What is the difference between strict vegetarianism and vegan?

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What is the difference between strict vegetarianism and vegetarianism?

Vegetarians do not eat animal slaughter products.

According to the Vegetarian Association , a vegetarian is a person who does not eat animal slaughter products or by-products.

Not for vegetarians:

Meat, such as beef, pork and game
Poultry, such as chicken, turkey and duck
Fish and shellfish
insect
Rennet, gelatin and other types of animal protein
Raw material or fat from animal slaughter

However, many vegetarians do consume by-products that do not involve the slaughter of animals. These include:

egg
Dairy products such as milk, cheese and yogurt
Honey

Vegetarians usually consume a variety of fruits, vegetables, nuts, seeds, grains and legumes, as well as "meat substitutes" derived from these food types.

Vegetarians generally do not strictly adhere to veganism, so there are several well-known variants of the vegetarian diet. These include:

Milk-egg-vegetarian . People who follow this diet avoid all kinds of meat and fish, but will eat dairy products and eggs.
Vegetarian . People on this diet do not eat any meat, fish or eggs, but consume dairy products.
Vegetarian . People who follow this diet will not eat any meat, fish or dairy products, but will eat eggs.
Pescatarian . People who follow this diet should avoid all meats because they expect fish and other types of seafood. However, this does not meet the traditional definition of vegetarianism. Many people refer to the style diet as a semi-vegetarian or flexible diet.

What is strict vegetarianism?

Strict adherence to vegetarianism is a stricter form of vegetarianism. Strictly stick to vegetarians and avoid eating or using any animal products or by-products. The Vegetarian Association stipulates strict adherence to vegetarianism "a way of living, whose purpose is to exclude, as long as it is possible and feasible, all forms of exploitation and cruelty to animals, food, clothing, or any other purpose."

Strictly vegans strictly avoid eating any food or drink containing the following substances:

meat
poultry
Fish and shellfish
egg
Dairy products
Honey
insect
Rennet, gelatin and other types of animal protein
Raw materials or fats from animals

Strictly vegans also extend these principles to their diets, and will try to avoid any products that directly or indirectly involve human use of animals when possible. These products can include:

Leather goods
wool
wire
beeswax
Soaps, candles and other products containing animal fats, such as tallow
Latex products containing casein, which are derived from milk protein
Cosmetics or other products tested on animals by manufacturers

Many strict vegetarians also apply some of these principles to their lifestyles, such as avoiding the use of leather products and products that involve animal testing.

Health benefits

Studies have shown that a vegetarian or vegan diet can help lower cholesterol and BMI levels.

Scientific research shows that vegetarian and vegan diets may be beneficial to health.

A 2017 study looked at the effectiveness of 49 adults who are overweight or have a plant-based diet that are obese and also have at least one of the following conditions:

Type 2 diabetes
Ischemic heart disease
hypertension
High cholesterol levels

The researchers randomly assigned participants to a normal diet and care or low-fat plant-based diet plan that included low-fat whole foods that did not involve calorie counting or mandatory regular exercise. The intervention also included a two-hour course twice a week to provide participants with doctor’s cooking training and education. The non-intervention team did not participate in any of these meetings.

During the 6-month and 12-month follow-up, compared with the normal care group, the body mass index ( BMI ) and cholesterol levels of the participants in the diet group were significantly lower.

A 2017 systematic review and meta-analysis found evidence that a plant-based diet can help lower total cholesterol, low-density lipoprotein (LDL) cholesterol, and high-density lipoprotein (HDL) cholesterol levels. The researchers did not analyze how changes in cholesterol affect heart disease outcomes.

Another observational study in 2016 found that vegetarians living in South Asia and the United States are more likely to be obese than non-vegetarians.

A 2019 review cited evidence that a plant-based diet can provide many cardiovascular health benefits for endurance athletes. These benefits include:

Lower cholesterol levels
Improve blood pressure and blood flow
Better blood sugar control
Reduce or even reverse the risk of atherosclerosis
Reduce oxidative stress and inflammation

A 2019 study also found an association between a healthy plant-based diet and a lower risk of developing chronic kidney disease . Interestingly, those who follow an unhealthy plant-based diet with a higher proportion of sugary foods and refined grains have a significantly higher risk of chronic kidney disease.

Which is healthier?

Both diets have similar health benefits, and people are generally encouraged to eat more antioxidants and nutrient-dense whole foods.

It is difficult to say which diet is healthier, because both diets have their advantages and disadvantages.

