Understanding the Terminology of Plant-Based Diets
In recent years, the term "plant-based" has become a popular and flexible way to describe an eating pattern that prioritizes foods from plant sources. While some use it synonymously with vegan, the term is broader and encompasses several dietary patterns that range in their inclusion of animal products. This can be a source of confusion, leading to the common question: "What are people who eat mostly plant-based foods called?"
The simple answer is that it depends on the specifics. Someone who is exclusively plant-based with no animal products is a vegan, but others who are mostly plant-based have different names that reflect their dietary nuances. Understanding these distinctions is key to both social and nutritional clarity.
The Spectrum of Plant-Focused Eating
Eating mostly plant-based foods can include a variety of dietary patterns, from those who strictly avoid all animal products to those who include them occasionally. Here are some of the most common designations:
- Flexitarian: The most direct answer for someone eating mostly plant-based. A flexitarian, or semi-vegetarian, eats a primarily vegetarian diet but incorporates meat, poultry, or fish on occasion. The name combines "flexible" and "vegetarian" to reflect this balanced approach.
- Vegetarian: This is a broad category that includes several sub-types. All vegetarians avoid meat, poultry, and fish. The variations depend on whether they consume eggs and dairy:
- Lacto-ovo vegetarian: Eats dairy and eggs but no meat or fish.
- Lacto-vegetarian: Includes dairy but avoids eggs, meat, and fish.
- Ovo-vegetarian: Includes eggs but avoids dairy, meat, and fish.
- Vegan: A vegan diet is the strictest form of plant-based eating. Vegans exclude all animal products, including meat, poultry, fish, dairy, eggs, and honey. Veganism is often a lifestyle choice that extends beyond food to avoid animal-derived materials in clothing and other products.
- Pescatarian: This diet is plant-based but also includes fish and seafood. They exclude meat and poultry but may or may not include dairy and eggs.
- Whole-Foods, Plant-Based (WFPB): This term emphasizes the type of food consumed, focusing on minimally processed whole plant foods while excluding or minimizing processed foods, refined flours, and added sugars. While often vegan, the focus is on health rather than ethical considerations.
Nutritional Considerations Across Plant-Based Diets
While all these dietary patterns emphasize plants, the inclusion or exclusion of certain animal products has different nutritional implications. A well-planned diet is necessary to ensure all nutrient needs are met, regardless of the approach.
| Dietary Pattern | Key Nutrients for Consideration | Primary Focus | Nutritional Flexibility |
|---|---|---|---|
| Flexitarian | Vitamin B12, Iron, Zinc | Primarily plants, occasional animal products | High. Easily supplemented by consuming meat or dairy occasionally. |
| Lacto-Ovo Vegetarian | Iron, Omega-3s | Plants, dairy, and eggs | Moderate. Dairy and eggs provide B12 and other nutrients. |
| Vegan | Vitamin B12, Vitamin D, Calcium, Iron, Zinc, Omega-3s | Only plants | Low. Requires careful planning and supplementation for B12. |
| Pescatarian | Iron | Plants, fish, and seafood | Moderate. Fish provides omega-3s and other nutrients. |
| Whole-Foods, Plant-Based | Vitamin B12 (if vegan), overall balance | Minimally processed whole plant foods | Can be moderate to low depending on the exclusion of animal products. |
Transitioning to a Plant-Based Diet
For those considering a shift to a more plant-centric diet, it's often recommended to start gradually. The flexitarian approach, for example, allows for a more flexible and sustainable transition by focusing on what to add, rather than what to remove entirely. This can involve simple changes like incorporating more legumes and whole grains, or practicing "Meatless Mondays". For those aiming for a fully vegan diet, a gradual approach can help develop new cooking skills and knowledge about nutrient-dense plant sources.
For anyone on this journey, understanding the environmental impact can be a powerful motivator. A 2021 review paper highlighted that vegetarian and vegan diets are more environmentally sustainable than meat-based diets, producing lower levels of greenhouse gas emissions. This growing awareness is driving many to explore plant-based eating, but the labels are simply tools to describe where they are on that journey.
Ultimately, the name a person uses reflects their specific dietary choices and motivations. The landscape of plant-focused eating is diverse, and each path offers unique benefits and considerations. Whether someone is a flexitarian, vegetarian, or vegan, the common thread is an increased focus on the nourishing power of plants. Knowing the right term helps clarify expectations, but the real focus is on the health and environmental benefits of eating more plants.
Conclusion
People who eat mostly plant-based foods can be called by several names, with "flexitarian" being a precise term for those who are flexible with their plant-heavy diet. Other terms, like "vegetarian" and "vegan," describe more specific dietary boundaries. The growing popularity of these eating patterns reflects a rising awareness of health, ethical, and environmental considerations. By understanding the differences, individuals can find the approach that best suits their needs while reaping the many benefits of a plant-rich diet.
