More and more people are opting out of purchasing animal products. According to data from a 2022 survey by The Vegetarian Resource Group, 6% of the US population is either vegan or vegetarian, and 63% eat vegan or vegetarian meals at least on occasion. But what exactly is the difference between vegan vs vegetarian?
Despite the surge in popularity, there's still plenty of confusion over the differences between vegan vs vegetarian diets among the general public. Understanding the differences helps people make more informed lifestyle choices for themselves.
It allows others to provide appropriate options for vegans and vegetarians both at home and in public establishments.
Below is a guide to the key distinctions that are good to know.
Vegan vs Vegetarian Diets in Simple Terms
Broadly speaking, vegetarians don't eat meat, animal fats, or anything else that necessitates killing an animal, whereas vegans abstain from ALL animal ingredients. This means vegans avoid dairy, eggs, seafood, poultry, animal-based food additives, and usually honey as well.
In essence, all vegan food is vegetarian, but not all vegetarian food is vegan.
The details become a bit more complex when comparing the various versions of vegetarian diets
Ovo-vegetarianism
Ovo-vegetarians are very close to, but not quite vegan. The only animal product they eat is eggs or egg-containing foods.
Lacto-vegetarianism
Lacto-vegetarians avoid eggs, but they consume dairy products. This includes foods like dairy milk, yogurt, cheese, and ice cream.
Ovo-lacto-vegetarianism
This last category of vegetarians is the most common, and it's a combination of the previous two. Ovo-lacto-vegetarians don't consume any sort of meat, poultry, or seafood, but they eat both dairy and eggs. This is the generally accepted basic definition of "vegetarian".
There are two other diets that aren't strictly vegetarian, but are close enough to be worth mentioning in this post. They are: pescatarians, and flexitarians.
Pescatarian diets are an ovo-lacto vegetarian diet plus fish and shellfish. This pattern excludes poultry and red meat, but it includes seafood, dairy, and eggs.
Flexitarians also have more relaxed boundaries than vegetarian diets. They rely on plant-based foods for the most part, but do include animal-based foods on occasion. This could be as strict as only eating animal-based foods once a year for a special occasion, or as loose as eating vegetarian throughout the weekdays but having no restrictions on weekends.
Why Choose a Vegan Vs Vegetarian Diet
After deciding to pursue a less animal-based diet, the choice between veganism or vegetarianism is an exceedingly personal one that each person needs to make according to their own values, beliefs, and lifestyle factors.
For most people, animal welfare plays a huge role in this choice, but health benefits, environmental reasons, and even religious reasons are important to consider too.
There's little doubt that veganism is the gold standard for avoiding animal cruelty, and this is likely why it's the most significant reason for going vegan.
That being said, becoming fully vegan isn't always an option for even the most avid animal lovers out there. Some people may find it difficult to be vegan because of limited access to vegan food, a lack of nutrition knowledge, inadequate food preparation skills, food allergies (nuts and soy especially), specific health concerns, disordered eating recovery, or cultural and social factors.
While most people can go vegan, it is important to recognize the barriers and challenges they face, and to avoid judging others for doing what they can at their current stage in life.
Vegetarianism is an approachable way to reduce animal consumption for anyone struggling to be fully vegan, and it can even be a stepping stone towards a lifestyle completely free of animal products in the future.
Regardless of an individual's specific diet, the desire to reduce reliance on animal products is a commendable goal that brings together vegans and vegetarians alike.
The Day-to-Day Differences Between Vegans and Vegetarians
There are plenty of similarities between vegans and vegetarians, but day-to-day life looks a little different for each camp. One of the toughest areas; eating outside the home.
There are more vegan items and even fully vegan establishments than ever before! So while the problem of finding options is exasperating at times, it's becoming less prominent. Awareness and interest in vegan food have spread..
Seasoned vegans are much more familiar with the limited options in most food establishments. Thankfully, there are a few ways to manage this. The longer you’re vegan, the more savvy you are at customizing restaurant dishes to avoid animal ingredients (and finding all vegan-friendly hidden gems)
Another major difference is that vegetarianism is an easier concept for most people to understand than veganism, why? The answer to me is unknown.
Friends and family will likely be able to accommodate making vegan meals for gatherings, but don’t expect it to happen overnight. Patience in explaining which ingredients aren't vegan, along with offering helpful vegan cooking tips, can go a long way in bridging this gap.
- Download an app such as HappyCow to help find vegan options in your area.
- View menus online before heading to a restaurant to make sure there's something you can eat.
- Keep snacks on you throughout the day to avoid desperately purchasing non-vegan convenience foods.
- Use an app like Spoonful or WhatsVegan to scan labels for non-vegan ingredients while shopping.
- Prepare for busy days in advance by prepping quick breakfasts and a packed lunch.
- Connect with a vegan community to find encouragement and share tips.
- Learn how to cook delicious vegan meals that you enjoy.
- Shop around for vegan substitutes for foods you used to love (vegan cheese, vegan ice cream, etc.).
- Bring shareable vegan dishes to social gatherings so you have something to eat, and everyone else gets introduced to how delicious vegan food can be.
Animal Food Additives To Watch Out For
Avoiding meat is straightforward enough, and even identifying dairy and egg ingredients is doable for most people, but spotting animal-based food additives is a bit trickier.
Sneaky Animal Ingredients Vegetarians Should Know:
- Gelatin - A thickening ingredient derived from animal connective tissue collagen, often found in jello, gummies, and marshmallows.
- Carmine - A red coloring agent from crushed cochineal insects found in items like candy, ice cream, and fruit juices.
- Rennet - Enzymes extracted from the intestines of young ruminant animals (cows, goats, or sheep) sometimes used in cheese-making.
Sneaky Animal Ingredients Vegans Should Know:
Include the sneaky ingredients for vegetarians, vegans should also keep an eye out for;
- Beeswax - A wax secreted by honeybees that can sometimes be found in gum, licorice, or used as a coating on candy or fruits.
- Lactitol - A sweetener derived from milk.
The Last Bite
Vegans and vegetarians both exclude meat, but vegans also refrain from dairy, eggs, and honey. While they share many similarities, their diets fundamentally differ. It's helpful to remember that while all vegan foods are vegetarian, not all vegetarian foods qualify as vegan.
Every small intention decision adds up, and while no lifestyle is perfect, supporting a less animal-reliant diet is needed to create a healthier world.
