{"id":10054,"date":"2020-10-07T19:42:19","date_gmt":"2020-10-07T19:42:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=10054"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"vegan-vs-vegetarian","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/","title":{"rendered":"Vegan Vs. Vegetarian: Is There A Winner In This Tug-Of-War?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Vs_Vegetarian_Diet\" >Vegan Vs. Vegetarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Diet\" >Vegan Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegetarian_Diet\" >Vegetarian Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Lacto-Vegetarian_Diet\" >Lacto-Vegetarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Ovo-Vegetarian_Diet\" >Ovo-Vegetarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Lacto-Ovo_Vegetarian_Diet\" >Lacto-Ovo Vegetarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Pescatarian_Diet\" >Pescatarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Fruitarian_Diet\" >Fruitarian Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Flexitarian_Diet\" >Flexitarian Diet<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Vs_Vegetarian_Health_Benefits\" >Vegan Vs. Vegetarian Health Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Diet_Health_Benefits\" >Vegan Diet Health Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Improved_Heart_Health\" >Improved Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Reduced_Risk_Of_Diabetes\" >Reduced Risk Of Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#_Lower_Risk_Of_Cancer\" >\u00a0Lower Risk Of Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Reduced_Risk_Of_Cancer\" >Reduced Risk Of Cancer<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegetarian_Diet_Health_Benefits\" >Vegetarian Diet Health Benefits<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Reduced_Risk_Of_Chronic_Kidney_Disease\" >Reduced Risk Of Chronic Kidney Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Lower_Cholesterol\" >Lower Cholesterol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Improved_Blood_Sugar_Control_And_Insulin_Response\" >Improved Blood Sugar Control And Insulin Response<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Reduced_Risk_Of_Cardiovascular_Diseases\" >Reduced Risk Of Cardiovascular Diseases<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Lower_Risk_Of_Cancer\" >Lower Risk Of Cancer<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Vs_Vegetarian_Diet_Health_Risks\" >Vegan Vs. Vegetarian Diet Health Risks<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vitamin_B12_Deficiency\" >Vitamin B12 Deficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Low_Bone_Density\" >Low Bone Density<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Micronutrients_Deficiency\" >Micronutrients Deficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Coronary_Heart_Disease\" >Coronary Heart Disease<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#What_To_Eat_When_On_Vegan_Vs_Vegetarian_Diet\" >What To Eat When On Vegan Vs. Vegetarian Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#How_To_Follow_Vegan_Or_Vegetarian_Diet\" >How To Follow Vegan Or Vegetarian Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Vs_Vegetarian_Weight_Loss\" >Vegan Vs. Vegetarian Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegetarian_Diet_Weight_Loss\" >Vegetarian Diet Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#Vegan_Diet_Weight_Loss\" >Vegan Diet Weight Loss<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#The_Bottom_Line_Which_Diet_Is_Better_Vegan_Vs_Vegetarian\" >The Bottom Line: Which Diet Is Better, Vegan Vs. Vegetarian?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p>There are numerous diets out there that promise to get you back in shape, but not all of them can do so in a healthy way. The process of weight loss can either be extremely dangerous or completely safe depending on which method you use. And since your wellness should always be your number one priority, you should always opt for healthy weight loss methods. Some people consider vegan and vegetarian diets to be the healthiest and the most effective ones. But if you compare vegan vs vegetarian, which is better? What is the difference between vegan vs vegetarian diets? Read on to find out more about these two popular nutrition plans.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Vs_Vegetarian_Diet\"><\/span><b>Vegan Vs. Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before bogging down in the details of how similar or different vegan vs vegetarian diets are, first you need to understand their definitions.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Diet\"><\/span><b>Vegan Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">The Vegan Society<\/span><\/a><span style=\"font-weight: 400;\"> defines veganism as a nutritional philosophy and a lifestyle that completely bans the consumption of any animal products with the aim of reducing the levels of all forms of exploitation of and cruelty towards animals. It encourages the use of animal-free alternatives for the sake of animal and environmental wellness (<\/span><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>In terms of food consumption, you are required to exclude all types of foods, fully or partially derived from animals, including meat, dairy, eggs, and even honey. And while some choose to stick to this dietary plan in order to reach their desired weight, for others, veganism is a full-time philosophical lifestyle choice.