What is the difference between a vegan lifestyle and a plant based diet? Is "whole food plant based"different from being simply"plant based?" Have you ever felt confused by these words? This guide is especially intended for people who are new to all of this. But it could be an eye opener for anyone.

Did you think they are the same thing or realise they are different? I am looking into these topics as a vegan following a usually mostly whole food plant based diet. I am not qualified in nutrition or anything related to health. I am just sharing my own understanding.

The words "vegan" and "plant based" have been used in different contexts. Understanding varies. Some agreed meaning is important for clarity. I don't agree with fully using the terms interchangeably and I will explain why.

A vegan lifestyle can include a plant based diet but not always. Meanwhile, a plant based diet may not necessarily include a vegan lifestyle. The plant based diet prioritises consumption of healthy plant foods, usually whole and minimally processed plants. Also, a vegan diet may be plant based but it could alternatively include more processed foods.

Now we know how one person can identify with one or both of these terms. Let's look more closely at the meaning and types.

The vegan lifestyle

A vegan lifestyle is more broad than dietary choices. Foods and drinks are always a part of being vegan but there is so much more. The Vegan Society gives this definition, "Veganism is a philosophy and way of living which 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; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals." Veganism officially avoids some things and encourages others. Let's explore this.

Animals can have emotional experiences. Image: Unsplash.

This "philosophy and way of living" has deep meaning. Yes, I'm delving into lots of definitions here for a reason. According to the Department of Philosophy at the Florida State University, "Quite literally, the term "philosophy" means, "love of wisdom." In a broad sense, philosophy is an activity people undertake when they seek to understand fundamental truths about themselves, the world in which they live, and their relationships to the world and to each other."So since veganism is a philosophy, it is a way to love wisdom. Let's again go to the good old dictionary to really show how veganism brings ethics to life by bringing peace to animals and the world. Britannica includes a part of the definition of ethics that feels quite relevant, "any system or code of moral rules, principles, or values. The last may be associated with particular religions, cultures, professions, or virtually any other group that is at least partly characterized by its moral outlook." Vegans are a group of people who try to live their lives by ethics and philosophy.

Here's a nice realistic part of the goal for vegans. They avoid cruelty and exploitation to animals "as far as is possible and practicable." We live in a non-vegan world. The possibilities are different for each individual based on locations and other circumstances. Some ingredients may be plants but sourced in ways that exploit animals, so a vegan may avoid this or that could be viewed as too difficult. It could be either a strict adherence or an ideal that is followed when possible. For example, particular vegans may try to stop buying palm oil. Coconut milk is another food that is obtained by exploitative methods in some places more than others. So a vegan may be cautious about the country of origin and brand of coconut milk. But options would be limited if only some brands of foods are available in a location. As seen here, a vegan diet could avoid exploitation in different ways depending on what is possible and practicable in individual circumstances.

Veganism is about more than what is not done. It is also about constructive positive support for things that prevent harm. One way for this would happen when vegans vote with their dollars and buy cruelty-free products. For some, this could involve enthusiastic loyal purchasing of pretend meats, such as vegan mince. Some vegans only eat at vegan cafes and restaurants. Others might proactively support businesses that sell vegan clothing and household goods. Seasonal holiday themed foods appear on the shelves as cruelty-free options. This clearly can go beyond food in ways that do not relate to the plant based diet. It is also a proactive economic support through consumption. This is a vegan ideal that may be partly relevant to the plant-based world if there is also a health benefit.

I have seen vegans who either just help animals or also care for the environment and their own wellness. This is another way in which there could be a crossover between "vegan" and "plant based." Plant foods are said to be more gentle on the environment. The whole food plant based diet is said to prevent and reverse diseases. A completely vegan whole plant based diet supports animals, the planet and an individual human's health.

What does a vegan eat?

