Wondering what’s different about a plant-based diet? I’m answering your top questions about various plant-based eating patterns, from vegan and vegetarian to flexitarian and pescatarian.
There are many versions of plant-based diets. You have vegan, vegetarian, lacto-vegetarian, ovo-vegetarian, lacto-ovo-vegetarian, pescatarian, flexitarian, semi-vegetarian, pescatarian and polo-vegetarian. Some people even get stuck between these eating patterns. Add in other dietary preferences for these diets, such as gluten-free or nut-free, and the picture becomes even more complicated. It’s no wonder that in my work as a plant-based nutritionist, I receive a lot of questions about different types of plant-based diets. What is the difference between vegan and vegetarian diets? Is one plant-based diet better for your health and the planet than others? What about flexitarian and pescatarian diets? That’s why I’m answering some of your popular questions about these different types of diets today in the Ask Sharon feature on the blog. Read more about my advice on the differences between vegetarian and vegan diets here.
What’s the difference between a plant-based diet?
question: How would you define plant-based?
Sharon’s answer:
There is no formal definition of “plant-based,” although there is a movement to create a formal definition for it when it is used as a term on food labels. Surveys show that “plant-based” means different things to different people. Researchers and health experts often use the term to refer to diets that are primarily plant-based, while chefs, restaurants, and food companies use the term to refer to diets that are 100% plant-based, known as vegan diets. Consumers use the term in different ways. It’s increasingly becoming synonymous with vegan – completely plant-based.
question: What is a vegan diet?
Sharon’s answer:
A vegan diet is 100% plant-based, which means it excludes all animal meat (including poultry, fish and red meat), dairy products (milk, cream, butter, yogurt, cheese), eggs and honey. Some people follow different forms of vegan diets. For example, some vegetarians are very careful not to eat at restaurants where equipment comes into contact with animal food, while others may be less cautious.
question: Are there any benefits to a plant-based diet?
Sharon’s answer:
Research shows that plant-based diets, including vegetarian and vegan diets, have health benefits. These benefits include reduced risk of obesity, high blood pressure, diabetes, heart disease and cancer. Additionally, there are environmental benefits to these dietary patterns, especially vegan diets.
question: How would you define vegetarianism?
Sharon’s answer:
A vegetarian diet is defined as avoiding all animal meat, including fish, poultry, and red meat, but allowing eggs and dairy products. As mentioned above, this eating pattern has many benefits. It’s easier to meet your nutritional needs on a vegetarian diet – you have to be a little more careful and strategic with your vegan diet to make sure you’re getting all the necessary nutrients.
question: From the perspective of subtypes, what are lactoprotein, ovovitin and lactoovin?
Sharon’s answer:
Vegetarian diet is usually considered as lacto-ovo vegetarian diet. Lactovegetarians do not eat animal meat or eggs, but they do eat dairy products. Ovovegetarians avoid dairy and animal meat, but they do eat eggs. It’s worth noting that even among vegetarians, there are people who eat differently from these prescribed eating patterns and may call themselves “vegetarians,” “plant-based,” or “vegans.” People may be vegetarians but switch to a vegetarian diet when they travel and it will be easier. Or they may be vegetarian but make exceptions to their diet a few times a year. I know vegetarians who occasionally eat fish. There are no quick rules for how people manage the way they eat. This is personal preference.
question: How would you classify a pescatarian?
Sharon’s answer:
This diet avoids all animal meat except seafood and fish, but also allows dairy products and eggs. Some people may be completely vegetarian but eat small amounts of fish, while others may be vegetarian but eat a certain amount of fish. This diet has different manifestations.
question: How would you classify populists?
Sharon’s answer:
It will be a vegetarian diet that excludes all animal meat, but will only allow chicken in addition to dairy and eggs. Many people may avoid red meat, so they may fall into this category.
question: How would you classify flexitarians?
Sharon’s answer:
The flexitarian diet has no formal definition of plant-based proportions, but it is a holistic eating plan based primarily on plants. Flexitarians (also called semi-vegetarians) may eat a large portion of vegetarian meals during the week, but they do not eat vegetarian meals every day. Generally speaking, flexitarians try to limit meat consumption.
question: Are there other types of vegetarian options?
Sharon’s answer:
There is also a diet called “plant-based,” which means a diet based solely on unrefined plant foods, so this diet typically excludes refined oils, sugar, and salt. People may have other dietary preferences for a plant-based eating pattern, such as “clean” eating (an undefined dietary term that includes practices such as avoiding pesticides, chemicals, and preservatives in food), specific food allergies, or a gluten-free diet , because of diseases such as celiac disease. I would suggest, however, that if you follow a vegetarian or vegan diet, you should not place additional restrictions on your diet due to dietary fads, such as gluten-free, soy-free, or grain-free, because you think this is “healthy.” You need these food groups to meet your nutritional needs. If you have a known food allergy or a medical condition like celiac disease, that’s a different story. I recommend making an appointment with a plant-based nutritionist to help you plan a diet that meets your needs.
question: On what basis should you decide to go vegetarian?
Sharon’s answer:
It should be based on your personal health and values goals and how you like to eat. There are many reasons to go vegan or vegetarian. You gain health benefits, reduce your impact on the planet, and reduce animal suffering in agriculture. If these are important to you, you may want to consider it. At the very least, everyone could use a more plant-based diet. See my tips on how to go plant-based.
question: What supplements should vegans and vegetarians consider?
Sharon’s answer:
Yes, vegetarians must supplement with vitamin B12 – even vegetarians should supplement their diet with vitamin B12. It’s also important to get enough protein, zinc, iron, omega-3 fats and vitamin D. Read more about my recommendations in this blog. Download my free Go Vegan kit here.
See other nutrition questions I answer on Plant-Based Nutritionist:
Main image: Mediterranean Pan Vegetables, Sharon Palmer, MSFS, RDN