What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.

Vegan and vegetarian diets are plant-based diets. Both include plant foods, such as fruits, vegetables, legumes and whole grains.

But there are important differences, and knowing what you can and can’t eat when it comes to a vegan and vegetarian diet can be confusing.

So, what’s the main difference?

What’s a vegan diet?

A vegan diet is an entirely plant-based diet. It doesn’t include any meat and animal products. So, no meat, poultry, fish, seafood, eggs, dairy or honey.

What’s a vegetarian diet?

A vegetarian diet is a plant-based diet that generally excludes meat, poultry, fish and seafood, but can include animal products. So, unlike a vegan diet, a vegetarian diet can include eggs, dairy and honey.

But you may be wondering why you’ve heard of vegetarians who eat fish, vegetarians who don’t eat eggs, vegetarians who don’t eat dairy, and even vegetarians who eat some meat. Well, it’s because there are variations on a vegetarian diet:

• a lacto-ovo vegetarian diet excludes meat, poultry, fish and seafood, but includes eggs, dairy and honey
• an ovo-vegetarian diet excludes meat, poultry, fish, seafood and dairy, but includes eggs and honey
• a lacto-vegetarian diet excludes meat, poultry, fish, seafood and eggs, but includes dairy and honey
• a pescatarian diet excludes meat and poultry, but includes eggs, dairy, honey, fish and seafood
• a flexitarian, or semi-vegetarian diet, includes eggs, dairy and honey and may include small amounts of meat, poultry, fish and seafood.

Are these diets healthy?

A 2023 review looked at the health effects of vegetarian and vegan diets from two types of study.

Observational studies followed people over the years to see how their diets were linked to their health. In these studies, eating a vegetarian diet was associated with a lower risk of developing cardiovascular disease (such as heart disease or a stroke), diabetes, hypertension (high blood pressure), dementia and cancer.

For example, in a study of 44,561 participants, the risk of heart disease was 32% lower in vegetarians than non-vegetarians after an average follow-up of nearly 12 years.

Further evidence came from randomised controlled trials. These instruct study participants to eat a specific diet for a specific period of time and monitor their health throughout. These studies showed eating a vegetarian or vegan diet led to reductions in weight, blood pressure, and levels of unhealthy cholesterol.

For example, one analysis combined data from seven randomised controlled trials. This so-called meta-analysis included data from 311 participants. It showed eating a vegetarian diet was associated with a systolic blood pressure (the first number in your blood pressure reading) an average 5 mmHg lower compared with non-vegetarian diets.

It seems vegetarian diets are more likely to be healthier, across a number of measures.

For example, a 2022 meta-analysis combined the results of several observational studies. It concluded a vegetarian diet, rather than vegan diet, was recommended to prevent heart disease.

There is also evidence vegans are more likely to have bone fractures than vegetarians. This could be partly due to a lower body-mass index and a lower intake of nutrients such as calcium, vitamin D and protein.

But it can be about more than just food

Many vegans, where possible, do not use products that directly or indirectly involve using animals.

So vegans would not wear leather, wool or silk clothing, for example. And they would not use soaps or candles made from beeswax, or use products tested on animals.

The motivation for following a vegan or vegetarian diet can vary from person to person. Common motivations include health, environmental, ethical, religious or economic reasons.

And for many people who follow a vegan or vegetarian diet, this forms a central part of their identity.

So, should I adopt a vegan or vegetarian diet?

If you are thinking about a vegan or vegetarian diet, here are some things to consider:

• eating more plant foods does not automatically mean you are eating a healthier diet. Hot chips, biscuits and soft drinks can all be vegan or vegetarian foods. And many plant-based alternatives, such as plant-based sausages, can be high in added salt
• meeting the nutrient intake targets for vitamin B12, iron, calcium, and iodine requires more careful planning while on a vegan or vegetarian diet. This is because meat, seafood and animal products are good sources of these vitamins and minerals
• eating a plant-based diet doesn’t necessarily mean excluding all meat and animal products. A healthy flexitarian diet prioritises eating more whole plant-foods, such as vegetables and beans, and less processed meat, such as bacon and sausages
• the Australian Dietary Guidelines recommend eating a wide variety of foods from the five food groups (fruit, vegetables, cereals, lean meat and/or their alternatives and reduced-fat dairy products and/or their alternatives). So if you are eating animal products, choose lean, reduced-fat meats and dairy products and limit processed meats.

Katherine Livingstone, NHMRC Emerging Leadership Fellow and Senior Research Fellow at the Institute for Physical Activity and Nutrition, Deakin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.

