How a vegan is fundamentally different from a vegetarian: a nutritionist answers

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Vegans and vegetarians are like the North and South Poles, they are united only by the fact that they both do not eat lethal food, otherwise their nutrition systems are radically different.

The first information about vegetarianism dates back to about 700 BC. e. There are several types of such diets. According to the definition of the Vegetarian Society (a British charity), a vegetarian is a person who does not eat meat, poultry, game, fish, shellfish or the byproducts of slaughter. Vegetarian diets contain varying amounts of fruits, vegetables, grains, legumes, nuts, and seeds. The inclusion of dairy products and eggs depends on the type of food system.

What are the most common vegetarian options?

  • Lacto-ovo vegetarians avoid meat but eat dairy and egg products.

  • Lacto-vegetarians do not eat meat and eggs, but dairy products are present in their diet.

  • Ovo-vegetarians reject any food of animal origin except eggs.

  • Those who do not eat meat or poultry, but do not refuse fish, are considered pescatarians.

What is a vegan diet

Veganism can be seen as the most strict form of vegetarianism. It is defined by the Vegan Society of Great Britain as a way of life that excludes as much as possible all forms of exploitation of animals, including their use for food and for any other purpose.

Thus, vegans do not accept not only animal meat, but also dairy products, eggs, and any ingredients of animal origin. These include gelatin, honey, carmine, pepsin, albumin, whey, casein, and some forms of vitamin D3.

Vegans believe that animals have the right to be free from human exploitation in any area, whether it be food, clothing, science or entertainment.

Research shows that vegetarian and vegan diets are generally low in saturated fat and cholesterol, but high in vitamins, minerals, fiber, and healthy plant compounds. Both diets contain plenty of nutrient-dense foods such as fruits, vegetables, nuts, seeds, whole grains, and soy products.

What are the dangers of vegan and vegetarian diets?

A poorly planned vegetarian or vegan diet can result in low intakes of essential human iron, calcium, zinc, and vitamin D. Both diets are generally limited in dietary vitamin B12 and long-chain omega-3 fatty acids, although vegans tend to have lower body levels. than vegetarians.

Insufficient intake of, for example, omega-3 fatty acids, calcium and vitamins D and B12 can negatively affect various aspects of health, mental and physical. Vegetarians and vegans alike should pay particular attention to nutritional strategies to ensure they get the right amount of nutrients from plant-based foods. You may also need fortified foods and supplements, especially iron, calcium, omega-3s, and vitamins D and B12. Vegetarians and vegans should carefully analyze their daily intake of nutrients, measure their blood levels and make up for deficiency in time, if any.

Photo: depositphotos

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