Vegetarian, vegan, plant-based: these three terms refer to diets that exclude meat, but their differences sometimes extend far beyond what's on the plate. Understanding these nuances helps to better grasp what each choice entails on a daily basis, as well as the nutritional precautions to be aware of.
Vegetarianism: an ancient practice with many variations
Vegetarianism dates back to antiquity: several Greek philosophers, including Pythagoras, considered one of the founding figures of this practice, already advocated a diet excluding meat. Later, figures such as Leonardo da Vinci and Albert Einstein also adopted this way of eating.
A vegetarian diet excludes meat (red and white), fish, and seafood. However, several variations exist: lacto-ovo-vegetarianism, the most common, includes dairy products and eggs; lacto-vegetarianism includes dairy products but not eggs; semi-vegetarianism, meanwhile, excludes meat but allows for fish, seafood, or poultry on occasion, similar to the Mediterranean diet.
Veganism: a 100% plant-based diet
Veganism goes further than vegetarianism in terms of diet: it excludes all animal products, whether meat, fish, dairy, eggs, or honey. The diet is therefore based exclusively on plant-based foods: vegetables, fruits, grains, legumes, oilseeds, and their derivatives.
Veganism: a lifestyle beyond food
Veganism, a term formalized in 1944 by Donald Watson, co-founder of the Vegan Society, shares the same dietary basis as vegetarianism, but extends to the entire lifestyle. A vegan seeks to exclude from their daily life any product derived from animal exploitation: leather, fur, wool, cosmetics tested on animals, or even leisure activities involving animals such as zoos or circuses.
Veganism therefore represents an approach that goes beyond the dietary framework to encompass a global reflection on the place of animals in society and daily consumption.
What are the health effects?
Vegetarian, vegan, and plant-based diets are associated, in several studies, with generally favorable health indicators, particularly regarding body mass index, LDL cholesterol levels, and blood glucose. A diet rich in fruits, vegetables, legumes, and nuts, generally characteristic of these diets, is associated with a reduced risk of cardiovascular disease and type 2 diabetes, linked to a higher fiber intake and consumption of foods with a lower glycemic index.
Nutritional warning signs
The more categories of animal-based foods a diet excludes, the greater the risk of specific nutritional deficiencies. Some nutrients, notably vitamin B12, are found almost exclusively in animal products, making supplementation often necessary in a vegetarian or vegan diet.
A deficiency in vitamin B12, iron, zinc, or omega-3 fatty acids can lead to various symptoms, including fatigue, anemia, muscle weakness, dizziness, palpitations, paleness, and hair loss . For this reason, regular medical monitoring, possibly including blood tests, is recommended for people following a vegetarian or vegan diet long-term, especially for children, pregnant or breastfeeding women, and the elderly.
Protein intake also deserves special attention: it can be covered by a combination of legumes, whole grains, soy, tofu or seitan, making sure to vary the sources throughout the day to benefit from a complete amino acid profile.
How to properly balance your diet?
Whatever diet you choose, dietary diversity remains key to a good nutritional balance. Combining whole grains and legumes, varying your sources of plant-based protein, incorporating oilseeds and oils rich in omega-3 (flaxseed, rapeseed, walnut), and consuming a wide variety of fruits and vegetables helps to cover a large part of the body's needs.
For vegetarian and vegan diets in particular, vitamin B12 supplementation is generally recommended by health authorities, as this vitamin is not present in sufficient quantities in plant-based foods. Other supplements (vitamin D, iron, omega-3 fatty acids from algae) may be considered depending on individual needs, ideally after an assessment with a healthcare professional.
Precautions
Before adopting a vegetarian, vegan or plant-based diet, especially for a child, a pregnant or breastfeeding woman, or a person suffering from a chronic condition, it is recommended to consult a doctor or dietician to adapt the diet to specific needs and identify any necessary supplements.
Official nutritional recommendations are available on the Anses website.
Frequently Asked Questions
What is the main difference between vegetarian and vegan?
Vegetarianism concerns only diet, which excludes all animal products. Veganism includes this same diet but also extends to lifestyle: clothing, cosmetics, and leisure activities involving animals are also avoided.
Is it absolutely necessary to take dietary supplements if you are vegan?
Vitamin B12 supplementation is generally recommended for vegetarian and vegan diets, as this vitamin is virtually absent from plant-based sources. Other supplements may be necessary depending on individual needs, ideally determined in consultation with a healthcare professional.
Is a vegetarian diet suitable for children?
A well-balanced vegetarian diet may be suitable for children, but medical supervision is recommended to ensure that specific nutritional needs for growth are met, particularly for iron, zinc and vitamin B12 depending on the type of diet.