Differences Between Vegan, Vegetarian, & Plant-Based
What are the Differences Between Vegan, Vegetarian, and Plant-Based?
When first making the switch to a plant-based lifestyle, you may have questions about the terminology of the different diets. How is vegan different from plant-based? What do pescatarians eat? What does raw vegan mean?
In this article, we’ll talk about the differences and clarify each of these lifestyles. Whether you are a proud vegetarian or just a healthy eater who chooses to go without a label, we are glad you’re here!
We believe in progress over perfection, and understand veganism works for some of us, not all.
Your diet is your choice, and the true goal is to be mindful and intentional with your consumption habits, rather than reach a higher level of morality than those around you. We stand against shaming, gatekeeping, and the anti-Indigenous rhetoric within the vegan community. Everyone’s journey is unique and we are in no place to judge.
So with that being said, what are the differences between vegan, vegetarian, and plant-based? Let’s dive in.
Plant-Based
Plant-based eating means you eat mostly plant-derived foods with occasional exceptions for animal products.
Diet consists mostly of plant-based materials
Animal products like meat, dairy, eggs occasionally consumed
More flexible than vegan diets which limit any animal products
Emphasis on eating whole, nutrient-rich foods and avoiding processed junk food
Gradually eliminate certain animal-derived foods from your diet instead of trying to give them all up at once
Going plant-based is often the first step on the path to veganism. When making this switch, make sure to read up on tips on how to transition, like adding extra calories to your day and speaking with your doctor.
Plant-based lifestyles have been proven to improve long term health by supporting your immune system, lowering your risk for diabetes, protecting your arteries from cardiovascular disease, and keeping your body energetic.
Eggplants in our garden. Check out our Baba Ghanoush recipe here!
Pescatarian
Pescatarians eat fish, seafood, and plant-based foods and avoid any other animal products.
Diet consists mostly of fish, seafood, and plant-based material
Can eat eggs, cheese, and other dairy products
Avoid eating meat and poultry
“Studies show that eating less red meat, or none at all, lowers your chances of getting heart disease and high blood pressure. At the same time, two servings of fish a week may help your heart.
The omega-3 acids in fatty fish like salmon and mackerel help lessen plaque that builds up in arteries and lower your odds of getting an irregular heartbeat (arrhythmia). Omega-3s also lower triglyceride levels in your blood, another bonus for heart health. The healthy fats may even have a positive effect on blood pressure.” – “What is a Pescatarian?” – Nourish by WebMD
Vegetarian
Vegetarians stick to plant-based materials with occasional exceptions for dairy and cheese.
Vegetarians avoid all meat-based products like chicken, pork, beef, lamb, or any food composed of an animal
More flexible than a completely vegan diet
Many vegetarians pursue this lifestyle for religious, cultural, ethical, or environmental reasons
Did you know, India is home to more vegetarians than any other country? Approximately 30% of the population lives this lifestyle!
“The principle of nonviolence (Ahimsa) applied to animals is connected with the intention to avoid negative karmic influences which result from violence. The suffering of all beings is believed to arise from craving and desire, conditioned by the karmic effects of both animal and human action. The violence of slaughtering animals for food, and its source in craving, reveal flesh eating as one mode in which humans enslave themselves to suffering.” Read more here.
Basil pesto is a popular vegetarian or vegan pasta sauce.
Vegan
Vegans consume only plant-based products and avoid all animal-based items.
Veganism includes diet, clothing, and all aspects of life
Many vegans are compelled by health concerns, ethical values, or religious beliefs
Vegans avoid dairy, eggs, honey, fur, leather, wool, down, and any cosmetics or chemical products tested on animals
Making the change to a vegan lifestyle can save approximately 200 animals per year, 1.3 million gallons of water, and 1.5 tons of carbon emission. Though your individual contribution may not change the industry, it will change your day and perspective on the world.
With this being said, it is important to note that the vegan industry isn’t completely cruelty free. “Forced labor, exploitation of workers, hazardous and extreme working conditions, lack of labor rights protecting agricultural workers and extremely low wages are still very common problems in the food supply chains, even the eco-friendly ones.”
There is no ethical consumption under capitalism. As an individual, all we can do is try our best to mindfully consume and source our products with intention and compassion.
Raw Vegan
Raw vegans combine the principles of veganism and raw foodism.
Lifestyle revolves around the health or well-being of one’s body.
Abstain from eating all animal-derived foods, processed or altered foods, and any cooked foods above 104 F degrees.
Diets consist mainly of fruits, vegetables, nuts, seeds, and sprouted grains
Many people choose to eat raw until a certain time each day, and then continue their usual eating habits for the remainder of their day.
Some may choose to eat raw for only a portion of the week, rather than all the time to allow for flexibility and manageability in their routine.
Raw vegan diets have been proven to improve heart health, reduce the risk of diabetes, and improve digestion. Learn more about the benefits and risks of a raw vegan diet here.
When it comes to pursuing one of these lifestyles, we recommend starting with research and then taking things to your doctor. Everyone has different needs, and nutrition and health are always your priority.
While veganism and plant-based lifestyles are meant to improve your health, going about things in a restrictive way can result in unhealthy eating habits and a poor relationship with food/your body. Always be kind, and follow your intuition. Plant-based eating should always make you feel healthy, energetic, and recharged, never hungry and deprived.
Do you have any questions about the differences between plant-based, vegetarian, vegan, and raw vegan? Leave them in the comments below and we’ll be sure to answer!
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