Key differences
Both diets eliminate meat, but eating a vegan diet is more strict, completely eliminating all animal-based products, including milk, eggs, honey and gelatin. Meanwhile, vegetarians can still use dairy products, eggs or both, depending on the type such as vegetarian lacto, ovo vegetarian or vegetarian lacto ovo.
A vegan diet is more limited but can bring many health benefits if designed with balanced and nutritious nutrition. However, both can be healthy if you know how to choose the right foods," said nutritionist Amy Brownstein, MS, RDN at verywell Health.
Obvious health benefits
Many studies have shown that both vegetarian and vegan diets help lose weight, lower blood sugar (HbA1c), reduce LDL cholesterol and reduce the risk of cardiovascular disease. Some data even link them to their ability to reduce the risk of cancer.
This is because plant foods are rich in fiber, vitamins, antioxidants and contain little saturated fat. When you build a menu based on vegetables, whole grains, beans, nuts and fruits, you are giving your body a rich nutritional "ecosystem".
Important notes
Despite its many benefits, vegetarian or vegan eating requires attention to the following essential micronutrients:
Vitamin B12: V vegetarians should supplement because vitamin B12 is mainly found in animal products.
Iron, zinc: You should eat them with foods rich in vitamin C to increase absorption.
Omega-3: Prioritize the use of flaxseeds, chia, walnuts and vegetable oils.
Calcium and Protein: Can be supplemented through plant milks, tofu, nuts and grains.
Fod variety is a vital element of any diet, especially for vegetarians, Brownstein emphasized.
Who should not be vegetarian or vegan?
Although most people can follow this regimen, some groups need to be careful: the elderly, developing children, people with severe allergies to soy or nuts, people with a history of eating disorders, or people who are filtering for the kidneys.
Before starting, consult your doctor or nutritionist to ensure your body is adequately provided with nutrients.