Each individual vegan is different, just like every human being is different. I am going to quickly differentiate between a vegan who only wants to nurture animals and not one's own health, compared to a vegan that follows some form of healthy plant based diet. Junk food vegans regularly indulge in the processed vegan food products. That is my personal understanding. It is a label that may or may not be relevant for an individual. It can be a positive label when simply describing the value system of prioritising animals over other priorities. It contrasts to the plant based focus on human health. A junk food vegan might eat the vegan pastries, sugary chocolates and oily dairy-free processed cheeses. This is a growing market served by the supermarkets and petrol stations. A junk food vegan might also eat fried mock meats at cafes and restaurants. Someone might try these foods occasionally and not be a junk food vegan. But I think the label could possibly be used if a person consumes these foods often enough. Meanwhile, other groups of vegans rarely or never eat these foods.

Plant based 'diet' or 'lifestyle'

Now, let's explore the plant based diets. Purpose is the biggest difference. In contrast to veganism that prioritises the prevention of harm to animals, a plant based diet aims to improve a human person's health. It may also aim to help the environment.

I am looking at the original intention of plant based dietary lifestyles, not just any consumer product that is marketed with the words "plant based" on the packaging. I have seen processed or pre-made foods at the supermarket that actually contain animal products such as dairy, and are labelled as "plant based." This does not feel right to me.

There is a whole community, as I found online, of people who regain health with nourishing whole plants.

First, can we stop panicking over the word "diet?"

The word "diet" gets a negative image these days. Let's face it. There are fad diets, restrictive diets, short term diets and yo-yo diets. Some diets are actually positive ways of feeding ourselves to simply feel good.

I'm going to the dictionary again. Yes, this is a lot. But we need to get past the assumption that a diet aims to make us 'skinny.' The Merriam-Webster dictionary has definitions of a "diet" that include, "food and drink regularly provided or consumed," "habitual nourishment"and "the kind and amount of food prescribed for a person or animal for a special reason." So a diet can be simply what we eat or drink. It can be for a purpose such as health and sustainability.

But here's the reality - the world doesn't just live by the dictionary. So let's recognise the image that comes to mind when people think of the word "diet." If you want to call it a "plant based" something else, in relation to food, that's cool. I'm going to call it a diet.

What is a plant based diet?

I see the world of plant-based diets as being quite a broad umbrella. A person on a plant based diet may or may not be vegan. The majority of ingredients would come from plants either way. Some people follow this diet and include a small percentage of ingredients that are not from plants, such as processed foods or animals. Meanwhile, a vegan could eat a plant based diet and eliminate all animal products when also mostly eating healthy whole plant foods and avoiding highly processed foods. Or a non-vegan (not avoiding exploitation especially beyond diet) may strictly exclusively eat plant foods. Basically, a plant based diet has mostly or entirely plants. It may be followed by a vegan or non-vegan.

Not all plant based diets are the same.

There are diverse forms of plant-based diets. Some only have whole foods, or are low-fat, mostly raw and high-fibre. Those are just a few off the top of my head. If someone tells you they have became plant-based, especially for health reasons, ask the person about what that involves. It's not a one-size-fits-all.

Whole food plant based diet

There is plant based, then there is whole food plant based. The words look so similar. WFPB eliminates all animal products and, as the name suggests, has lots of diverse whole foods - as seen by a guide from the Centre for Nutrition Studies. It avoids "heavily processed foods" (think of the obvious junk foods), white refined carbs, added sugars, other artificial additives, oil and "foods containing added fat." So basically if you saw a veggie bean burger in the supermarket and it had oil in the ingredients list, it may be plant-based but not fully whole foods plant based.

So what does someone eat on a WFPB diet? Lots of whole fruits, vegetables, legumes, nuts and seeds. On this diet, a person will become skilled at cooking without oil. Sugar could be replaced by other natural sweeteners such as maple syrup and dates. Bread will be wholemeal, maybe even sourdough. Whole wheat can be used to make pizza bases. Brown rice would always be used instead of white rice. Simple changes will produce extra healthy choices.

