If you’re curious about adopting a plant-based or vegan lifestyle, you may be wondering what the difference between the two really is. While both diets prioritize the consumption of plant-based foods, they differ in their approach and the reasons behind their adoption. Plant-based diets tend to focus on whole, unprocessed foods, while vegan diets exclude all animal products, including meat, dairy, eggs, and even honey. Understanding the nuances between these two dietary approaches can help you make an informed decision about which one is right for you. So, let’s dive in and explore the differences between plant-based and vegan diets!
Vegan Diet, Definition
The term “vegan” was coined in 1944 by Donald Watson, who defined it as a lifestyle that abstains from all animal products for ethical reasons. This means that a vegan diet excludes not only meat, but also dairy, eggs, and even honey. However, over time, more and more people have adopted veganism for reasons beyond animal welfare, including health and environmental concerns. As a result, the term “vegan diet” is now commonly used to describe a diet that completely eliminates all animal products, regardless of motivation.
Plant-Based Diet, Definition
On the other hand, a plant-based diet is focused primarily on consuming food that come from plants. While some people use the term to refer to a 100% plant-based diet, others may include small amounts of animal products. This nuance is important because the term “plant-based” was originally coined in the health science community to differentiate from terms like “vegetarian” or “vegan,” which may carry ethical connotations. Additionally, a plant-based diet does not necessarily mean never eating meat or animal products, as very small amounts can be consumed without detracting from the health benefits of the diet.
Which One Is Better?
Choosing the right diet for your needs and preferences can be overwhelming, especially when it comes to deciding on a label. But ultimately, the label doesn’t matter as much as the quality and variety of the foods you consume. So, if labeling your diet causes stress or anxiety, it’s perfectly okay to forget about it and focus on eating a variety of nutritious plant-based foods.
To make healthy eating easier, try keeping your kitchen stocked with plenty of fruits, vegetables, legumes, whole grains, nuts, and seeds. By making these plant-based foods the easy option, you’ll be more likely to reach for them when you’re hungry or short on time. And if you have a history of eating disorders, it’s important to avoid restrictive diets and seek guidance from a qualified healthcare provider or registered dietitian.
It’s also worth noting that while veganism has become a popular trend in recent years, some companies may take advantage of the “vegan” identity to market their products. So, it’s important to be mindful of food packaging and ingredients, and to prioritize whole, unprocessed plant-based foods as much as possible. Remember, the most important thing is to find a dietary approach that works for you and supports your health and well-being in the long term.
How To Get Started With A Plant-Based Diet?
If you’re eager to adopt a plant-based lifestyle, we’re here to lend a helping hand! Like any dietary change, it’s essential to have a plan in place to make the transition as smooth as possible. Follow these tips to start your journey towards plant-based nirvana.
Start with one plant-based meal a day, especially if you’re new to this way of eating. Taking small steps will prevent you from feeling overwhelmed. Once you’re comfortable with one plant-based meal a day, add another one, then a third, and so on until you’re eating entirely plant-based. This gradual shift towards plant-based meals can also help reduce your food’s impact on the environment. According to a recent survey, more and more people are making the change due to their concern for the planet. Eating just one extra plant-based meal a day can save the same amount of carbon emissions as driving from LA to New York!
For breakfast, start with something simple. Smoothies made with plant-based protein powder or tofu, oatmeal or loaded toast with avocado or chickpea spread are excellent options. A big, leafy green salad with protein-packed foods like chickpeas, lentils or quinoa is an easy and healthy lunch option.
For dinner, consider your favorite pasta dish with a meatless meat and vegan parmesan cheese, or indulge in a veggie-loaded pizza with plant-based mozzarella cheese. Just be sure to watch out for processed foods, which can contribute to weight gain. Stick to whole foods as much as possible, while allowing yourself the occasional processed treat.
Protein is crucial for muscle-building and plays a significant role in hunger and appetite. Make sure you eat plant-based protein at every meal to avoid feeling hungry all the time. Foods like fruit smoothies with tofu, quinoa salad with lots of veggies, roasted crunchy chickpeas or nuts, and tempeh stir-fry with protein-packed vegetables are great sources of plant-based protein.
Iron and Vitamin B12 are essential nutrients that can be a little harder to find in plant-based foods, but they’re not impossible. Add nutritional yeast, fortified plant milks, and fortified cereals in your diet. If you feel tired or low on energy after going plant-based, consider your protein, iron, and Vitamin B12 intake. Your doctor can measure your nutrient levels with a simple blood test.
How To Get Started With A Vegan Diet?
There are numerous ways to adopt a vegan lifestyle, and you should discover what works best for you. Here are some common options and alternative ideas to consider. Find something that resonates with you and customize it to suit your needs.
Start with a vegetarian diet and progress to veganism either in one swift move or by gradually eliminating dairy and eggs. Eliminate all meat, including fish and poultry, from your meals. Avoid replacing it with more dairy and eggs, and instead focus on incorporating more plant-based protein sources into your diet. Check product labels carefully and avoid items that contain animal-based ingredients such as gelatin and rennet (except for dairy and eggs).
If you haven’t already, add more whole grains, beans, legumes, tofu, nuts, and seeds to your meals.
Or…take your time and gradually eliminate animal products from your meals, starting with the easiest items and saving the most difficult ones for last.
Decrease your consumption of animal products gradually while simultaneously increasing the number of plant-based foods in your meals until you have completely eliminated all animal products from your diet.
Final Thoughts
Plant-based and vegan diets have become increasingly popular in recent years due to their numerous health and environmental benefits. By focusing on whole, plant-based foods and eliminating animal products, individuals can improve their overall health, reduce their risk of chronic diseases, and contribute to a more sustainable food system. While making the switch to a plant-based or vegan diet may seem daunting at first, there are many resources and strategies available to make the transition easier. With careful planning and a commitment to sustainability and health, anyone can enjoy the benefits of a plant-based or vegan lifestyle.