Vegan, Vegetarian and Plant-based diets: What are the differences?

Here’s a breakdown of the distinctions among vegan, vegetarian, and plant-based diets, presented both in a summary and a table format:

1. Vegan Diet

What it is: A diet that excludes all animal products.
Foods excluded: Meat, dairy, eggs, honey, and any other animal-derived ingredients.
Motivation: Often ethical, environmental, or health-related. Vegans typically extend this philosophy to other areas of their lives (e.g., avoiding leather, cosmetics tested on animals).

2. Vegetarian Diet

What it is: A diet that excludes meat, fish, and poultry but may include dairy and eggs, depending on the type of vegetarianism.
Types of vegetarianism (most commonly):
- Lacto-vegetarian: Includes dairy but no eggs.
- Ovo-vegetarian: Includes eggs but no dairy.
- Lacto-ovo vegetarian: Includes both dairy and eggs.
Motivation: Often motivated by ethical, health, or environmental concerns, but more flexible than a vegan diet.

3. Plant-Based Diet

What it is: A diet that focuses primarily on eating whole plant foods such as fruits, vegetables, grains, legumes, nuts, and seeds.
Foods included/excluded: Animal products may be consumed occasionally but in limited quantities. The emphasis is on minimally processed, nutrient-dense plant foods.
Motivation: Usually health-focused, aiming to reduce chronic diseases by prioritizing plant foods. It’s more flexible than both vegan and vegetarian diets.

Key Differences: Vegan, Vegetarian, and Plant-Based Diets

Diet Type	Animal Products	Dairy & Eggs	Main Focus	Motivation	Flexibility
Vegan	Excludes all animal products	Excluded	Whole plant foods, no animal derivatives	Ethical, environmental, and health concerns	Least flexible (strict)
Vegetarian	Excludes meat, fish, poultry	Included (depends on type)	Whole plant foods, with dairy/eggs	Ethical, health, environmental concerns	More flexible than vegan
Plant-Based	Limited animal products	May include occasionally	Primarily whole plant foods	Health-focused (disease prevention, longevity)	Most flexible (occasional animal products)

In summary:

Vegan: The strictest – no animal products at all.
Vegetarian: A middle ground, with the inclusion of dairy and/or eggs depending on personal preference.
Plant-Based: The most flexible, allowing some animal products but still prioritizing plant foods for overall health.

Each diet has its own benefits and challenges, and the best choice often depends on individual health goals, ethical concerns, and lifestyle preferences.

More on the Types of Vegetarianism

Vegetarianism is a dietary practice that generally excludes meat. While the traditional types are mentioned above, the kinds of vegetarianism have become more nuanced. We now recognize several different types of vegetarianism, each with its own specific guidelines and restrictions. Here are some of the most common types:

Lacto-Ovo Vegetarianism

Definition: This is the most common type of vegetarianism, allowing the consumption of dairy products (like milk, cheese, and yogurt) and eggs.
Restrictions: Excludes all types of meat, including beef, pork, poultry, fish, and seafood.

Lacto Vegetarianism

Definition: Similar to lacto-ovo vegetarianism, but excludes eggs.
Restrictions: Excludes all types of meat, including beef, pork, poultry, fish, and seafood, as well as eggs.

Ovo Vegetarianism

Definition: Similar to lacto-ovo vegetarianism, but excludes dairy products.
Restrictions: Excludes all types of meat, including beef, pork, poultry, fish, and seafood, as well as dairy products.

Veganism

Definition: A more restrictive type of vegetarianism that excludes all animal products, including meat, dairy, eggs, and even honey.
Restrictions: Excludes all animal products.

Flexitarianism

Definition: A less strict form of vegetarianism that allows occasional consumption of meat.
Restrictions: Primarily vegetarian but may include meat on rare occasions.

Pescetarianism

Definition: A diet that excludes all land-based animals but allows the consumption of fish and seafood.
Restrictions: Excludes all land-based animals.

Pollotarianism

Definition: A diet that excludes all land-based animals except poultry.
Restrictions: Excludes all land-based animals except poultry.

Conclusion

Each type of vegetarianism has its own reasons and motivations, and the choice of which type to follow is a personal one. It’s important to consult with a healthcare professional or registered dietitian to ensure that your vegetarian diet meets your nutritional needs.