What Is a Plant-Based Diet?

What Is a Plant-Based Diet?
A plant-based diet is a diet centered upon eating plants, with little or no animal products. Food that’s part of a plant-based diet includes fruits, vegetables, grains, legumes, nuts, and seeds.
The benefits of eating a plant-based diet are endless. It can have a variety of positive health effects on humans, it hurts less animals than a standard American diet, and it has a much lower environmental footprint.
What Is a Whole Food Plant-Based Diet?
Many people who follow a plant-based diet for health reasons try to stick to a whole foods plant-based (WFPB) diet, which focuses on eating foods in their whole form, as they appear in nature. Someone eating a WFPB diet might also limit their consumption of processed or refined foods, such as oil, refined sugar, white flour, and packaged snacks made with chemicals.
What Is Veganism?
Veganism is a lifestyle that seeks to exclude the use of animals as much as possible. Going vegan is usually a decision one makes based on ethical reasons, after learning about the animal agriculture industry’s terrible treatment of animals, as well as the industry’s high environmental impact.
Does Plant-Based Mean Vegan?
The terms vegan and plant-based are often used interchangeably — and while the two terms are very similar, there are a few differences.
A vegan eats a plant-based diet — but that’s only one part of veganism. In addition to foods like dairy, meat, fish, eggs, and honey, vegans also avoid animal-derived additives like gelatin and lanolin. Additionally, vegans extend their belief that animals should not be used by humans beyond what’s on their plates, ranging from cosmetics to household cleaning products to clothing to furniture.
Conversely, someone who eats a plant-based diet is not necessarily a vegan. The motivation behind veganism is the animals and often the Earth, while the motivation behind a plant-based diet is usually health or weight loss (though that’s not a hard and fast rule). Because of that, people following a plant-based diet might treat it like just that — a diet — and therefore occasionally eat animal products; they may eat foods made with animal-derived additives; they may also still buy clothing, furniture or other items made from animal materials such as leather, wool, and fur; and they may buy personal hygiene products that were tested on animals.
That said, eating a plant-based diet with health as your motivation is still a great thing. Not only can eating mostly plants help prevent and reverse disease, aid in weight loss, and optimize health, but you’ll also enjoy the positive side effects of lightening your environmental footprint, and you’ll hurt less animals.
Is a Plant-Based Diet Healthy?
The Academy of Nutrition and Dietetics is the U.S.’s biggest nutrition organization, made up of more than 100,000 professionals. The organization has found that vegan diets are appropriate for people at all stages of life, including infancy and pregnancy, as well as people facing chronic illnesses.
“Well-planned vegetarian and vegan diets containing vegetables, fruits, whole grains, legumes, nuts and seeds can be nutritionally adequate and may provide health benefits for the prevention and treatment of some chronic diseases,” Academy of Nutrition and Dietetics spokesperson Vandana Sheth told Reuters.
What Are the Health Benefits of a Plant-Based Diet?
The health benefits of a plant-based diet go on and on — especially for those eating mostly whole foods. For one thing, plant foods are high in fiber, which can improve digestion and aid in weight loss. Various studies have found that a WFPB diet can help maintain weight for a long time, as opposed to low-carb/high-protein diets (such as Keto or Atkins), which are often just temporary weight-loss fixes, according to Healthline.
Additionally, plant-based and vegan diets do not include any dietary cholesterol, which can lead to heart disease, since cholesterol is only found in animal products. In addition to heart conditions, animal products have also been known to cause type 2 diabetes, pre-diabetes, high blood pressure, and obesity — so by decreasing your intake of animal products, you are also reducing your risk of developing those diseases. Not to mention, transitioning to a WFPB diet can also help reverse some of the aforementioned diseases.
Where Can I Find Plant-Based Recipes?
The internet is filled with vegan recipes to satisfy everything from a hearty appetite to a sweet tooth. Click here for a list of vegan recipe developers who share recipes on their YouTube channels and blogs.
If you’re transitioning to a plant-based diet, you may be surprised to discover that some of your favorite foods may already be vegan — for example, french fries, pasta with tomato sauce, bagels, dark chocolate, and smoothies. Additionally, you can easily veganize your favorite recipes by replacing animal-based ingredients with plant-based alternatives, like almond milk, Beyond Burgers, and vegan cheese.
Can You Get Enough Protein On a Plant-Based Diet?
Yes, you can get 100 percent of the protein your body needs from plants!