<\/p>\n<p><span style=\"font-weight: 400;\">There are different types of vegan diets, such as raw-food veganism, which is based on the consumption of raw vegetables, fruits, nuts, seeds, and other plant-based foods. There is also a whole-food type of vegan diet, which requires the consumption of whole plant foods including vegetables, fruits, whole grains, legumes, nuts, and seeds (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16781548\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\" rel=\"noopener noreferrer\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38919 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5299.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegetarian_Diet\"><\/span><b>Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Vegetarianism is a diet free of meat, fish, and fowl flesh. But like with veganism, there are different types of a vegetarian diet. Here are some of the most popular types of this nutritional plan (<\/span><a href=\"https:\/\/www.webmd.com\/food-recipes\/guide\/vegetarian-and-vegan-diet#1\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/vegetarian-diet\/art-20046446\"><span style=\"font-weight: 400;\"> 22<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Lacto-Vegetarian_Diet\"><\/span><b>Lacto-Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lacto-vegetarian diet allows you to consume dairy but bans meat, fish, and eggs.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Ovo-Vegetarian_Diet\"><\/span><b>Ovo-Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The ovo-vegetarian diet limits the intake of meat, fish, and dairy but allows you to eat eggs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38907 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5103-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5103.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5103-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5103.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5103-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5103.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Lacto-Ovo_Vegetarian_Diet\"><\/span><b>Lacto-Ovo Vegetarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lacto-ovo vegetarian diet requires you to avoid meat and fish but allows eggs and dairy.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Pescatarian_Diet\"><\/span><b>Pescatarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>People who follow a pescatarian diet can eat fish, seafood, dairy and eggs but are not allowed meat.<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pescatarian-diet\/\">The Pescatarian Diet: What Is It and How to Follow?<\/a><\/span><\/i><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Fruitarian_Diet\"><\/span><b>Fruitarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The Fruitarian diet is based on fruits, nuts, seeds, and other plant food.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Flexitarian_Diet\"><\/span><b>Flexitarian Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A flexitarian diet mostly follows the rules of a basic vegetarian diet but allows occasional consumption of moderate amounts of meat and fish.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Vs_Vegetarian_Health_Benefits\"><\/span><b>Vegan Vs. Vegetarian Health Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both these nutritional plans have similar health benefits to offer since they overall encourage quite healthy eating habits. However, besides certain advantages, these two diets could also have potential risks. Since it is extremely important to know both before you decide whether to go on a certain diet, let&#8217;s start with the <a href=\"https:\/\/betterme.world\/articles\/raw-vegan-meal-plan\/\">vegan<\/a> vs <a href=\"https:\/\/betterme.world\/articles\/1500-calorie-vegetarian-meal-plan\/\">vegetarian<\/a> health benefits. Here are the health benefits of a vegan diet:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38918 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5301.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Diet_Health_Benefits\"><\/span><b>Vegan Diet Health Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Heart_Health\"><\/span><b>Improved Heart Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/JAHA.119.012865\"> <span style=\"font-weight: 400;\">2019 study<\/span><\/a><span style=\"font-weight: 400;\"> on plant-based diets associated with lower risk of incident cardiovascular disease, authors found that nutritional plans that include more plant foods and limit the consumption of animal products are linked to a lower risk of death from cardiovascular diseases in a general population (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/JAHA.119.012865\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Such diets as a vegan diet also provide for a lower calorie intake, which promotes lower body mass index (BMI) and reduced chance of obesity, which is a major risk factor for heart disease.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Diabetes\"><\/span><b>Reduced Risk Of Diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2738784?guestAccessKey=5e8aaedb-e77d-4bc1-9d52-b626e406138e&amp;utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_content=tfl&amp;utm_term=072219\"> <span style=\"font-weight: 400;\">2019 systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> of studies on the effects of a plant-based diet on the risk of type II diabetes showed that increased intake of plant-based foods, rich in essential nutrients, such as various vegetables, fruits, whole grains, legumes, and nuts, is associated with the reduced risk of this chronic disease (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2738784?guestAccessKey=5e8aaedb-e77d-4bc1-9d52-b626e406138e&amp;utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_content=tfl&amp;utm_term=072219\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This means that following a mostly plant-based diet may help you prevent type II diabetes.