Vegetarian or Vegan: what's the difference?

Sunday, August 22, 2010

Lately, an acquaintance of mine considered going vegan because of concerns about antibiotics and hormones being given to animals. So, you might ask, what's the difference between a vegan and a vegetarian? How is it different nutritionally? How would my needs change based on what I call myself?

Let me start out by defining some terms.

Vegetarian: someone who eats no animal flesh, but will eat animal products. There are three types of vegetarians: 1 - lacto-vegetarian, one who consumes only milk products but does not consume eggs; 2 - ovo-vegetarian, one who consumes only eggs, but not milk products; and last, but not least, 3 - lacto-ovo-vegetarian, one who consumes both egg and milk products.

Pescatarian: one who avoids meat, but will eat fish and seafood.

Flexitarian: one who avoids, but occasionally eats, meat.

Vegan: someone who consumes absolutely no animal flesh or animal products; no eggs, no milk products, no seafood. Depending on the strictness of the diet, even fats, products and ingredients are often excluded. For example, margarine (milk based) or gelatin (pork based) may be avoided.

So what is the difference? Why would it matter what you eat?

Going vegetarian doesn't just mean "cutting out meat."  You have to be aware of nutrients you may be missing: not every nutrient is found in every food.

First off, animal products have lots of biologically available protein. It means that since humans are animals, we absorb animal proteins much better.

So why is protein such a big deal? Well, our bodies are made of protein. Every hormone, every enzyme, every nerve... you get my point. In order for our bodies to run efficiently and effectively, we need a decent amount of protein every day. Most people need 40 - 50 grams per day. The best sources are animals. Why? They're made of protein, too. Vegetables have protein also, but in less quantities and in a less usable form. For vegetarians to get enough protein, careful thought and planning is required. Let me give you an example:

3 ounces of meat = 21 grams of protein
1 medium egg = 7 grams
1/2 cup beans = 7 grams of protein
1 cup raw spinach = 1 gram of protein

See how getting 40 grams of protein daily could be difficult eating only vegetables? That's why it's important to know alternate sources of protein, such as nuts, seeds, soy products, and beans.

The second thing to consider when "becoming a vegetarian" are vitamins and minerals that might be compromised or lacking. Some examples include iron, zinc and B12.

Iron from vegetable sources is in a form not readily absorbed by the body. Iron from vegetable sources must be paired with a vitamin C source - tomatoes, citrus fruits - for better absorption.

Zinc from plant sources is difficult to absorb due to something called phytic acid, which binds to zinc and prevents its absorption. Soaking beans and sprouts before cooking and leaving bread helps to break some of those bonds. Another way to ensure enough zinc consumption are making sure to eat lots of unrefined grains, legumes and soy products.

B12 is found only in animals and animal products. Lacto-ovo vegetarians can consume plenty of B12 with daily servings of eggs and milk products. Vegans can obtain vitamin B12 from regular consumption of fortified soy and rice beverages, some breakfast cereals and meat substitutes or nutritional yeast. (The American Dietetic Association [ADA] recommends Red Star Vegetarian Support Formula.) Otherwise, vegans should use a daily supplement.

The ADA has these recommendations regarding vegetarians:

• Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products, and eggs.
• Minimize intake of goods that are highly sweetened, high in sodium, and high in fat, especially saturated fats and trans-fatty acids. 
• Choose a variety of fruits and vegetables.
• If animal foods such as dairy products and eggs are used, choose lower-fat dairy products and use both eggs and dairy products in moderation.
• Use a regular source of vitamin B12, and if sunlight exposure is limited, of vitamin D.

So, if you're not ready to make that switch, but you're concerned about the quality and safety of meat, consider organic meats and meat products. And those recommendations will be another post for another day. :)