Chances are, you may have heard someone describe their diet as "plant-based" instead of vegan either on social media or out to eat. With so many ways of characterizing food choices these days, it's easy to get them all confused. So what exactly are the differences between the plant-based diet vs. vegan diet?
What does vegan mean?
While the term was first introduced in the 1940s, veganism's popularity skyrocketed in the 1960s and 1970s. Essentially, it means no dairy or animal products are consumed, including honey."I hate to use the word strict," says Susan Tucker, a health coach for plant-based nutrition and wellness and owner of Green Beat Life. "It's the most thorough and strict version of the plant-based diet."
What's the definition of a plant-based diet?
Plant-based has come to mean a diet rich in whole fruits, vegetables, nuts, seeds, and legumes with fish, dairy, or animal protein mixed in sparingly. The inclusion of some red meat, poultry, and other animal protein (like whey protein), means plant-based isn't necessarily vegetarian. Holistic Nutrition Counselor and Ayurvedic Advisor Natasha Uspensky, CHHC, AADP, describes it as similar to the Mediterranean diet, which is high in whole foods and low in poultry, cheese, yogurt, and red meat."It's being used a little bit more loosely," Uspensky says. "There isn't necessarily an official definition, but I'd say that's the one that is the most widely agreed upon in the nutrition world."
Are vegan and plant-based the same thing?
Yes and no. Think of it this way—a vegan diet is plant-based, but a plant-based diet isn't vegan. With the occasional grass-fed burger, eggs, cheese, or collagen protein, plant-based can be close, but not fully vegan."Sometimes people say I'm vegan but I eat fish twice a week," says Tucker. "I would say that's more plant-based. So people might fall into that category where they're 75 percent plant-based."
What is the best way to start a plant-based diet?
"Think about what a typical day looks like for you in terms of your dietary intake," says Lara Metz, MS, RDN, CDN. "Break it up into each meal and snack and think about what your plant-based foods are typically and how can you increase them."Meatless Mondays, dairy milk swaps, and focusing on vegetables, whole grains, and fruits at every meal are great ways to start incorporating a plant-based diet into your lifestyle. Metz recommends adding veggies to eggs in the morning for breakfast, having cut-up fruit or vegetables for a snack, and upgrading a boring lettuce/crouton/chicken salad with non-starchy vegetables like cucumbers, broccoli, peppers, and artichokes.
Overall, you want to make sure your body is responding positively to the change. "The best way of knowing if a certain dietary approach is right for you is to try it out for a period of time," says Andrea Moss, a holistic nutrition coach and founder of Moss Wellness. "You will get feedback from your body. If you're thriving, you're going to know it."