Vegan Vs. Wfpb: What's The Difference And Which Is Better?

A vegan diet and a whole-food plant-based (WFPB) diet are often confused with one another, but there are some key differences. A vegan diet is one that abstains from all animal products, including meat, dairy, eggs, and honey, whereas a WFPB diet is defined more by what is included rather than what is excluded. A WFPB diet includes whole grains, legumes, fruits, vegetables, and small quantities of nuts and seeds, with processed food kept to a minimum. While there is overlap between the two diets, a vegan diet may include highly processed imitation meats and cheeses, whereas a WFPB diet favours whole or minimally processed foods.

How does a vegan diet compare to a WFPB diet?

Differences in food groups

A whole-food, plant-based (WFPB) diet and a vegan diet have some similarities, but there are also some key differences in food groups.

WFPB diets are centred on whole, unrefined, or minimally refined plant foods. This includes fruits, vegetables (including tubers and starchy vegetables), whole grains, and legumes. The diet excludes or minimises meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil. While a WFPB diet is mostly plant-based, small amounts of animal products may be included.

On the other hand, a vegan diet completely eliminates all animal products, including meat, poultry, fish, eggs, dairy, and honey. Vegans may also choose to not purchase or use products such as household goods, personal care items, and clothing made from or tested on animals.

Fruits and Vegetables:

Both diets include fruits and vegetables as a significant part of the diet. However, the WFPB diet specifically emphasises the inclusion of tubers and starchy vegetables, such as potatoes, sweet potatoes, yams, and cassava.

Whole Grains:

Whole grains are a staple of the WFPB diet, and this includes grains like quinoa, brown rice, whole wheat, oats, and popcorn. While whole grains are also recommended in a vegan diet, there is a wider variety of grain-based processed vegan meat and baked goods.

Legumes:

Legumes, including beans, lentils, and pulses, are a key part of the WFPB diet. In a vegan diet, legumes are also important, but again, there may be more reliance on processed meat and cheese alternatives that are made from legumes but are highly processed.

Nuts, Seeds, and Healthy Fats:

While both diets include nuts, seeds, and healthy fats like avocados and olive oil, these are recommended in moderation in the WFPB diet due to their high-calorie density. In a vegan diet, these foods may be consumed more freely, and there may be a greater reliance on nuts, seeds, and healthy fats to replace animal-based fats.

Processed Vegan Alternatives:

One of the key differences between the diets is the inclusion of processed vegan alternatives in a vegan diet. Vegan diets may include highly processed imitation meats, cheeses, butters, and other products designed to replace animal-based foods. These products are typically excluded from a WFPB diet, which favours whole or minimally processed foods.

In summary, while there are some overlaps between the two diets, the WFPB diet prioritises whole, unrefined, or minimally refined plant foods, while a vegan diet completely eliminates all animal products but may include more processed alternatives.

Veganism as a lifestyle

Veganism is a lifestyle and ethical stance that involves abstaining from consuming animal products, including meat, dairy, eggs, and honey. It is a commitment to animal welfare, the environment, and often, personal health.

A vegan lifestyle is a conscious choice that goes beyond dietary restrictions. Vegans typically avoid using or purchasing any products that are derived from animals, such as leather, wool, or cosmetics tested on animals. This commitment to animal rights and welfare is a fundamental aspect of the vegan philosophy.

The vegan lifestyle also has significant environmental implications. Animal agriculture is a major contributor to greenhouse gas emissions, water consumption, and land use. By reducing or eliminating animal products, vegans help reduce the environmental impact of food production and promote a more sustainable and ethical use of resources.

Additionally, a vegan diet has been linked to numerous health benefits. Research suggests that a well-implemented vegan diet can help prevent, control, and even reverse certain chronic diseases. These include Type 2 diabetes, heart disease, certain types of cancer, and improved liver and kidney function. The high fiber content and exclusion of processed foods in a vegan diet make it effective for weight loss and maintaining a healthy weight.

Adopting a vegan lifestyle requires dedication and a willingness to make changes. It involves being mindful of the ingredients and sources of the products one consumes and uses, as well as possibly experimenting with new foods and recipes. However, the benefits of a vegan lifestyle can be significant, not only for personal health but also for the environment and animal welfare.

It is worth noting that there are some variations and flexibility within veganism. For example, some vegans may choose to include small amounts of animal products or focus primarily on health or environmental benefits rather than animal welfare. Ultimately, veganism is a personal choice, and individuals can decide the extent to which they wish to adopt and embrace the vegan lifestyle.

Health benefits of WFPB

A whole-food, plant-based (WFPB) diet is centered on whole, unrefined, or minimally refined plant foods. It excludes or minimizes meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil. A WFPB diet is defined more by what is included rather than what is excluded. It includes large portions of "complex carbohydrates" or "starches" like whole grains, legumes, and root vegetables, with these making up at least half of your plate.

