What is vegetarianism and veganism?

Vegetarianism and Veganism are movements that have been growing increasingly popular in several countries around the world. While vegetarianism can be seen as an umbrella term, under which several other food trends can be included, veganism goes far beyond food.

Despite having marked differences, both movements have one thing in common: the abandonment of meat consumption that, in the case of vegans, extends to any ingredient or input of animal origin (such as milk, eggs and mine) or the use of animals for aesthetic purposes, tests with refinements of cruelty and entertainment.

Created in the United Kingdom still in the last century, Veganism is a movement that should not be seen as a fashion diet, because it is a philosophy, a lifestyle, as we will show later in this article.

If you are new to this world, are interested in making the transition, or are a relative or friend of a vegetarian or vegan and wish to know more to help them in their journey, this is the right article for you.

Vegetarianism characteristics

To make it clearer what vegetarianism is, we present below its main characteristics. Besides explaining what vegetarians do not eat, you will also see how this great movement is subdivided into several types, which vary according to what can be included in your diet. Check it out.

What you don't eat

Vegetarians don't eat animals. Period. This is the simplest definition for you to understand what vegetarianism is about: a type of diet, which does not include any kind of animal meat.

For any kind of meat, we explain below, to make it very clear: no chicken, poultry in general, and, yes, dear readers, no fish (it sounds silly, but many people simply forget that fish are animals).

If someone tells you that they are a vegetarian, you now know that there is no point in offering them animal meat because animal meat is not part of their diet. However, there are many types of vegetarians and, depending on what they eat, they are given a different name.

It sounds complicated, but it is something similar to what happens to someone who says he is a Christian. If you follow Christianity, you know that there are Catholics, spiritualists, Protestants, and in this last group you can be Lutheran, Mormon, Jehovah's Witness, Assembly of God, etc.

In the same way that all Christians have as a common characteristic to follow the teachings of christ, all vegetarians have the fact of not eating meat as a common characteristic.

Ovo-lacto vegetarianism

Egg-lacto vegetarianism includes vegetarians who, despite not eating meat, still include in their diet egg, milk and its derivatives (butter, cheese, yogurt, whey, etc.).

This group of vegetarians is one of the most popular, since the only "restriction" in this group is not including animal meats (fish, pork, beef, poultry, crustaceans, etc.) in their diet. Ovo-lacto vegetarians may choose to include honey in their diet.

Lacto vegetarianism

Lacto vegetarianism, as the name suggests, is the part of vegetarianism that is a little more restricted than the ovo-lacto vegetarians.

If someone calls himself a lacto vegetarian, it means that he does not eat animal meat and eggs, but that milk and its derivatives (yogurt, butter, cheese, cottage cheese) are part of his diet.

This type of vegetarian doesn't condone the cruel egg industry (it's really scary what happens until a tray of eggs arrives at your table), but turns a blind eye to the dairy industry, whether it's for cultural reasons or your body's need. This group can choose to consume honey or not.

Ovovegetarianism

Ovovegetarianism is another important subdivision. Ovovegetarians, as the name suggests, include egg in the diet. Again, this group does not eat meat (nor fish, nor any kind of animal), but they decided not to eat dairy products.

The reason why Ovovegetarians do not consume milk and its derivatives is usually one of the following: 1) they have lactose intolerance, since the human being stops producing lactase, the enzyme responsible for digesting lactose, the sugar present in milk, still in childhood or 2) decided not to collude with the cruel industry of milk.

As with ovo-lacto vegetarians, ovo vegetarians can decide whether or not to consume honey.

Api vegetarianism

Api vegetarianism is the group of vegetarians who do not eat meat, eggs, milk and dairy products, but who have decided, for personal reasons, for example, to include honey in their diet.

Strict vegetarianism

Strict vegetarianism, as its name suggests, is the vegetarianism trend that suspends the consumption of animal meat (fish, poultry, oxen, rabbits, etc.), eggs, milk and dairy products and honey.

This type of diet is very similar to the group we know as vegans, with one crucial difference: unlike vegans, strict vegetarians consume animal products such as leather, beeswax, and wool and are not linked to movements that preside over the liberation of animals from testing in cosmetics, for example.

