Confused About Plant-Based vs Vegan Diets?

Stephanie Anderson Witmer
·9 min read
6

Thinking about going meatless? We dig into all the different plant-based diets.

If you’re looking to go the meatless route, not all plans are identical. Here’s what you need to know about the different diets that make plants the centerpiece of every meal.

If you feel like you’re seeing and hearing the words “plant-based” and “vegan” just about everywhere these days, you’re not imagining things. Plants are finally getting front-and-center placement on our plates. Soy and almond milks, meat alternatives and other plant products are more accessible than ever. And more people, including celebs like musicians Lizzo and Billie Eilish .,,..and athletes Cam Newton and Chris Paul, are giving meat and dairy a hard pass. Still, a meat-free diet can come in many forms, and all the categories—vegan, vegetarian, flexitarian, plant-based—can be kind of confusing. Let’s break down what it means.

While veganism is a type of plant-based diet, not all plant-based diets are vegan. A vegan diet means you’re eliminating all animal-based foods, from meat and chicken (obviously) to eggs and dairy. Plant-based diets, on the other hand, aren’t necessarily as rigid. A true plant-based diet is composed mostly of fruits, vegetables, grains and legumes, though some may choose to eat eggs, dairy or even a small amount of meat, poultry or seafood.

Beyond that, there are other ways in which vegan and plant-based diets are unique—but also places where they share common ground. Let’s take a look at the major differences and similarities between the two.

The differences between plant-based vs vegan diets

There are several important ways these two ways of eating are distinguishable from one another. These are some of the dietary differences between the two.

Vegan diets are more restrictive than other plant-based diets.

Vegans don’t consume anything made from or by an animal. Other plant-based diets allow for some animal products, like eggs or dairy.

Being vegan means carefully reading food labels.

It’s not just the end product, but what it’s made from, that matters for vegans. Cookies or crackers may be meat-free, but lots of “hidden” animal ingredients can be found in them, like lard, suet, casein, whey, gelatin, collagen and carmine.

Veganism can extend beyond food.

Many vegans avoid animal products in their clothing and household goods, as well, including wool, leather, fur, suede, down and other feathers, silk and beeswax.

Some seemingly vegan foods are not.

Don’t assume the pasta primavera, tomato soup or vegetable medley at a restaurant is vegan (or even vegetarian). It may contain animal-based add-ins like cream, butter or chicken broth for flavor.

Some plant-based diets include meat.

Flexitarian (semi-vegetarian) diets allow for some meat now and then. And some groups like pescatarians don’t eat meat but do eat fish and seafood. The Mediterranean diet is considered to be plant-based yet permits fish, seafood, poultry and other lean meats.

Related: Eating a Plant-Based or Pescatarian Diet Could Lower Your Risk of Severe COVID

Many common sweeteners are not vegan.

Newsflash: Bees are living creatures, too! Honey, therefore, is not vegan. Neither are many white and brown sugars, which are refined using charred animal bones. Followers of the vegan diet may use vegan sugar or substitute in agave nectar, maple syrup, coconut sugar, date syrup or brown-rice syrup instead of the usual sweet stuff.

Some plant-based diets include eggs or dairy.

Ovo vegetarians eat eggs but no meat or dairy; lacto vegetarians eat dairy but no meat or eggs. And lacto-ovo vegetarians eat eggs and dairy but no meat. (Got that?)

Store-bought snacks may be plant-based but often aren’t vegan.

Candy, sweets and snacks often contain animal products such as milk, butter, whey, eggs, honey or gelatin. On the other hand, there are plenty of sweet and salty snacks that are “accidentally” vegan, including Cracker Jacks, Hershey’s chocolate syrup, Wheat Thins and Ritz crackers.

Related: 50 Best Vegan Snacks

Most pasta is vegan, but not all.

Pasta is a staple in many plant-based diets. Most are made with little more than wheat, salt and water (or gluten-free versions made from lentils, chickpeas or rice). But eggs and cheese can be an ingredient in fresh or dumpling-style pastas such as gnocchi and ravioli.

Not all plant-based meats are vegan.

Veggie burgers, bacon, sausage and “chick’n” patties are all tasty ways to eat more plants. But read labels carefully if you’re vegan, as some contain eggs, milk or milk derivatives (like whey).

Related: Vegan vs. Vegetarian: What's the Difference?

Health differences between vegan vs plant-based diets

In the big picture, following an eating plan that prioritizes plants over higher-fat meat is a definite win, whether you’re going the plant-based or full vegan route. But there are unique ways in which these different approaches impact your health.

