Plant-Based Vs. Vegan: What's The Difference And Which Is Better?

The terms plant-based and vegan are often used interchangeably, but there are some key differences between the two. A plant-based diet primarily consists of plants, including fruits, vegetables, nuts, seeds, whole grains, and legumes, with a small amount of animal products. On the other hand, a vegan diet completely eliminates all animal products, including meat, poultry, fish, dairy, eggs, and honey. The term vegan was coined in 1944 by Donald Watson to describe a lifestyle that abstains from all animal products for ethical reasons. Today, many people adopt veganism for reasons beyond animal welfare, such as health and environmental concerns. While a plant-based diet may include some animal products, the emphasis is still largely on plant-based sources for nutrient intake. Both diets offer health benefits, but it is important to be mindful of potential nutrient deficiencies when adopting a vegan or plant-based approach, especially for vitamin B12.

The difference between plant-based and vegan diets

The terms "plant-based" and "vegan" are often used interchangeably, but there are some key differences between the two. While both diets focus on plant-based foods, there are some nuances in terms of food choices and the underlying motivations for adopting these diets.

Plant-based diets

A plant-based diet typically refers primarily to a person's diet. It consists mostly or entirely of plant-based foods, including fruits, vegetables, whole grains, nuts, seeds, legumes, and healthy oils like olive oil. However, some people who identify as plant-based may still consume certain animal-derived products, such as meat, dairy, and eggs, but in smaller amounts and less frequently. The term "whole foods, plant-based" takes this a step further, excluding oils and processed packaged foods. Plant-based diets are often chosen for health reasons and have been associated with various health benefits, particularly for heart health.

Vegan diets

Veganism, on the other hand, extends beyond diet and encompasses a person's entire lifestyle. Vegans aim to exclude all forms of animal exploitation, not just in their diets but also in their daily choices. This includes avoiding the use of animal products in clothing, personal care items, accessories, and household goods. The term "vegan" was coined in 1944 by Donald Watson, an animal rights advocate, to describe a person who abstains from using animals for ethical reasons. While this remains a core motivation for many vegans, others may adopt a vegan lifestyle for environmental or health reasons as well.

In terms of diet, vegans strictly eliminate all animal-derived foods, including meat, poultry, fish, eggs, dairy, and honey. This distinction has become increasingly important as highly processed vegan foods have entered the market, which, while vegan, are not necessarily healthy. As with plant-based diets, a well-planned vegan diet can provide all the essential nutrients required for optimal health. However, vegans may need to supplement their diet with vitamin B12, as this nutrient is not available from plant sources.

In summary, while both plant-based and vegan diets centre around plant-based foods, the key difference lies in the underlying motivations and the extent to which animal products are excluded. Plant-based diets are primarily focused on health, while veganism is a lifestyle choice that aims to exclude all forms of animal exploitation, whether in diet or daily life.

The history of the terms

In the 1800s, the earliest concepts of veganism began to take shape, with Europeans like Dr William Lambe and Percy Bysshe Shelley publicly objecting to eggs and dairy on ethical grounds. However, it was not until November 1944 that the term "vegan" was officially coined by British woodworker Donald Watson. Watson, along with five other non-dairy vegetarians, felt that a new word was needed to describe their lifestyle and dietary choices. They settled on "vegan", which was derived from the word "vegetarian", containing the first three and last two letters. Watson described it as "the beginning and end of vegetarian".

The term "plant-based" emerged a few decades later in the early 1980s, thanks to the work of nutritional biochemist T. Colin Campbell. Campbell presented his diet research at the US National Institutes of Health in 1980, drawing from The China Project, a decade-long study of dietary practices in rural China. His research provided evidence that a diet low in animal protein and fat and high in plant foods could reduce the incidence of several diseases. Campbell's work helped to popularize the term "plant-based" and educate consumers about the health and environmental benefits of reducing meat consumption.

While the terms "plant-based" and "vegan" share some similarities, they have distinct meanings and implications. "Plant-based" typically refers specifically to one's diet, indicating a diet that mostly or entirely comprises plant foods. On the other hand, "vegan" extends beyond diet to describe a lifestyle that seeks to exclude, as far as possible, all forms of exploitation of and cruelty to animals for food, clothing, or any other purpose. Vegans may also consider the environmental impact of animal products and choose veganism to reduce their carbon footprint.

The health benefits of each

A plant-based diet and a vegan diet are not the same thing. While a vegan diet is a type of plant-based diet, the latter is a broader term that can include diets that are not strictly vegan. For example, a plant-based diet may include some animal products, such as eggs, meat, and dairy, whereas a vegan diet excludes all animal products.

Health Benefits of a Plant-Based Diet

A plant-based diet offers numerous health benefits, including:

• Improved heart health: Plant-based diets are high in fiber and low in saturated fats, both of which contribute to better heart health. Plant-based diets have been linked to a reduced risk of heart disease and lower cholesterol levels.
• Weight management: Plant-based diets tend to be lower in calories and fat, making it easier to maintain a healthy weight. This can lead to a reduced risk of obesity and related health issues.
• Reduced risk of chronic diseases: Plant-based diets have been associated with a lower risk of developing chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer. The anti-inflammatory properties of plant-based foods may also help protect against inflammatory diseases like arthritis.
• Improved gut health: Plant-based diets are high in fiber, which is essential for maintaining a healthy gut. This can aid in better absorption of nutrients and contribute to overall better health.
• Lower cholesterol: Plant-based diets are typically low in saturated fats, which are known to raise cholesterol levels. By reducing saturated fat intake, individuals can lower their risk of heart disease and improve their overall cardiovascular health.

