Plant-based vs. Vegan: What’s the Difference?

Photo Credit: Edgar Castrejon Unsplash

The idea of going vegan, or eating a more plant-based diet, is becoming more popular by the day. And with increasing information, exposure, and number of restaurants offering vegan and plant-based options, it’s easy to see why more people are interested in making the switch. But for those of us just starting out, how do we know which diet is best for us? We all have that friend, (or two or three) who tried switching to a strict, new diet only to drop the idea entirely after a couple of weeks and return to their previous habits. So, we want to make sure you have the resources you need to set yourself up for success. 

Changing your diet is a change in lifestyle, and it can be hard to do without the right preparation and information. For some, vegan or vegetarian diets are a bit of a mystery, and many others are also unaware of the changes they can make without committing to a strict, animal-free diet. To help you decide what option is best for you, we want to highlight the key differences between a vegan and plant-based diet. Let’s start with the basics:

A vegan diet contains no animal products. 

A vegan diet eliminates all meats, dairy, poultry, fish and honey. Anything derived from a living being counts and is removed. It might seem like a simple definition to follow, but what foods contain animal products isn’t always easy to see. For example, potato chips are often flavoured with seasoning that contains casein (a protein derived from milk). Casein is also commonly found in non-dairy creamers. Gelatin is found in many candies and salted peanuts, and even your wine or beer may be fined with isinglass (a gelatin obtained from fish), egg white, casein or gelatin. A person wanting to follow a strict, vegan diet would need to be aware of these potential ingredients and know which products are vegan friendly and which to avoid. 

A plant-based diet prioritizes plants but doesn’t necessarily exclude animal products. 

Following a plant-based diet doesn’t specifically include or exclude animal products. It’s up to you! As long as you are focusing on eating primarily plant-based meals, you are following a plant-based diet. So, what is plant-based? Plant-based foods include fruits and vegetables, but also include whole grains, plant-based oils, legumes, nuts and seeds. Eating plant-based also emphasizes eating whole-foods. This means your food is free from additives and processing, or is processed as little as possible. This is another difference from a vegan diet, which only specifies no animal products, and does not necessarily prohibit processing or additives. 

So, which diet is best—vegan, or plant-based?

This is really up to you. Many people choose veganism due to environmental or ethical reasons, which helps back their choice to follow a stricter diet. For others, a less strict diet focused on making healthier choices and avoiding processed foods may be in the priority, so they may choose a plant-based diet instead. No matter which diet you choose, or even if you decide neither is right for you, incorporating more plant-based meals into your diet is both an easy and delicious switch that has countless benefits for your health. The trick is finding what works best for your body, lifestyle, and values. 

If you are interested learning more about how you can incorporate more plants into your diet regardless of what diet you choose to follow, you can check out our 5 beginners tips for implementing more plant-based recipes into your diet.

5 Beginner’s Tips For Implementing More Plant-Based Recipes Into Your Diet

Photo by Jennifer Schmidt Unsplash

So, you’ve decided to explore the steps of how to implement a more plant-based diet into your daily life! That’s great. Whether it’s for health, environmental or religious reasons, going meat-free has many benefits. Reducing your meat intake can seem like a big feat, but when you break it down into smaller pieces, it’s way easier than we think. In the end, it can help with your overall health, save you money and you can add new recipes to your repertoire.

The great thing about going plant-based is it doesn’t need to be so black and white. You can make up the rules as you go and decide what works best for you. If you want to do “Meatless Mondays” or try vegetarian-friendly recipes a couple of times a week, that’s your call!

In this post, we break down the steps you can take to become more plant-based in your diet.

5 Steps to becoming a vegetarian plant-based eater

 1. Start slowly

When it comes to starting your journey into plant-based eating, you don’t need to cut everything out all at once. A lot of people start by eliminating red meat first (beef, pork, lamb) and then work towards a more pescatarian diet (only eating fish as their main source of animal protein). Over time, people will make a full transition, but keep in mind this is your journey. Do what’s best for your budget, lifestyle, body and timeline.

2.  Look for tasty substitutes

In recent years, finding plant-based substitutes has become easier. You can find alternatives for different meats, dairy products, and even eggs. Initially, many people think the only foods they can eat are fruits and vegetables, but with all these new food innovations, they can still enjoy meat substitutes. Tofu, tempeh, and Beyond Meat are just a few examples of meat alternatives you can implement into your plant-based grocery list. Just keep in mind that the faux meats have many preservatives, and ingredients that are not you cannot pronounce. Be mindful when transitioning and shopping for substitutes for meats and cheese. Stay on the whole foods journey as much as you can.

3. Don’t forget about your vitamins

When making the transition to a more plant-based diet, there are a couple of challenges to overcome. Our bodies are all different and you may need time to adjust to a new diet and meal plan. When you start eliminating meat, it’s important to make sure you’re getting enough protein and vitamins.

When making the switch, make sure to:

• Get extra protein by eating plain greek yogurt, eggs, cooked beans or lentils, whole grain pasta, quinoa, and nuts.

• Supplement with B12 vitamins! Normally, you’d get these essential vitamins from eating red meat. You can also add cottage cheese, nutritional yeast, soy substitutes, and oats for more B12 intake.

• Omega 3’s are another essential fatty acid for your body. If you’ve cut out eggs and fish completely, you can take them as a supplement and eat walnuts, flaxseeds or flaxseed oil, chia seeds, brussels sprouts, and hemp seeds.

4.  Start with a buddy

We all know doing challenges with friends or family makes anything more fun and exciting. Trying something new with someone you’re close to also helps keep you accountable. You can set your own check-in dates or even meal prep and try new recipes together.

5. Get creative in the kitchen

Once you’ve made the switch to vegetarianism or plant-based eating, you can start exploring new flavours, recipes, and styles of cooking. There’s a common misconception about vegetarian or plant-based food being boring, flavourless, and salad-based. But this couldn’t be more inaccurate!. Foods around the world have a plant-based foundation, including Indian, Thai, Mediterranean, Mexican, Southern Italian, and Chinese cuisines. Alternatively, you can also try plant-based meal delivery services that introduce you to new recipes and types of foods.

Finally, don’t forget to go easy on yourself. Enjoy the process as much as possible by experimenting with new ingredients and flavours. If you have some slip-ups along the way, that’s ok. We’re all different and our bodies have different needs, so do what’s right for you.