WFPB very low fat - WFPBLF

Some WFPB diets avoid fat whenever possible. This would cut out avocado, coconut and nuts. It may avoid olives and other fats. The difference can be illustrated with the example of a creamy sauce. A WFPB meal could have a creamy sauce that was made from lots of cashews. If someone is avoiding nuts, the sauce could be made with tofu for thickness or oat milk for a slight creaminess. This diet can still include a nourishing abundant range of foods, even cake. Recipes may just need more adjustments.

The low fat whole food plant based diet is often associated with medical professionals such as Dr Caldwell Blakeman Esselstyn Jr., MD. He literally wrote the book on how to Prevent and Reverse Heart Disease - of that title. His family presents this health based dietary lifestyle in a fun way.

Mostly raw vegan plant based

I am not going to discuss the lifestyles that stick with 100% only raw foods. It happens but I don't know how that could be fulfilling. However, there are varieties of plant based diets that will have mostly raw ingredients. Some also have raw meals until dinner. There could be lots of smoothies and salads. Some ingredients need to be cooked - such as whole unprocessed rice, sweet potato, beans and lentils. Many other ingredients would stay raw when possible. That is my understanding of some mostly raw dietary lifestyles.

A raw diet may not be low fat. I guess it could, but it doesn't have to be. Some people just want to eat foods in the form mother nature provided. They may believe a raw food keeps more nutrition than the cooked version (you can research that and decide for yourself). Coconut, avocado and nuts can be raw or not. These could be prominent or occasional ingredients in this way of eating. There could be a nut based date ball, homemade guacamole or coconut milk smoothie. See? Raw foods can be high in fat or not.

High fibre plant based diet

A high fibre dietary lifestyle is all the rage in the world of gut health. You can look on Google or Instagram and find actual doctors who believe this diet will heal the gut. I read the book Fibre Fuelled by Dr Will Bulsiewicz, and realised the top priority is diversity of plants. A high fibre diet can mostly have whole foods but with some refined ingredients like a tablespoon of oil here and there. It can have raw meals but would also embrace healthy cooked meals like soups. The world of fibre can overlap with other diets but it has its own specific priorities.

Eco-plant-based

As I briefly mentioned, a plant based diet can be part of a lifestyle that aims to be as environmentally sustainable as possible. The Independent quoted Sir David Attenborough's words from his documentary, A Life On Our Planet, "...the veteran naturalist says: “We must change our diet. The planet can’t support billions of meat-eaters..." This deserves attention because it influences the how and where of people's food shopping. It could be perceived as fully zero waste living or simply eco options most of the time. Many zero-waste people realise we live in a flawed world and can only try our best. If you are giving a gift to a zero-waster, try to appreciate the ethical intention by presenting the gift in a low-waste form. Pantry staples could be sourced from a bulk store to be plastic-free. If someone can eat nuts, put them in a jar. Bonus points for washing and reusing a jar you already have. Try making your own fruit basket gift with locally sourced organic fruits in a thrifted basket. An eco-minded loved one may appreciate edible gifts that travelled less miles to reach the destination, as this reduces the footprint. Although the plant based diet is known for prioritising health, eco vegans or those living an eco plant based lifestyle may have additional preferred practices.

There are many types of dietary practices and purposes

This is why we should not stereotype vegans or people who live plant based lives. Here is a quick mention of a few more requirements. Someone could have allergies to particular foods. An individual's tummy could need low-FODMAP options to feel better. A healthy person could mostly follow a specific diet like low fat, either having exceptions or not. If someone is very worried about health problems, these needs could be quite strict. People from all walks of life may try having lower calories to lose weight. A breastfeeding mother could want more calories or kilojoules. A mentioned earlier, there are vegans who either avoid palm oil or not. Other ethical concerns may arise - such as the country of origin and production practices for canned coconut milk. The world of health and ethics can be complicated. Each one of us can find a balance in nurturing the planet, our bodies and fellow living beings however possible. I hope this exploration helped in understanding varieties of the vegan lifestyle and the plant based diet.