Veganism vs Vegetarianism
By Published On: June 13, 2022Categories: Plant-Based Health & WellnessComments Off on Veganism vs Vegetarianism

As you are probably aware, the term ‘veganism’ has been on the rise. In fact, ‘World Vegan Day’ is celebrated on November 1 every year. But what is veganism? Who is a vegan? And how is it different from vegetarianism?

VEGANISM:

In the year 1944, the term “vegan” was coined by Donald Watson, co-founder of the Vegan Society. Veganism refers to a way of living that excludes all animal products, by-products, exploitation, and cruelty. Not just for food, veganism is also against the use of animal products and by-products for clothing, accessories, and other purposes.

People who follow a vegan diet consume only plants and plant-based foods. They avoid:

  • Gelatin
  • Honey
  • Carmine
  • Pepsin
  • Shellac
  • Albumin
  • Whey
  • Casein

How to eat healthy as a vegan:

For a healthy vegan diet, follow the points listed below:

  • Make sure to eat at least 5 portions of a variety of fruit and vegetables every day.
  • Base meals on potatoes, bread, rice, pasta, or other starchy carbohydrates.
  • Have some dairy alternatives like almond milk, soy yogurt, etc.
  • Consume beans, pulses, and other proteins.
  • Choose unsaturated oils and spreads.
  • Ensure you drink plenty of fluids.

VEGETARIANISM:

Around 500 BCE, the Greek philosopher and mathematician Pythagoras is believed to have first mentioned the vegetarian diet. Vegetarianism is a diet consisting of various levels of fruits, vegetables, grains, pulses, nuts, and seeds. It excludes animal products and seafood, but some vegetarians do consume animal by-products such as honey, milk, and other dairy products.

The three main types of vegetarians are –

  1. Lacto-ovo vegetarians – They have both dairy and egg products.
  2. Lacto vegetarians – They consume dairy products but no eggs.
  3. Ovo vegetarians – They avoid all animal products except eggs.

While vegetarians do not consume animal products, they are not against the use of animal-derived products, such as wool, leather, silk, and cashmere, among others.

How to eat healthy as a vegetarian:

The Eatwell Guide by NHS shows the different types of food we should eat on a vegetarian diet to ensure it is a healthy and balanced diet.

  • Eat a variety of fruit and vegetables every day.
  • Base your meals on starchy carbohydrates.
  • You need dairy or dairy alternatives for calcium.
  • Eat beans, pulses, tofu, legumes, and other sources of protein.
  • Choose unsaturated oils and spreads.
  • Limit foods high in fat, salt, and sugar.

You can maintain your health by including equal portions of nutrient-rich whole and fortified foods in your daily diet. Remember to cut down on highly saturated fats and fortified foods, and keep a check on your salt intake.

Always remember to consult with your dietitian to help you choose the right diet plan. Before starting any diet, you should ask an expert for help to ensure you get the right mix of nutrients in your eating plan.

For more information on veganism and plant-based meals, stop by our website.

Planted Table

Chef Lauren and Megan from Planted Table

Hi, we’re Chef Lauren and Megan from Planted Table.

After transitioning to a plant-based lifestyle, we want to inspire others with tips, easy vegan recipes and more. Our blog features our vegan journey and recommendations on lifestyle, cooking, nutrition, travel, parenting and more.

If you live in the CA Bay Area, check out our meal delivery service, Planted Table Meals.

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