Across the world, one in five people are diagnosed with cancer during their lifetime. By age 85, almost one in two Australians will be diagnosed with cancer.

When it happens to someone you care about, it can be hard to know what to say or how to help them. But providing the right support to a friend can make all the difference as they face the emotional and physical challenges of a new diagnosis and treatment.

Here are six ways to offer meaningful support to a friend who has been diagnosed with cancer.

1. Recognise and respond to emotions

When facing a cancer diagnosis and treatment, it’s normal to experience a range of emotions including fear, anger, grief and sadness. Your friend’s moods may fluctuate. It is also common for feelings to change over time, for example your friend’s anxiety may decrease, but they may feel more depressed.

Some friends may want to share details while others will prefer privacy. Always ask permission to raise sensitive topics (such as changes in physical appearance or their thoughts regarding fears and anxiety) and don’t make assumptions. It’s OK to tell them you feel awkward, as this acknowledges the challenging situation they are facing.

When they feel comfortable to talk, follow their lead. Your support and willingness to listen without judgement can provide great comfort. You don’t have to have the answers. Simply acknowledging what has been said, providing your full attention and being present for them will be a great help.

2. Understand their diagnosis and treatment

Understanding your friend’s diagnosis and what they’ll go through when being treated may be helpful.

Being informed can reduce your own worry. It may also help you to listen better and reduce the amount of explaining your friend has to do, especially when they’re tired or overwhelmed.

Explore reputable sources such as the Cancer Council website for accurate information, so you can have meaningful conversations. But keep in mind your friend has a trusted medical team to offer personalised and accurate advice.

3. Check in regularly

Cancer treatment can be isolating, so regular check-ins, texts, calls or visits can help your friend feel less alone.

Having a normal conversation and sharing a joke can be very welcome. But everyone copes with cancer differently. Be patient and flexible in your support – some days will be harder for them than others.

Remembering key dates – such as the next round of chemotherapy – can help your friend feel supported. Celebrating milestones, including the end of treatment or anniversary dates, may boost morale and remind your friend of positive moments in their cancer journey.

Always ask if it’s a good time to visit, as your friend’s immune system may be compromised by their cancer or treatments such as chemotherapy or radiotherapy. If you’re feeling unwell, it’s best to postpone visits – but they may still appreciate a call or text.

4. Offer practical support

Sometimes the best way to show your care is through practical support. There may be different ways to offer help, and what your friend needs might change at the beginning, during and after treatment.

For example, you could offer to pick up prescriptions, drive them to appointments so they have transport and company to debrief, or wait with them at appointments.

Meals will always be welcome. However it’s important to remember cancer and its treatments may affect taste, smell and appetite, as well as your friend’s ability to eat enough or absorb nutrients. You may want to check first if there are particular foods they like. Good nutrition can help boost their strength while dealing with the side effects of treatment.

There may also be family responsibilities you can help with, for example, babysitting kids, grocery shopping or taking care of pets.

5. Explore supports together

Studies have shown mindfulness practices can be an effective way for people to manage anxiety associated with a cancer diagnosis and its treatment.

If this is something your friend is interested in, it may be enjoyable to explore classes (either online or in-person) together.

You may also be able to help your friend connect with organisations that provide emotional and practical help, such as the Cancer Council’s support line, which offers free, confidential information and support for anyone affected by cancer, including family, friends and carers.

Peer support groups can also reduce your friend’s feelings of isolation and foster shared understanding and empathy with people who’ve gone through a similar experience. GPs can help with referrals to support programs.

6. Stick with them

Be committed. Many people feel isolated after their treatment. This may be because regular appointments have reduced or stopped – which can feel like losing a safety net – or because their relationships with others have changed.

Your friend may also experience emotions such as worry, lack of confidence and uncertainty as they adjust to a new way of living after their treatment has ended. This will be an important time to support your friend.

But don’t forget: looking after yourself is important too. Making sure you eat well, sleep, exercise and have emotional support will help steady you through what may be a challenging time for you, as well as the friend you love.

Our research team is developing new programs and resources to support carers of people who live with cancer. While it can be a challenging experience, it can also be immensely rewarding, and your small acts of kindness can make a big difference.

Stephanie Cowdery, Research Fellow, Carer Hub: A Centre of Excellence in Cancer Carer Research, Translation and Impact, Deakin University; Anna Ugalde, Associate Professor & Victorian Cancer Agency Fellow, Deakin University; Trish Livingston, Distinguished Professor & Director of Special Projects, Faculty of Health, Deakin University, and Victoria White, Professor of Pyscho-Oncology, School of Psychology, Deakin University

This article is republished from The Conversation under a Creative Commons license. Read the original article.