Is a plant-based diet the same thing as a vegan diet? Both meal plans have made headlines for their health benefits in recent years, and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products but focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and whole grains.
What is a vegan diet?
“With a vegan diet, you eliminate all animal products, including dairy, meat, poultry, fish, eggs and honey,” says Christine Kirlew, M.D., an internal medicine physician.
Some people choose to follow a vegan diet for ethical, environmental or health reasons. While going vegan can have health benefits, there are some pitfalls to avoid.
“Just because something is vegan doesn’t mean it’s healthy,” she says. “If you’re vegan, you can still technically eat vegan cookies, potato chips and other vegan junk food, which can be high in calories and low in nutrients. I recommend sticking to whole foods as much as possible.”
What is a plant-based diet?
“With a plant-based diet, you can decide whether or not you want to consume animal products, and the focus is on eating mostly foods that come from plant sources,” Dr. Kirlew says.
Plant-based diets also emphasize eating whole foods, meaning the food has undergone little – if any – processing and is as close to its natural state as possible.
Plant-based foods include:
Vegetables
Fruits
Whole grains (quinoa, farro, barley, oatmeal)
Plant-based oils (avocado, olive, canola)
Nuts and seeds
What is the right meal plan for you?
“Regardless of what meal plan you choose, everyone’s diet should ideally consist of 50 percent vegetables,” Dr. Kirlew says. “Fruit is healthy too, but I like to focus on vegetables because they have less sugar.”
When building your plate, aim for:
50 percent vegetables
25 percent whole grains
25 percent lean protein
“If you are not eating meat or other animal proteins like eggs, try beans or quinoa for plant-based protein,” she says. “And if you want to have meat occasionally, stick to lean meat, fish or poultry.”
Adding healthy fats—such as avocado oil when roasting veggies, a sprinkle of slivered almonds on your oatmeal or sliced avocado on your salad—will help you feel full for longer. Healthy fats alsohave numerous other health benefits.
When to talk to your doctor about your diet
“It’s a good idea to see your primary care doctor to get a basic framework for what a healthy diet should look like for you, particularly if you have an underlying health condition or have had weight loss surgery, which can affect how your body processes nutrients,” Dr. Kirlew says. “For example, if you have diabetes and want to eat healthily, you wouldn’t necessarily want to eat a lot of fruit.”
Also, if you are vegan, vegetarian or don’t eat many animal products, she recommends asking your doctor to check your B vitamin levels.
“B12 deficiency is common in vegans because it’s a nutrient found mostly in animal products,” she explains. “If you don’t consume many animal products, talk to your doctor about taking a supplement.”
Calcium is another important nutrient that can be hard to get when you don’t eat dairy products. Dr. Kirlew recommends trying calcium-fortified plant-based milk (like almond milk) or other calcium-fortified foods.
“If you’re not getting three servings of calcium-rich foods each day, ask your doctor about adding a supplement,” she says. “Try to get at least some calcium from your diet because taking too many calcium supplements can cause adverse side effects.”
Is a vegan or plant-based diet healthy?
If you eat plenty of vegetables, fruits, healthy fats and whole grains, you should still get a good chunk of your daily vitamins and minerals because plant-based foods are high in many nutrients.
“If you’re going to follow a vegan or plant-based diet, think through it carefully and plan out your meals,” Dr. Kirlew says. “You don’t necessarily have to go vegan to be healthy – plant-based is a good option for people who struggle with consistency and planning. If you are going to commit to a vegan diet, make a plan and be consistent about incorporating all the healthy food groups, including plant-based protein, so you don’t miss out on nutrients.”
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FAQs
Both meal plans have made headlines for their health benefits in recent years, and while they are similar, there are some key differences: Vegan diets eliminate all animal products, while plant-based diets do not necessarily eliminate animal products but focus on eating mostly plants, such as fruits, vegetables, nuts, ...
Can I eat eggs on a plant-based diet? ›
Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.
Do vegans eat eggs? ›
People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey. About 3% of Americans follow a vegan diet. Their reasons for eating this way vary. Some vegans do it to improve their health, as research shows that a plant-based diet could lower the risk of certain diseases.
Can you be plant-based without being vegan? ›
Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.
Is bread OK on plant-based diet? ›
At its core, a bread recipe contains four simple ingredients: flour, water, salt, and yeast — a type of microscopic fungus used to help bread rise. Therefore, the simplest form of bread is vegan. However, some types include additional ingredients like sweeteners or fats — both of which can be of animal origin.
What happens to your body when you go plant-based? ›
Plants are high in fiber.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it's great for good bowel management.
What 5 foods do you eat that are plant-based? ›
Vegetables, fruits, legumes, whole grains, seeds, and nuts are the stars of all plant-based diets. More and more people seem to be making the switch to plant-based diet foods.
What is the downside of a plant-based diet? ›
While a well-balanced plant-based diet can provide a wide range of nutrients, certain essential nutrients are more abundant in animal-derived foods. Plant-based diets can sometimes lead to nutritional deficiencies such as vitamin B12, iron, zinc, calcium, and omega-3 fatty acids.
Is pasta OK on a plant-based diet? ›
Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.
Is peanut butter vegan? ›
The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
Vegans do not eat foods that come from animals, including dairy products and eggs.
What is the most common deficiency in vegans? ›
Deficiencies in minerals such as iodine, calcium, and zinc may also occur. Iodine deficiency is very common among vegans, often leading to acquired hypothyroidism [58]. Vegan sources of iodine include iodized salt and sea vegetables containing various amounts of the mineral [45].
What are the healthiest plant-based foods? ›
Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc. Healthy fats: avocados, olive oil, unsweetened coconut, etc.
What are 30 plant foods? ›
Strawberries, blueberries, raspberries, tomatoes, carrots, cucumbers, apricots, sweet potatoes, peaches, plums, melons, eggplant, lemons, lettuce, green beans, kale, broccoli, Brussels sprouts, cabbage, spinach, corn, Swiss chard, celery, beets, onions, cauliflower, cherries, bananas, mushrooms, parsnips, turnips, ...
Can you eat pasta on a plant-based diet? ›
Is Pasta Vegan? Unfortunately, not all pasta is vegan. We've found pastas of all varieties, from spaghetti to lasagna noodles, with eggs in the ingredient lists. But don't worry—there are widely available vegan pastas that don't involve eggs or dairy and don't skimp on the texture you've come to love.
Why do people say plant-based not vegan? ›
1. The first is that veganism extends far beyond what you eat - it shapes many other life choices, whereas plant-based just refers to your diet. 2. The second is that veganism stems from a moral and ethical perspective, so the diet isn't necessarily designed to improve our health.
Can you eat cheese on a plant-based diet? ›
Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.
Can you eat meat on a plant-based diet? ›
The diet consists primarily of food made of plants: fruits and vegetables in addition to nuts, seeds, whole grains, and legumes. A plant-based diet is not a vegetarian or vegan diet; you can eat poultry, beef, eggs, fish, and dairy products, however most of your nutrient intake is coming from plant-based food sources.
