Vegetarian Diet and Vegan Diet

Vegan Vs Vegetarian

Vegans and vegetarians both select not to include meat in their diet. Both Vegetarian Diet and Vegan Diet in India are now increasing in popularity. But some people might become confused when they try to understand the difference between these two diets. It is because of various variants of vegetarianism. In this article, let us explore both the diets to understand it better.

A vegetarian diet has been existing since 700B.C. There are various kinds of vegetarian diets, and people choose it because of varied reasons like health, religion, ethics, and environmentalism.

Vegan diets came into light recently but are getting highly popular among people. Now the question comes which one is a healthier option.

What is a vegetarian diet?

As per the vegetarian society, a typical vegetarian diet does not include meat, fish, poultry or any byproducts involving animal butchery. It consists of various kinds of fruits, pulses, vegetables, seeds, nuts and grains. Including dairy and eggs rely on the type of diet you are following.

Three common categories of vegetarians are:

  • Lacto-Ovo vegetarians: Those vegetarians who evade all kinds of animal flesh, but include dairy and egg products.
  • Lacto vegetarians: Those vegetarians who avoid all kinds of animal products but not eggs.
  • Lacto vegetarians: The category of vegetarians who do not consume animal flesh and eggs but eat dairy products.
  • Pescatarians: Vegetarians who do not consume meat or poultry but include fish in their diet are known as pescatarians.
  • Flexitarians: This category includes part-time vegetarians.

As pescatarians and flexitarians include animal flesh in their diet, technically, pescatarians and flexitarians are not considered vegetarians.

How to keep yourself healthy with a vegetarian diet?

Most of the dietitian recommends vegetarian diet, you have to plan a proper vegetarian diet, Select various plant-based food items like whole fruits, vegetables, nuts, whole grains, legumes that are a source of proteins and healthy fats. Cut down unhealthy picks like beverages sweetened with sugar, refined grains and fruit juices.

To compensate for the protein content offered by meat in your diet, take in various protein-rich plant-based food products like legumes, tofu, nuts, seeds etc. If you are a Lacto Ovo vegetarian, then including eggs and dairy can boost your total intake of protein.

When you eat nutrient-rich whole foods like fruits, whole grains along with a range of vegetables, it supplies you with different vitamins and minerals to fill up all nutritional gaps present in your diet. Have a look at some of the healthy food that you can consume in a vegetarian diet:

  • Fruits: Peaches, berries, pears, melons, apples, oranges, bananas.
  • Legumes: Lentils, chickpeas, beans, peas.
  • Vegetables: Broccoli, carrots, leafy greens, tomatoes, asparagus.
  • Seeds: Hemp seeds, Flaxseeds and chia seeds.
  • Grains: Quinoa, buckwheat, oats, barley, rice.
  • Healthy fats: Avocados, coconut oil and olive oil.
  • Proteins: Tempeh, natto, spirulina, dairy products, seitan.

Pros and Cons Of Vegetarian Diet

Like everything has a right side and wrong side, like that vegetarian diet also has its pros and cons.


  • Decreases risk of disease.
  • Boost your longevity.
  • Enhances your food variation.
  • Enhances control on your weight.
  • Provides full nutrition.
  • Decreases the cost of food.
  • Proper treatment of animals.


  • Decreased satiety.
  • Not much convenience.
  • Not always a healthy option.
  • Exposure to some chemicals.

What is a vegan diet?

In simple terms, a vegan diet is one of the strict forms of vegetarianism. As described by the vegan society, veganism is a living to eliminate all kinds of animal exploitation and cruelty, be it for food or any other purpose.

This is the reason a vegan diet excludes all kinds of animal-derived products for consumption.  Both vegetarians and vegans avoid consuming all sorts of animal products for the same reason, but the difference lies in the extent to which they accept animal products.

Vegans believe that all animals have their right to live their life without being slaughtered for human use, whether for food or clothing or entertainment. Thus, they exclude all kinds of animal products from their diet no matter the condition in which they are housed.

What to eat in a vegan diet?

You can quickly obtain a maximum number of nutrients you require by eating variety and a perfectly balanced vegan diet. To maintain a perfect vegan diet.

  • Consume five or more portions of various fruits and vegetables daily.
  • Include meals that have potatoes, rice, bread and other kinds of starchy carbohydrates.
  • Include some dairy products like soya drinks, and yoghurts but choose to go with low fat and low sugar options.
  • Consume beans, proteins and pulses.
  • Select some unsaturated oils as well as spreads but eat in tiny amounts.
  • Drink a lot of fluids.

Pros and Cons of Vegan Diet

A vegan diet also has its pros and cons:


  • A vast number of health benefits.
  • Boost your mindful eating.
  • Includes various kinds of food.
  • Leads to loss of weight.
  • Decreased cost of food.
  • A healthy option for the environment.
  • No impacts on the animal.


  • Might cause some nutrient deficiency.
  • Needs attentiveness.
  • It is tough to dine out when you are following a vegan diet.
  • Expectations are not realistic.
  • Might face social isolation.

Which is healthier? Vegetarian diet or Vegan diet

Both  Vegetarian diet or Vegan diet in India provide the same health benefits and encourage people to consume foods rich in antioxidant and nutrient-rich whole foods. It is quite hard to say which option is healthier as both diets have their pros and cons. To know their pros and cons consult with Best dietician in Gurgaon, Dt. Ashu gupta.

Like vegans are at risk of suffering from omega-three fatty acid deficiency, mainly in EPA and DHA. Both DHA and EPA are required for healthy functioning of the brain. Vegetarians and pescatarians can quickly obtain the necessary amount of EPA and DHA from eggs and seafood.

To figure out which type of diet you should follow depends on your personal preference. When you consider sustainability and animal welfare, a vegan diet offers you all possible benefits. But considering nutrition and potential health benefits, vegetarians are at a superior level. Everything depends on how perfectly you are planning your diet plan to implement their food.

Balance your choices of food so that it matches perfectly with your health as well as fitness goals. It is challenging, but best for you. When you plan your diet well, you can stick to it for a long time no matter whether you have chosen a vegan diet or a vegetarian diet.

To Plan your Vegan Or Vegetarian diet consult with Dt. Ashu Gupta on of the Best Nutritionist in Gurgaon.