Is Vegetarian, Vegan, or Plant-based Best for Your Health?

As a teenager newly fascinated by nutrition, I wondered if vegetarianism was healthier than including meats. Then, as a young adult, I pondered whether veganism was the ultimate diet for health. Once I became a registered dietitian nutritionist, I spent countless hours researching this battle of plant proteins. Is vegetarian, vegan, or plant-based eating the best way to manage your health as an adult? Let’s discover if vegetarian, vegan, or plant-based is best for your health.

Understanding the Differences: Vegetarian, Vegan, Plant-based

I explored the nuances of vegetarianism in 2020, but now it’s time for a deeper dive.

The term “vegetarian” has been around since 1839 and simply refers to someone who doesn’t eat meat. (1) However, the term covers a wide range of dietary choices (2):

• Lacto-vegetarian: Eats dairy but no meat or eggs.
• Ovo-vegetarian: Eats eggs but no meat or dairy.
• Lacto-ovo-vegetarian: Eats both eggs and dairy but no meat.
• Pescatarian: Eats fish and seafood, but no meat. Therefore, not technically a vegetarian, but worth noting. People often call themselves pescatarian, yet they also include dairy and eggs. So maybe a lacto-ovo pescatarian :)? Just kidding, but you get my point—there are many definitions of vegetarian and non-vegetarian, with likely more to come about in the future.

In 1944, the term “vegan” emerged to describe those who consume no animal products, including dairy and eggs. (2) Veganism also extends to avoiding non-food animal products like leather. So, no, it is not a new Hollywood term :).

Plant-based diets primarily consist of plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. (3) They can also include some meat or dairy, like the Mediterranean-style diet.

Nutritional differences: Vegetarian vs. Vegan 

Both diets can be a healthy way of eating, but both diets demand that you be on top of the nutritional game if you choose to follow either diet or way of living. Let’s look at the comparison of nutrients between vegetarian and vegan diets.

• Let’s start with the battle of plant proteins. Protein is crucial for building and maintaining muscle, satisfying hunger, and stabilizing blood sugar levels. It is also essential for keeping your skin and hair strong and healthy, which becomes more challenging daily for those in or close to menopause!😬 While it’s a plentiful nutrient in animal foods like chicken, beef, eggs, and fish, it’s also abundant in plant-based options such as tofu, tempeh, nuts, seeds, and beans. (4) Here are some of the many sources:

Vegetarian and Vegan (marked with*)  Protein Sources 

• Cottage Cheese – 28 grams of protein per cup (hence why it gets all TikTok madness!)
• Greek Yogurt – 23 grams of protein per cup
• *Tempeh – 16 grams of protein per 3 ounces
• *Quinoa – 8 grams of protein per cup (cooked)
• *Green peas – 8 grams of protein per cup
• *Almonds – 8 grams of protein per ¼ cup
• *Tofu (extra firm) – 8 grams of protein per 3 ounces
• *Pistachios – 6 grams of protein per ¼ cup
• Egg – 6 grams of protein per large egg
• *Edamame (shelled) – 5 grams of protein per ¼ cup
• *Lentils, beans, chickpeas (cooked) – 4 grams of protein per ¼ cup
• *Walnuts – 4 grams of protein per ¼ cup (check out this recent observational study!) (5)
• *Hemp seeds – 4 grams of protein per tablespoon
• *Hemp hearts – 3 grams of protein per tablespoon
• *Chia seeds – 3 grams of protein per tablespoon
• *Peanut Butter – 3 ½ grams of protein per tablespoon

Plant-based foods like soy products, beans, lentils, quinoa, nuts, and seeds are protein-packed options that can easily meet your vegan, vegetarian, or plant-based needs.

• Vitamins and minerals are essential for vegetarian, vegan, and plant-based eating. Not all plant-based foods are created equal! A vegetarian diet loaded with processed junk and lacking critical nutrients like B12, iron, zinc, and calcium can do more harm than good, raising the risk of health issues instead of boosting your well-being. (6) Here are some food sources to keep in mind:
  • Vitamin B12 – Found in fortified cereals, soy-based beverages, and fortified veggie “meats” are excellent sources of vitamin B12, making them great options for vegetarian, vegan, and plant-based eaters. The B12 in these products is synthetically produced, so it’s completely free from animal sources.
  • Iron—Tofu, beans, and spinach are excellent sources of iron for vegetarian, vegan, and plant-based diets. Half-cup of tofu packs 6.65 mg of iron, while one cup of cooked spinach provides 6.4 mg. Beans are another great option, offering iron and other essential minerals like zinc, calcium, and potassium. (7)
  • Zinc – For vegans and vegetarians, foods like soybeans, soy milk, nuts, seeds, mushrooms, lentils, black-eyed peas, split peas, and wheat germ are excellent sources of zinc, a mineral known to boost your immune system. (8)
  • Calcium – Lentils, tofu, and blackstrap molasses are good calcium sources. Lentils are also packed with carbohydrates and protein, while blackstrap molasses offers a nutrient-rich boost with iron, manganese, and calcium. Tofu provides calcium, protein, and iron, making it a great addition to vegan, vegetarian, and plant-based diets.
• Supplements may be necessary for specific nutrients that are difficult to obtain from plants alone, like B12, vitamin D, omega-3 fatty acids, iron, zinc, and calcium. Always consult your doctor before starting any supplements.

