Plant-Based, Vegetarian or Vegan….Which One is Best?

Many people associate a plant-based diet with a vegetarian or vegan lifestyle. But are they one and the same?

Simple answer: no!

Plant-Based Diets

Plant-based eating means focusing on foods sourced from plants – think things like fruits, vegetables, nuts and seeds, whole grains, legumes, beans and oils. While the large majority of your food is sourced from plants, it does not mean you are strictly vegetarian or vegan. Plant-based diets tend to include some meat, dairy or animal products, just as a small proportion of your overall food intake.

Plant-based diets are normally adopted for health reasons, rather than ethical or cultural purposes, as they’ve been shown to have many benefits for heart health, cholesterol, weight balance – the list goes on!

Vegetarian

A vegetarian diet involves cutting out all meat, fish and poultry. It’s often adopted for ethical or cultural reasons and has become more and more popular as people have grown more aware of animal cruelty and slaughtering practices. Some religions also believe animals are sacred and should not be killed for food, another reason many adopt a vegetarian diet.

Some people choose to go pescatarian, meaning they restrict all animal meat other than seafood, but a strict vegetarian diet means eating no animal meat. It does, however, allow animal products that don’t require the killing of animals – such as milk, cheese, honey and eggs.

Vegan

A vegan diet is a step up from being vegetarian, restricting all foods produced from or by animals from your diet. This includes seafood, chicken, meat, dairy, eggs, and even foods like honey which don’t require the killing of animals. The idea is to eat entirely from plants and the earth. Again, this can be adopted for ethical, religious/cultural or health reasons. 

So which is right for me?

If you’re wanting to adopt one of these diets for health reasons, there is no “one size fits all” approach. Each of these three ways of eating can be healthy or unhealthy, depending on how you execute them.

Plant-based, vegetarian and vegan diets can all still be unhealthy ways of eating if you focus on processed, refined or fast foods to replace your animal products. After all biscuits, chips, soft drinks and lollies can all be vegetarian/vegan – so it’s still very possible to go overboard on the saturated fat, sugar and salt while following a plant-based diet.

Even more, often “vegan meats” are high in sodium, sugars, preservatives or additives, making them not the healthiest alternatives to include in your diet regularly. If you’re replacing your animal products with these vegan alternatives like vegan sausages, Bolognese, burger patties etc, this may not be the healthiest way of eating for you.

However, if you focus on including a wide variety of vegetables and fruits, whole grains, legumes and beans, nuts and seeds – basically a mostly wholefoods-based way of eating – each of these three lifestyles has significant health benefits. They restrict foods like red meat, which are often high in saturated fat, and prioritise an abundance of plant-based foods, which are packed with nutrients, vitamins and fibre.

It comes down to what works for you and your lifestyle, which you enjoy and find sustainable, and which you are most ethically aligned with.

Any of these ways of eating can be so healthy and nutritious provided you plan your meals and ensure you get all the important nutrients you need in your diet!

References

 Alexander, H., 2020. 5 Benefits Of A Plant-Based Diet. [online] MD Anderson Cancer Center. Available at: <https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html#:~:text=Plants%20are%20high%20in%20fiber.&text=Eating%20a%20plant%2Dbased%20diet,great%20for%20good%20bowel%20management.> [Accessed 1 November 2020].

Dietitians Australia, 2020. Vegetarian Diets – The Basics » Dietitians Australia. [online] Dietitiansaustralia.org.au. Available at: <https://dietitiansaustralia.org.au/smart-eating-for-you/smart-eating-fast-facts/healthy-eating/vegetarian-diets-the-basics/> [Accessed 2 November 2020].

Heart Foundation NZ, 2020. Should We Be Ditching Meat And Dairy?. [online] Heart Foundation NZ. Available at: <https://www.heartfoundation.org.nz/wellbeing/healthy-eating/nutrition-facts/plant-based-vegetarian-vegan-diets#:~:text=Some%20people%20eating%20a%20plant,%2C%20poultry%2C%20%EF%AC%81sh%20and%20seafood> [Accessed 1 November 2020].

McManus, K., 2018. What Is A Plant-Based Diet And Why Should You Try It? - Harvard Health Blog. [online] Harvard Health Blog. Available at: <https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760> [Accessed 1 November 2020].

National Kidney Foundation, 2020. Plant-Based Diet Or Vegetarian Diet – What Is The Difference?. [online] National Kidney Foundation. Available at: <https://www.kidney.org/atoz/content/plant-based-diet-or-vegetarian-diet-difference> [Accessed 1 November 2020].

The Vegan Society, 2020. Nutrients. [online] The Vegan Society. Available at: <https://www.vegansociety.com/resources/nutrition-and-health/nutrients> [Accessed 1 November 2020].