Weight Management:

People who follow a WFPB diet tend to be leaner and find it easier to lose weight and maintain a healthy weight without counting calories. This is because whole plant-based foods are low in calories and high in fiber, which helps you feel full and improves gut health.

Disease Prevention and Reversal:

A WFPB diet can prevent, halt, and in some cases, reverse chronic diseases. It is particularly beneficial for heart health, as it lowers the risk of cardiovascular disease by reducing cholesterol and blood pressure. It also reduces the risk of developing Type 2 diabetes by regulating blood sugar and improving insulin resistance. Additionally, research has linked WFPB diets to lower rates of arthritis, improved liver function, and healthier kidneys.

Reduced Risk of Certain Cancers:

Following a WFPB diet has been associated with a lower risk of developing certain types of cancer, including breast cancer and aggressive forms of prostate cancer. It may also reduce the risk of digestive system cancers, such as pancreatic, colon, rectal, and colorectal cancers.

Improved Cognitive Function:

Plant-based diets have been linked to a reduced risk of cognitive decline and a slower progression of Alzheimer's disease due to their higher content of plant compounds and antioxidants. Studies have shown that consuming more fruits and vegetables leads to a significant reduction in the risk of developing cognitive impairment or dementia.

Environmental Benefits:

In addition to the health benefits, a WFPB diet also has a positive impact on the environment. It reduces the environmental footprint by lowering greenhouse gas emissions, water consumption, and land use associated with animal-based food production.

Improved Wellbeing:

Adopting a WFPB diet can lead to improvements in overall wellbeing, including enhanced mood and energy levels, better skin, improved sports performance, and reproductive health.

It is important to note that a well-planned WFPB diet ensures adequate intake of all essential nutrients, including protein, calcium, vitamin D, zinc, iron, and vitamin B12.

Environmental impact

Vegan diets are widely regarded as being better for the environment than diets that include animal products. However, not all plant-based foods have a small environmental footprint.

Land Use

According to research by Christopher Gardner, a PhD student studying human nutrition and food systems at Stanford University, 18% of all US land, or 415 million acres, is dedicated to permanent pastures for raising livestock. In addition, the majority of cropland in the US is not used to produce food for human consumption but to grow crops to feed animals.

Water Use

Water is one of the earth's most precious resources, and a plant-based diet can help address water scarcity. A 2019 review in the journal Nutrition Reviews found that the climate-altering carbon emissions associated with a single gram of protein from beef are at least 7.5 times higher than those associated with a gram of protein from plant sources.

Greenhouse Gas Emissions

A 2017 study in the journal Climatic Change found that if every American substituted beans for beef, the US could achieve between 46% and 74% of the greenhouse gas reduction targets set in the Paris Agreement. A report from the United Nations Environment Programme states that "animal products, both meat and dairy, in general, require more resources and cause higher emissions than plant-based alternatives."

Deforestation

Trees release carbon dioxide when they are cut down, and deforestation accounts for about 10% of carbon dioxide emissions worldwide. Cattle ranching, in particular, makes up an estimated 80% of deforestation.

Palm Oil

Palm oil is found in around half of all supermarket products and is a common ingredient in vegan alternatives. The rapid rise in palm oil production in Southeast Asia has caused huge deforestation and pushed the orangutan towards extinction.

Food Miles

Imported fruit and vegetables can have a high carbon footprint, especially if they are air-freighted. However, food miles alone are not necessarily the best measure of sustainability, as some intensively grown local produce can have a bigger carbon footprint than imported food.

Whole-Food, Plant-Based (WFPB) Diets

WFPB diets focus on whole grains, legumes, fruits, and vegetables, with small quantities of nuts and seeds, and minimal processed food. This type of diet has been shown to have a positive impact on the environment, as it reduces the consumption of animal products and processed foods, which are major contributors to greenhouse gas emissions and other environmental issues.

Weight management

A 2020 review of 19 studies found that participants assigned to plant-based diets lost more weight than those assigned to non-vegetarian diets. The high-fibre content of a WFPB diet, along with the exclusion of processed foods, is a powerful combination for shedding excess weight.

The calorie density of food is an important concept to understand. This refers to the amount of calories per pound of a given food. Non-starchy vegetables are around 100 calories per pound, while oil is around 4,000. By focusing on low-calorie-density foods, you can eat a larger volume without exceeding your calorie needs.

Many WFPB foods are high in fibre, low in saturated fats, and satiating. For example, brown rice, oatmeal, and legumes are all filling foods that are part of a WFPB diet. In contrast, many animal-based foods, such as dairy products and meat, are high in calories and low in fibre, which helps us feel satisfied.

On a WFPB diet, you can serve relatively large portions without worrying about portion control or calorie counting. This is because plant-based whole foods tend to be high in fibre, which helps you feel full.

A WFPB diet can also help with weight management by reducing inflammation. Many heavily processed foods cause inflammation, but a WFPB diet is less likely to do so because it doesn't include unhealthy oils, salt, or added sugar.

Frequently asked questions