What is a vegetarian who eats only plant food? The vegan diet defined
Many people use the terms 'vegetarian' and 'vegan' interchangeably, but they are not the same. A vegetarian avoids all types of meat, poultry, and fish, but may still consume animal by-products like dairy and eggs. The term for a person who follows a plant-based diet and eats only plant food is a vegan. Veganism is a philosophy and way of living that seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.
The vegan diet is built entirely on fruits, vegetables, grains, legumes, nuts, and seeds, deliberately omitting all animal products, including meat, poultry, seafood, dairy, eggs, and honey. This commitment often extends beyond diet to a lifestyle that avoids any products that involve animal exploitation.
The fundamental differences: Vegan vs. vegetarian
To better understand the distinction, it is helpful to look at the different types of vegetarianism. The core difference lies in which animal-derived products are included in the diet. Vegans, at one end of the spectrum, exclude all animal products.
- Lacto-ovo vegetarian: Excludes meat and fish but includes dairy and eggs.
- Lacto-vegetarian: Excludes meat, fish, and eggs but includes dairy products.
- Ovo-vegetarian: Excludes meat, fish, and dairy but includes eggs.
- Vegan: Excludes all animal and animal-derived products.
Comparing vegan and lacto-ovo vegetarian diets
| Feature | Vegan Diet | Lacto-Ovo Vegetarian Diet |
|---|---|---|
| Meat, Fish & Poultry | Excluded | Excluded |
| Dairy Products | Excluded | Included |
| Eggs | Excluded | Included |
| Honey | Excluded | Included |
| Gelatin | Excluded | Excluded |
| Primary Protein Sources | Legumes, nuts, seeds, soy products, grains | Legumes, nuts, seeds, eggs, dairy, grains |
| Lifestyle | Often extends beyond diet to avoid all animal exploitation | Primarily a dietary choice |
| Key Nutritional Concerns | B12, Iron, Calcium, Vitamin D, Omega-3s | Iron, Vitamin B12, and Vitamin D can still require attention |
Nutritional considerations for a well-planned vegan diet
While a well-planned vegan diet can be nutritionally adequate for all stages of life, it requires careful attention to certain key nutrients that are more readily available in animal products.
Essential nutrients to monitor
- Vitamin B12: Found naturally only in animal products, vegans must get this from fortified foods (e.g., fortified plant milks, breakfast cereals, nutritional yeast) or supplements. It's crucial for red blood cell production and nerve function.
- Iron: While many plant foods contain iron, this 'non-haem' iron is less readily absorbed than 'haem' iron from meat. Pairing iron-rich plant foods with sources of Vitamin C can significantly increase absorption.
- Calcium: A vegan diet can provide sufficient calcium from sources like fortified plant milks, tofu set with calcium salts, leafy greens (kale, bok choy), and tahini.
- Vitamin D: Sunlight exposure is a primary source, but dietary intake can be supplemented with fortified foods or supplements, especially in regions with limited sun.
- Protein: A varied vegan diet can easily meet protein needs by incorporating a range of legumes, nuts, seeds, and whole grains throughout the day to ensure intake of all essential amino acids.
- Omega-3 Fatty Acids: While plant sources like walnuts, flaxseeds, and chia seeds provide ALA (a type of omega-3), the conversion to EPA and DHA (the forms found in fatty fish) is inefficient. Supplementation with microalgae-based supplements can be beneficial.
Diverse sources of vegan nutrition
To build a balanced vegan diet, it's vital to incorporate a wide variety of plant foods:
- Proteins: Lentils, chickpeas, beans, tofu, tempeh, edamame, and seitan.
- Healthy Fats: Avocado, nuts, seeds, and healthy plant-based oils.
- Whole Grains: Brown rice, oats, quinoa, and wholemeal bread for energy and fiber.
- Fruits and Vegetables: A colourful array provides essential vitamins, minerals, antioxidants, and fibre.
Benefits and potential risks of a vegan diet
Scientific evidence suggests that a well-planned vegan diet may offer several health advantages. Research shows that people who follow a plant-based diet tend to have a lower body mass index (BMI) and lower cholesterol levels. This eating pattern has also been linked to a reduced risk of chronic diseases like type 2 diabetes and heart disease. However, as with any dietary pattern, a poorly planned vegan diet based on highly processed foods can be unhealthy. Proper nutritional planning is essential to reap the health benefits and avoid nutrient deficiencies.
Ethical and environmental motivations
For many, the decision to go vegan is based on ethical considerations for animal welfare. Vegans believe that animals have a right to be free from human exploitation and cruelty. There are also significant environmental motivations. Research has shown that a transition to plant-based diets has the potential to substantially reduce diet-related land use, greenhouse gas emissions, and water consumption, offering a more sustainable way of living.
Transitioning to a vegan diet
Making the switch to a vegan diet can be a gradual process. Some people prefer to go cold turkey, while others find it easier to transition slowly. One approach is to start by replacing one meat or animal product at a time, gradually increasing plant-based meals. Experimenting with new plant-based recipes, connecting with vegan communities, and planning meals can make the transition smoother and more enjoyable. Consulting a registered dietitian can provide personalized guidance and ensure all nutritional needs are met during the transition and beyond. You can find more information from the National Health Service (NHS) on the vegan diet(https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegan-diet/).
Conclusion: The vegan path
In summary, the specific term for a vegetarian who eats only plant food is a vegan. This is a dietary and lifestyle choice that excludes all animal-derived products, driven by health, ethical, and environmental reasons. While a well-planned vegan diet can offer numerous benefits, it requires careful consideration of key nutrients like Vitamin B12, Iron, and Calcium. By exploring diverse plant-based food sources and understanding the fundamental principles, individuals can successfully transition to and maintain a healthy and balanced vegan lifestyle.
