The Rise of Vegan Restaurants

From modernrestaurantmanagement.com

By Aditi Basu

Veganism is no more a fad. It is here to sustain, grow and be accepted on a larger scale. According to Sentient Media, nearly 10 percent of the U.S. population is vegan and 1.5 million people in the U.K. have turned to veganism. Following veganism is no more confined to the four walls of a house or merely changing everyday diet by adding fruits and vegetables. Consumers are now looking out for restaurants that provide a fully curated vegan meal that serves everything from starters to desserts. 

The popularity of plant-based food is increasing owing to climate change and the after effects of the COVID-19 pandemic. Sentient Media states that plant-based food sales surged by 45 percent in the last two years. Consumers are changing their food consumption choices and are rapidly adopting a vegan diet due to its health benefits. This has led fine-dine restaurants to change their existing food menus and offer completely plant-based food dishes. The increasing demand for protein rich beverages made of dairy free milk is playing a key role in restaurants offering vegan beverages.

Vegan burgers, pizzas and coffees are gaining popularity as cafes and restaurants are designing their business models to not only accommodate vegan consumers but also to provide delicious vegan food items. The presence of alternatives for meat and dairy products has made it easier for restaurants to include multiple vegan food dishes. 

Not only are restaurants offering vegan food dishes but are also promoting a sustainable and greener lifestyle. Restaurants are investing in offering an eco-friendly experience to customers through vegan food dishes. Thus, in this blog, we discuss how restaurants are overhauling and redesigning their business models to attract vegan customers?

Reduction of Carbon Emission Through Vegan Food

According to the United Nations, 31 percent of human caused carbon emissions are caused by the world’s agri-foods systems. The steps involved in food production include food processing, transportation of food and food wastage. This emits carbon emissions on a large scale. Thus, most restaurants have shown a growing inclination towards integrating vegetables and fruits that are produced locally. As the food has to travel less to reach the restaurant, the emission of carbon is reduced. This, in turn, promotes a more sustainable living.   

For instance, La Table de Collete located in Paris is an eco-friendly gourmet restaurant. The restaurant offers four different varieties of meals that significantly reduce carbon emissions. The restaurant uses “Bon pour le climat” calculator to choose ingredients that emit less carbon dioxide into the atmosphere. The restaurant’s five course vegetarian menu releases 800 gms of carbon dioxide which is eight times lesser than a traditional gourmet. The restaurant uses renewable energy to plant its own trees and curates a seasonal menu only. Through the preparation of the meals, the restaurant is focusing on providing a sustainable dining experience to customers. 

Hypha, a vegan restaurant in United Kingdom offers a constantly evolving, micro seasonal tasting menu. The menu provided by the restaurant changes according to the seasons to match the changes taking place in the environment. The company has taken a revolutionary step in offering vegan food as it has a fermentation lab. This lab helps the restaurant to maximize the use of every stem and stalk to offer a completely plant-based menu. The food is prepared with ingredients grown locally in Chester and its surroundings. Thus, the company is also practicing sustainability by using only local produce that eliminates the emission of carbon dioxide on a large scale. 

How are Restaurants Tapping into the Potential of Vegan Drinks?

The demand for vegan protein powder has observed an exponential rise from athletes and common consumers alike.  In addition, the lactose intolerant population is investing in dairy-free beverages. According to Future Market Insights, the plant-based beverage market is expected to register a CAGR of 6.7 percent by garnering a market value of US$ 506,534.7 Mn by the end of 2032.  Organic juices, protein-rich beverages and plant-based coffees are widely consumed by people across the globe. This has led to restaurants offering a variety of vegan drinks to customers.  

For instance, Jajaja Plantas Mexicana, a vegan restaurant in New York, offers a vegan menu that is rooted in the local heritage of Mexico. The restaurant provides a mixture of traditional food integrated with modern food palates that offer a complete vegan dining experience. The menu is curated for customers who prefer having plant-based vegan drinks. The restaurant offers Mexican beers, Mexican lagers and pilsners from local microbreweries. The restaurant is focusing on designing plant-based drinks by incorporating street food styles into its existing menu.    

The Rise of Vegan Restaurants 

Veganism is becoming more mainstream in today’s world. People are choosing a vegan diet and vegan lifestyle for multiple reasons. The growing focus on reducing greenhouse emissions, eliminating meat for following a cruelty-free lifestyle along with climate change has directly affected people’s food choices. This has led to the number of vegan restaurants growing in the world. 

