Blog > Diets, Vegetarian, Vegan, Pescatarian

Going Green: Vegan Vs Vegetarian Vs Pescetarian

CookUnity | 3/30/2023

In recent years, concepts of alternate diets like vegan, vegetarian, pescetarian, etc., have become quite popular. People are becoming more conscious of meat consumption's ill effects and adopting green, healthy eating habits.

A vegan diet is an entirely plant-based diet that excludes any animal-derived product such as meat, poultry, egg, fish, honey, and all dairy products. A vegetarian diet also excludes meat-based food but includes dairy. A pescetarian diet, on the other hand, includes fish and seafood but excludes other meats.

While all these dietary choices focus on reduced meat consumption, they differ greatly in terms of nutrition, health benefits, and environmental effects. Hence, having a deep understanding of it is essential before adopting any of these diets.

Key Takeaways

A vegan diet is a plant-based diet that excludes all animal-derived products such as dairy, honey, or even apparel and accessories made with animal substances.
Vegetarians also follow a plant-based diet but include dairy products. Some vegetarians also add eggs to their diet.
A pescetarian diet focuses on reduced meat consumption but includes fish and other seafood. Pescetarians don’t eat any other meat like chicken, mutton, beef, etc.

The purpose of this article is to explain the key differences, benefits, and challenges of following each diet. With this comprehensive guide on these versatile diets, you will be able to make an informed decision about which diet suits your lifestyle and health goals, as well as aligns with your beliefs.

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Understanding Vegetarianism: What Can You Eat?

A vegetarian diet is a plant-based diet that includes vegetables, pulses, seeds, grains, nuts, and fruits. Vegetarians may or may not include dairy and animal byproducts like eggs, honey, etc. People strictly following a vegetarian diet reject anything that comes from any part of the animal, such as bacon, sausages, hems, gelatin, fish oil, or similar food products.

People follow a vegetarian diet due to religious, ethical, environmental, or health concerns. In certain parts of the world, eating non-vegetarian food is against their cultural and religious beliefs. And they have been following a vegetarian diet for generations.

In recent times, more divisions into vegetarianism have been found. For example, there are lacto-vegetarians, who consume dairy, and ovo-vegetarians, who eat eggs, and Lacto-Ovo vegetarians, who eat both dairy and eggs.

Apart from ethical reasons, a vegetarian diet has different health benefits and is beneficial for the environment as well.

Understanding Veganism: Beyond Veggies & Grains

Veganism is still a relatively new concept and has become more popular recently. People adopt a vegan diet mainly due to their ethical beliefs and show disregard towards animal exploitation and cruelty.

Due to this, vegans do not touch anything that comes from animals, such as dairy products, meat, fish, poultry, eggs, or honey. Vegans don't consume products made from animal derivatives like gelatin or casein.

In addition to dietary aspects, ardent followers of veganism also reject clothes, makeup, accessories, and other products involving animal derivatives or animal testing.

As stated earlier, vegans adopt this lifestyle to present their support for animal rights, environmental sustainability, as well as health reasons. Veganism is also a sustainable way to reduce animal agriculture because it's responsible for water shortage, greenhouse gas emissions, and deforestation.

While a vegan diet has many positive impacts, vegans may face challenges if they don't plan their diet well. Since a plant-based diet doesn't intake any active sources of protein such as meat or dairy, they must include adequate plant protein sources like beans, tofu, nuts, seeds, lentils, etc.

Protein is crucial for building and repairing tissues and muscle growth. So they must consume enough seeds and pulses every day.

Vitamin B12 is also not present in plant-based food, which is essential for the formation of red blood cells and proper nerve function. To fulfill their needs, vegans should take a vitamin B12 supplement or consume fortified foods like plant-based milk, nutritional yeast, breakfast cereal, etc.

Zinc and iron are two necessary compounds that our bodies need. These are found in lentils, seeds, tofu, and whole grains. Including them in appropriate proportions is again necessary to provide complete nutrition to your body.

Understanding Pescetarianism: What Can You Eat and the Nutrients You Get

A pescetarian dietary choice involves eating fish and other seafood but avoids meats like chicken, beef, mutton, pork, etc.

Pescetarians follow a plant-based diet with occasional fish and other seafood intakes. However, a pescetarian isn't considered a vegetarian and does not align with the cultural or religious beliefs of vegetarians.

