Vegan, vegetarian and plant-based – what are the differences?

Vegan and vegetarian diets have grown in popularity over the past decade and now the term ‘plant based’ is bandied around on café menus, social media feeds and supermarket shelves. But what are the differences between veganism, vegetarianism and plant-based eating? Healthy Food Guide founding editor Niki Bezzant explains.

Here’s what we cover:

• What plant-based means
• How to be vegetarian
• What veganism is
• How to stay healthy on a plant-based diet
• 6 nutrients to watch on a plant-based diet
• Plant-based staples for your trolley

It can be confusing when we hear the term ‘plant based’ when it comes to diets. The term has been used to describe many different ways of eating. So, what do they all mean – and which is best for you?

What is ‘plant based’ anyway?

There’s no real official definition of a plant-based diet.

Looking at it literally, a plant-based diet is a diet that is based on plants; a way of eating that is mainly plant foods such as vegetables, fruit, grains, nuts, legumes and seeds.

Nutrition experts point out that plant-based diets can also include animal-derived foods such as fish, meat and dairy. The well-regarded Mediterranean diet is an example of this sort of plant-based diet. It’s a diet that’s firmly based on plants, but also features small amounts of other animal foods, and is widely acknowledged to be a great diet for health and longevity.

This type of plant-based diet might also be described as a flexitarian diet or a semi-vegetarian diet. Someone who eats no meat but eats fish – known as a pescatarian – is also likely eating a plant-based diet.

Other diets are also described as plant based. They include diets that are plant only, such as a vegan diet, and diets that include some animal foods but not meat, such as a vegetarian diet.

What is a vegetarian diet?

A vegetarian diet is based on plant foods and excludes meat, poultry and fish. Vegetarian diets include:

• vegetables
• fruit
• nuts
• seeds
• grains
• legumes

They may also include:

• eggs
• dairy foods

A vegetarian diet that includes eggs is known as ovo-vegetarian, and a vegetarian diet that includes dairy is lacto-vegetarian. These can be combined (ie, including both eggs and dairy) as lacto-ovo vegetarian.

Experts say a well-planned vegetarian diet – with or without eggs and dairy – can be a healthful way of eating that offers a good range of nutrients, vitamins and minerals.

It’s important for vegetarians to replace protein from meat sources with other forms of protein, to ensure they get enough. This is especially important for older vegetarians to help maintain muscle strength and mobility. Tofu, legumes, nuts, seeds, eggs, yoghurt and wholegrain bread are good options to include help meet daily protein targets.

Also, iron from plant sources can be harder to absorb than animal-sourced iron so it’s a good idea for vegetarian women and children to keep an eye on this nutrient and include vitamin C-rich foods at meals to aid non-haem iron absorption.

Browse our amazing vegetarian recipes.

What is a vegan diet?

Another plant-based way of eating, a vegan diet is similar to a vegetarian diet, in that it excludes meat, poultry and fish. But it goes further to exclude all other animal foods. Many vegans also avoid animal products in other areas of their lives, including beauty products, shoes and clothing.

A vegan diet includes:

• vegetables
• fruit
• nuts
• seeds
• grains
• legumes

A vegan diet excludes:

• meat
• poultry
• fish
• eggs
• dairy
• insects
• insect foods such as honey

Experts say a well-planned vegan diet can be a healthful way of eating, too. But extra care needs to be taken to make sure you’re getting all the nutrition you need, including protein, calcium and vitamin B12 and iron especially. These are things we typically get from animal foods such as meat, fish, dairy and eggs, and getting them without those foods in the diet can be more difficult – though it’s by no means impossible.

One vitamin vegans might need to consider taking as a supplement is vitamin B12. This is only found in animal foods, so can be difficult to get in a diet without them. Vitamin B12 might be in some foods that are fortified, such as cereals or plant milks.

For delicious vegan recipes head here.

How to get the best out of your plant-based diet

All of the above types of plant-based diets can be healthy and highly nutritious. But like other eating patterns they can also be unhealthy and low in nutrition, depending on the types of food you include.

