Vegan vs vegetarian diet: differences, benefits and a guide to getting started

Vegan and vegetarian diets have gained popularity in recent years, not only for their health benefits, but also for their ethical and environmental implications. At Body&Mind, we understand the importance of conscious eating and offer personalised nutritional advice for those wishing to adopt these lifestyles in Valencia.

What is the difference between a vegan and vegetarian diet?

Both diets exclude the consumption of meat and fish, but differ in other respects:

• Vegetarian diet: Meat and fish are eliminated, but animal products such as eggs and dairy products can be included. There are variants such as:
  • Ovo-lacto-vegetarian: Includes eggs and dairy products.
  • Lacto-vegetarian: Includes dairy, but not eggs.
  • Ovo-vegetarian: Incluye huevos, pero no lácteos.
• Vegan diet: Excludes all animal products, including eggs, dairy, honey and any other animal derivatives. In addition, veganism often extends beyond food, also avoiding the use of products such as leather, wool or cosmetics tested on animals.

Benefits of plant-based diets

Adopting a well-planned vegan or vegetarian diet can offer multiple benefits:

• Cardiovascular health: These diets are often high in fibre and low in saturated fat, which can help lower cholesterol and blood pressure.
• Weight control: Plant-based diets tend to have a lower body mass index and less weight gain over time.
• Prevention of chronic diseases: A diet rich in fruit, vegetables and pulses can reduce the risk of developing diseases such as type 2 diabetes and certain types of cancer.
• Positive environmental impact: Reducing the consumption of animal products contributes to reducing the ecological footprint, as livestock farming is one of the main sources of greenhouse gas emissions.

Important nutritional considerations about vegan and vegetarian diets

Although vegan and vegetarian diets can be healthy, proper planning is essential to avoid nutritional deficiencies:

• Vitamin B12: It is not found naturally in plant foods, so it is necessary to consume fortified foods or supplements.
• Iron and zinc: Although present in plant foods, their absorption may be lower than from animal sources. Combining these foods with vitamin C may improve their absorption.
• Omega-3 fatty acidsImportant for brain and cardiovascular health, they can be obtained from plant sources such as flaxseeds, chia seeds and walnuts.
• Vitamin D and calcium: Especially relevant in vegan diets, they may require additional attention to ensure adequate intake.

How can Body&Mind help you?

At Body&Mind, we offer a personalised nutrition service in Valencia to help you adopt and maintain a balanced vegan or vegetarian diet. Our professionals will guide you through menu planning, food selection and supplementation to ensure that your diet meets all your nutritional needs.

For more information, please visit our site Nutritionist in Valencia or learn more about us at Body&Mind.

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