Health Benefits of a Vegan Diet

Adopting a vegan lifestyle offers many of the same health benefits as a plant-based diet, including reduced risk of heart disease, cancer, and type 2 diabetes. Additionally, a vegan diet may provide the following benefits:

• Ethical and environmental benefits: Veganism is often chosen for ethical reasons, aiming to minimize harm to animals. It also has environmental benefits, as vegan diets are more sustainable and have a lower impact on the planet.
• Access to plant-based nutrients: A well-planned vegan diet provides a wide range of important vitamins, minerals, healthy fats, and protein. By focusing on plant-based sources, individuals can increase their intake of nutrients like fiber, phytochemicals, and antioxidants, which offer protective health benefits.
• Lower BMI: Research has shown that individuals following a vegan diet tend to have a lower body mass index (BMI) compared to those on other diets. This is likely due to the exclusion of high-fat, high-calorie animal foods.

Both plant-based and vegan diets can offer significant health benefits when properly planned. It is important to note that simply following a plant-based or vegan diet does not guarantee good health. A balanced and varied diet, along with regular exercise, is essential for maintaining overall health and well-being.

The ethics and environmental impact of each

There are many ethical considerations when it comes to veganism and plant-based diets. Veganism is often chosen for ethical reasons, with the desire to avoid cruelty and suffering to animals. This ethical stance extends beyond dietary choices, impacting other areas such as clothing and cosmetics. On the other hand, a plant-based diet may be chosen for a variety of reasons, including health, environmental concerns, or a combination of factors. While all vegans adhere to a plant-based diet, not everyone on a plant-based diet is necessarily vegan.

The environmental impact of veganism and plant-based diets has been a subject of much discussion. It is widely accepted that meat, particularly beef, has a significant negative impact on the environment, contributing greatly to greenhouse gas emissions, land and water use, and environmental damage. However, it is important to note that not all plant-based foods have a small environmental footprint. The production and transportation of certain plant-based foods, such as avocados, mangoes, and almonds, can also have a substantial environmental impact due to high water usage and carbon emissions.

A study comparing the environmental impact of vegans, vegetarians, fish-eaters, and meat-eaters in the UK found that all environmental indicators showed a positive association with the amount of animal-based food consumed. The dietary impact of vegans was significantly lower than that of meat-eaters in terms of greenhouse gas emissions, land use, water use, eutrophication, and biodiversity. However, it is worth noting that the production and sourcing of food can vary, and these factors contribute to the overall environmental impact.

While veganism and plant-based diets offer potential environmental benefits, there are also ethical concerns surrounding the plant-based movement. It has been criticized for being largely embraced by higher-income, well-educated, white populations, often excluding Black, Indigenous, and people of color (BIPOC) and those who are less educated and food insecure. Additionally, the movement has been perceived as promoting a privileged, white, and elitist point of view, which can create barriers for certain communities.

To promote inclusivity and address ethical concerns, it is important to consider issues such as food security, class, race, food sovereignty, and cultural foodways. By creating a more inclusive and just initiative, the plant-based movement can become more vibrant and successful, offering benefits to a wider range of individuals and communities.

How to get started on a plant-based diet

A plant-based diet can be a great way to improve your health, boost your energy levels, and prevent chronic diseases. Here are some tips to get started on a plant-based diet:

Understand the Key Ingredients

The core of a plant-based diet is, of course, plants! This includes a variety of minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. Depending on your preferences, you can choose to include plants as the majority of your diet or go for a fully plant-based approach that excludes all animal products.

Stock Up on Vegetables and Fruits

Vegetables should form the foundation of your diet. Aim for a variety of high-fiber, nutrient-dense veggies like broccoli, spinach, kale, peppers, and more. For fruits, fresh is ideal, but frozen fruit is a great option to ensure you're getting enough before it spoils.

Include Good Sources of Protein and Healthy Fats

Legumes, beans, and nuts are excellent sources of plant-based protein. Additionally, nuts and seeds provide healthy fats, fiber, and various vitamins and minerals. Tofu and tempeh, made from soybeans, are also great protein sources and can be used in a variety of dishes.

Choose Whole Grains

Whole grains like quinoa, brown rice, oats, and whole wheat provide complex carbohydrates and essential nutrients. They can be a great base for meals and help you stay full and satisfied.

Educate Yourself with Recipes and Health Benefits

Explore cookbooks and online resources for plant-based recipes to keep things interesting. You can also learn about the health benefits of a plant-based diet, which include reduced risk of heart disease, improved weight management, and lower rates of certain types of cancer.

Ease into It Gradually

You don't have to go plant-based overnight. Try a gradual approach, like going meatless one day a week or making breakfast more plant-based. You can also add greens like spinach or kale to your daily meals or swap out meat for plant-based options like tofu or beans.

Remember, a plant-based diet is a journey, and it's okay to start small and make changes at your own pace.

Frequently asked questions