Crudivores

Crudivorism is not a type of vegetarianism per se, because it is possible to be a crudivore without being a vegetarian. However, if some vegetarian tells you that he is a crudivore, it means that he eats everything raw, because, according to the definition of crudivorism, nothing can be heated up to 40ºC.

But what exactly does a meat-eater eat? Well, it all depends on what kind of diet they have. For example: if you are an ovo-lacto vegetarian and a meat-eater, you eat everything that an ovo-lacto vegetarian eats (no meat, remember?) like cheese and egg. Only all raw (yes, even the egg).

A question to check how we're doing so far: a person eats sashimi, a crudivorous Japanese dish that includes fish. What kind of vegetarian is she? Time. So? That's right. She's not a vegetarian, congratulations! Vegetarians don't eat fish. Nor chicken. Nor animals.

Characteristics of veganism

Veganism is a special kind of vegetarianism. Unlike other denominations, veganism is not a diet but a lifestyle.

As we will show, it is not a new trend either, as it emerged in 1944 (that's right, almost 80 years ago) with The Vegan Society in the UK. Understand what they eat, where they live and important questions about their health below.

What you don't eat

Vegans do not eat ingredients of animal origin. In other words: no animal meats, no animal dairy products, no honey and no eggs.

In addition, because it is a lifestyle, vegans also do not use products tested on animals, nor any product produced from animal input, as is the case of gelatin, which is made from animal cartilage.

What you eat

The vegan diet is plant-based, so even though it may seem like vegans have many dietary restrictions, it's not true, as they are giving up only meats, dairy, and honey.

Every vegan eats: fruits, vegetables, legumes, mushrooms, algae, tubers like potatoes and yams, nuts and chestnuts, vegetable oils, cereals, seeds, herbs and the list is almost endless.

Added to all this dietary diversity, there are more and more vegetable options on the market for products such as cheese (based on nuts, for example), milk (soy, peanut, coconut, oatmeal, etc.) and vegetable meats that are very close to the taste of animal meat.

The ethics of veganism

For ethical reasons, vegans do not consume any products that contain animal inputs. This is not only restricted to food, but also extends to all areas of life, always following the premise of The Vegan Society (Vegan Society): as far as possible and practicable.

This is because vegans believe that animals are not inferior beings to be subjugated by humans. Animals are sentient beings, meaning they have the ability to consciously feel feelings and sensations.

If you've ever owned a pet, you've probably noticed that your pet has a personality and a "way" all its own. That's why vegans strive for a more ethical world where animals won't be subjected to gruesome and cruel tests or tortured for entertainment.

Health in veganism

Unlike what is believed, being vegan can be a healthier lifestyle choice. Both the World Health Organization, as well as many important bodies in the world and in Brazil (including the Ministry of Health), consider veganism as a healthy lifestyle.

However, especially if you wish to make a transition from an omnivorous diet or other form of vegetarianism, to a vegan lifestyle, it is essential that you seek medical assistance.

In the Unified Health System, SUS, it is possible to have access to a nutritionist who is part of the multidisciplinary team in the health post near your home, which is part of Primary Health Care.

There is only one nutrient you need to check with your doctor: vitamin B12, because it is of microbiotic origin (bacterin, to be precise), which is found in the soil where animals feed and, because of this origin, it has become increasingly scarce in the animal meats themselves, as they are confined and eat only feed.

Therefore, you will need to supplement it periodically through capsules or consume it through fortified foods, just like many omnivores already do without knowing it.

The environment for veganism

While the main reason vegans are vegan is the animals, it's basically impossible to be vegan and not embrace environmental causes. Especially considering that the environment is where food is taken from and is where animals live, it's only natural for vegans to care about the state of the planet.

The consumption of a plant-based diet, inclusive, is healthier for the environment, since much of the degradation of forests in Brazil, for example, are intended for livestock.

It is estimated that a plant-based diet is capable of reducing the number of greenhouse gases that cause global warming and make you sweat more at this time of year by up to 50%.