Almost every whole plant food — from vegetables to fruit to beans to nuts to bread (yes, even bread) — has protein in it. Additionally, you probably don’t need as much protein as marketing has made you think you do. According to Dr. Michael Greger, famous plant-based physician and founder of NutritionFacts.org, humans only need 0.8 to 0.9 grams of protein “per healthy kilogram of body weight.” That means that a 100 pound person only needs up to 40 grams of protein a day.
Dr. Greger also notes that humans eating enough food are unlikely to develop a protein deficiency — more likely, humans eating diets high in animal protein could experience a protein excess, which can cause kidney problems, liver diseases, an increased risk of cancer, and more.
What Are High Protein Vegan Foods?
If you are trying to build muscle and feel that you need more protein in your diet, plant foods with high concentrations of protein include: beans, lentils, nuts, quinoa, soy products (such as edamame, tofu, or tempeh), broccoli, spinach, and potatoes. There are also plenty of plant-based protein powders on the market.
What Are the Environmental Benefits of a Plant-Based Diet?
A University of Oxford study found that eating plant-based can significantly reduce our environmental footprints. “A vegan diet is probably the single biggest way to reduce your impact on planet Earth, not just greenhouse gases, but global acidification, eutrophication, land use and water use,” Oxford researcher Joseph Poore told The Guardian, based on the study’s results. The study also found that if we stopped producing meat and dairy, we could reduce worldwide farmland by more than 75 percent.
Plus, according to Our Land in Data, livestock uses about 80 percent of agricultural land on Earth, while only supplying 20 percent of the world’s calories. In addition, a massive amount of plant foods (mostly corn, soy, and grains) are required to feed livestock; when cattle pass gas, poop, and burp, they emit significant amounts of methane, a greenhouse gas; and runoff from factory farms can pollute soil and waterways, which is a public health risk for neighboring communities. This all further increases the environmental impact of animal products.
Are Plant-Based Diets Better for Animals?
99 percent of animals raised for meat, dairy, and eggs in the U.S. spend their lives on factory farms, according to the Sentience Institute. Unfortunately, animals in factory farms are treated in a way that no compassionate human could call humane. Farmed animals spend their lives inside, crowded in cages or on the floor of a factory — even if the label on your carton of eggs says things like “free-range,” “organic,” or “cage-free.” Those words are not much more than marketing terms, designed to make consumers feel like they are supporting animal welfare by purchasing those products, when in reality, the animals are sadly living in filthy, unhealthy conditions.
Plus, when it comes to animal by-products like milk, cheese, and eggs, where it may seem like the animals are not suffering, they unfortunately are — and when they are no longer profitable, they are slaughtered, just like animals raised for meat. So by transitioning to a plant-based diet, not only can you improve your personal health and lower your environmental footprint, but you can also stop contributing to the animal agriculture industry.
Is Eating Plant-Based More Expensive?
Contrary to popular belief, a plant-based diet is often more affordable than an omnivorous diet — as long as you are eating mostly whole, plant foods, and only occasionally eating things like meat and cheese alternatives. Some of the cheapest (and most nutritious) foods in your grocery store are fruits and veggies (especially frozen fruits and veggies); grains like pasta and rice; and legumes like beans and lentils (which can be even cheaper if purchased dry instead of canned).
A vegan diet gets the reputation of being expensive or inaccessible — which can be true if you’re focusing on buying alternative products like faux meat, vegan cheese, or frozen vegan meals. But if you keep your plant-based diet focused on whole plant foods, you could actually save money by going plant-based.
How Can I Transition to a Plant-Based Diet?
There’s no wrong way to transition to a plant-based diet, but there are a few techniques that can help things go smoothly. You can: try replacing your milk with non-dairy milk like soy milk, almond milk, or oat milk; start with Meatless Mondays, and eat vegetarian or vegan every Monday; cook your favorite meals with plant-based substitutions in lieu of animal-based ingredients; or simply try new plant-based dishes, either at home or in restaurants, whenever you have the chance. Focus on the new foods you’re adding to your diet, as opposed to the animal products that you may be taking out of your diet, and things should go swimmingly.