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38917 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5302.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"_Lower_Risk_Of_Cancer\"><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><b>Lower Risk Of Cancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">According to a <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">systematic review<\/span><\/a><span style=\"font-weight: 400;\"> with meta-analysis, eating a vegan diet may reduce a person\u2019s risk of cancer by 15%. This health benefit may be due to the fact that plant foods are high in fiber, vitamins, and phytochemicals \u2014 biologically active compounds in plants \u2014 that protect against cancers.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Cancer\"><\/span><b>Reduced Risk Of Cancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"> <span style=\"font-weight: 400;\">2017 systematic review<\/span><\/a><span style=\"font-weight: 400;\"> implies that sticking to a vegan diet may reduce one\u2019s risk of cancer by 15%. Such a beneficial effect of this nutritional plan is associated with a high content of fiber, vitamins and minerals, and other biologically active components that protect against cancer in <a href=\"https:\/\/betterme.world\/articles\/plant-based-diet-meal-plan\/\">plant foods<\/a> (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off you energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\" rel=\"noopener noreferrer\">change your life for the better<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38916 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5304-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5304.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5304-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5304.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5304.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegetarian_Diet_Health_Benefits\"><\/span><b>Vegetarian Diet Health Benefits<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Chronic_Kidney_Disease\"><\/span><b>Reduced Risk Of Chronic Kidney Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/cjasn.asnjournals.org\/content\/14\/5\/682.long\"> <span style=\"font-weight: 400;\">recent study<\/span><\/a><span style=\"font-weight: 400;\"> on plant-based diets and incident CKD and kidney function showed that following a healthy plant-based diet is linked to a reduced risk of developing chronic kidney disease. The study also showed that those who followed a diet rich in sugary foods and refined grains had a significantly higher risk of chronic kidney disease (<\/span><a href=\"https:\/\/cjasn.asnjournals.org\/content\/14\/5\/682.long\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Lower_Cholesterol\"><\/span><b>Lower Cholesterol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4845138\/\"> <span style=\"font-weight: 400;\">2015 systematic review and meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> on the effects of vegetarian diets on blood lipids showed that sticking to a vegetarian diet may lower the levels of total cholesterol along with \u201cbad\u201d and \u201cgood\u201d cholesterol. It also suggests that following this type of diet can be recommended as a non-medicament method of managing dyslipidemia and hypercholesterolemia (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4845138\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Improved_Blood_Sugar_Control_And_Insulin_Response\"><\/span><b>Improved Blood Sugar Control And Insulin Response<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Studies show that following a diet rich in vegetables, fruits, whole grains, legumes, and nuts may promote better insulin response and boost blood sugar control. Both these aspects can help people reduce the risk of diabetes and various diabetes-related complications (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/diabetes\/expert-answers\/diabetes\/faq-20058117#:~:text=Improves%20blood%20sugar%20control%20and,risk%20of%20diabetes%2Drelated%20complications.\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Risk_Of_Cardiovascular_Diseases\"><\/span><b>Reduced Risk Of Cardiovascular Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0110586\"> <span style=\"font-weight: 400;\">2014 study<\/span><\/a><span style=\"font-weight: 400;\"> on the association between vegetarian diet and cardiovascular disease risk factors found that following a vegetarian diet may have a positive effect on heart health, in the form of reduced risk of cardiovascular disease (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0110586\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Risk_Of_Cancer\"><\/span><b>Lower Risk Of Cancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0110586\"> <span style=\"font-weight: 400;\">2014 study<\/span><\/a><span style=\"font-weight: 400;\"> on vegetarian diets and the incidence of cancer in a low-risk population implies that following a lacto-ovo vegetarian diet may reduce the risk of cancers overall and gastrointestinal cancer (<\/span><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0110586\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38915 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png\" alt=\"vegan vs vegetarian\" width=\"941\" height=\"530\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png 941w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5305.png 