This article examines the basics of eating a plant-based diet. There are two main “types” of plant-based diets: Vegetarian and Vegan. This article is only a high-level overview for information only. Use it as a means to decide if further exploration into this diet is of interest to you. There are many diets out there and this is just one of them. So, if after reading this, you don’t think that eating vegan or vegetarian is for you, that is perfectly acceptable. If you want more information, I’ve included some links to other sources on adopting a healthy plant-based diet.
Definitions
There are two main flavors of Plant-based diets: Those that have some form of animal products in it and those that have zero animal products in it.
Vegan is the term used to describe a diet that restricts animal products completely. This could even include things like gelatin (typically from bones) and honey (from bees). Vegans may also extend their animal product restrictions outside of diet and eliminate other animal products from their life such as leather and silk. This is the most restrictive diet of the diets described in this article.
Vegetarian is the term used for a diet that favors plant-based food but may include some types of animal products. The type of animal products allowed provides categories for vegetarianism. There are 4 main categories of vegetarian:
- Lacto-vegetarian: This diet excludes meat, poultry, eggs, fish, and seafood, but allows dairy products such as milk, cheese, butter or yogurt.
- Ovo-vegetarian: This diet excludes meat, poultry, fish, seafood and dairy products, but allows eggs.
- Lacto-ovo-vegetarian: This diet combines the above two categories and excludes meat, fish, seafood, and poultry, but allows eggs and dairy products.
- Pescatarian: This diet can have probably 3 sub-categories under it. In the most strict form, it would exclude meat, poultry, eggs, and dairy, but allow fish and seafood. Some folks may eat eggs or dairy as well as fish.
How To Eat Vegan
Because Veganism is the most strict form of a plant-based diet, we will start with that.
To eat a vegan diet, one must consume only plant-based food. All animal sources are eliminated. As mentioned above, this usually also includes honey and gelatin. It’s important to note that many gel-caps for medications as well as other foods may contain gelatin. Marshmallows and gummy candy, also contain gelatin. It is important to read food labels to know what is in your food.
Vegan diets tend to be higher in fiber than other diets, even whole-food-based diets. However, because all animal products are eliminated, there is a chance for nutrient deficiency.
Opt for whole-grains, sprouted and fermented plants, and lots of minimally processed fruits and vegetables.
Tofu, tempeh, legumes, nuts, seeds, algae, and nutritional yeast are good sources of protein. Opt for calcium-fortified plant milks and yogurts to get additional calcium into your diet. And look for Vitamin B12 and D when possible. Nutritional yeast is a great way to get B12 in your diet and it also provides a cheesy-type flavor.
It is important to eat a balanced and well-planned vegan diet to reduce the risk of nutrient deficiencies. For example, not many plants contain what is called a “complete protein”. Meats contain all the essential amino acids. (Amino acids are the building blocks of protein, and essential amino acids are those we cannot make in our body and must get from food.) So, eating a variety of plant-based protein sources is imperative to get a “complete protein” on a vegan diet.
Benefits and Concerns of a Vegan Diet
Many vegans tend to have a lower body weight than other individuals. Studies have been done that indicate a vegan diet may even promote weight loss more than calorie-restricted diets. This may be due to several factors such as eating a lot of vegetables can be very filling without adding a ton of calories. Also, higher fiber meals help individuals feel fuller longer.
Higher fiber diets may also contribute to heart health and blood sugar regulation. Not to mention, eating only plants will restrict the consumption of saturated fat, and promote the heart-healthy polyunsaturated and monounsaturated fats found in plants.
Some studies are also showing that a vegan diet could reduce cancer risk and arthritis. Plant-based protein may reduce the risk of poor kidney function since the kidneys are responsible for processing protein. More studies are needed to confirm the relationship between cancer, arthritis or kidney function and a vegan diet. But it is worth noting.
One of the main concerns is nutritional deficiencies stemming from the elimination of all animal sources. (Though, to be fair, nutritional deficiencies can occur in any diet, even “unrestricted diets” and are quite prevalent in typical western diets of processed food.)
The biggest risks are Vitamin B12, Vitamin D, long-chain omega3 fatty acids, iodine, iron, calcium, and zinc. It is not impossible to consume these nutrients on a vegan diet. It does, however, require some planning as well as understanding more of how the body produces and absorbs many of the nutrients. For example, some nutrients inhibit certain vitamins from being absorbed, others boost absorption. So, eating good combinations of foods and eliminating or restricting others may be crucial. Also, the way you cook or prepare your food can add or subtract nutrients from the diet.
How to Eat Vegetarian
Vegetarianism is much less strict than a vegan diet. As with the vegan diet, it’s good to opt for whole-grains, sprouted and fermented plants and lots of minimally processed fruits and vegetables to maximize your nutrient consumption.
However, you have more freedom to eat non-plant based foods such as eggs or dairy, and in some cases fish. I knew someone who was vegetarian (probably lacto-vegetarian) at home, but due to challenges when he traveled, he would opt to eat pescatarian.
Eggs will add many nutrients to your diet. Remember one egg must contain all the nutrients needed to grow a whole chicken so they are rich in many beneficial nutrients. Not everyone can eat eggs or choose to eat eggs.
Dairy can add much-needed vitamin D and calcium. Eating dairy may not be an option for you.
So, how you choose to eat vegetarian, make sure you understand the limitations that you will encounter regarding the nutrition in the foods you choose to eat.
Benefits and Concerns of a Vegetarian Diet
The benefits of a vegetarian diet mimic the vegan diet for weight loss, heart health, blood sugar control, and cancer risk. Though, due to the wider variety of foods allowed in a vegetarian diet, success may be more varied. For example, dairy and eggs have many more calories from fat than almost any plant, and therefore if consumed in large quantities may still cause weight gain. So, be mindful that getting the benefits of a vegetarian diet, you will still need to eat a well-planned diet. Fewer studies are conducted on a vegetarian diet than a vegan diet, likely because it is harder to control the diet (it’s less restrictive). So, more studies would be needed to prove causation for health benefits.
Risks of nutrient deficiencies are lower than a vegan diet but still present. Most notably, studies show vegetarians can still be at risk for protein, calcium, selenium, iron and vitamin B12 deficiencies. It’s important to understand where you can get these nutrients and make sure you get them in your diet. Sources of nutrients “allowed” in a vegan diet are also allowed in a vegetarian diet.
Conclusions
Eating a plant-based diet can contribute to many health benefits. There are many forms available to choose from. However, due to the food restriction, may be harder to stick to in the long term. Folks that choose to eat vegan often choose it for reasons beyond health benefits. From the environment to the ethical treatment of animals, the underlying reason to eat vegan may help you stay on the most restrictive diet.
Additionally, some people have conditions that make it hard to process meat and poultry, and this may force you into a vegetarian diet of some flavor.
However, eliminating meat or animal products isn’t for everyone, and if it isn’t for you, that’s OK, there are other ways to eat healthy (and ethical) without the restriction.
Are you still on the fence regarding a diet? Here’s my overview of popular diets. Or, you can choose to eat healthy without dieting.