While often lumped together, veganism and vegetarianism are two different kinds of plant-based diets. People adopt plant-based diets for many reasons; often ethical or religious.
But there are some that do it for health reasons, too. Several studies show that plant-based diets are beneficial for heart health, obesity and diabetes.
Both types of diets typically avoid the consumption of animal meat. But where both differ is that veganism excludes all animal products including by-products like milk, cheese, and eggs. This is why many people think of veganism as the ‘purest’ form of all plant-based diets.
If you’re thinking of adopting a plant-based diet, vegetarianism and veganism are your only two options. But you may be wondering what’s the best option for you, and perhaps your family.
Here are the pros and cons of vegetarianism and veganism to hopefully help you decide.
Vegetarianism
Vegetarianism is a plant-based diet that excludes animal meat but not certain cruelty-free animal by-products like eggs, milk, butter, cheese, honey, etc.
There are other more specific versions of vegetarianism like ovo-vegetarianism that only includes eggs, and lacto-vegetarianism that only includes dairy. But the main bulk of the diet consists mainly of plant-based foods like vegetables and fruits.
Pros
- More choices: Vegetarianism is a lot more practical for first-timers than veganism. You don’t have to avoid all animal products. Especially important everyday ones like eggs and milk. Many restaurants also have vegetarian options even though they don’t specifically cater to vegetarians. Many Indian restaurants, for instance, have plenty of vegetarian options that are delicious and filling. You’ll also find no shortages of vegetarian recipes online.
- More nutritious: Vegetarianism allows you to get in more of the essential nutrients you’d normally get from a normal diet with meat. Even if you don’t eat chicken or beef, you’ll still be able to get protein from eggs and milk. So, in the long-run, you probably won’t run into many deficiency problems since a well-planned vegetarian diet can fulfil all your nutritional needs.
- Less restrictive: Vegetarianism is not nearly as limiting as veganism. If you want to make omelettes, scrambled eggs, cakes, ice-cream and brownies, it’s all still possible. You won’t need to find strange and expensive substitutes for things like eggs and milk.
Cons
- Not always healthy: The main misconception with vegetarian diets is it’s automatically healthy. But unless it’s a raw vegetarian diet, you’re still using heat (and cooking oil) to prepare food. Deep frying, grilling, etc can all be very unhealthy, even with plant-based foods. Not to mention high-carb ingredients like rice and flour.
- Inconvenient: Aside from always having to prepare your own food, vegetarianism means there is less option in general when you eat outside. Going out with non-vegetarian friends, for instance, can be depressing; especially if they’re eating burgers and steaks while you’re stuck with a salad. And no one brings packed food to a social event. Hence, you’ll probably have to eat in advance before going out.
- High-maintenance: Because you have to cook your own food, this means you need to do a lot of meal-prep. Not only for certain days, but for entire months. This is fine if you enjoy cooking (many people do) but it’s usually the shopping and cleaning-up that puts people off from slaving away in the kitchen all day. Not to mention all the time spent.
Veganism
Veganism is a plant-based diet consisting entirely of fruit and vegetable products. No animal products are included in this diet at all, not eggs or milk. It is the most restrictive of all the plant-based diets.
Pros
- Healthier: This depends on the kind of food you’re cooking, of course. Just like with vegetarianism, how you prepare meals can make all the difference. After all, pasta, rice and other high-carb foods are vegan. Vegetable oil is also vegan but that doesn’t make deep-fried soy patties any healthier.
- Reduced carbon footprint: Veganism definitely wins in the eco-friendly department. The processing of animal products produces millions of tonnes of methane and other greenhouse gases each year. So, cutting out animal-products, even cruelty-free ones, mean you’re doing your part in reducing your carbon footprint.
- Weight loss: Animal products like cheese and eggs are nutritious but they can also result in a lot of weight gain. So, if your primary goal for going plant-based is to lose weight, then veganism is definitely the better option. Of course, as long as you limit deep-frying and high-carb foods (this includes alcoholic drinks like beer).
Cons
- Fewer choices: Veganism is a very limiting lifestyle. You probably won’t get many chances to eat out (or order in). And just like with vegetarianism, you’ll probably spend a majority of the time in the kitchen cooking for yourself. There are very few truly vegan restaurants in Malaysia that are affordable aside from some Indian restaurants.
- Nutrition deficiencies: Veganism takes away a lot of the nutrients that you would normally get from meat like iron, calcium, vitamin D and vitamin B12. Moreover, there may be some vegetables that you may not be a fan of that you need in order to get adequate nutrition. If this is the case, you may need to invest in some over-the-counter supplements.
- Not filling: Veganism can be a little less satiating than vegetarianism. With whole proteins like eggs, you’re more likely to stay fuller for longer. But there are many vegetables that are incredibly filling like sweet potatoes, although again, this depends on preference. You’ll probably be tempted to rely on easy, high-carb foods like rice as a result.
Opt for a Plant-Based Diet
Many people adopting plant-based diets (veganism most of all) often may not actually have a choice in the matter. They could either have moral issues or medical issues that prevent them from eating any animal products at all.
But if you’re free to choose, the above information should get your started on finalising your choice.
That said, most of the pros and cons mentioned are actually applicable for both veganism and vegetarianism. There is a lot of overlap there especially if you’re just beginning in your plant-based journey and still figuring things out.
You may need to do a lot of research to find the best ingredients that can help you fulfil your nutritional needs without compromising taste or indulgence. But all in all, both veganism and vegetarianism have their advantages and disadvantages.
So, it’s up to you to find the best option that will not only fit your lifestyle but also your personal beliefs and your dietary needs. Good luck on your plant-based diet journey of choice!
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