More and more people are deciding to adopt a vegetarian or vegan diet. So what new ways of thinking about food are controversial, it's much less difficult to adopt than you think. So, what are vegetarian, vegan or vegan diets? Are you at risk of having nutritional deficiencies if you adopt them?

What are the differences between vegetarian diet and vegan diet?

Although these two diets have common ambitions (ecology, animal welfare), there are differences between vegetarianism and veganism. Vegetarianism excludes any consumption of animal flesh (fish and meat) in favor of products of plant or animal origin such as honey, eggs, milk and their derivatives (cheese, yogurt, etc.) Veganism, as for it is more like a way of life than a simple diet. People adopting this mode of consumption choose to exclude from their daily lives any product of animal origin (meat, eggs, but also fur, or leather) or resulting from their exploitation (wool, silk, honey). They also reject any product whose production could damage the ecosystem and destroy animal habitat, such as palm oil.

What are the different vegetarian diets?

If vegans unanimously exclude products of animal origin and their derivatives, the vegetarian diet has many “schools”:

• lacto-ovo vegetarians or vegetarians: they consume products from animals such as milk or eggs.
• lacto-vegetarians: they consume dairy products, but no eggs.
• pescetarians: they do not eat meat, but consume fish and seafood.
• vegans: they do not consume any products of animal origin, but use them.

Did you know ?

Vegans follow the same diet as vegans, but not their lifestyle. They therefore only consume foods of plant origin.

What are the advantages of vegetarian and vegan diets?

Often criticized, vegetarian or vegan diets nevertheless have several advantages:

• These are ethical diets: the main argument behind the adoption of these consumption methods is the physical and psychological well-being of the animal. They maintain that all the nutritional elements necessary for human survival are present in the plant world.
• Ecologically friendly: Intensive production of meat and fodder to feed livestock is one of the main causes of greenhouse gas emissions into the atmosphere. What's more, this practice requires the use of a significant quantity of water.

Did you know ?

Producing 1 kg of beef requires the use of 15,000 liters of water.

• Good for your health: Studies have shown that excluding animal products, such as meat and eggs, can reduce cholesterol levels as well as the risk of cardiovascular disorders.
• Interesting from a nutritional point of view: a rich and varied plant-based diet is more than sufficient to meet all human nutritional needs. Legumes, such as peas or lentils are an excellent source of protein and are rich in fiber. Cereals provide fiber and the necessary carbohydrates. Fruits and vegetables are rich in fiber and vitamins and oilseeds contain many essential fatty acids.

What are the risks of deficiencies associated with vegan and vegetarian diets?

Animal products are richer in protein and certain vitamins than plant products. It is important to be aware of these differences before adopting a vegetarian or vegan diet in order to best adapt your diet to your needs.

The proteins.

Proteins are made up of 20 amino acids, 9 of which are essential. They cannot be synthesized by the body, they can only be provided through food. Unlike products of animal origin which contain all the essential amino acids in large quantities, products of plant origin do not contain all of them in the same proportions. Grains (wheat, rice, etc.) are deficient in lysine, but high in methionine, while legumes (peas, lentils, etc.) are high in lysine, but deficient in methionine.

To remember.

It's important to learn more about your foods so you can pair them best. This will allow you to have a complete nutritional intake. At Feed., we always combine legumes and cereals to ensure an optimal intake of essential amino acids: soy, rice, pea and oat proteins.

Vitamin B12.

Vitamin B12 is an essential vitamin for cardiovascular health, exclusively present in products of animal origin (liver, offal, beef, tuna, cheese, etc.). Vegan people must therefore resort to B12 supplementation to avoid any deficiency. At Feed., we use, depending on the recipes, cyanocobalamin, methylcobalamin or adenosylcobalamin. The industrial synthesis of vitamin B12 comes from bacterial cultures or the fermentation of microorganisms.

Sport and vegetarian diet.

Top athletes must adopt a specific diet in order to meet their new, often greater needs. However, it is entirely possible to follow a vegetarian or vegan diet in these situations. Simply select the right foods and adjust the proportions based on your doctor's advice. Contrary to popular belief, it is possible to develop muscle mass while being vegetarian or vegan. In fact, to gain muscle, you just need to be in a calorie surplus. This situation is entirely possible with any diet. The main factor in gaining muscle lies in your daily calorie and protein intake and not just in the type of foods you eat.

Since protein is important in building muscle, care must be taken to ensure a consistent daily protein intake. To do this, turn to plants rich in protein such as lentils, chickpeas or almonds.

In any case, if you want to opt for this type of diet, it is advisable to consult a doctor or dietitian.

In summary.

A vegetarian person excludes the consumption of meat while a vegan person excludes all products of animal origin or resulting from animal exploitation, food or not (meat, eggs, milk, honey, leather, fur, cosmetics, etc. ) A varied and balanced vegan or vegetarian diet, supported by vitamin B12 supplementation (if you need it) will provide you with all the nutrients your body needs.