Restaurants not having vegan menus are observing a decline in sales. The increasing demand for vegan fast food such as burgers and pizzas has led to restaurants and cafés dedicating a complete section to vegan consumers. Certain restaurants are completely providing vegan food dishes by offering a variety of food items and beverages made from local produce.  

The pandemic has played a major role in altering the food consumption choices of people across the globe. This has led to most people shunning dairy and meat products that harm the environment and human health. The ill effects of eating too much meat along with being lactose intolerant has pushed restaurants to pay special attention to the demand of consumers.

Moving ahead, restaurants are planning to analyse consumer behaviour and demands regarding vegan food. Thus, a plethora of options for vegan food and beverages are expected to become common. Furthermore, the increasing demand for food dishes made from naturally sourced ingredients, organic vegan superfoods and vegan protein shakes will become popular. The development of the vegan will only offer multiple opportunities for restaurants to offer delicious and healthy food to customers. 

https://modernrestaurantmanagement.com/the-rise-of-vegan-restaurants/ 

New Whole-cut Vegan Smoked Salmon Is Made From One Ingredient: Spirulina

From vegnews.com

Food-tech start-up SimpliiGood is extending the benefits of spirulina by using it as the sole ingredient for its new whole-cut vegan salmon

Israeli food-technology start-up SimpliiGood is developing the first commercial vegan smoked salmon made entirely from a single ingredient: whole spirulina. The plant-based salmon-like cut is being developed to take on the appearance, colour, texture, and flavour of smoked salmon—but without the sea animal exploitation or ocean pollutants like mercury and industrial waste that living fish are commonly exposed to. 

SimpliiGood—owned by Algecore Technologies Ltd.—specializes in cultivating and harvesting spirulina, a blue-green algae, for a wide range of food products. The new plant-based salmon will join the company’s existing line-up of vegan meats, including hamburgers and chicken nuggets, as well as popsicles, ice cream, crackers, and beverages that are enhanced with spirulina as the base ingredient. Uniquely, the vegan smoked salmon will be composed of 100 percent pure spirulina, offering 40 percent complete protein. 

“Our spirulina can act as a complete replacement for animal-based protein or be easily integrated into existing food products as an added-value ingredient, as it has a neutral flavour and maintains its full nutritional value,” Lior Shalev, CEO and co-founder of Algaecore, said in a statement. “This project marks an exciting milestone in our company’s product line expansion as we enter the fish substitute market.” 

To advance this initiative, SimpliiGood has partnered with the Israeli Innovation Authority, a government ministry aiming to foster R&D within the country; and FoodNxt, an innovation lab of conglomerate IFF-DuPont. SimpliiGood provides the raw material and texture and colour qualities, while IFF-DuPont adds the flavour and aroma attributes. 

SimpliiGood

The new vegan salmon is based on two intellectual property-protected technological breakthroughs developed by the algae innovators. The first applies to its texturization platform for forming salmon-like chunks solely from spirulina to have the same mouthfeel as the animal form. And the vegan salmon’s orange, salmon-like hue has been expressed through identifying and isolating the native beta carotene pigment naturally present in spirulina. 

The vegan smoked salmon is expected to hit the market by the end of 2023 with plans to expand to additional plant-based fish products in the future.

Spirulina: a sustainable protein option

Spirulina is heralded as one of the most nutrient-dense plant-based forms of protein on the planet because it is a naturally rich source of whole protein and includes antioxidants, chlorophyll, vitamins such as B12, and minerals such as iron. The spirulina market is relatively young and is dominated by dried and powdered forms of the ingredient. 

SimpliiGood cultivates and markets a specific strain of 100-percent raw fresh spirulina and it grows its spirulina in the desert under controlled, ideal conditions. The start-up cultivates its spirulina in ponds housed in greenhouses in the naturally sunny southern desert region of Israel, and 98 percent of the water used in the process is recycled. Overall, SimpliiGood produces 50 tons of spirulina per year, with a harvest every 24 hours, making it a highly commercially viable plant-based protein source. 

