegan vs. Vegetarian: Which is Healthier?

Vegan and vegetarian diets are relatively comparable. The basis for vegetarian and vegan diets is plant foods, and a healthy diet contains nutrient-dense foods like plant foods. Also, people who partake in these dietary patterns have an increased intake of the following nutrients:

• Carbohydrates
• Carotenoids
• Dietary fiber
• Folate
• Magnesium
• Vitamins C and E

Some research indicated that vegan diets might be healthier. Diet quality relates to how closely a diet follows evidence-based health and disease risk reduction recommendations. One review suggested that the quality of a vegan diet is higher than that of a vegetarian diet based on the restrictiveness of veganism. However, this finding was based on limited evidence.

At the same time, vegetarian diets have a few more nutrients than a vegan diet. For example, a vegetarian diet may have a slight upper hand over a vegan diet regarding protein and calcium. Vegetarians who eat eggs and dairy have a few more protein options. They can access additional calcium sources if they consume only dairy beyond plant-based foods.

Risks and Considerations

Plant-based diets can include foods to eat in moderation, such as refined carbs, vegetarian ultra-processed foods, and tropical oils. With a focus on these foods and without a balanced diet, veganism and vegetarianism can also result in:

• Bone fractures
• Hemorrhagic stroke
• Hormone disruptions
• Increased depression, heart disease, and type 2 diabetes risk
• Lower energy levels
• Weight changes

Also, nutritionally speaking, omitting more animal foods means a person will need to look to sources of the following nutrients to meet their needs:

• Calcium
• Iodine
• Iron
• Omega-3 fatty acids
• Protein
• Vitamins B2, B3, B12, and D
• Zinc
  

Obtaining all the necessary nutrients on a plant-based diet is possible if you know which plant foods contain vital nutrients. You can consult a registered dietitian who specializes in plant-based diets for guidance.

Using supplements can also help you get the nutrients you may be missing. However, the effects of dietary supplements can vary individually and depend on factors like the type or dosage of the supplement you're using. You'll also want to talk to a healthcare provider or pharmacist before starting any supplements.

How To Get More Plants in Your Diet

Regardless of your plant-based style of eating, prioritize nutrient-rich, whole-plant foods. Aim for a daily intake of:

• At least 2 cups of veggies and 1.5 cups of fruit
• Pulses—the edible seeds of certain plants in the legume family—such as beans, chickpeas, lentils, and peas
• A variety of nuts and seeds
• Whole grains, like quinoa and brown or wild rice
  

Vegan goodies, such as coconut milk ice cream and vegan cupcakes, also contain plant-based ingredients. Consider eating them in moderation.

A Quick Review

People who are vegan or vegetarian consume plant-based foods, but the difference between vegetarian and vegan diets is veganism's exclusion of animal-based foods and products. Both diets share many of the same benefits, though vegan diets might be a little healthier.

Also, you may miss out on some nutrients, like vitamin B12, when eating plant-based diets. Talk to a registered dietitian about trying these diets and to ensure you are eating a well-rounded, balanced diet.