Plant-Based vs Vegan: What’s the Difference?

If you’ve looked at any form of social media in the last 6-12 months, you’ve no doubt seen the term “plant-based” somewhere. You may also have noticed that veganism is having a huge surge in popularity, not only for ethical reasons but also as a means of eating a healthy diet. “Plant-based” and “vegan” at first seem to mean the same thing, and are even used interchangeably by some, which makes things very confusing. So, I’m here to dispel some confusion for you!

What does “Plant-Based” Really Mean?

At its core, “plant-based” literally means just that. It means choosing mostly plant foods (vegetables, fruits, nuts and seeds, legumes) as your main source for food. It also generally means choosing these types of foods in forms that are as minimally processed as possible – think whole, fresh fruits and vegetables and unprocessed legumes, nuts and seeds, with which you can then create your own meals from scratch. But here’s the thing – choosing to eat predominantly plant foods (a la the “plant-based diet”) doesn’t mean you have to forgo animal foods altogether; it simply means they aren’t the primary focus of your meals anymore. You might choose to have a small, palm-sized portion of meat with your dinner once or twice a week, and that could still be considered a plant-based diet. Or perhaps you would still like to have some full-fat Greek yoghurt in your breakfast, or a boiled egg with lunch sometimes. Provided your focus is on maximising unprocessed plant foods and minimising animal products, you could conceivably call your diet “plant-based”. There is no exact ratio or amount of animal products that are “allowed” – it’s more flexible than that (which makes it an achievable and accessible way for many people to eat healthily). 

So Then, What About Vegan?

Vegan diets are a little more restrictive than plant-based diets in that a vegan diet means no animal products at all. This means no meat, eggs, dairy or honey, and no foods that contain animal parts, such as gelatine. Vegans also avoid using non-food animal products, such as leather or wool. There are no rules about making healthy food choices when it comes to veganism, however a vegan diet should be planned out to ensure you’re meeting your nutritional requirements, particularly for micronutrients like iron and vitamin B12. Unless you are eating a lot of fortified foods, these nutrients generally will need to be supplemented. Can a vegan diet really be healthy if it requires supplementing, I hear you ask? In short – absolutely, but it does require making consistent healthy choices. There are so many highly processed vegan foods out there now, but these foods are often full of additives, thickeners and gums, and have quite low nutritional value compared to whole, fresh foods.  The easiest way to eat a healthy vegan diet is to follow the premise of “plant-based” – choose whole, unprocessed fruits, vegetables, legumes, nuts and seeds, and make most of your meals from scratch using these ingredients. Of course, you can use some processed foods as well (convenience is still an important factor to consider!), just ensure they don’t sneak their way into becoming a daily food. 

So, to sum up:

- Plant-based = focus on eating plant foods, may or may not include animal products

- Vegan = focus on eliminating all animal products, may or may not focus on eating healthy foods 

About the Author

Lizzie Stow is a degree-qualified naturopath from Newcastle, Australia.

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