768w\" sizes=\"(max-width: 941px) 100vw, 941px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Vs_Vegetarian_Diet_Health_Risks\"><\/span><b>Vegan Vs. Vegetarian Diet Health Risks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19562864\/\"> <span style=\"font-weight: 400;\">American Dietetic Association<\/span><\/a> <span style=\"font-weight: 400;\">states that properly planned vegetarian and vegan diets are safe and even beneficial at any stage of the life cycle. But they work only when they are well-balanced and provide you with all the essential nutrients. If they fail to do that, they can bear certain health risks, such as the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_B12_Deficiency\"><\/span><b>Vitamin B12 Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Vitamin B12 is extremely important for the proper functioning of the human body. Lack of this micronutrient can lead to various health problems. Since vitamin B12 is mainly found in animal products, such as meat, eggs, and dairy, those who follow a vegan or vegetarian diet may need to consider taking vitamin B12 supplements. This can help them prevent such unpleasant side effects of a vitamin B12 deficiency, as nerve damage and depression (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320524\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">). People following a vegetarian or vegan diet should also opt for food items enriched with vitamin B12 when available.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38914 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5306.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Low_Bone_Density\"><\/span><b>Low Bone Density<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Results of a<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/90\/4\/943\/4597049\"> <span style=\"font-weight: 400;\">meta-analysis<\/span><\/a><span style=\"font-weight: 400;\"> that combined several studies imply that vegans may have a slightly higher risk of bone fracture compared to non-vegetarians. The results suggest that vegetarian diets, particularly vegan diets, are associated with lower bone mineral density, but the magnitude of the association is clinically insignificant (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/90\/4\/943\/4597049\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17299475\/\"><span style=\"font-weight: 400;\">Another study<\/span><\/a><span style=\"font-weight: 400;\"> on the comparative fracture risk in vegetarians and nonvegetarians found that fracture risk was similar for meat eaters, fish eaters, and vegetarians. In vegans, however, this risk was higher. This is associated with a lower calcium intake (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17299475\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Micronutrients_Deficiency\"><\/span><b>Micronutrients Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26502280\/\"> <span style=\"font-weight: 400;\">2017 study<\/span><\/a><span style=\"font-weight: 400;\"> shows that some vegetarians may not obtain the proper amount of vitamin B6 and B3 from their food, while those who follow a vegan diet may experience a higher risk of zinc deficiency than people who consume some animal products (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26502280\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38913 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5308-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5308.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5308-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5308.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5308.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Coronary_Heart_Disease\"><\/span><b>Coronary Heart Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Although a plant-based diet is considered to be beneficial for patients with coronary heart disease (CHD), not all plant-based foods always have such a positive effect. A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5555375\/\">2017 study<\/a> showed that a plant-based diet that emphasizes less healthy plant foods can lead to a significantly higher risk of a CHD, compared to the plant-based diet that focuses on healthy plant foods (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5555375\/\">14<\/a>).<\/p>\n<p><span style=\"font-weight: 400;\">So, if you compare all the benefits and risks of the vegan vs vegetarian diet, you may still find it difficult to decide which is better, because they both have their own advantages and disadvantages. For example, lacto-ovo vegetarians obtain a proper amount of such essential nutrients as calcium, phosphorus, and <a href=\"https:\/\/betterme.world\/articles\/vitamins\/\">vitamin D<\/a> from their diet, however following a vegan diet, which bans the consumption of dairy and eggs may help you reduce your cholesterol levels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38912 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5319-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5319.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5319-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5319.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5319.