The terms plant-based and vegan are often used interchangeably, but are they the same? No, despite similarities, veganism and a plant-based diet are two different concepts. So, what’s the difference between a plant-based and vegan diets?
A plant-based diet focuses on whole and minimally processed foods, derived from plants. However, people, following the diet may include small amounts of animal products like dairy or eggs. In contrast, vegans exclude all animal products from their lives, not just in their diet but also when it comes to what they wear.
Here is a detailed guide on veganism and the plant-based diet, where we will discuss their differences in detail, the foods that you can eat, and the advantages and disadvantages of both approaches to healthy eating.
Let’s dive in.
Key Takeaways
- Veganism is a lifestyle that prohibits consuming and using animal-derived products in all aspects of life.
- The plant-based diet focuses on the consumption of mainly foods, which are obtained from plants but may occasionally include animal-derived food.
- Both diet types need careful food planning to provide you with all the essential nutrients your body needs.
What Is a Plant-Based Diet?
A plant-based diet primarily focuses on consuming foods derived from plants, such as fruits, preferably high protein vegetables, whole grains, pulses, nuts, seeds, etc.
Even though people use the terms 'vegan' and 'plant-based' interchangeably, there is a slight difference between the two. Individuals following a plant-based diet may not necessarily abstain from consuming animal products for ethical reasons. Therefore, some consider themselves plant-based even when they consume animal products like dairy or eggs.
On that note, a plant-based diet has numerous benefits for your health. Eating clean and green food improves your gut health, supports your immune system, and reduces inflammation. A plant-based diet is also high in fiber, thus it improves digestion.
Moreover, such a way of eating reduces the risk of heart disease, type 2 diabetes, and certain types of cancer and are more environmentally sustainable.
Related: How to Become a Vegan: Take The Plant-Based Pledge
The Vegan Diet: What Is It?
A vegan diet strictly eliminates and excludes the consumption of all animal products, including dairy, meat, eggs, honey, and anything that has animal substances.
People follow a vegan lifestyle for various reasons, which may include health issues. But the primary reason for adopting veganism is not to be part of any animal exploitation and to promote environmental sustainability.
Veganism goes beyond plain dietary choices. It's a lifestyle that seeks to exclude cruelty to animals in all its forms, including the clothing, cosmetics, and accessories we use.
Vegans consider killing or exploiting animals to satisfy our taste buds or for any other purpose to be ethically wrong. For the same reason, vegans are actively using different platforms to create awareness about the drawbacks of meat consumption, as well as to adopt a cleaner and greener lifestyle.
Need help with adding more variety to your plant-based diet? Then, why not take advantage of Cook Unity’s vegan meal delivery service, designed to save you time and meet your nutrient needs? Thoughtfully crafted by top local chefs, our tasty and healthy vegan dishes will not only impress you but will also make you ask for seconds!
Related: The Comprehensive Guide to Cauliflower: Unveiling Its Astounding Health Benefits
Plant-based Vs. Vegan: The Difference Explained
Simply put, vegans are strict about not consuming or using anything derived from animals, whereas a plant-based diet does not necessarily avoid consuming some animal products, such as eggs, dairy, etc.
A person following a plant-based diet has the freedom to adjust their food intake according to their personal preference and dietary needs. Hence, plant-based does not always mean dairy-free or zero tolerance to animal-derived products.
In addition to veganism or vegetarianism, nowadays, we have different dietary concepts that give us the flexibility to adjust how we eat without feeling restricted.
One of those dietary concepts is flexitarianism. This type of diet mostly focuses on consuming plant-based food but allows for the occasional consumption of animal products.
A flexitarian diet provides nutrients from both plant-based and animal-derived foods allowing one to reap the benefit of both diet types.
While a vegan diet is good for the environment and has several health benefits, it can get a bit challenging to meet nutrient needs without proper meal planning or taking additional supplements
Therefore, a plant-based diet that includes a small amount of non-vegan products like dairy or eggs can ensure that an individual gets complete nutrition to be in their best possible health.
Related: How to Get Protein as a Vegan? Meet Your Protein Needs
Plant-Based Vs. Vegan Food List
If you’re still confused between the types of food that come in the two categories, here is a side-by-side comparison table:
| Food Type | Plant-based | Vegan |
|---|---|---|
| Fruits & vegetables | Yes | Yes |
| Whole grains | Yes | Yes |
| Legumes | Yes | Yes |
| Nuts and seeds | Yes | Yes |
| Dairy | Maybe | No |
| Eggs | Maybe | No |
| Plant-based milk & protein powder | Yes | Yes |
| Bread and pasta | Yes | Yes |
| Herbs and spices | Yes | Yes |
| Oils and plant-based fats | Yes | Yes |
| Plant-based processed foods | Maybe | Maybe |
| Tofu and tempeh | Yes | Yes |
| Meat, poultry, fish | No | No |
Which Is Healthier: Plant-based or Vegan?
When it comes to the health benefits of both meat-free diets, it’s important to understand that they can be healthy if they are well-planned and include a variety of nutrient-dense food.
Based on the advantages and disadvantages of the vegan diet and plant-based dietary regimen, you can decide for yourself which one is the right for you. After all, there's always less restictive approach of eating, i.e flexitarianism.
Vegan Diet: Pros and Cons
Pros:
- Reduced risk of heart disease and high blood pressure;
- Promotes weight loss;
- Reduces the risk of getting certain types of cancer;
- Environmentally sustainable;
- Provides more fiber and antioxidants to your body.
Cons:
- More challenging when it comes to getting adequate amounts vitamin B12, omega 3, calcium, and iron;
- May cause constant bloating;
- It can be tricky to follow when traveling or eating out.
Plant-based Diet: Pros and Cons
Pros:
- High in fiber, antioxidants, and phytochemicals, which are known to have various health benefits;
- More flexible and less restrictive;
- Reduces the risk of chronic diseases;
- Also good for the environment.
Cons:
- May prove hard to follow while on the go;
- There's also a risk of developing some micronutrient defficiencies.
Related: Going Green: Vegan Vs Vegetarian Vs Pescetarian
Plant-based vs. Vegan: FAQs
Q: Can Vegans Eat Plant-based Meat?
A: Yes, vegans can eat plant-based meat. Plant-based or vegan meat is generally made from soy. Hence, it's completely vegan-friendly. Make sure to read the product label, in case there are any hidden ingredients containing animal substances.
Q: Is 100% Plant-based Similar to Veganism?
A: No, a 100% plant-based diet may not be the same as a vegan diet because vegans go beyond food and eliminate animal-derived products from their lifestyle entirely.
Q: What Are the Four Types Of Vegans?
A: The four types of vegans are ethical vegans, religious vegans, environmental vegans, and health vegans.
Related: What Percentage of the Population Is Vegetarian?
Conclusion
The growing awareness about animal cruelty, and the effects of greenhouse gas emissions have encouraged people to go vegan or plant-based. Both diets have the same motto, which is avoiding the consumption of animal products.
However, a plant-based diet is less strict than veganism and has some room for dairy, eggs, and occasional meat consumption.
Therefore, ultimately it comes down to individual preferences and your ethical beliefs, regarding which diet you want to follow. Whatever option you pick, don't forget to prioritize your health, in order to avoid the risk of any mineral and vitamin deficiencies.
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