“Spirulina requires salt, minerals, heat, CO2, and water to thrive. The process of growing spirulina actually captures carbon and uses it to grow,” Shalev said. “The strain that the animal food industry places on the environment and food security has elevated the need to develop sustainable protein substitutes. We are excited to collaborate with these leading global food industry players to bring a tasty and highly nutritious product to consumers worldwide, without harming animals or the planet.” 

Plantish

Innovating vegan salmon to save the oceans

A number of companies around the globe have taken on the challenge of replicating salmon using plant-based ingredients or 3D-printing technology as a solution to the environmental damage caused by the global fishing industry. Also based in Israel, start-up Plantish unveiled a prototype of whole-cut vegan salmon filets earlier this year, which offer the same flaky texture, buttery mouthfeel, and fibrous structure as salmon to replicate the eating experience of its animal-based counterpart.

Another company working to challenge the $50 billion salmon industry is Good Catch Foods. Earlier this year, the company launched its first plant-based salmon product, a burger made from its six-plant protein blend (peas, soy, chickpeas, faba beans, lentils, and navy beans). The brand—which also offers vegan tuna and other seafood appetizers and entrées—developed the new fish-free salmon burger to give consumers an alternative to the most-consumed fish in America. 

Hong Kong-based OmniFoods, best known for its plant-based pork products, recently released OmniSeafood. The brand is initially tackling alternatives to canned tuna, breaded fish, and filets and its first vegan crab cakes launched on the menu of Starbucks Hong Kong last year. This month, its plant-based fish also made it onto the menu at McDonald’s in Hong Kong. 

Another solution to protecting the oceans is making alternatives using 3D printing technology. Vienna-based vegan food tech company Revo Foods unveiled its first 3D-printed plant-based seafood product last year. Called “Salmon With Attitude,” the product looks just like real smoked salmon but was developed using new technology based on 3D food printing to recreate the texture and appearance of seafood. The vegan salmon is made with ingredients such as pea protein, algae extracts, and dietary fibres to create a base that is high in protein, omega 3, and B12. 

https://vegnews.com/2022/4/vegan-smoked-salmon-spirulina-simpliigood

 

Vegan, Vegetarian, and Plant-Based Are All Different. Here's How.

From menshealth.com

All the terminology, decoded 

If you’re feeling a bit confused by all the names for diets for people who don't eat meat and other animal products, you’re not alone.

“It is easy to mix up the labels for different types of plant-based eating,” says Sarah Skovran,R.D.N., a vegan dietitian. “One reason is that people aren't always consistent in the words they use to describe eating, and another reason is that there are words that sound similar but have important distinctions, like the difference between vegan and vegetarian.”

And then there are the many subsets of eating approaches within these categories—like dietary nesting dolls: ovolactovegetarians, flexitarian, pescatarian, raw vegan.

“For as long as there have been people following vegan and vegetarian diets, there have been many other people confused about these diets,” says Ashley Petrie, R.D.N, L.D.N. “Many people believe that the terms vegan and vegetarian are interchangeable while others have some knowledge of vegetarianism, but have no clue what a vegan is.”

Even though there’s overlap between vegan and vegetarian diets, there are some major differences. “In terms of food, a vegan will not eat eggs or dairy or other animal ingredients. A vegetarian usually excludes only meat,” says Skovran. If a vegetarian were to eat a cheese pizza, for example, Skovran says a vegan eater could modify this by skipping the cheese or using a cheese-alternative. “If a vegetarian were to have scrambled eggs, a vegan could instead have scrambled tofu,” she adds.

If you’re reading this, perhaps you’re thinking about embracing a vegan diet. Or wait, is that plant-based? Or, hmmmm, is it vegetarian eating that you want to try after all? Well we’ve got you covered. Ahead, an in-depth breakdown of what being vegetarian, plant-based, and more really means.

                                                                                            ALEXANDER SPATARI

What is a vegan?

A vegan is someone who does not consume any animal products including meat, poultry, fish, eggs, dairy, and honey, says Petrie.

That said, some vegans make an exception and consume honey; others even eat oysters since their farming is good for the environment. Like any diet, personal decisions are a big factor.

“Depending on the person, some avoid foods that are made using parts of an animal for manufacturing. For example, granulated sugar is made using cattle bone char,” she says.

One more thing to note about this lifestyle: “Additionally, most people who consider themselves vegan do not use animal products in other parts of their lives: skincare, haircare, clothing, furniture,” says Skovran.