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Eat_When_On_Vegan_Vs_Vegetarian_Diet\"><\/span><b>What To Eat When On Vegan Vs. Vegetarian Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you may have figured out by now, sticking to a plant-based diet doesn\u2019t always lead to health improvements. Even vegetarians and vegans can lead a relatively unhealthy lifestyle and consume lots of empty calories in a form of junk food. That is why you should always make sure that you obtain all the essential nutrients from your diet. Here are some of the best vegetarian<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/vegetarian-and-vegan-eating\"><span style=\"font-weight: 400;\"> food sources<\/span><\/a><span style=\"font-weight: 400;\"> of different nutrients for your body (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/vegetarian-and-vegan-eating\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"><strong>Iron:<\/strong> cereal products fortified with iron, whole grains, legumes, tofu, green leafy vegetables, and dried fruits.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Zinc:<\/strong> nuts, tofu, miso, legumes, wheat germ, and whole-grain foods.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Calcium:<\/strong> dairy products, plant-based milk drinks fortified with calcium, fortified cereals, fruit juices fortified with calcium, tahini (sesame seed paste), some brands of tofu, leafy dark green vegetables, legumes, broccoli, bok choy, some nuts such as almonds and Brazil nuts.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Iodine:<\/strong> bread (except those marked as \u2018no added salt\u2019), dairy products, eggs, seaweed, some plant-based milk drinks that include seaweed extracts, and iodized salt.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong><a href=\"https:\/\/betterme.world\/articles\/3-day-egg-diet\/\">Protein<\/a>:<\/strong> Eggs, milk, tofu, soy milk, nuts, nut butters, seeds, pulses, and cereals.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"><strong>Alpha-Linolenic Acid (Omega-3):<\/strong> Canola oil, ground flaxseeds, flaxseed oil, walnuts, walnut oil, soybeans, and tofu.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you follow a vegetarian nutritional plan, your menu can include the following foods (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Fruits and vegetables<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Legumes such as peas, beans, and lentils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Breads, rice, and pasta<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dairy alternatives such as soymilk, oat milk, and almond milk<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Vegetable oils<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hemp, flax, and chia seeds<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Tofu and other minimally processed meat substitutes<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Calcium-fortified plant milks and yogurts<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Seaweed<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Follow_Vegan_Or_Vegetarian_Diet\"><\/span><b>How To Follow Vegan Or Vegetarian Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you already know, it is extremely important to make sure that your diet satisfies your daily nutritional requirements, otherwise you may fall victim to various nutrient deficiencies, which in turn lead to a slew of bad health-related chain reactions. Both vegetarian and vegan diets require thorough planning. In order to be able to obtain all the necessary nutrients from your diet, make sure that your meal plan includes a great variety of foods that your diet allows. You should also limit your consumption of such unhealthy foods and components as saturated and trans fats, sugary foods and beverages, and refined grains.<\/span><\/p>\n<p>If you have already decided to start a vegan or vegetarian diet, make sure that you integrate slowly. Don\u2019t rush and take your time. The period of transition from your regular diet to vegan or vegetarian can take from a couple of weeks to a couple of months. To make a transition more gradual start by replacing some of the animal-source ingredients in your meals with plant-based foods. Slowly increase the number of plant-based ingredients in your menu, eventually substituting all the restricted foods with the allowed products.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38911 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4376-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4376.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4376-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4376.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4376-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4376.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegan_Vs_Vegetarian_Weight_Loss\"><\/span><b>Vegan Vs. Vegetarian Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although vegan and vegetarian diets are quite similar, and the vegan diet is often considered a type of a vegetarian diet, these two nutritional plans differ when it comes to weight loss.<\/span><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Vegetarian_Diet_Weight_Loss\"><\/span><b>Vegetarian Diet Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>A <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4517036\/\">2015 study<\/a> on the high vegetable fats intake associated with high resting energy expenditure (REE) in vegetarians implies that a vegetarian diet high in vegetal fats may even boost metabolism. This means that Vegetarians and Vegans might burn more calories while at rest, making their weight loss efforts more effective. However, prospective studies are needed to recommend this type of dietary intervention in the general population (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4517036\/\">15<\/a>).<\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/vegetarian-weight-loss-meal-plan-1200-calories\/\">Vegetarian Weight Loss Meal Plan For 1200 Calories: Revamp Your Diet Right Now!<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38910 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4418-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4418.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4418-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4418.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4418-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4418.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h3><span class=\"ez-toc-section\" id=\"Vegan_Diet_Weight_Loss\"><\/span><b>Vegan Diet Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The results of a<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"> <span style=\"font-weight: 400;\">2015 study<\/span><\/a><span style=\"font-weight: 400;\"> of comparative effectiveness of plant-based diets for weight loss showed that vegan participants significantly decreased their levels of total fat and saturated fat, more than the pescatarian, flexitarian, and omnivorous groups at both 2 and 6 months. Research has also found that people who follow a vegan diet tend to have a lower body mass index (BMI) (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17890496\/\"> <span style=\"font-weight: 400;\">two-year randomized weight-loss trial<\/span><\/a><span style=\"font-weight: 400;\"> comparing a vegan diet to a more moderate low-fat diet suggests that sticking to a vegan meal plan is more effective at weight loss than the diets it is compared to (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17890496\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26164391\/\"><span style=\"font-weight: 400;\">Another 2015 study<\/span><\/a><span style=\"font-weight: 400;\"> on the dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss, implies that because the rates of acceptability and adherence among the diet groups are the same, following a vegan or vegetarian diet may lead to better weight loss results even among non-adherent participants (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26164391\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides that, those who follow a vegan diet tend to have a lower body mass index (BMI) than vegetarians and seem to gain less weight as they age. A<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4073139\/\"> <span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> implies that following a vegetarian diet may offer such benefits as reduced risk of cardiometabolic outcomes and some cancers, as based on the results of participants of the study. A no-meat diet and reduced intake of eggs and dairy products may offer an additional benefit, in the form of a reduced risk of obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4073139\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p>Another <a href=\"https:\/\/www.nature.com\/articles\/0803305\">cross-sectional study<\/a> implies that people who stick to a vegan diet overall have a lower BMI than vegetarians or those who follow a regular diet. This may possibly be explained by the fact that compared to other groups, Vegans tend to \u00a0have a lower daily calorie intake (<a href=\"https:\/\/www.nature.com\/articles\/0803305\">31<\/a>).<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\"><img decoding=\"async\" class=\"aligncenter wp-image-38909 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4466-1024x576.png\" alt=\"vegan vs vegetarian\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4466.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4466-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4466.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4466-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4466.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line_Which_Diet_Is_Better_Vegan_Vs_Vegetarian\"><\/span><b>The Bottom Line: Which Diet Is Better, Vegan Vs. Vegetarian?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>With the abundance of various diets circulating in the internet, it may be extremely difficult to choose the one that will fit your needs perfectly. One option is to try out some of the most popular weight-loss nutritional plans that have been previously tested and have scientific evidence to back up their results. Let\u2019s take, for example, a vegan vs vegetarian diet. Both of these diets are very popular and gain more and more followers every day. It\u2019s hard to say which one is safer since they both have their benefits and drawbacks. But when it comes to shedding pounds, people who follow a vegan diet seem to have better results than those who stick to vegetarianism.<\/p>\n<p>It is important to remember that shifting to a vegan or vegetarian diet will not make a person healthy overnight. To notice any improvements in health, it is essential to plan your meals properly, include a variety of food to avoid any nutritional imbalances. Both of these diets require a lot of planning and attention to the nutritional value of your meals. This can be a good thing since it helps people think about the foods they eat and make positive choices. Make sure that you consult a dietitian before switching over to a new diet.<\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Vegan_Vs_Vegetarian\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17890496\/\"><span style=\"font-weight: 400;\">A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet<\/span><\/a><span style=\"font-weight: 400;\"> (2007, pubmed.ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/jamanetwork.com\/journals\/jamainternalmedicine\/article-abstract\/2738784?guestAccessKey=5e8aaedb-e77d-4bc1-9d52-b626e406138e&amp;utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_content=tfl&amp;utm_term=072219\"><span style=\"font-weight: 400;\">Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes<\/span><\/a><span style=\"font-weight: 400;\"> (2019, jamanetwork.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16781548\/\"><span style=\"font-weight: 400;\">Attitudes, practices, and beliefs of individuals consuming a raw foods diet <\/span><\/a><span style=\"font-weight: 400;\">(2005, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4073139\/\"><span style=\"font-weight: 400;\">Beyond Meatless, the Health Effects of Vegan Diets: Findings from the Adventist Cohorts<\/span><\/a><span style=\"font-weight: 400;\"> (2014, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321477#is-a-vegan-diet-good-for-weight-loss\"><span style=\"font-weight: 400;\">Can a vegan diet help you lose weight?<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900714004237\"><span style=\"font-weight: 400;\">Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets<\/span><\/a><span style=\"font-weight: 400;\"> (2015, sciencedirect.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17299475\/\"><span style=\"font-weight: 400;\">Comparative fracture risk in vegetarians and nonvegetarians in EPIC-Oxford <\/span><\/a><span style=\"font-weight: 400;\">(2007, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">Definition of veganism<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., vegansociety.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26164391\/\"><span style=\"font-weight: 400;\">Dietary adherence and acceptability of five different diets, including vegan and vegetarian diets, for weight loss: The New DIETs study<\/span><\/a><span style=\"font-weight: 400;\"> (2015, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/JAHA.119.012865\"><span style=\"font-weight: 400;\">Disease, Cardiovascular Disease Mortality, and All\u2010Cause Mortality in a General Population of Middle\u2010Aged Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2019, ahajournals.org)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/90\/4\/943\/4597049\"><span style=\"font-weight: 400;\">Effect of vegetarian diets on bone mineral density: a Bayesian meta-analysis<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 (2009, academic.oup.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4845138\/\"><span style=\"font-weight: 400;\">Effects of Vegetarian Diets on Blood Lipids: A Systematic Review and Meta\u2010Analysis of Randomized Controlled Trials<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/89\/5\/1627S\/4596952\"><span style=\"font-weight: 400;\">Health effects of vegan diets<\/span><\/a><span style=\"font-weight: 400;\"> (2009, academic.oup.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5555375\/\"><span style=\"font-weight: 400;\">Healthful and unhealthful plant-based diets and the risk of coronary heart disease in US adults<\/span><\/a><span style=\"font-weight: 400;\"> (2017, ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4517036\/\"><span style=\"font-weight: 400;\">High Vegetable Fats Intake Is Associated with High Resting Energy Expenditure in Vegetarians<\/span><\/a><span style=\"font-weight: 400;\"> (2015, ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26502280\/\"><span style=\"font-weight: 400;\">Micronutrient status and intake in omnivores, vegetarians and vegans in Switzerland<\/span><\/a><span style=\"font-weight: 400;\"> (2017, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/cjasn.asnjournals.org\/content\/14\/5\/682.long\"><span style=\"font-weight: 400;\">Plant-Based Diets and Incident CKD and Kidney Function<\/span><\/a><span style=\"font-weight: 400;\"> (2019, cjasn.asnjournals.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/JAHA.119.012865\"><span style=\"font-weight: 400;\">Plant\u2010Based Diets Are Associated With a Lower Risk of Incident Cardiovascular <\/span><\/a><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/149636#benefits\"><span style=\"font-weight: 400;\">What to know about vegan diets <\/span><\/a><span style=\"font-weight: 400;\">(2020, medicalnewstoday.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19562864\/\"><span style=\"font-weight: 400;\">Position of the American Dietetic Association: vegetarian diets<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0110586\"><span style=\"font-weight: 400;\">Risk Factors in India: The Indian Migration Study<\/span><\/a><span style=\"font-weight: 400;\"> (2014, journals.plos.org)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0110586\"><span style=\"font-weight: 400;\">The Association between a Vegetarian Diet and Cardiovascular Disease (CVD)\u00a0<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/vegetarian-diet\/art-20046446\"><span style=\"font-weight: 400;\">Vegetarian diet: How to get the best nutrition<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., mayoclinic.org)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/diabetes\/expert-answers\/diabetes\/faq-20058117#:~:text=Improves%20blood%20sugar%20control%20and,risk%20of%20diabetes%2Drelated%20complications.\"><span style=\"font-weight: 400;\">Vegetarian diet: Can it help me control my diabetes?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., mayoclinic.org)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/food-recipes\/guide\/vegetarian-and-vegan-diet#1\"><span style=\"font-weight: 400;\">Vegetarian and Vegan Diets Explained<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/vegetarian-and-vegan-eating\"><span style=\"font-weight: 400;\">Vegetarian and vegan eating <\/span><\/a><span style=\"font-weight: 400;\">(n.d., betterhealth.vic.gov.au)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/320524\"><span style=\"font-weight: 400;\">Vegetarian and vegan sources of B-12<\/span><\/a><span style=\"font-weight: 400;\"> (2018, medicalnewstoday.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3565018\/\"><span style=\"font-weight: 400;\">VEGETARIAN DIETS AND THE INCIDENCE OF CANCER IN A LOW-RISK POPULATION <\/span><\/a><span style=\"font-weight: 400;\">(2014, ncbi.nlm.nih.gov)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/10408398.2016.1138447?journalCode=bfsn20\"><span style=\"font-weight: 400;\">Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies<\/span><\/a><span style=\"font-weight: 400;\"> (2017, tandfonline.com)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.webmd.com\/diet\/vegan-diet-overview#1\"><span style=\"font-weight: 400;\">What Is a Vegan Diet?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/8749\"><span style=\"font-weight: 400;\">What to know about the vegetarian diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday.com) <\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nature.com\/articles\/0803305\">Weight gain over 5 years in 21\u2009966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford<\/a> (2006, nature.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>There are numerous diets out there that promise to get you back in shape, but not all of them can do so in a healthy way. The process of weight loss can either be extremely dangerous or completely safe depending on which method you use. And since your wellness should always be your number one [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":38920,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[69,68],"tags":[],"coauthors":[102],"class_list":["post-10054","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vegan-diet","category-vegetarian-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Vegan Vs. Vegetarian: Is There A Winner In This Tug-Of-War? - BetterMe<\/title>\n<meta name=\"description\" content=\"If the difference between vegan vs vegetarian diets seems murky to you, this article will shed light on everything you need to know!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vegan Vs. Vegetarian: Is There A Winner In This Tug-Of-War?\" \/>\n<meta property=\"og:description\" content=\"If the difference between vegan vs vegetarian diets seems murky to you, this article will shed light on everything you need to know!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5298.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1229\" \/>\n\t<meta property=\"og:image:height\" content=\"692\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"N. Midland\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"N. Midland\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f6a92d29eb756b3d5bbcac4a61a93dfa\"},\"headline\":\"Vegan Vs. 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Vegetarian Diet<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before bogging down in the details of how similar or different vegan vs vegetarian diets are, first you need to understand their definitions.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Vegan Diet<\/b><\/h2>\\r\\n<a href=\\\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\\\"><span style=\\\"font-weight: 400;\\\">The Vegan Society<\/span><\/a><span style=\\\"font-weight: 400;\\\"> defines veganism as a nutritional philosophy and a lifestyle that completely bans the consumption of any animal products with the aim of reducing the levels of all forms of exploitation of and cruelty towards animals. 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Vegetarian: Is There A Winner In This Tug-Of-War?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/"},"wordCount":3291,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5298.png","articleSection":["Vegan","Vegetarian"],"inLanguage":"en-US","articleBody":"There are numerous diets out there that promise to get you back in shape, but not all of them can do so in a healthy way. The process of weight loss can either be extremely dangerous or completely safe depending on which method you use. And since your wellness should always be your number one priority, you should always opt for healthy weight loss methods. 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Vegetarian Diet<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before bogging down in the details of how similar or different vegan vs vegetarian diets are, first you need to understand their definitions.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Vegan Diet<\/b><\/h2>\r\n<a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">The Vegan Society<\/span><\/a><span style=\"font-weight: 400;\"> defines veganism as a nutritional philosophy and a lifestyle that completely bans the consumption of any animal products with the aim of reducing the levels of all forms of exploitation of and cruelty towards animals. It encourages the use of animal-free alternatives for the sake of animal and environmental wellness (<\/span><a href=\"https:\/\/www.vegansociety.com\/go-vegan\/definition-veganism\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\nIn terms of food consumption, you are required to exclude all types of foods, fully or partially derived from animals, including meat, dairy, eggs, and even honey. And while some choose to stick to this dietary plan in order to reach their desired weight, for others, veganism is a full-time philosophical lifestyle choice.\r\n\r\n<span style=\"font-weight: 400;\">There are different types of vegan diets, suc ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/","url":"https:\/\/betterme.world\/articles\/vegan-vs-vegetarian\/","name":"Vegan Vs. 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