Plant-based diets are becoming more and more common in the United States and Europe. A 2001 study published in the journal "Appetite" (grande.nal.usda.gov/ibids/index.php?mode2=detail&origin=ibids_references&therow=457417) reports that 7 percent of the population of England eats a vegetarian diet. Though there are a few differences between the vegan and vegetarian diet, both of these plant-based eating plans share many of the same requirements, concerns and benefits.
The Basics
Vegetarians eat plant-based foods. Some vegetarians, often called ovo-lacto vegetarians, include eggs and dairy products in their diet while other vegetarians eat plant-based foods exclusively. Vegans, also known as strict vegetarians, don't eat any products that come from animals, including dairy products and eggs.
Identification
Both vegetarians and vegans eat plant-based foods, which include vegetables and fruits, in addition to breads, beans and lentils, peanuts and peanut butter, nuts, seeds and other legumes. Vegans and vegetarians both use vegetable oils, including olive oil and canola oil. Vegetarians may also consume milk, cheese, butter, sour cream, ice cream and eggs, which vegans omit from their diets.
Considerations
Vegans and vegetarians both need to work extra hard to get enough protein, iron, zinc and calcium in their diets. Vegetarians who eat eggs and dairy products may find it easier to include these nutrients in their diets because eggs and dairy products are good sources of these nutrients, but numerous plant-based sources are available as well, including peanut butter, beans and avocados for protein; beans, greens and blackstrap molasses for iron; legumes, grains and nuts for zinc; and kale, tahini and calcium-fortified soy milk or orange juice for calcium.
Benefits
Both vegetarians and vegans boost their overall health by focusing on plant-based foods. A study conducted at the University of Oxford, England, and published in the Proceedings of the Nutrition Society in 2006 found that people who followed a plant-based diet, whether they were vegans or vegetarians, had lower blood cholesterol levels and body mass indexes (BMIs) than people who ate meat.
Expert Insight
Vegan and vegetarian diets can both be healthy as long as vegetarians plan their meals around essential nutrients, including protein and calcium, and include a variety of plant-based foods in their diet, according to the American Dietetic Association (ADA). The ADA says planning meals is key for both vegans and vegetarians.
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