Plant-Based Diet vs Vegan Diet

Updated: 17/12/2024

What is a Plant-Based Diet?

A plant-based diet primarily focuses on foods derived from plants, including vegetables, fruits, grains, legumes, nuts, and seeds. Unlike veganism, it does not necessarily exclude all animal products. Some individuals following a plant-based diet may occasionally consume dairy, eggs, or other animal-derived foods.

Many plant-based eaters prioritise whole, minimally processed foods, as these retain more nutrients and fibre. This diet is often chosen for its health benefits, as research suggests it may reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers.

Want to explore plant-based meals? Check out our meal plans for inspiration.

What is a Vegan Diet?

A vegan diet also excludes all animal-derived foods, including meat, dairy, and eggs. However, veganism is more than a diet—it’s a lifestyle focused on reducing animal exploitation. Vegans avoid using products made from or tested on animals, such as leather, wool, and certain cosmetics. The primary motivation for veganism often includes ethical and environmental concerns, with many vegans striving to reduce their impact on animals and the planet.

Learn more about our mission to support ethical eating on our About Us page.

Key Differences Between Plant-Based Diets and Vegan Diets

The main difference between plant-based and vegan diets lies in motivation and scope. A plant-based diet focuses specifically on consuming foods from plants, often for health reasons, while veganism encompasses a broader lifestyle that avoids animal-derived products in every form, based on ethical beliefs. While a vegan diet is inherently plant-based, a plant-based diet does not necessarily carry the same ethical commitment as veganism.

Here’s how vegan, vegetarian, and plant-based diets compare:

• Plant-Based: Focuses on consuming only plant-derived foods, mainly for health reasons.
• Vegan: Avoids all animal-derived foods and products as a lifestyle choice, rooted in ethical concerns for animal welfare.
• Vegetarian: Excludes meat but may include animal by-products like dairy, eggs, and honey.

While a vegan diet is inherently plant-based, a plant-based diet doesn’t always carry the ethical considerations central to veganism. Curious about plant-based eating? Explore our plant-based single meal kits.

Can You Be Plant-Based but Not Vegan?

Yes, you can be plant-based but not vegan. Someone who follows a plant-based diet may eat only plant-derived foods but still use animal products in other aspects of their life, such as wearing leather or using non-vegan cosmetics. This approach is often focused on health benefits rather than a broader ethical or environmental stance.

Health Benefits of a Plant-Based Diet

A plant-based diet is often celebrated for its health benefits, thanks to its emphasis on whole, nutrient-rich foods. Some of the top advantages include:

• Improved Heart Health

Studies have shown that reducing animal products and eating more plants can lower cholesterol levels and reduce the risk of heart disease.

• Better Digestion

Fibre-rich plant-based foods promote a healthy gut microbiome, which aids digestion and supports overall health.

• Weight Management

Plant-based diets are typically lower in calories and fat, making them a good option for those aiming to maintain or lose weight.

• Flexibility

Unlike veganism, a plant-based diet allows for occasional consumption of animal products, which can make it easier to adopt and sustain over time.

To maximise these benefits, focus on whole, minimally processed foods and ensure you’re meeting nutritional needs.

Health Benefits of a Vegan Diet

A vegan diet takes the commitment to plant-based eating one step further by eliminating all animal-derived products. This approach has its own set of health advantages:

• Reduced Risk of Chronic Diseases

Vegan diets are linked to lower risks of heart disease, type 2 diabetes, and certain cancers.

• Lower Cholesterol Levels

Since vegan diets exclude all animal fats, they can help reduce cholesterol and improve cardiovascular health.

• Rich in Antioxidants

A vegan diet often includes a variety of fruits and vegetables, providing antioxidants that fight inflammation and promote cellular health.

However, transitioning to veganism requires careful planning to avoid potential nutrient deficiencies, such as vitamin B12, iron, calcium, and omega-3 fatty acids. Fortified foods and supplements can help ensure a balanced diet.

Why People Choose Plant-Based or Vegan Diets

People choose plant-based or vegan diets for various reasons:

• Health: Both diets are linked to improved health outcomes, including reduced risks of heart disease, diabetes, and certain cancers. Many find they have more energy and better digestion on plant-based or vegan diets.
• Environmental Impact: The animal agriculture industry is a major source of greenhouse gases, deforestation, and water use. Both diets help reduce environmental footprints, though plant-based diets may offer greater flexibility.
• Animal Rights: Veganism is often motivated by a commitment to minimizing animal harm. Many vegans avoid animal products in all areas of life to reduce animal exploitation and suffering.

Which Diet is More Sustainable: Plant-based or Vegan?

Both diets help the environment by reducing the demand for animal agriculture, which is a major contributor to greenhouse gas emissions, deforestation, and water use. Some argue that a plant-based diet—particularly if it focuses on whole foods—could have a slightly greater environmental impact than a vegan diet that includes processed vegan items, as whole foods tend to require fewer resources to produce. Both plant-based and vegan diets have a smaller environmental footprint than diets heavy in animal products.

Key sustainability benefits include:

• Reduced Greenhouse Gas Emissions

Plant-based and vegan diets significantly reduce emissions from livestock agriculture.

• Lower Water and Land Use

Both diets help conserve water and reduce deforestation caused by farming.

Vegan diets may have an edge when it comes to sustainability since they eliminate all animal-derived products. However, sustainably sourced plant-based ingredients are equally crucial for an eco-friendly impact.

How Can You Transition to a Plant-based or Vegan Diet?

Making the shift to either diet can feel overwhelming, but small steps can make the transition smoother:

• Start with Plant-based Meals

Gradually incorporate more plant-based recipes into your diet, such as salads, grain bowls, or smoothies.

• Experiment with Substitutes

Try plant-based alternatives like almond milk, tofu, or tempeh to replace animal products.

• Educate Yourself

Learn about the nutritional needs of your chosen diet to avoid deficiencies and maintain balance.

• Plan Your Meals

Having a plan can reduce the temptation to fall back on less healthy or less ethical options.

Consistency is key, so take your time and find what works best for your lifestyle.

Which Diet is Right for Me?

Choosing between a plant-based and vegan diet depends on your personal goals and motivations. If you’re primarily interested in health and sustainable eating, a plant-based diet focusing on whole foods may be ideal. If you are motivated by ethical concerns and want to avoid animal products in all areas of life, veganism could be a better fit. Whatever you choose, incorporating more plant-based foods can benefit your health, support environmental sustainability, and contribute to animal welfare.

Ready to explore plant-based options? Check out our meal plans for inspiration.

Still have questions? Contact us for personalised guidance.

With Love,

Jimmy