What is a vegetarian?

Pass the vegetable omelette and cheese pizza, please.

“A vegetarian is a person who does not consume meat, but many will eat eggs and dairy. Some vegetarians will also avoid other ingredients that require killing an animal, like gelatin and collagen,” says Skovran.

As Petrie notes, vegetarians are also generally less concerned with the manufacturing process of foods than vegans.

Differences between vegan and vegetarian

As mentioned above, the biggest difference between a vegan diet and a vegetarian diet is abstaining from all animal foods (vegan) versus many animal foods (vegetarian).

“A person following a vegan diet tends to avoid consuming all animal products. A vegetarian may be less concerned with consuming animal products that simply come from an animal (i.e., eggs, honey), but do not result in the animal’s death,” says Petrie, noting that many vegetarian meals can easily be made vegan by swapping out a few ingredients.

For example, Petrie says, a veggie burger with cheese on top could be substituted with dairy-free cheese or even avocado. “Pasta salad is another great example—you can either swap out the mayonnaise for a vegan mayonnaise or use an oil and vinegar-based dressing instead.”

What is plant-based?

Ah, the ever-popular buzzword.

As Skovran says, plant-based is a tricky term, as people use it differently. “Some people eat a completely vegan diet, but do not follow a vegan lifestyle (in personal care products, or clothing, for example), and consider themselves plant-based. Some people call themselves plant-based if they eat a mostly vegan or vegetarian diet, but make some exceptions,” she says.

In fact, when we polled dieticians, chefs, and plant-based experts a few years ago, no one could really agree on what "plant-based" actually means.

“Some people consider themselves plant-based if they eat vegetarian or vegan at home, but not in restaurants or when guests at other people's homes. Some people eat no meat or dairy or eggs, but will consume items with other animal-derived ingredients such as gelatin or collagen, and call themselves plant-based.”

She also elaborates that there are also people who are vegan for health reasons, rather than ethical reasons, and refer to themselves as plant-based. “And then there are people who are vegan, but don't like the word, so they use plant-based,” says Skovran.

Skovran’s favorite definition of plant-based was a client who told her she wished she could be vegan, but couldn't give up bacon. “I said, ‘So why not be vegan except for bacon?’ and so she is!”

This variety in use of this word makes it difficult to offer specific meal examples. Still, think vegetable-forward, minimally processed fare and you’re probably on the right track. “I personally would consider an entirely vegan meal to be plant-based. However, others would consider a meal that is plant-forward, like a stir-fry of vegetables over rice with just a small amount of meat, to be plant-based,” says Skovran. Petrie provides the examples of vegetable lentil soup or chickpea tikka masala as great examples of plant-based meal ideas.

The different types of vegetarians (flexitarian, lacto, ovo)

As you can gather, there are many ways to veg up your eating plan. Petrie defines the following categories:

• Flexitarian: A flexitarian is someone who usually follows a vegetarian diet, but they do allow themselves to eat meat or fish occasionally.
• Lacto: A lacto vegetarian avoids eggs in addition to meat and seafood, but will still consume dairy products.
• Ovo: An ovo vegetarian avoids dairy products in addition to meat and seafood, but they will still consume eggs.
• Lacto-ovo: A lacto-ovo vegetarian will consume both dairy and eggs, but will not consume meat or seafood. (As Skovran points out, this is the most common meaning when someone uses the word “vegetarian.”)
• Pescatarian: A vegetarian who will consume fish.
• https://www.menshealth.com/nutrition/a39838383/vegan-vs-vegetarian/
  

Ixta Belfrage’s vegan recipe for aubergines with lime yoghurt and tomato chilli oil

From theguardian.com

An Ottolenghi-esque kaleidoscope of punchy flavours: layers of baked aubergine in a tangy, garlicky co-yo base and doused in a knockout chilli oil 

Although the dominant flavours of the chilli oil (habanero and chipotle) take this dish in a Mexican direction, the composition is inspired by Yotam Ottolenghi’s unbeatable formula of flavoured yoghurt base + roasted aubergines + vibrant toppings. It’s fitting that this recipe, my last in a series of 12, follows that formula, because I wouldn’t be writing this were it not for the fact that, by some inexplicable stroke of luck, I landed in the Ottolenghi test kitchen six years ago and was able to learn from Yotam. He has made a lifelong impression on the way I cook, and this recipe is a case in point.

