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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
The terms "vegan" and "vegetarian" are often used interchangeably, but they represent distinct dietary choices with differences that can significantly impact one's lifestyle and dietary habits. Understanding these differences is essential for anyone considering these dietary choices
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Vegans exclude all animal products from their diet, including meat, dairy, eggs, and other animal-derived ingredients. Vegetarians primarily exclude meat from their diet but may include dairy products and eggs, depending on their specific type of vegetarianism.
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Vegans avoid all animal by-products, such as gelatin, honey, and certain food colourings made from insects. Depending on their specific vegetarian type, vegetarians may consume some animal by-products. For example, lacto-vegetarians consume dairy, while ovo-vegetarians consume eggs.
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Vegans often exclude animal products due to ethical concerns related to animal welfare, environmental sustainability, and health reasons. Vegetarians may exclude meat for similar ethical and environmental reasons but may continue to consume dairy and eggs for various personal motivations.
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Vegans avoid all forms of dairy and eggs, seeking plant-based alternatives. Different forms of vegetarianism exist, including lacto-vegetarianism (consuming dairy), ovo-vegetarianism (consuming eggs), and ovo-lacto vegetarianism (consuming both).
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Veganism extends beyond diet to encompass a lifestyle that avoids all forms of animal exploitation, including clothing, cosmetics, and entertainment. While vegetarianism primarily relates to dietary choices.
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Vegans obtain their protein from plant-based sources such as legumes, nuts, seeds, and tofu. Vegetarians may incorporate dairy and eggs as protein sources in addition to plant-based options.
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Vegans often need to take vitamin B12 supplements or consume B12-fortified foods due to its absence in plant-based diets. Depending on dietary choices, vegetarians may get B12 from dairy and eggs, reducing the need for supplements.
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Vegan diets can be associated with health benefits like lower cholesterol and reduced risk of certain diseases but require careful planning to ensure balanced nutrition. Vegetarian diets can also offer health advantages and are often easier to manage nutritionally due to the inclusion of dairy and eggs.
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Veganism and vegetarianism, while both rooted in a shared decision to abstain from meat, encompass unique dietary choices. Recognizing these differences is crucial for individuals seeking to adopt these lifestyles, as well as for fostering mutual respect and awareness of others' dietary preferences and values.
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