Latest What Is a Plant-Based Diet? News and Updates
The Nutr Machine's Founder, Alicia Long, Wants to "Revolutionize the Milk Industry" (Exclusive)
The Nutr Machine, which was on 'Shark Tank' in early 2023, is all about reducing waste and providing customers with healthy non-dairy milk.Thanks to a Sustainable Investment From Leonardo Dicaprio, Neat Burger Is Coming to NYC
Vegan burger chain, Neat Burger, is expanding beyond the U.K. to NYC, thanks to a hefty investment from activist and actor, Leonardo DiCaprio.Pinky Cole Celebrates the Opening of Slutty Vegan Harlem: "I'm Thinking World Domination" (Exclusive)
Slutty Vegan has sprung in Harlem. Pinky Cole dished to Green Matters about the popular vegan burger joint’s second location in New York City.Here Are 5 of the Best Vegan Restaurants in Portland, Oregon
Are you headed to Portland, Oregon anytime soon? Or are you a local looking for new places to eat? Here are the five best vegan restaurants in the city.Ella Travolta on Encouraging — Not Forcing — Her Actor Dad to Dabble in Veganism (Exclusive)
We spoke to vegan model, Ella Travolta, on behalf of Silk on the importance of going vegan, and encouraging her actor dad to try vegan food.Impossible Foods Launches a "Lean" Ground Beef, With More Protein and Less Fat
Impossible Foods' newest product is Impossible Beef Lite, a vegan ground meat.Daiya Is Reformulating Its Vegan Cheese Again — This Time, With New Fermentation Technology
Daiya just announced a multi-million-dollar investment in natural fermentation technology, which will make its plant-based cheese even better.University of Cambridge Could Go Plant-Based for the Planet, After Student Vote
The University of Cambridge may soon become a vegan college campus.Impossible Foods Introduces Vegan Spicy Chicken Nuggets, Patties and More
Impossible Spicy Chicken Nuggets, Patties, and Impossible Chicken Tenders are hitting the market.Tofu Cream Cheese Is the Superior Vegan Schmear Alternative — Here Are Our Favorites
While nut-based cream cheese has risen in popularity among vegans, we're partial to tofu-based cream cheeses. Here are our favorites.What’s the Difference Between TVP and Seitan? The Lesser Known Plant-Based Proteins
These plant-based proteins are all over grocery store shelves, and can maybe fool you into thinking they are actually meat.Tabitha Brown’s Lion’s Mane Mushroom Steaks Have Us Dying to Try Them for Ourselves
What are lion's mane mushrooms? Vegan TikTok creator Tabitha Brown made them into steak, and we're dying to try them for ourselves.These Plant-Based Super Bowl Recipes Are All Winners
Regardless of what your game day plans are this year, these vegan versions of classic Super Bowl recipes will definitely make for a winning spread.Afro-Vegan Society's "Veguary" Pledge Celebrates Plant-Based Living During Black History Month
Veguary is a month-long pledge to “try living vegan” for the month of February, purposely coinciding with Black History Month, according to the organization behind it, Afro-Vegan Society.Plant-Based Protein, Tempeh, Has a Myriad of Health Benefits
Is tempeh good for you? The plant-based staple is widely popular among vegans, vegetarians, and flexitarians alike — but what are the health benefits?Attn: Vegans! Domino’s Has a New Plant-Based Slice, but It Isn’t Available Everywhere
Is Domino's releasing a vegan pizza? The global pizza chain is going to be offering a new plant-based pie, but only in certain locations worldwide.Not All Parmesan Cheese Is Animal-Free — Behind the Vegetarian Label
Is all Parmesan cheese vegetarian? You've most likely noticed that some varieties don the vegetarian label, and there's a reason why that is.Plant-Based Cooking Show Episodes to Fill the Void of Meatless Cooking Series
In a perfect world, the Food Network would be mostly vegan series, but until that happens, watch these plant-based cooking show episodes.Can Vegan Protein Cause Acne?
There are some who say that plant-based protein can cause acne, but is there any truth to these rumors or is it simply another old wives’ tale?Vegan Options at Subway, From the Veggie Delite to a DIY Sandwich
It is totally possible to eat vegan at Subway. You just have to know what to order.Easy Plant-Based Recipes for New Home Cooks and Vegans Alike
Whether you're planning to hop aboard Veganuary, or if you're simply learning to cook, these vegan recipes for beginners are easy and delicious.Breyers Is Releasing Oat Milk Versions of Its Classic Flavors
Ice cream fanatics across the U.S. are eagerly awaiting the release of Breyers' oat milk ice cream.Cure Your Steak Craving With These Vegan Steaks
Vegan steak is definitely a growing market — here are a few exciting products and recipes.These Savory Vegan Breakfasts Are a Fabulous Way to Start the Day
If you're meal-prepping for Veganuary or if you're simply looking to cut down on animal products, these vegan savory breakfasts are a great way to start the day.What Is Vegan Lobster Made Of? Get Ready to Make Plant-Based Lobster Rolls
Have you ever wondered what vegan lobster is made of? Apparently, yams are involved.Girl Scouts Kick Off the 2023 Season With a New Vegan Cookie and Major Vegan Sponsor
Girl Scouts of the USA is launching a new vegan cookie and partnering with a major vegan brand for the 2023 cookie season.What Does Sustainably-Sourced Seafood Actually Mean?