Difference between vegetarianism and veganism

Many people get confused when someone says he is vegan and ends up offering things like eggs, cheese and even fish. As we have seen, no vegetarian eats animal meat. To make the difference clearer, keep reading, because we will present everything in a very didactic way. Check it out.

What's the difference?

The main difference between vegetarianism and veganism is: vegetarianism is a diet, veganism is a philosophy of life or lifestyle. Vegans try to exclude, as far as possible of practicable, all forms of animal exploitation.

So if you're vegan, you not only leave animals off your plate, but also off your wardrobe, your beauty and self-care routine, as well as your entertainment (zoos and rodeos, for example, are not frequented by vegans.

In addition, vegans boycott companies that do animal testing because they envision a world in which animals will be set free, as vegans are anti-speciesists (all living things have rights, not just humans)

To simplify, it is possible to say that every vegan is a vegetarian, but not every vegetarian is vegan. Remember we made a comparison with Christianity? If you are Catholic, you are Christian. But if you say you are Christian, it does not mean you are Catholic: you can be evangelical, for example.

Proteins in vegetarianism and veganism

If you are a vegetarian, especially if you are vegan, you may have heard the question: but what about protein? Contrary to popular belief, it is not only meat that has protein. Eggs and cheese, in the case of vegetarians, also have it.

But what about vegans? Well, the answer is simpler than it seems: vegetables have protein. Although this sounds absurd, just look at animals like the horse and the ox, which eat only grass, but have many muscles and the gorilla. How can they develop muscles? From the plants they eat.

The best sources of plant protein include soybeans, beans, chickpeas, peas, tofu, peanuts, etc. The big difference between plant and animal foods is the proportion of macronutrients (i.e. proteins, carbohydrates and fats) in them.

Being healthy in vegetarianism and veganism

Not only is it possible, but it is very likely that vegetarians and vegans are healthy, as their diet tends to be more balanced and diverse than an omnivorous diet.

The World Health Organization (WHO) recognizes both vegetarianism and veganism as healthy and some countries in the world, such as Holland, encourage their population to consume more vegetables and leave aside the consumption of meat.

If you are in the process of transitioning to vegetarianism, seek a proper health care professional and ignore those who, for political reasons, oppose your choice. Your body, your rules.

The advantages of vegetarianism and veganism

There are many advantages to being vegetarian and vegan. If you are vegetarian in general (i.e. ovo-lacto, vegan, strict vegetarian etc.), you will remove meat from your table. For example the World Health Organization (WHO) considers foods such as ham, sausage and bacon to be group 1 carcinogenic (cancer causing) foods.

In addition, vegetarians and vegans usually eat mis fruits and responsible, consuming daily the recommended portions of fruits for a healthier life.

In the case of vegans, the benefits are even better, since their diet is cholesterol-free, since this molecule is present only in foods of animal origin.

About the prices of being vegetarian or vegan

Contrary to myth, being vegetarian or vegan can be even cheaper than being omnivorous. However, this depends on the type of lifestyle one has and the convenience one wants when consuming their food.

If you are vegetarian and vegan and wish to continue buying industrialized things, you will have to spend a little more.

However, if you want to change your style and undergo a process of dietary re-education, eliminating ultra-processed and processed foods, for example, you save a lot more money than an omnivorous person would spend.

Can anyone adhere to vegetarianism or veganism?

Yes. Because it is about changes in your lifestyle, both vegetarianism and veganism can bring a significant improvement to your health and more quality of life. In addition, research shows that vegans and vegetarians are more empathetic, since they care about other ways of life.

In a world where people are increasingly self-centered and individualistic, developing empathy is an especially world-changing skill.

Although both the World Health Organization and the Brazilian Ministry of Health and other relevant international health bodies consider veganism and vegetarianism to be healthy and safe options, it is important that you, if possible, stop by a health professional for food tips.

Furthermore, it is important that you inform yourself on the internet, in vegetarian organizations or that you look for someone who has already gone through the transition process to vegetarianism or veganism, so that your journey becomes easier. This way, the planet and the animals thank you. And consequently, humanity in general can only benefit.