More and more people are deciding to adopt a vegetarian or vegan diet. So, what new ways of thinking about food are causing controversy? Adopting them is much easier than you might think. So, what are vegetarian, vegan, or plant-based diets? Are you at risk of developing nutritional deficiencies if you adopt them?

What are the differences between a vegetarian and a vegan diet?

Although these two diets share common ambitions (ecology, animal welfare), there are differences between vegetarianism and veganism. Vegetarianism excludes all consumption of animal flesh (fish and meat) in favor of products of plant or animal origin such as honey, eggs, milk and their derivatives (cheeses, yogurt, etc.). Veganism, on the other hand, is more akin to a lifestyle than a simple diet. People adopting this way of consuming choose to exclude from their daily lives any product of animal origin (meat, eggs, but also fur, or leather) or derived from their exploitation (wool, silk, honey). They also reject any product whose production could damage the ecosystem and destroy animal habitats, such as palm oil.

What are the different vegetarian diets?

While vegans unanimously exclude animal products and their derivatives, the vegetarian diet has many "schools":

• lacto-ovo-vegetarians or vegetarians: they consume animal products such as milk or eggs.
• Lacto-vegetarians: they consume dairy products, but not eggs.
• Pescetarians: they do not eat meat, but do consume fish and seafood.
• Vegans: They do not consume any animal products, but do use them.

Did you know?

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

What are the benefits of vegetarian and vegan diets?

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

• These are ethical diets: the main argument behind adopting these consumption patterns 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.
• Eco-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 significant amounts 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 avoiding animal products, such as meat and eggs, can reduce cholesterol levels and the risk of cardiovascular problems.
• Nutritionally interesting: A rich and varied plant-based diet is more than enough to meet all human nutritional needs. Legumes, such as peas or lentils, are an excellent source of protein and are rich in fiber. Grains provide fiber and 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-based products. It's important to be aware of these differences before adopting a vegetarian or vegan diet so you can best adapt your diet to your needs.

Proteins.

Proteins are composed of 20 amino acids, 9 of which are considered essential. They cannot be synthesized by the body and can only be obtained through food. Unlike animal products, which contain all essential amino acids in large quantities, plant-based products do not all contain them in the same proportions. Cereals (wheat, rice, etc.) are deficient in lysine but rich in methionine, while legumes (peas, lentils, etc.) are rich in lysine but deficient in methionine.

To remember.

It's important to learn more about your foods so you can combine them optimally. This will ensure you get a complete nutritional intake. At OKR, we always combine legumes and grains to ensure optimal intake of essential amino acids: soy, rice, pea, and oat proteins.

Vitamin B12.

Vitamin B12 is an essential vitamin for cardiovascular health, found exclusively in animal products (liver, offal, beef, tuna, cheese, etc.). Vegans should therefore use B12 supplements to avoid any deficiency. At OKR, we use cyanocobalamin, methylcobalamin, or adenosylcobalamin depending on the recipe. Industrial synthesis of vitamin B12 comes from bacterial cultures or the fermentation of microorganisms.

Sport and vegetarian diet.

High-level athletes must adopt a specific diet to meet their new, often greater, needs. However, it is entirely possible to follow a vegetarian or vegan diet in these situations. You simply need to select the right foods and adjust the proportions according to your doctor's advice. Contrary to popular belief, it is possible to build muscle mass while being vegetarian or vegan. Indeed, to gain muscle, you simply need to be in a calorie surplus. This situation is entirely possible with any diet. The main factor in muscle gain lies in your daily calorie and protein intake, not just the type of food you eat.

Since protein is important for muscle gain, it's important to ensure a sufficient daily protein intake. To do this, turn to protein-rich plants such as lentils, chickpeas, or almonds.

In any case, if you wish 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 derived from animal exploitation, whether 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.