Aubergines with lime yoghurt and tomato, cinnamon and chilli oil

Prep 15 min
Cook 35 min
Serves 4

3 aubergines, cut into 2½ cm-thick rounds (800g)
3 tbsp light and mild olive oil (or sunflower oil)
1 tsp fine salt
1 jalapeño, cut into thin rounds (optional)
1 tbsp chives, roughly chopped

For the lime yoghurt
350g unsweetened coconut yoghurt - I use the one by The Coconut Collaborative
1 garlic clove, peeled and finely grated or crushed
1 lime – zested, to get 1 tsp, then cut into wedges to serve
⅓ tsp fine salt

For the chilli oil
1½ tbsp sesame seeds
2 cinnamon sticks, roughly broken
1 dried habanero chilli (optional)
1 whole star anise
½ small onion, peeled and very finely chopped (40g)
½ tsp fine salt
6 tbsp light and mild olive oil, or sunflower oil
2 garlic cloves, peeled and very finely chopped
1½ tsp maple syrup
1 tsp sweet paprika (not smoked)
¾ tsp chipotle flakes
¾ tsp pul biber (or aleppo flakes or gochugaru flakes)
½ tsp tomato paste/puree
2 very ripe tomatoes (300g)

Ixta Belfrage's aubergines with lime yoghurt and tomato, cinnamon and chilli oil. Photograph: Louise Hagger/The Guardian. Food styling: Emily Kydd. Prop styling: Jennifer Kay. Food assistant: Valeria Russo

Heat the oven to 250C (230C fan)/475F/gas 9+. Put the aubergines in a large bowl with the oil and fine salt, and mix well. Spread out on a large, flat, parchment-lined baking tray and roast for 20 minutes. Turn the tray, flip over each aubergine round and continue to roast for another 10 minutes, or until both sides of each round are a deep golden brown.

Meanwhile, mix all the ingredients for the yoghurt in a medium bowl and set aside.

To make the chilli oil, spread out the sesame seeds, cinnamon sticks, habanero and star anise in a small frying pan and put on a medium heat. Toast for four minutes, shaking the pan every now and then, until the seeds are golden brown. Tip the seeds on to a plate (leave the cinnamon, habanero and star anise in the pan) and set aside.

Add the onion, salt and two tablespoons of the oil to the pan and return to a medium-high heat. Fry, stirring, for three to three and a half minutes, or until the onion turns golden brown (careful you don’t burn it). Remove from the heat and add the remaining four tablespoons of oil, the garlic, maple syrup, paprika, chipotle, pul biber and tomato paste, and stir well.

Grate the tomatoes on the large holes of a box grater. Add the pulp to a sieve and leave to drain for a minute. Add the drained pulp to the pan with the chilli oil, mix, then return the pan to a medium heat for two minutes, stirring often, until the oil becomes bright red. Discard the habanero, cinnamon sticks and star anise.

Tip the sesame seeds into a mortar with a good pinch of flaked salt and roughly crush to break the seeds and release the flavour, but not so they become powdery. Tip the seeds into the chilli oil and mix.

Spread the yoghurt on a platter and top with the aubergines, leaving space between the rounds so you can see the yoghurt beneath. Spoon over most of the chilli oil and squeeze over some lime juice. Finish with the jalapeno and chives and serve with lime wedges on the side.

https://www.theguardian.com/food/2022/apr/23/vegan-recipe-aubergines-with-lime-yoghurt-and-tomato-chilli-oil-ixta-belfrage

Vegetarian vs. Vegan vs. Pescatarian: What’s the Difference?

From healthline.com

Vegan, vegetarian, and pescatarian diets are three diet patterns focused on reducing your intake of meat.

People choose to adopt these diets for a multitude of reasons. For example, all three eating patterns have been associated with a variety of health and environmental benefits.

This may have you wondering how these diets compare and if one is healthier than the others.

This article takes a closer look at vegetarian, vegan, and pescatarian diets, reviewing their key similarities and differences.

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Nadine Greeff/Stocksy United

Basics on each diet

Though vegetarian, vegan, and pescatarian diets all involve eating less meat, there are several differences that set them apart.

