What is the difference between strict vegetarianism and vegan?

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Vegetarians do not eat products from animal slaughter.

According toThe Vegan Society, a vegetarian is a person who does not eat the products or by-products of animal slaughter.

Vegetarians do not eat:

Meat, such as beef, pork and game
Poultry, such as chicken,turkeyand duck
Fish and Shellfish
Insects
Rymosin, gelatin and other types of animal proteins
Raw materials or fats 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 typically consume a variety of fruits, vegetables, nuts, seeds, grains, and legumes, as well as "meat substitutes" derived from these food types.

Vegetarians are generally less strict than vegetarians, so there are several well-known variations of vegetarian diets. These include:

Lacto-egg-vegetarian. People who follow this diet avoid all types of meat and fish but do consume dairy products and eggs.
Vegetarian. People on this diet do not eat any meat, fish or eggs, but do consume dairy products.
Vegetarian. People who follow this diet do not eat any meat, fish or dairy products, but do consume eggs.
Pescatarian. People following this diet should avoid all meat as they expect fish and other types of seafood. However, this does not fit the traditional definition of vegetarianism, and many people refer to the diet as semi-vegetarian or flexitarian.

What is vegetarianism?

Veganism is a stricter form of vegetarianism. Vegans avoid eating or using any animal products or by-products. The Vegetarian Societydefines vegetarianism as “a way of living which aims to exclude, so far as is possible and feasible, all forms of animal exploitation and cruelty from food , clothing, or any other purpose."

Vegans strictly avoid any food or drink containing:

Meat
Poultry
Fish and Shellfish
Egg
Dairy products
Honey
Insects
Rymosin, gelatin and other types of animal proteins
Raw materials or fats from animals

Vegans also extend these principles beyond their diet and will try to avoid, where possible, any products that directly or indirectly involve the use of animals by humans. These products can include:

Leather goods
Wool
Silk
Beeswax
Soaps, candles, and other products containing animal fats, such as tallow
Latex products containing casein, which is derived from milk protein
Cosmetics or other products whose manufacturers test on animals

Many vegans also apply some of these principles to their lifestyles, for example, avoiding leather goods and products that involve animal testing.

Health benefits

Studies show that following a vegetarian or vegan diet can help lower cholesterol and BMI levels.

Scientific research shows that vegetarian and vegan diets may have health benefits.

A2017 study looked at 49 adults who were overweight or had a plant-based diet Validity of habitsObesityand also having at least one of the following conditions:

Type 2 Diabetes
IschemicHeart disease
Hypertension
HighCholesterolLevels

Researchers randomly assigned participants to either a normal diet and care or a low-fat plant-based diet plan that included low-fat whole foods and did not involve calorie counting or mandatory regular exercise. The intervention also included two 2-hour sessions per week that provided participants with culinary training and education from physicians. The non-intervention group did not participate in any of these meetings.

Body mass index (BMI) of participants in the diet group compared with the usual care group at 6-month and 12-month follow-up and cholesterol levels were significantly reduced.

A2017 systematic review and meta-analysis found evidence that a plant-based diet can help total cholesterol, low-density lipoprotein (LDL) Lower levels of cholesterol and high-density lipoprotein (HDL) cholesterol. The researchers did not analyze how changes in cholesterol affected heart disease outcomes.

Another observational study in 2016 found that vegetarians living in South Asia and the United States were less likely to eat vegetarian food than non-vegetarians in Africa. Vegetarians are more likely to be obese.

A2019 review cited evidence that plant-based diets can provide many cardiovascular health benefits to endurance athletes as well. These benefits include:

Lower cholesterol levels
Improveblood pressureand blood flow
Better blood sugar control
Reduce the risk of atherosclerosis or even reverse it
Reduce oxidationstress and inflammation

A2019 study also found an association between a healthy plant-based diet and a lower risk of developing Chronic kidney disease. Interestingly, those who followed an unhealthy plant-based diet with a higher proportion of sugary foods and refined grains had a significantly higher risk of developing chronic kidney disease.

Which one is healthier?

Both diets offer similar health benefits and generally encourage people to eat more antioxidant-rich and nutrient-dense whole foods.

It's hard to say which diet is healthier because both diets have their pros and cons.

For example, unlike strict vegetarians, Lactobacillus vegetarians get their calciumcalcium, phosphorus and Vitamin D. However, avoiding milk and eggs may help vegetarians lower their cholesterol levels.

Vegans are also at risk of deficiencies in essentialomega-3 fatty acids, especially in EPA and DHA even if they consume plant sources of these nutrients. DHA is important for brain function and cognition as well as to avoid Partial fuzzy, memory difficulties, etc. are very important. Vegetarians and pescatarians can more easily obtain EPA and DHA.

According toa 2019 study, more Argentinian adults who identify as vegetarians than vegetarians and non-vegetarians People adhere to a healthy vegetarian lifestyle.

The author defines a healthy vegetarian lifestyle as:

Eat whole foods, plant-based diet
Exercise every day
Drink more than eight glasses of water a day
Regular exposure to sunlight

However, following a plant-based diet does not guarantee good health. It is still possible for vegetarians and vegans to live an unhealthy lifestyle or eat processed “junk” foods.

Which way is better to lose weight?

One, a cross-sectional study from 2006involving 21,966 participants, and a 2014 review< span >3 prospective cohort studies involving Adventists in North America have shown that strict vegetarians generally have lower body mass index than vegetarians and meat eaters.

A possible explanation for this trend could be that vegans do not consume eggs or dairy products.

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

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

Risks and Considerations

Health care providers may recommend vitamin supplements to people who eat a vegetarian or vegan diet.

According to"Journal of the American College of Dietetics and Nutrition< Well-planned vegetarian and vegan diets are "healthy and nutritionally adequate," say the authors of an article in /em>(now the Journal of the Academy of Nutrition and Dietetics) , and may provide health benefits in the prevention and treatment of certain diseases." However, it is important for vegetarians and vegans to ensure that they eat a balanced, healthy diet that meets all nutrients need.

For example, plant-based foods naturally do not containvitaminB-12, which supports the nervous system and essential minerals for cardiovascular health. Vegetarians and vegans can get vitamin B-12 from fortified foods, such as breakfast cereals and certain plant-based "milks."

Vegans 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 purchase products from reputable manufacturers.

According to a 2017 Swissstudy, some vegetarians may not get enough vitamin B-6 and niacin in their diets and follow strict dietary guidelines. Vegans may be at higher risk for zinc and Omega-3 deficiencies than people who consume certain animal products.

As we mentioned above, eating a plant-based diet does not guarantee good health. A 2017 large study found that unhealthy foods based on a plant-based diet can increase people’s risk of coronary heart disease< span> risk.

Unhealthy plant-based foods include:

French fries
Sweet drinks
Refined Grains
Candy
Processed or prepackaged snack foods

This unhealthy plant-based diet often results in reduced intake of fiber, vegetables, and micronutrients, along with increased intake of sugar and processed ingredients.

Summary

Vegans and vegetarians both choose not to eat meat and fish. However, veganism is a stricter form of vegetarianism that prohibits the consumption or use of any products derived from animals, including dairy products, eggs, honey, leather goods, 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 a vegetarian diet. For example, some vegetarians choose to eat eggs instead of dairy products.

Vegan and vegetarian diets typically 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 provide health benefits, including weight loss, lower cholesterol levels and a lower risk of cardiovascular disease.

However, it is important for vegetarians and vegans to ensure that they meet all nutritional requirements. For example, plants do not naturally contain vitamin B-12, so vegetarians and vegans 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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