The debate over whether veganism is more sustainable than vegetarianism has escalated, since the world is actually shattering all possible bounds towards a plant-based diet. Vegans and vegetarians both show considerable diminishment in environmental effects compared to the pure omnivore diets, but which diet is the lead in sustainability ? If you are also one of those who think a lot about sustainable diet, then this article for you.




Understanding vegan and vegetarian diets

A vegetarian diet excludes meat, fish, and poultry but includes plant-based foods, dairy products, and eggs. Vegetarians consume a variety of fruits, vegetables, grains, nuts, seeds, legumes, and dairy products like milk, cheese, and yogurt. This diet offers flexibility, allowing individuals to enjoy diverse meals while avoiding animal slaughter. Common forms include lacto-vegetarian (includes dairy but not eggs), ovo-vegetarian (includes eggs but not dairy), and lacto-ovo vegetarian (includes both dairy and eggs).



A vegan diet eliminates any product made from animals, therefore, being composed only of plant-based food products. Fruits, vegetables, grains, legumes, nuts, and seeds make up a vegan's food menu. Tofu, tempeh, plant-based milk, meat substitutes from soy, and even jackfruit, have become more commonly used for those who embrace veganism, while avoiding the dairy, eggs, honey, and even the like of gelatin. Besides contributing to the better welfare of animals, veganism is an increasingly popular lifestyle because it leaves a lesser environmental footprint. Planning ahead helps to ensure the proper intake of nutrients such as vitamin B12, iron, and omega-3 fatty acids. Veganism excludes all ingredients derived from animals, which instead uses plant-based food sources.




Sustainability factor

Sustainability in diet refers to environmental impact, resource usage, and ethical treatment of animals. Compared to omnivorous diets, both vegan and vegetarian diets score high on sustainability, but the differences are noteworthy.




Environmental footprint

In fact, a study published in the journal Science, 2018, analyzed data from 119 countries and concluded that vegan diets could reduce greenhouse gas emissions by as much as 70%, while vegetarian diets achieve a 63% reduction. Livestock farming, which is the root of deforestation, methane production, and usage of water, is almost entirely bypassed in vegan diets.



"While both vegan and vegetarian diets are environmentally friendly, veganism does slightly better by excluding dairy and eggs that carry an equally massive ecological burden," opines Dr. Sneha Malik, nutritionist, Pune and a renowned sustainable diets expert.




Water usage

Again, using information from the report of the Water Footprint Network, it asserts that 1 kilogram of beef consumes 15,400 liters. Cheese and eggs require 5,000 and 3,300 liters. Methods like lentils, beans, and tofu-based products, which constitute staples for the vegans are much water-friendly methods.




Health impact and availability

Both diets are said to provide various health benefits: lower risks of heart disease, obesity, and diabetes. However, vegan diets are more demanding, requiring careful attention to vitamin B12, iron, and omega-3 fatty acids, all of which are found in much higher concentrations in animal products. Vegetarians tend to have an easier time meeting their nutritional needs due to access to dairy and eggs.



"For people switching to plant-based diets, vegetarianism is often a more practical and sustainable option because it is easier to achieve nutritional balance," says Dr. Radhika Iyer, a clinical dietitian practicing in Chennai.




Affordability and accessibility

In Indian culture, the vegetarian diet is more acceptable. In India, paneer, curd, and ghee are staple products in daily meals. Vegan diets, though becoming popular, usually depend upon niche items like almond milk and vegan cheese, which cost more.




Ethical considerations

Other concerns include animal welfare and cruelty that make people consider adopting plant-based diets. As much as these diets reduce harm towards animals, veganism is considered stricter since it eliminates dairy and egg consumption because these industries have been criticized more for unethical practices.




Consumer trends and data

According to a report of Euromonitor International, the market for vegan and vegetarian is claimed to have increased by 9% in 2022, and is led by India due to its cultural and religious beliefs. The country has one of the largest vegetarian populations in the world, with an estimated 31% of the population following a vegetarian diet according to a survey conducted by Registrar General of India. It may be a tiny movement, but apparently, veganism is catching on, and largely in the urban youth.



A YouGov survey in 2021 showed that 8% of Indian urban millennials said they followed a vegan diet. The increasing popularity of vegan food brands, restaurants, and plant-based alternatives speak for this rising trend.



Another survey by Statista in 2021 showed, 39% of Indians follow a vegetarian diet and 9% are on a vegan diet. These statistics are rising as awareness about sustainability and animal welfare grows.



According to Dr. Meera Rathi, Delhi-based nutritionist and advocate for sustainable eating: "The increase in awareness towards veganism is an encouraging sign in India. Traditional vegetarianism will always remain on the top because it is deeply embedded in the psyche of the country."




Comparison of nutritional sustainability

Protein Sources: Both diets depend on plant proteins, but vegetarians have the advantage of eggs and dairy. Vegan diets are restricted to legumes, nuts, and seeds, and a higher intake may be required to achieve protein needs.



Micronutrients: It is easier for vegetarians to access calcium from dairy or eggs and vitamin B12 from eggs and fortified dairy. Vegans are dependent on fortified foods or supplements.



Rich in fiber and antioxidants, both diets are high in these because they are relied upon so heavily from fruits, vegetables, and whole grains.




Which is more sustainable?

Veganism offers a smaller environmental footprint and stricter ethical adherence, but vegetarianism is often easier and more accessible, especially in a country as culturally diverse as India. The choice depends on individual priorities: environmental concerns, ethical considerations, or ease of nutrition.



Vegan and vegetarian diets are both supportive of sustainability, but they are suited to different needs and lifestyles. As Dr. Rathi aptly puts it, "Sustainability is not a one-size-fits-all approach. Whether you choose veganism or vegetarianism, every step towards reducing animal-based consumption contributes to a healthier planet."



Adopting a diet that aligns with your personal values and nutritional needs is the first fundamental step to long-term sustainability. Whether it is going vegan or vegetarian, both lifestyles lead towards a positive environmental impact and healthier living.



The choice between veganism and vegetarianism depends on personal priorities-whether it is environmental impact, nutritional needs, or ethical beliefs. "Both diets have their merits, but veganism is undoubtedly more sustainable," concludes Dr. Kavita Joshi, a Pune-based nutritionist.



(images courtesy: Canva)