While vegan and plant-based diets both champion fruits, veggies, and legumes, they’re as different as apples and… a steak. And the differences don’t stop at what’s on your plate—they go deeper, touching lifestyle choices, ethics, and dietary guidelines.
What is a vegan diet?
Imagine this as your meal’s tagline: “No animals were harmed in the making of this dish.” That pretty much sums up the vegan diet.
Veganism goes beyond food—it’s a lifestyle where animals keep their feathers, fins, and fur. Vegans avoid all animal products and animal by-products like a vampire avoids garlic.
Meat, poultry, fish, dairy, eggs, and even honey? They’re all off the table (literally).
How it works
In a vegan diet, plant-based foods like fruits, vegetables, legumes, nuts, seeds, and whole grains take center stage, while anything from the animal kingdom gets benched.
And because vegans say “no thanks” to animal products including dairy products and eggs, they swap them for plant-based alternatives like almond milk or tofu.
This can lead to health perks like lower cholesterol, blood pressure, and reduced risk of heart disease—all thanks to those humble veggies.
Uses
People often go vegan for two main reasons: health or ethics. Whether you’re aiming to lower your risk of chronic diseases or giving your love for animals a standing ovation, veganism has you covered.
Fighting chronic disease
The vegan diet can help battle big names like heart disease and high blood pressure. Think of it as apples vs. cheeseburgers, but the apples win.
Ethical reasons
Veganism is all about putting the “humane” back into humanity, cutting down on animal suffering and saying no to exploitation.
Potential health benefits
Lower BMI
Vegans tend to have a lower body mass index (BMI) compared to meat-eaters. With fewer heavy foods weighing them down, they’re more likely to stay light on their feet—no ice cream truck sprints necessary.
Cancer prevention
A diet rich in plant-based goodness could reduce your risk of certain types of cancer. It’s like having a leafy green shield that blocks those sneaky malign forces, one crunchy salad at a time.
Heart health
A vegan diet is often associated with lower cholesterol levels and reduced risk of cardiovascular disease.
Since vegans avoid animal products like meat and dairy, which are major sources of saturated fats, they tend to have lower levels of LDL (the “bad” cholesterol). This can help reduce the risk of developing heart disease and stroke.
Better blood sugar control
Vegan diets are often rich in high-fiber foods, which can help stabilize blood sugar levels and improve insulin sensitivity.
This makes the diet beneficial for those at risk of or managing type 2 diabetes. When fiber slows the absorption of sugar into the bloodstream, it’s like putting the brakes on blood sugar spikes.
Improved kidney function
Some studies suggest that plant-based diets, including vegan ones, may help improve kidney function and reduce the risk of kidney-related diseases.
This is largely due to the lower protein load from plant-based foods compared to animal proteins, which can be gentler on the kidneys.
Lower risk of hypertension
Eating a plant-heavy vegan diet can help lower blood pressure, thanks to foods rich in potassium, like leafy greens and beans.
Potassium helps balance sodium levels in the body, reducing the strain on your arteries.
Enhanced digestive health
The fiber-rich nature of a vegan diet supports gut health, promoting regular bowel movements and reducing the risk of gastrointestinal issues like constipation and diverticulitis.
Your digestive system loves the fiber boost, keeping everything moving smoothly—like a well-oiled kale machine.
Risks and drawbacks
A vegan diet requires some careful planning to ensure you’re not running on nutritional fumes.
You might miss out on key nutrients like vitamin B12, calcium, protein, and iron, all of which are abundant in animal-derived products.
What is plant-based eating?
Plant-based eating shares the veggie love with veganism, but it’s not exactly a twin.
While plant-based diets emphasize foods that sprout from the ground, they don’t strictly eliminate animal products. It’s more of a plant-forward vibe, with some wiggle room for flexibility.
How it works
The goal of a plant-based diet is to focus on whole, unrefined plant foods while steering clear of overly processed foods, refined sugars, and red meat.
But unlike vegans, plant-based eaters may still enjoy an occasional animal product—they’re just more selective about it.
Uses
Flexibility
A flexitarian diet is a laid-back version of plant-based eating. It allows occasional indulgences in animal products.
Think of it as “I can’t believe it’s not vegan.”
Mediterranean inspiration
Much like the Mediterranean diet, a plant-based approach emphasizes seasonal, fresh, and locally sourced ingredients—straight from Mother Earth’s grocery store.
Potential health benefits
Chronic disease prevention
Like veganism, a plant-based diet packs a punch when it comes to keeping chronic diseases at bay.
From cardiovascular disease to high cholesterol and type 2 diabetes, this diet is like your personal bodyguard, blocking the bad guys before they can do damage.
Gut health
Load up on fiber from plant foods and whole grains to keep your gut as happy as a vegan at a farmers’ market.
It’s like giving your digestive system a VIP pass to the best party in town, with all the right nutrients to keep things moving smoothly.
Weight management
A plant-based diet can help with weight management and even promote weight loss.
The diet is naturally lower in calories and higher in fiber, which helps you feel full for longer.
Reduced risk of cognitive decline
Studies have linked plant-based diets rich in antioxidants and nutrients like vitamin E, flavonoids, and omega-3s (from sources like flaxseeds and walnuts) to a lower risk of cognitive decline and conditions like Alzheimer’s disease.
Lower inflammation
Plant-based foods like fruits, vegetables, nuts, and seeds are rich in anti-inflammatory compounds, which can help reduce chronic inflammation.
Since inflammation is linked to a variety of diseases (including arthritis and heart disease), reducing it can help your body stay in better shape.
Improved longevity
Research suggests that people who follow a primarily plant-based diet may have a lower risk of premature death and live longer overall. This is due to the diet’s ability to reduce the risks of chronic diseases and improve overall health.
In other words, a plant-based diet could help you live your best, longest life—think of it as eating your way to a longer future.
Better skin health
The high levels of vitamins, minerals, and antioxidants in plant-based foods can contribute to healthier, glowing skin. Plant-based eating nourishes your skin from the inside out, thanks to nutrients like vitamin C (which promotes collagen production) and antioxidants that help combat the damage caused by free radicals.
Risks and drawbacks
While a plant-based diet has its health perks, it can also lack vital nutrients if you’re not mindful.
Plus, it might not always be the most effective option for weight loss compared to other diet strategies.
How to decide which is best for you
Choosing between vegan and plant-based diets depends on your goals.
Both diets prioritize plant foods, but vegans have stricter rules—no animal products of any kind, ever. Plant-based eaters can be a bit more lenient, occasionally letting some animal products slip onto their plates.
Whether it’s for health, ethical beliefs, or personal preferences, consulting a registered dietitian can help you find the best fit.