Pescatarian diets eliminate all meat and poultry, including beef, pork, chicken, and turkey. They still include seafood and other animal products like dairy and eggs.Trusted Source

Meanwhile, vegetarian diets typically eliminate all meat, fish, and poultry. They may include dairy products and eggs, though some people choose to limit or avoid these products.Trusted Source

Vegan diets are more restrictive. They don’t include any meat, poultry, fish, or foods derived from animals, like dairy or eggs. Some people on a vegan diet also avoid products made from other creatures, including insects, and won’t use honey, silk, or woolTrusted Source.

SUMMARY

Vegetarian, vegan, and pescatarian diets all involve eating less meat and poultry. Pescatarian diets include seafood, while vegan diets exclude all animal-derived products, including dairy and eggs. 

Similarities

While there are several differences between pescatarian, vegetarian, and vegan diets, all three exclude red meat and poultry.

Red meat like beef, lamb, and pork is rich in many nutrients, including protein, vitamin B12, iron, and zinc.Trusted Source

However, consuming both processed and unprocessed red meat has been linked to a higher risk of heart disease, stroke, and certain types of cancer. Trusted Sour
Trusted Source

All three diet plans emphasize nutrient-dense plant foods, such as fruits, vegetables, whole grains, and legumes.

For this reason, plant-based diets have been linked to a long list of health benefits. For example, they may support weight management and protect against chronic disease.Trusted Source

Plus, all three diet plans can reduce your environmental footprint and are typically considered more sustainable than diets that include meat.

For instance, one study found that greenhouse gas emissions from vegan and vegetarian diets are 50% and 35% lower, respectively, than diets that include meat.Trusted Source

Another study estimated that a nutritionally adequate pescatarian diet could reduce greenhouse gas emissions by 59%, while vegetarian and vegan diets could cut emissions by 62% and 73%, respectively.Trusted Source

SUMMARY

Vegan, vegetarian, and pescatarian diets exclude red meat, which supplies important nutrients but is also linked to a higher risk of chronic disease. All three diets emphasize nutrient-dense plant foods and may reduce greenhouse gas emissions.

Differences

Compared with vegan and vegetarian diets, pescatarian diets are much more flexible and easy to follow. That’s because they only exclude red meat and poultry but permit other animal products like fish, eggs, and dairy.

This can make it much easier to meet your nutritional needs. For example, seafood is rich in many nutrients that plant foods often lack, including omega-3 fatty acids, iodine, and vitamin D.Trusted Source

Vegetarian and pescatarian diets also often include dairy products and eggs, which are high in a variety of vitamins and minerals like calcium, iron, zinc, and phosphorus, among others.Trusted Source
Trusted Source

On the other hand, vegan diets are more restrictive and eliminate all animal products. This can increase the risk of nutritional deficiencies for those following the eating pattern.Trusted Source

Both vegan and vegetarian diets require careful planning to ensure that you meet your nutritional needs. Plus, certain supplements, like vitamin B12 and iron, are sometimes recommended.

SUMMARY

Pescatarian diets are flexible and provide several important nutrients, whereas vegan diets are more restrictive and can make it challenging to meet your nutritional needs.

Effects on weight loss

Multiple studies show that pescatarian, vegetarian, and vegan diets can be effective for weight loss.

In fact, a study in nearly 11,000 people found that individuals who adhered to diet patterns that excluded meat or reduced meat intake — including vegetarian and pescatarian diets — had a lower body mass index (BMI) compared with those who consumed meat.Trusted Source

Interestingly, some research suggests that vegan diets may promote weight loss more than other diet patterns.

For instance, a review of 12 studies found that following a vegan diet for 18 weeks led to an average weight loss of 5.5 pounds (2.5 kg), compared with a smaller weight loss of 3.3 pounds (1.5 kg) on a vegetarian dietTrusted Source.

Notably, a small 16-week study comparing the effects of a vegan diet and a meat-containing control diet found that both a decreased intake of animal protein and increased intake of plant protein were associated with significantly reduced fat mass.Trusted Source

This indicates that simply decreasing your intake of meat and eating more plant-based protein may also benefit weight management.

Still, keep in mind that it’s still possible to eat more calories than your body needs while following a vegan, vegetarian, or pescatarian diet, which can negate any potential weight loss benefit.

