More and more people are deciding to cut back or even completely eliminate meat, eggs, and dairy from their diets. This shift has resulted in a more obvious presence of plant-based options at supermarkets, eateries, gatherings, and quick food joints.

There are others who prefer the phrase “plant-based,” while others prefer the term “vegan” to describe their diet and way of life. As a result, you can be confused about the distinction between these two terms.

Read on to find out how veganism differs from other plant-based diets. 

	Vegan	Plant-based
A person avoids dietary animal products 100% of the time.	Yes	Maybe
A person eats mainly plant foods.	Yes	Yes
A person eats processed foods and meat substitutes.	Maybe	Maybe
A person avoids using animals for clothing or any other purpose	Yes	Maybe
A person promotes the development and use of animal-free alternatives.	Yes	Maybe
A person is motivated by health reasons.	Maybe	Maybe

 

Definition of a Plant-Based Diet

The term “plant-based” is usually used to describe a person’s diet. “Plant-based” is commonly used to describe persons whose diet consists totally or primarily of plant sources. However, there are others who claim to be vegan but still consume foods that come from animals.

For others, the term “whole foods, plant-based” describes their diet of largely raw or little processed plant foods. While oils and refined grains are permitted on a vegan or vegetarian diet, they are avoided by those following a whole foods, plant-based regimen.

There are numerous processed vegan options, therefore the “whole foods” designation is crucial. Some forms of processed foods are technically vegan but do not belong on a whole foods, plant-based diet. This includes some types of packaged mac and cheese, hot dogs, cheese slices, bacon, and even “chicken” nuggets.

Definition of Vegan Diet

Being vegan is not just about food; it’s about the way of life you want to live. Vegans adhere to a lifestyle that is free from any form of animal consumption, use, or exploitation. The goal is to ensure that the welfare of animals is not compromised because of people’s varied perspectives and circumstances.

Vegans often don’t buy anything that was either created with or tested on animals, in addition to cutting such things out of their meals.

Items like clothes, cosmetics, hygiene products, shoes, and home decor are common examples of this. Some vegans choose not to take vaccines or medicines because they include animal ingredients or were tested on animals.

Types of plant-based diets

The exclusion of animal products from plant-based diets varies widely. The potential health benefits of plant-based diets will be discussed in further depth in the following sections.

1. Vegan 

A 2021 analysis suggests that plant-based diets may reduce the risk of obesity, metabolic syndrome, and cardiovascular disease if followed properly. A person who follows a vegan diet needs to take extra care to ensure they get enough of certain nutrients. Some minerals, such vitamin B12, may necessitate supplementation. Foods that have been fortified with vitamins and minerals are another option.

Some potential deficits in a vegan diet, according to the same analysis, are:

• Essential Fatty Acids, Protein, and Vitamin B12
• iron
• vitamins D
• calcium zinc iodine

A trained dietician can help someone who desires to follow a vegan or vegetarian diet. 

2. Vegetarian

Vegetarians abstain from eating meat, fish, and other products derived from animals, such as gelatin, but they do consume eggs, dairy products, and honey. Vegetarians differ from vegans in that they do not abstain from all animal products but rather only those that involve the death of animals.

Vegetarians defend the consumption of animal products like eggs and dairy, whereas vegans call it cruelty and exploitation.

3. Pescatarian

Pescatarians are vegetarians who eat fish instead of meat, dairy, and eggs.  Pescatarians, in addition to reaping the benefits of a plant-based diet, may also reap the benefits of eating fish.  It suggests that oily fish like salmon and mackerel can help lower the risk of cardiovascular disease and stroke because of the omega-3 fatty acids they contain.

4. Raw Vegan

A raw vegan is someone who eats only uncooked or minimally-heated plant-based cuisine. Common sources of carbohydrates including potatoes, rice, and bread are off limits on this plan. Some adherents of the raw food diet, however, bake bread in a dehydrator using sprouted grains.

5. Pegan

The pegan diet is a hybrid of the vegan and paleo eating plans. People who follow a pegan diet focus mostly on plant-based foods, consuming only small amounts of dairy, eggs, and meat.

This diet is considered low glycemic since it limits the consumption of processed and refined foods. In addition to the health benefits of a Paleolithic diet, following a pegan diet may further lower the incidence of obesity, inflammatory disorders, and some malignancies.

6. Flexitarian

A flexitarian diet is predominantly vegetarian but may incorporate fish or meat on rare occasions. A flexitarian diet has been linked to numerous potential health benefits-

• reduced body mass
• better metabolic health lowers diabetes risk raises blood pressure helps with IBD
• Expertly recommended dietary intakes may be more easily attained while adhering to a flexitarian diet.

Both veganism and a plant-based diet are possible.

These phrases are not intended to create artificial boundaries between those who choose to follow plant-based diets and those who choose to follow a vegan diet. It’s possible that many people who initially forgo eating animals for ethical or environmental reasons transition to a whole foods, plant-based diet later on.

On the other hand, some people may begin by adopting a whole foods, plant-based diet and then transition towards veganism by also eliminating all forms of animal-derived items from their daily lives.

Here’s the deal

These days, fewer and fewer people are opting to include meat, eggs, and dairy in their daily diets. Some people don’t like to put a name on their diet, whereas others identify as plant-based or vegan. Despite their differences, these two concepts have a lot in common with one another. Moreover, when executed with care, both diets can be beneficial to one’s health.