Understanding the Terminology: Vegan vs. Vegetarian
When asking "What's it called when you just eat plants?", the two most common answers are 'vegan' and 'vegetarian,' but these terms are not interchangeable. A vegan diet is a strict form of plant-based eating, while vegetarianism can have several variations.
The Vegan Diet
Veganism is a dietary pattern that excludes all animal-derived products. This goes beyond just meat and fish to also include dairy, eggs, and honey. For many, veganism is more than a diet—it's a lifestyle choice rooted in ethical, environmental, and health concerns.
Foods on a vegan diet include:
- Fruits and vegetables
- Grains and legumes (beans, lentils, peas)
- Nuts and seeds
- Tofu, tempeh, and seitan
- Plant-based milks and cheeses
The Vegetarian Diet
A vegetarian diet excludes meat, poultry, and fish, but it often includes other animal-derived products. The flexibility within vegetarianism leads to different subcategories, each with its own set of rules.
The Spectrum of Plant-Based Eating
The spectrum of plant-based diets offers a range of options, from exclusively plants to those that include some animal products in moderation. Here is a breakdown of the most common types.
Lacto-Ovo Vegetarianism
This is the most common form of vegetarianism. The name indicates what is included: 'lacto' (dairy) and 'ovo' (eggs). These individuals abstain from all meat but consume dairy products and eggs.
Foods consumed:
- All plant-based foods
- Milk, cheese, yogurt, and butter
- Eggs
Lacto-Vegetarianism
This diet excludes meat, fish, and eggs, but still includes dairy products. It's often followed for religious reasons in some parts of the world.
Ovo-Vegetarianism
Following an ovo-vegetarian diet means eating eggs but excluding all meat, fish, and dairy products.
Flexitarian and Pescatarian Diets
These are not strictly vegetarian but are considered part of the plant-based eating spectrum, focusing on reducing animal product consumption.
- Flexitarian: A semi-vegetarian diet that is primarily plant-based but includes meat or fish occasionally.
- Pescatarian: A diet that excludes all meat and poultry but allows fish and seafood.
Essential Nutritional Considerations
Regardless of the type of plant-based diet you choose, it's essential to plan your meals to ensure a balanced intake of all necessary nutrients. Key nutrients like protein, iron, calcium, and vitamin B12 require attention, especially in stricter diets like veganism.
Protein Sources
Many plant foods are excellent sources of protein, helping to meet daily requirements without consuming meat. Good protein sources include:
- Legumes (lentils, beans, peas)
- Soy products (tofu, tempeh, edamame)
- Nuts and seeds
- Whole grains like quinoa
Vitamins and Minerals
- Vitamin B12: Primarily found in animal products, supplementation or fortified foods (like plant milks and cereals) are crucial for vegans and often for strict vegetarians.
- Iron: Non-heme iron from plants is less readily absorbed than heme iron from meat. Pairing iron-rich plants with vitamin C-rich foods (e.g., peppers with lentils) can boost absorption.
- Calcium: Fortified plant-based milks, tofu, and leafy greens are good sources of calcium for those who avoid dairy.
- Omega-3 Fatty Acids: While found in some plant foods like walnuts and chia seeds, plant-based omega-3s are less effectively utilized by the body than those from fish, making supplements a consideration.
Comparison of Plant-Based Diets
| Dietary Type | Meat | Dairy | Eggs | Fish/Seafood | Lifestyle Extension |
|---|---|---|---|---|---|
| Vegan | Excludes | Excludes | Excludes | Excludes | Often extends to clothing, cosmetics, etc. |
| Lacto-Ovo Vegetarian | Excludes | Includes | Includes | Excludes | Primarily a dietary choice |
| Lacto-Vegetarian | Excludes | Includes | Excludes | Excludes | Primarily a dietary choice |
| Ovo-Vegetarian | Excludes | Excludes | Includes | Excludes | Primarily a dietary choice |
| Pescatarian | Excludes | Often Includes | Often Includes | Includes | Can be primarily a dietary choice |
| Flexitarian | Limited/Rarely | Often Includes | Often Includes | Often Includes | Primarily a dietary choice |
Why Choose a Plant-Based Diet?
Many people transition to plant-based diets for compelling reasons, including health, environmental impact, and ethical considerations. Studies show that well-planned plant-based diets can reduce the risk of chronic diseases like obesity, coronary heart disease, and type 2 diabetes. From an environmental standpoint, plant-based eating typically has a lower carbon footprint and uses less land and water than diets heavy in animal products. Ethical vegans prioritize animal welfare and avoid all products derived from animal exploitation.
Conclusion
In summary, while the simple answer to "What's it called when you just eat plants?" is often "vegan," the reality is a rich spectrum of dietary choices and labels. From strict veganism to flexible approaches like the flexitarian diet, there is a path for anyone interested in incorporating more plant-based foods into their life. By understanding the distinctions and being mindful of nutritional needs, you can reap the numerous health and environmental benefits. For those new to plant-based eating, resources like the Mayo Clinic provide valuable information on balancing nutrition and ensuring a healthy diet.