Furthermore, vegan and vegetarian diets can increase the risk of nutritional deficiencies and may be associated with a greater risk of orthorexia, an eating disorder characterised by an obsession with healthy eating.Trusted Source

Additional research is also needed to determine the long-term effects of vegan, vegetarian, and pescatarian diets on weight loss.

SUMMARY

Studies show that vegan diets may be more effective for weight loss compared with vegetarian or pescatarian diets. However, some research also suggests that simply reducing your intake of meat could help you reach or maintain a moderate weight.

Heads up

Trying to “do it right” when it comes to nutrition may feel tempting, but it can backfire. If you are preoccupied with food or your weight or feel guilt surrounding your food choices, consider reaching out for support. These behaviours may indicate a disordered relationship with food or an eating disorder.

Disordered eating and eating disorders can affect anyone, regardless of gender identity, race, age, socioeconomic status, or other identities.

They can be caused by any combination of biological, social, cultural, and environmental factors — not just by exposure to diet culture.

Feel empowered to talk with a qualified healthcare professional, such as a registered dietitian, if you’re struggling.

You can also chat, call, or text anonymously with trained volunteers at the National Eating Disorders Association helpline for free or explore the organization’s free and low cost resources.

Other health effects

Vegan, vegetarian, and pescatarian diets all eliminate red meat from the diet. That includes foods like beef, bacon, pork, chicken, and ham.

This could benefit your heart health, as some research has found that eating higher amounts of red meat could be associated with an increased risk of heart disease.Trusted Sou
Trusted Source

Studies also show that both processed and unprocessed red meat could be linked to a higher risk of certain types of cancer, including colorectal, lung, and kidney cancer.Trusted Source

What’s more, other research suggests that reducing your intake of red and processed meats could be tied to a lower risk of type 2 diabetes and improved blood sugar control.Trusted Sou
Trusted Source

However, it’s also worth considering that unlike vegan and vegetarian diets, pescatarian diets include fish. Fish is a great source of several important nutrients, including omega-3 fatty acids like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).Trusted Source

DHA and EPA have been associated with several health benefits thanks to their anti-inflammatory properties. For example, they may improve brain function and heart health.Trusted Source

Those eating a vegan and vegetarian diet can obtain omega-3 fatty acids in the form of alpha-linolenic acid (ALA) from certain plant-based foods. However, ALA is not as active in your body and can only be converted to DHA or EPA in small amounts.Trusted Source

SUMMARY

Reducing your intake of meat could help protect against heart disease, diabetes, and certain types of cancer. Pescatarian diets are also rich in omega-3 fatty acids, which reduce inflammation and could support heart and brain health.

Which one should I choose?

Which diet you should follow depends on several factors, including your health goals, needs, and preferences.

For example, though vegan diets show promise for weight loss and reducing environmental impact in short-term studies, they can also be restrictive, difficult to follow, and nutritionally inadequate without careful planning.

Meanwhile, vegetarian diets offer many of the same environmental, ethical, and health-related benefits, but with more flexibility.

Pescatarian diets make it much easier to increase your intake of valuable nutrients found in seafood, like vitamin B12 and omega-3 fatty acids, while still reducing your intake of red meat and poultry.

Alternatively, you can opt to follow a flexitarian diet. This is a more flexible eating pattern focused on reducing your meat intake and enjoying more plant-based foods without completely eliminating any ingredients.

SUMMARY

Consider your health goals, needs, and preferences to determine which diet is right for you. Vegan diets may be too restrictive for some people, but vegetarian and pescatarian diets offer many of the same benefits.

The bottom line

Vegan, vegetarian, and pescatarian diets all involve eating less meat. They offer similar health and environmental benefits.

Some research shows that vegan diets may be more effective for weight loss and are the most environmentally friendly option. However, they can also be restrictive and require careful planning to avoid nutritional deficiencies.

On the other hand, vegetarian and pescatarian diets are more flexible and include several nutrient-dense foods that are omitted from vegan diets, such as dairy and eggs. Pescatarian diets even include fish.

Be sure to consider your health goals, needs, and preferences to determine which diet is right for you. You can also consider trying a flexitarian diet for an easy way to reduce your intake of meat without cutting it out completely.

https://www.healthline.com/nutrition/vegetarian-vs-vegan-vs-pescatarian