How many vegetarians or vegetarians do you have around? Three, five? And how many vegan people? What are The common points Between these types of food? To help you make the difference and, why not, adopt one of these two diets, here is a little reminder of their main advantages and disadvantages.
What is the vegetarian diet or vegetarianism?
THE vegetarian diet also called vegetarianism, is a food practice that excludes the consumption of meat, fish and seafood.
The benefits of a vegetarian diet
A well thought out vegetarian diet has nutritional assets : a strong presence of fruits and vegetables, rich in vitamins and fibers consumption of complete starchy foods and pulses hell fruits, less animal fats … they can thus Reduce blood pressure, improve cholesterol levels and help maintain a healthier weight, all in reducing the incidence of diabetes.
In recent expertise (source 1), the National Agency for Food, Environmental and Labor Safety (ANSES) also recalls that “the vegetarian diet is associated with a lower risk of developing a Type 2 diabetes Compared to a non -vegetarian diet “, adding, however, that” level of evidence is moderate “.
What does a vegetarian eat? Can it eat fish, milk, eggs …?
Distinctly Several types of vegetarianism more or less “strict” (or flexitarians). We speak of semi-virtualism when excluded red meat but that we still consume fish, seafood or even poultry. More specifically, we find:
- THE Pesco-Vegetarism (Vegetarians who allow themselves to eat fish);
- THE Lacto-Vegetarism (Vegetarians who do not eat meat or egg, but accept dairy products);
- L ‘Ovo-Vegetarism (Vegetarians who allow themselves to eat eggs);
- THE Pollo-Vegetarism (Vegetarians who allow themselves to eat poultry).
What is the vegan or vegetable diet?
THE vegan diet also called veganism, is a food practice that Excludes the consumption of all foods that do not come from the plant world.
What do vegans eat?
This diet thus dismisses the consumption of animal flesh (meat, fish, seafood), such as vegetarian diet, but also eggs, dairy products and honey, because it is made by bees. Their diet is mainly made up of Fruits, vegetables, cereals, nuts and legumes.
The benefits of a vegan diet
Like vegetarianism, vegetarianism has a positive influence on diabetes, cholesterol, blood pressure and help Maintain a healthier weight.
The vegan diet reduces the levels of bad cholesterol in the blood and decreases the risks of developing cardiovascular disorders, according to a study reported by the site Daily medical. Not to mention the impact on the environment and the protection of animals … also know that “eating mainly plants was associated with a Best sex life “Indicates the site.
Vegetarianism or vegetableism, “these diets often have lower rates of total fat, saturated fat and cholesterol than meat diet. In addition, they offer more fibers, magnesium of potassium folic acid, and antioxidants like vitamins C and E, “said the heart and stroke of Canada’s diseases (source 2).
On video: can we follow a vegetarian diet during pregnancy?
What is veganism? When you are vegan, what do you eat?
More than just food practice, the veganism is a lifestyle. Vegan people adopt a vegan diet but Also exclude from their daily life the use of all animal products For example in their wardrobe (no wool or leather …) or for cosmetics. The key principle of veganism is based on the refusal of animal exploitation.
The benefits of a vegan lifestyle
Beyond its health benefits (the same as those of a vegetarian and vegan diet), veganism also has a positive impact on the environment.
“The impact of climate farming is such that not consuming animal products one day a week further reduces our GHGs than buying local seven days a week, and The carbon footprint of a vegan diet is two to three times less than that of an omnivorous diet “Indicates the practical vegan site (a site of the L214 association) (source 3).
Vegetarianism, Vegetalism, Veganism: Watch out for deficiencies
It is quite possible to be healthy having a vegetarian or vegan dietprovided you follow a few rules.
As part of the animal proteins are excluded from the consumption of the vegetarian diet, “ It is important to make certain food combinations to obtain a satisfactory protein balance ”, Recalls the Diningbouger.fr site (National Nutrition Health Program) (Source 4).
Compensate for iron and protein intake
The vegan diet, excluding all animal products, can also train deficiencies. “Epidemiological studies finally show that vegetarians have nutritional status in iron, iodine, vitamins B12 and D and a phosphocalcic balance less favorable than non-Vegetarians. In addition, there is also a less favorable nutritional status for vegans in vitamin B2, “said ANSES in its expertise.
Animal products being the richest in protein and iron, vegans need compensate for this lack. Lentils, soybean shoots and beans are among the products to be consumed in large quantities.
Pregnant, also compensate for vitamin B12 intake
If you are pregnant For example, “it is important to compensate for any shortages for the child by supplements in the form of medicines or Food supplements in particular in Vitamin B12 “, Indicates the MANDEBOIR.fr site. The best is to consult a doctor who tells you the good practices to follow.
Attentionvegan food is not suitable for children under 3 years old, And if your child or your adolescent is vegan, it is essential that it is followed by your doctor.