If you’re eating too much highly-processed food – whether vegan, vegetarian or otherwise – you’re not giving your body the best possible nourishment. It’s just as possible to have a poor-quality vegetarian or vegan diet as it is to have a poor-quality meat-based diet.

So, whichever plant-based way of eating you go for, make sure you stick to these basic principles:

1. Choose whole foods first – go for unprocessed vegetables and fruits as much as possible. With other plant foods, go for minimally processed versions and whole grains
2. Eat your colours – eat tons of colourful foods from the above food groups
3. Go for variety – make sure your diet includes a wide variety of different foods so you get the widest possible range of nutrients.

6 nutrients to watch on a vegetarian diet

Whenever a complete food or food group is removed from the menu, it’s important to consider what nutritional value it provides and how it can be replaced. Plant-based diets have lots of benefits, but they do mean you have to be careful to cover all your nutritional bases. Here are some nutrients that may need special attention on a plant-based diet, as well as foods that can be included to help meet nutritional needs:

Vitamin B12

B12 is required for cell division, the formation of red blood cells and a healthy nervous system. Similar to iron, low levels of vitamin B12 can result in tiredness and lethargy. Eat dairy foods, eggs, fortified milks and Marmite to ensure adequate B12 levels. If you’re following a vegan diet, B12 levels may need to be tested by a GP to check whether a supplement is required.

Calcium

Calcium is important for bone growth and strength, as well as healthy teeth, muscle and nerve function. To ensure you are getting your daily calcium requirements consume milk, yoghurt and cheese or fortified alternatives. Calcium-set tofu is also a great option.

Protein

Protein is essential for healthy growth and development. Plant sources of protein include nuts, seeds, legumes, soy products such as soy milk, tofu and tempeh, textured vegetable protein (TVP) like Quorn, eggs, dairy and whole grains.

Zinc

Zinc is necessary for growth and development, wound healing, healthy skin and healthy immune function. Nuts, seeds, legumes, whole grains, eggs, dairy and soy products are all great sources of zinc.

Iron

Iron transports oxygen around the body. Low iron levels result in tiredness and lethargy. Iron needs increase when girls start menstruating. Plant-based sources of iron include nuts, seeds, legumes, iron-fortified breads and cereals, leafy green vegetables such as spinach, eggs, dried fruits and whole grains like oats and quinoa.

Omega-3s and healthy fats

These play a critical role in brain function and immunity. While coconut oil is experiencing some popularity at present, fats such as flaxseed oil, nuts and olive oil have mountains more evidence to support their health-giving benefits. Other sources of omega-3 fats include chia, hemp, soybeans, seaweed, eggs and fortified soy milk.

Plant-based staples for your trolley

BEANS, PEAS AND LENTILS provide high-quality protein and are rich in a type of fibre called ‘resistant starch’, which is great for promoting gut health.

EGGS are a valuable source of protein and are packed with zinc and folate. Experts agree healthy people don’t need to limit their egg intake, and those at higher risk of heart disease can happily include six a week.

WHOLEGRAIN BREAD is a rich source of low-GI carbohydrates. If you pick a loaf with added seeds, such as soy-linseed, you’ll boost your intake of healthy omega-3 fats.

TOFU, TEMPEH AND QUORN are all rich in protein and suit a range of dishes. Firm tofu and tempeh can be used in stir-fries and curries, with silken tofu suitable for sauces. Quorn comes from a fungus and is available as mince, pieces or sausages.

NUTS AND NUT BUTTERS provide healthy fats, protein and a range of vitamins and minerals. Aim for a 30g handful every day and eat a variety, such as walnuts, Brazil nuts, cashews and almonds.

Bottom line

A plant-based, vegetarian or vegan diet can absolutely meet all your nutrient needs, if planned well.  Keep an eye around potential gaps such as calcium, iron, B12, protein, omega 3s and zinc.

For more on vegan, vegetarian and plant-based diets you might be interested in: How to choose vegan cheese alternatives or Help my teen has just turned vegetarian