what's the difference between vegan and plant based? Sundried nutrition diet

Especially after the popularity of Veganuary, veganism is hugely on the rise. Another term that is now floating around is 'plant based' which is used heavily in the groundbreaking new Netflix documentary The Game Changers. We take a look at the important distinctions between 'vegan' and 'plant based'.

Is Vegan the same as plant based?

The simplest answer to this is that no, vegan and plant based are not the same thing. All people who are plant based are vegan, but not all vegans are plant based. By extension, being plant-based is a sub-division of veganism

It's important to remember that eating a vegan diet is not always intrinsically healthy, and that is where veganism and plant based differ the most. As a vegan, you are not eating any animal products or foods made with animal derivatives. This means no red meat, poultry, dairy, or eggs and is often done for ethical and environmental reasons rather than health reasons.

However, this means that a vegan could still eat unhealthy foods like potato chips, fries, and white bread. In fact, it would be easy for a vegan to be deficient in important vitamins and nutrients and to be more unhealthy than a meat-eater. As a vegan, you might try very hard to replicate all of your old favourites like cheese and meat but in doing so you could harm your health.

A lot of processed vegan alternatives like 'vegan cheese' and 'vegan burgers' contain a lot of chemicals and although they're better for animal welfare and the environment than eating meat, that's not beneficial to you. Always, the more natural the better. If you're a vegan, it's important to try and maintain a healthy diet and not just focus on eliminating entire food groups and replacing them with chemically-enhanced franken-burgers and sugary carbs. 

On the contrary, those who are plant-based only eat foods that are, you guessed it, plant based. This means foods like beans, legumes, pulses, fruits, and vegetables. All of these foods are inherently healthy and therefore a plant-based vegan would expect to be more healthy than a non plant based vegan. Some plant-based eaters go one step further and follow a completely raw food diet, which means eating solely uncooked foods. 

vegetables vegan plant based diet nutrition health

What do you eat on a plant based diet?

A plant-based diet is sometimes thought of as being restrictive, but it's absolutely not and if you try transitioning from being an omnivore to being plant-based, you may well discover a lot of new foods you've never tried before. On a plant-based diet, you only eat foods that are whole and natural such as fruits, vegetables, pulses, nuts and seeds, beans, whole grains, and legumes. Of course, any plant based diet is open to interpretation and what works best for you.

It's important for vegans and those on a plant-based diet to get enough protein and vitamin B3, as these are the macro- and micro-nutrients that can be difficult to get enough of on a meat-free diet. There are plenty of plant-based protein sources that those on a vegan diet can enjoy, mostly from beans, whole grains, pulses, seeds, nuts, and legumes. 

Read more: Healthy Vegan Brownie Recipe

what to eat on a plant based diet vegetables legumes

What to eat on a plant based diet

Vegan grocery shopping list

This is what a typical vegan grocery shopping list might look like in order to enjoy a varied and balanced diet that is healthy and provides enough of the right nutrients.

  • Chickpeas
  • Black beans
  • Corn
  • Peas
  • Mushrooms
  • Oats
  • Lentils
  • Wholewheat pasta
  • Brown rice
  • Almond/soy milk
  • Coconut milk/coconut cream
  • Green beans
  • Spinach
  • Kidney beans
  • Quinoa
  • Tomatoes
  • Bananas
  • Strawberries
  • Avocado
  • Vegan protein powder

From these ingredients there are lots of delicious and healthy recipes you can create, from homemade vegan beanie burgers to vegan protein mousse and tasty salads. 

Thinking about going vegan? Check out our tips for going vegan

Want to try more vegan recipes? Try this vegan blueberry muffin recipe or this vegan ice cream sundae recipe.