Does sustainable seafood really exist? Here's everything you need to know.Is Chris Evans Vegan? The "Sexiest Man Alive" and His Rescue Dog Are BFFs
Is Chris Evans vegan? The Captain America actor was just named 'People's' Sexiest Man Alive.What Is Plant-Based Meat Made From?
Plant-based meat is gaining popularity, but what exactly is it made of?Get Into the Veganuary Spirit With These Books About Veganism
These books about veganism will help you on your vegan journey, whether you're just starting out or are a longtime activist.Give Your Loved Ones the Gift of TikTok's Butter Candle This Year — But Make It Vegan
The butter candle has gone viral on TikTok, so we've decided to give a tutorial on how to make a vegan butter candle.Our Favorite Plant-Based Holiday Recipes for a Cozy Vegan Feast
These plant-based holiday recipes are sure to please everyone at your table.7 Eye-Opening Health Documentaries on Netflix
Health concerns are a big part of the modern age, and Netflix’s selection of health-related documentaries is a robust collection of thought-provoking pieces.Is Mike White Vegan? The 'White Lotus' Creator Is a Longtime Animal Lover
Is Mike White vegan? Here's what we know about the 'White Lotus' creator's lifestyle and diet.Pasta Dishes Top the List of TikTok's Top Vegan Recipes in 2022
TikTok data was analyzed to determine the top trending vegan recipes and cuisines on the social media platform in 2022.Celebrate the Holidays With Our Guide to Vegan Eggnog
Here’s a look into the best vegan eggnogs on the market, as well as a few non-dairy, plant-based eggnog recipes.Kevin Hart Owns a Plant-Based Restaurant, but Does That Mean He's Vegan?
Is Kevin Hart vegan? The actor and comedian has been open about some lifestyle changes he's made over the years and that includes his diet.Beyond Meat Investing in Research on Link Between Veganism and Cancer Prevention
While we already knew vegan diets came with a myriad of health benefits, Beyond Meat is investing in further research on the link between veganism and cancer prevention.COP27 Is Serving Lab-Grown Meat — Though the Rest of the Menu Is Causing Controversy
Lab-grown meat is being served at COP27 for the first time, but the conference has been accused of greenwashing for serving animal products, too.Who Is the ‘Jazzy Vegetarian?’ The Face Behind the Popular PBS Show
Who is the ‘Jazzy Vegetarian?’ Laura Theodore is the face behind the popular PBS cooking show. Theodore showcases vegetarian recipes on her show.Don't Know What to Make for Friendsgiving? Here Are 5 Amazing Seasonal Recipes
Figuring out what to make for Friendsgiving can be overwhelming. Luckily, we made this list of amazing seasonal fall recipes for you to check out.How to Celebrate World Vegan Month This November
World Vegan Day kicks off World Vegan Month and encourages people, companies, and policy makers to learn more about the vegan lifestyle.Beyond Meat Launches Its Vegan Steak At More Than 5,000 Grocery Stores Nationwide
Beyond Meat has released its own version of vegan steak — here are the details, plus information on a few other vegan steak options out there.Impossible Meat Is the Newest Pizza Topping at Domino's — But Only at Select Locations
While Domino's offers a few vegetarian pizza toppings — such as cheese and various vegetables — the chain is adding Impossible Meat to select menus.Is Gisele Bündchen Vegan? The Model Is Passionate About Living Sustainably
Is Gisele Bündchen vegan? Her passion for the environment coupled with her husband Tom Brady’s stringent diet has led her fans to wonder.Mung Beans Are Becoming a Staple in the World of Vegan Food Alternatives
What are mung beans? Even though you might've been unaware you were eating it, there's a chance you've tried them while exploring vegan meat alternatives.Your Plant-Based Rosh Hashanah Menu: Seven Courses to Welcome the Jewish New Year
In honor of the upcoming Jewish New Year, we've rounded up some plant-based Rosh Hashanah menu ideas, from side dishes to desserts.Slutty Vegan Is Finally Open in Brooklyn — Here's What I Thought of the Cult Vegan Burger
Slutty Vegan Brooklyn has officially opened, marking the world-famous vegan burger joint’s first location in New York and seventh location overall.Clint Eastwood Encourages Animal Protection in New Doc ‘Why on Earth’
'Why on Earth' is a new documentary that explores the connection between humans, animals, and planet Earth.These Brands Are Making Vegan Dino Nuggets to Feed Your Inner Child
Vegetarians and vegans often wonder: Are any plant-based dino nuggets out there?