For example, unlike strict vegetarians, lactic acid bacteria vegetarians obtain calcium , phosphorus and vitamin D from dairy products . However, avoiding milk and eggs may help vegetarians lower their cholesterol levels.

Strictly vegans are also at risk of deficiency of essential omega-3 fatty acids, especially in EPA and DHA, even if they consume plant sources of these nutrients. DHA is essential for brain function and cognition, as well as avoiding brain blur and memory difficulties. Vegetarians and pescatarians can more easily obtain EPA and DHA from eggs and seafood.

According to a 2019 study , compared with vegetarians and non-vegetarians, Argentine adults who are determined to be strict vegetarians adhere to a healthy vegetarian lifestyle.

The author defines a healthy vegan lifestyle as:

Eat whole foods, plant-based diets
Exercise every day
Drink more than eight glasses of water a day
Exposure to the sun regularly

However, following a plant-based diet does not guarantee good health. Vegetarians and strict vegetarians may still lead unhealthy lifestyles or eat processed "junk" food.

Which weight loss method is better?

One , from the 2006 cross-sectional study involving 21966 participants, and the 2014 review of 3 prospective cohort studies involving Adventists in North America have shown that strict vegetarians generally have a lower body mass index than vegetarians and meat eaters.

A possible explanation for this trend may be due to strict adherence to vegetarians not to consume eggs or dairy products.

A study in 2006 also found that the weight gain of strictly vegetarians was less than 5 years, both vegetarians and meat eaters. However, during the study period, people who changed their diets to reduce their intake of animal products had the least weight.

In a 2018 study involving 75 overweight adults, researchers randomly assigned participants to be low-fat, vegan, or continue their current diet, which may include animal protein. After 16 weeks, participants in the vegan group lost significantly more abdominal fat than the control group.

Risks and precautions

Healthcare providers may recommend vitamin supplements to people who eat vegetarian or vegan food.

According to the American Dietetic AssociationThe author of an article in the Journal (now the Journal of the Society of Nutrition and Nutrition) stated that carefully planned vegetarian and vegan diets are “healthy, well-nourished, and may provide health benefits in prevention and prevention. Treat certain diseases.” However, for vegetarians and vegetarians, it is important to ensure that their diet is balanced, healthy and meets all nutritional needs.

For example, plant-based foods are naturally free of vitamin B-12, which is an essential mineral that supports the nervous system and cardiovascular health. Vegetarians and strict vegetarians can get vitamin B-12 from fortified foods, such as breakfast cereals and certain plant-based "milk."

Vegetarians can also take vitamin B-12 supplements. However, some B-12 supplements may contain animal products, so be sure to check product labels carefully and only buy products from reputable manufacturers.

According to a 2017 study in Switzerland , some vegetarians may not be able to get enough vitamin B-6 and niacin from their diets, and strict vegetarians may be more vulnerable to zinc and Omega-3 deficiencies than people who consume certain animal products. The risk is higher.

As we mentioned above, eating a plant-based diet does not guarantee good health. A large-scale study in 2017 found that unhealthy foods based on plant-based diets increase the risk of coronary heart disease .

Unhealthy plant foods include:

French fries
Sweet drink
Refined grains
candy
Processed or pre-packaged snack foods

This unhealthy plant-based diet usually leads to a decrease in the intake of fiber, vegetables and micronutrients, as well as an increase in the intake of sugar and processed ingredients.

summary

Strictly vegans and vegetarians choose not to eat meat and fish. However, strict vegetarianism is a stricter form of vegetarianism. It prohibits the consumption or use of any animal-derived products, including dairy products, eggs, honey, leather products, wool and silk.

Vegetarians can eat dairy products, eggs, honey and other by-products that do not involve animal slaughter. However, there are many variations of the vegetarian diet. For example, some vegetarians choose to eat eggs instead of dairy products.

Strict vegetarianism and vegetarianism usually include a variety of fruits, vegetables, nuts, seeds, grains and legumes, as well as "meat substitutes" derived from these food types.

Both vegetarian and vegan diets can bring health benefits, including weight loss , lower cholesterol levels, and lower risk of cardiovascular disease.

However, for vegetarians and strictly vegetarians, it is very important to ensure that they meet all nutritional requirements. For example, plants naturally do not contain vitamin B-12, so strict vegetarians and vegetarians may need to eat fortified foods or take dietary supplements to get enough vitamin B-12.

Tags: Vegan, Veganism, Vegans, Vegetarian, Vegetarianism, Vegetarians, 嚴守素食主義者, 素食主義者

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