Pescetarianism is a more flexible and sustainable alternative to traditional meat-based diets because fish and other seafood have a lower environmental impact. Besides, fish and seafood (clams, scallops, etc.) are excellent sources of Omega-3 fatty acids and other essential nutrients.

The benefits of including fish in your diet are lower risk of chronic disease, improved brain and heart function, and prevented diseases like diabetes or cancer.

However, one needs to be careful about their fish and seafood choices because they may contain high levels of mercury and other environmental contaminants. Besides, overfishing can have a negative environmental impact and cause the extinction of certain fish species.

Understanding Flexitarian Diet: A Mix of Veganism and Non-veganism?

A flexitarian diet primarily follows a plant-based diet but allows the occasional consumption of meat and dairy products. As the name says, it's a flexible approach to reducing meat consumption while not cutting it out completely.

It's a balanced meal where people can get maximum nutrients from both vegan and non-vegan food sources. If you want to adopt a plant-based diet but do not entirely want to give up on meat or dairy consumption, you can start a flexitarian diet. It's also a good starting point to slowly transform into a vegan or vegetarian.

Choosing the Right Diet for Yourself: Keep These Factors in Mind

Becoming a vegan, vegetarian, or pescetarian depends on your personal preference, food ethics, and dietary requirements. Here are some important factors to consider before picking either of these diets:

Consider Your Personal Beliefs & Preferences

If you are a firm believer in animal rights and environmental sustainability, a vegan diet will be a better choice for you. And if you don't enjoy eating meat a lot yet want a good protein source, Omega 3, you can try becoming a pescetarian. But of course, if you're allergic or don't prefer eating fish or seafood, a vegetarian diet may suit you the best.

Research About Potential Health Benefits, Drawbacks, And Other Factors Of Each Diet

It's important to have a thorough understanding of each diet, such as food availability in your region, nutrients you get from these foods, cost, etc. Besides, the diet should suit you and provide the energy and nutrients you need based on your activity level. And most importantly, you should enjoy your food.

Think about certain drawbacks as well. For example, vegan diets do not provide enough vitamin B12, Omega-3 fatty acids, and protein. A pescetarian diet has a higher risk of mercury. Hence, you must consider your health condition and the special requirements of your diet.

Consult a Registered Dietitian

Consulting a dietitian is essential before choosing any diet. A professional dietitian or a nutritionist can guide you best about which diet would suit you the best and meet your nutrition requirements.

They might ask you for some health tests to guide you the right way. Besides, a dietitian can prepare the right diet chart for you, which will have all essential nutrients like protein, carbs, fiber, etc.

Experiment & Listen to Your Body

It's no harm to take some time for trial and error. Try different diet patterns and see which one you enjoy, which meets your nutritional requirements, and fits your lifestyle.

Vegan Vs. Vegetarian Vs. Pescetarian: FAQs

Q: Vegan Vs. Vegan Which One Is A Healthier Diet?

A: Both diet types are healthy because they are high in fiber and low in cholesterol compared to an omnivorous or non-vegan/vegetarian diet. You consume greener sources of protein, fiber, and vitamins, which are beneficial for the skin and the overall health.

Q: Is Pescetarian Healthier Than Vegetarian?

A: A pescetarian diet provides more nutritional and essential vitamins and minerals like B12, zinc, and iron and is a great source of Omega-3 fatty acids. A vegetarian diet needs proper planning to get all these nutrients.

Q: What Are the 4 Types Of Vegans?

A: The four types of vegans are ethical, religious, environmental, and health vegans.

Conclusion

Vegan, vegetarian, and pescetarian diets all focus on reduced meat consumption and encourage the intake of plant-based food. But there are differences in the type of food allowed. Vegans show a strong protest against consuming any animal-derived products. Vegetarians don't eat meat but consume dairy or poultry, and pescatarians include fish and seafood in their diet.

Before choosing any diet, understand its nutritional benefits and potential drawbacks, and consider your eating pattern and food preferences. We have mentioned all the crucial things about each diet type in this guide; read them thoroughly to make an informed decision. You're going to make a lifelong commitment to your diet, so do an in-depth research.

If you want to read more about these diet types from credible sources, check articles published by Havard Health, BMC Medicine, or the National Library Of Medicine.