Neither vegans nor vegetarians eat meat. However, while vegetarians tend to consume dairy products and eggs, a vegan avoids all animal products, including eggs, dairy and honey. Vegans eschew any animal-based products, such as fur, leather, wool and silk. Strict vegans do not use cosmetics that have been tested on animals, down comforters or gelatin capsules
Veganism
Vegans that cite nutritional concerns or food allergies as the primary reason for adhering to their diet are known as “dietary vegans.” Those who adopt a vegan lifestyle for moral and political reasons are called “ethical vegans.” The vegan point of view tends to be that animals are not here to be exploited by man, and that commercialization of animals involves a fundamental, inhumane component and lack of respect for basic life. In general, vegans have strong political beliefs regarding their diet, with some believing animals should be protected under many of the same laws that govern humans.
Vegetarianism
Vegetarians often choose their diet based on the reported health benefits, as the vegetarian diet is often high in fiber while also being low in fat and in saturated fats, when adhered to properly. Similarly, some adopt vegetarianism due to growing concerns about food safety when it comes to meat. Sometimes tofu is used as a replacement for meat-based products. Fruits, vegetables, grains, and nuts are staples of both the vegan and vegetarian diets.
There are other reasons one might be vegetarian. Moral and/or political reasons are also common. For example, some have embraced vegetarianism (and veganism) for environmental reasons. Some religions, like Buddhism, Hinduism and Jainism, prescribe or encourage vegetarianism. Others, such as Catholics, practice abstinence from animal products during Lent.
Health Benefits of Vegan and Vegetarian Diets
Most studies show vegans and vegetarians are as healthy, if not healthier than, their meat-eating counterparts. Veganism, in particular, is very good at eliminating common food allergens, such as shellfish and dairy.
There are ongoing studies of the advantages and disadvantages of the vegan and vegetarian diets. An extensive study published in June 2013 shows that vegetarians live longer than meat eaters and are 19 percent less likely to die from heart disease. The study was published in JAMA Internal Medicine, a Journal of the American Medical Association. Other key findings from the study include:
A rebuttal of the media reports of this study argues that correlation does not imply causation, and that the longer life span of vegetarians found in the study could also be attributed to the fact that the vegetarian group tended to exercise more, be married, consume less alcohol, and smoke less compared with the meat-eating group.
Overall, determining whether these diets directly affect long-term health outcomes is difficult. The different types of vegetarians are rarely studied against each other, for instance, and vegans and vegetarians often tend to be more affluent or health-conscious, both of which positively affect long-term outcomes.
Dietary Supplementation
A notable downside to the vegan diet is that vegans often need to take B12 and amino acid supplements — and sometimes other dietary supplements, such as iron or vitamin D — as their diet tends to lack these essential nutritional components.
A meatless diet can be healthy, but vegetarians — especially vegans — also need to make sure they're getting enough calcium, iron, and zinc.
A lack of vitamin B12 can lead to anemia and blindness and can also cause muscle weakness, tingling, and numbness. To counteract the increased risk, vegans are advised not only to take supplements but also to eat fortified cereals and veggie burgers. Vitamin B12 has been found in varying amounts in mushrooms, particularly in the outer peel — further studies are being conducted.
Key Nutrients for Vegetarians and Vegans
The U.S. Department of Agriculture offers dietary guidelines for vegetarians on its web site. The Academy of Nutrition and Dietetics is another good source for dietary recommendations. Regardless of the kind of meat-free diet practiced, vegetarians and vegans should focus on getting enough protein, iron, calcium, zinc, vitamin B12, riboflavin, alpha-linolenic acid, and vitamin D. Here are some ways to incorporate these nutrients into a meat-free diet: