Vegan and Vegetarian Diet
The vegetarian diet and the vegan diet are often confused with each other. In reality, the differences between the two diets are numerous and the only common point is...
Often, vegetarian and vegan diets are confused with each other. In reality, the differences between the two diets are numerous, and the only common ground between the two nutritional regimes lies in the elimination of meat and fish from the diet. This characteristic, peculiar to the vegetarian diet, extends in the vegan diet to all animal products. Being vegan, therefore, means eliminating from the table also milk, cheese, and dairy products in general, as well as eggs. Regarding lifestyle, there are specific musts that exclude vegans from purchasing clothing and items made from leather, wool, or silk.
Vegans exclude the purchase of clothing and items made from leather, wool, or silk.
Both vegetarian and vegan diets offer health benefits, particularly in preventing various currently widespread diseases. Diabetes, for example, is well countered by these dietary regimes, which are rich in fibre and low in fat, controlling blood glucose levels. Stroke and cardiovascular diseases are also kept at bay by an abundant consumption of fruits, vegetables, and fibres, while linoleic acid and folates found in these foods and seeds significantly lower levels of bad cholesterol and blood pressure.
The vegetarian and vegan diet can also help lose a few extra pounds, and nutritionists have noted that followers of these dietary regimes lose weight more easily and maintain a healthy body weight longer than those who eat meat. This is likely due to the fact that vegetarians and vegans consume fewer calories and saturated fats while feeling full quickly. Animal proteins, present in part in the vegetarian diet but completely absent in the vegan diet, are obtained from legumes. Pasta and beans, a dish of lentils, or hummus made from chickpeas spread on bread are among the many possible food options.
Valuable plant sources of iron and calcium include: sesame, almonds, flaxseeds, broccoli, and all types of legumes, leafy green vegetables, and spinach.
While vegetarians, by consuming eggs and dairy, do not suffer from deficiencies of vitamin B12, vegans must instead ensure that their bodies maintain optimal levels of this vitamin, which is absent in vegetables and fruits. In many cases, to avoid dangerous deficiencies, it may be helpful, under medical advice, to take supplements or fortified foods. To combat deficiencies in calcium and iron, there are valuable plant sources available: sesame, almonds, flaxseeds, broccoli, and all types of legumes, leafy green vegetables, and spinach.
By pairing these foods with others containing vitamin C, such as arugula, kiwi, bell peppers, and citrus fruits, the absorption of iron is facilitated, which is hindered, on the contrary, by coffee and tea consumed close to meals. Vitamin D, on the other hand, comes almost exclusively from animal-derived foods. In this case, however, the sun comes to the aid of vegans, as exposing oneself to its rays for half an hour a day allows the body to synthesise it. Nevertheless, despite these potential nutritional deficiencies, a thorough study dedicated to dietary issues has highlighted that following a vegetarian or vegan diet reduces mortality by 15%, ensuring a long and healthy life.
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