Vegans have a greater risk of nutritional deficiencies.

Vitamin B12 comes mostly from animal sources (and also nutritional yeast, which is vegan). And while there are plant sources of omega-3 fatty acids, vitamin D, iron and calcium, vegans may lack these nutrients if their diets aren’t varied and may require supplements.

Related: Foods High in Vitamin B

Vegans take fewer medications.

A 2021 study found vegans took 58 percent fewer pills compared to non-vegetarians. The researchers posit this may be due to vegans’ generally lower body mass.

Vegan diets may be better for weight loss.

Overweight adults following a low-fat vegan diet lost more weight and improved certain cardio-metabolic risk factors compared to those following a Mediterranean diet, researchers found in one 2020 study.

Vegans have the lowest risk of cancer.

A study of nearly 70,000 participants found vegetarians had decreased risks of some gastrointestinal cancers. Vegans showed significant protection against overall cancer incidence.

12 Similarities between vegan and plant-based diets

Given that both these eating plans put the emphasis squarely on fruits and vegetables, it’s not surprising that people get them confused with each other. These are some of the ways in which the two nutritional approaches are similar.

You won’t go hungry on either diet.

Instead of focusing on what you’re removing or restricting from your diet, think about what you can eat. The list is long: Nuts, seeds, beans, grains, berries, bread, yogurt (dairy or dairy-free), meat-free burgers, pasta, potatoes and more.

Related: 150+ Foods You Can Enjoy on a Plant-Based Diet

Plant-based and vegan diets focus mostly on whole foods.

The list of whole-food options on either diet is robust, including fresh or frozen fruits and veggies, beans, whole grains and healthy fats like avocado, nuts, seeds and extra-virgin olive oil.

Both diets are fiber-rich.

High-fiber food sources include legumes, whole grains, fruit and vegetables (not meat, cheese, milk or eggs). Fiber is good for gut health and digestion.

Protein is no problem on either diet.

Veg-heads can get plenty of protein from plant-based protein sources. Beans, tofu, edamame, tempeh, peas and quinoa are just a few.

Related: The Best Vegan Breakfast Recipes

Both diets allow for sweet treats.

It’s not all kale all the time. Many desserts and treats are plant-based, plus there are plenty of vegan treats, ice creams and other snacks anyone can enjoy.

Not all plant-based or vegan food is healthy.

Plant-based and vegan foods have what’s known as a health halo, which means folks automatically assume they’re good for them because they’re made out of plants. But there are plenty of packaged plant-based foods that can still be loaded with sugar, salt and unhealthy fats.

Foods in either diet can be highly processed.

Similarly, many vegan or plant-based snacks, meat alternatives, nut milks and other packaged foods have long lists of ingredients and are highly processed. You can avoid this by centering your diet on mostly whole foods.

Health similarities of vegan and plant-based diets

Choosing meals with a plant focus goes a long way to shoring up your overall health, now and in the future, whether you’re pursuing a pure vegan plan or one that’s a little more lax. These are some of the perks both approaches provide for your well-being.

Both diets can lower blood pressure.

Plant-based diets have been found to reduce blood pressure. Vegetarians have a 34 percent lower risk of developing hypertension than non-vegetarians, according to a 2016 study.

Both diets can reduce “bad” cholesterol.

In a review of 27 studies, researchers found vegans lowered LDL cholesterol by up to 25 percent and those following plant-based diets lowered it by 10 to 15 percent.

Both diets can decrease the risk of type 2 diabetes.

Plant-based and vegan diets may reduce the risk of developing diabetes and help treat it through weight loss, high levels of antioxidants and other protective nutrients and reducing inflammation.

Both diets can reduce stress.

The price of beef, poultry and fish continues to rise, so eating less of it or skipping it altogether can take away that extra financial burden. Other tips for saving money on a plant-based or vegan diet include buying grains and dry beans in bulk, cooking at home and making your own nut milks.

Both diets are good for the planet.

Research has found eating a plant-based diet (especially a vegan one) can significantly reduce carbon emissions, greenhouse gases and water use. Buying local foods can also lower emissions even further by reducing transportation impact.

Bottom line? You can’t go wrong with either a plant-based or vegan diet in terms of health benefits. It can be hard sometimes to wave off the burger or hot dog and head for the grilled vegetables, but with more and more meat-substitute versions of family favorites hitting the market, now is as good a time as any to give plant-based eating a try.

Next up: 10 Nutrients to Make Sure You Get If You're Following a Vegan Diet 

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