Weight Loss Potential

Vegetarian, vegan, and plant-based diets can promote weight loss due to their lower calorie density and higher fiber content. They all can be winners in the battle of plant proteins. These diets allow you to eat larger portions of nutrient-rich foods without consuming excess calories, helping you feel fuller longer. Studies show both vegetarian and vegan diets can lead to weight loss, with some suggesting that vegan diets may be slightly more effective due to the complete elimination of animal products. (12) My clients who transition to plant-based diets find weight management more straightforward and sustainable. 🌱

Benefits Beyond Weight Loss

The health benefits of vegetarian, vegan, and plant-based diets go way beyond weight loss. A plant-focused diet can decrease LDL cholesterol, triglycerides, and blood pressure. These benefits can be attributed to a lower intake of saturated fat and cholesterol but could also result from a higher intake of antioxidants and fiber in plants. Furthermore, consuming a plant-focused diet consisting primarily of whole plant foods can ensure you’re getting adequate levels of phytochemicals and antioxidants, fiber gut, healthy pro, and prebiotics, as well as compounds that contribute to brain and heart health, and decrease your risk for diabetes and certain cancers. (6,11,12,13) Whether you’re vegetarian, vegan, or a meat lover, adding more plant-based foods to your diet is always wise for better health. (6,7)

Environmental Impact

And then there is our planet Earth. Eating more plants improves the environment. (7,6,12,15) Even small changes to your diet can significantly impact 🌎. If everyone swapped out just a quarter pound of meat each week for plants, we could each save 23,400 gallons of water yearly. That’s a ton, right?! Meat production eats up 33% of the Earth’s land, and the energy needed to produce a single quarter-pound burger could power your phone for six months! (7,15) Organizations like Meatless Monday are about reducing meat for personal health and the planet’s well-being. So, cutting back on meat and loading up on plants benefits your body and helps preserve valuable resources. For more info, check out Mondaycampaigns.org.

Making any dietary changes is hard (which is why I love partnering with people to help!). Take it bite by bite, or one meal at a time. The pace is yours to set, but choosing more plants🌱will make a difference in your health and our environment. 

Here are six practical tips to help you get started or up your plant-consuming game:

1. Treat animal protein as a side dish instead of the central part of your meal. Remember the balanced plate, which requires protein to make up 25% of your meal or ¼ % of your plate. Yes, you can still meet your protein needs!
2. Stock your kitchen with plant-based essentials.  Keep your freezer full of frozen veggies, fruits, whole grains, beans, and even pre-made plant-based meals like soups and chilis. A well-stocked fridge and pantry are key—think fresh produce, non-dairy milk, tofu, nuts, seeds, spices, and whole grains, so you’re always ready to whip up a healthy, plant-focused meal.
3. Veganize your favorite dishes with simple swaps. Add extra veggies like peppers, onions, and zucchini to bulk up and replace ground meat in dishes. For stir-fries, swap meat with edamame, mushrooms, or tempeh—extra-firm tofu works great too! Nutritional yeast is a fantastic substitute for grated cheese, and you can easily replace eggs in baking with a chia or flax egg (mix one tablespoon of seeds with three tablespoons of water and let it gel).
4. Meal plan and prep your plants. As we go from the relaxing summer nights, September rolls around, and school is starting, or you are saying goodbye to your summer Fridays :(,  organize your weekly meals—even planning just three meals can help you stick to a plant-focused diet. Don’t stress about planning every meal, but give yourself flexibility. Set yourself up for easy success by prepping veggies like broccoli and cauliflower, batch-cooking grains like quinoa, and creating smoothie bags for quick breakfasts. Other ideas include roasting a tray of veggies, prepping dips like hummus, and making chia pudding or overnight oats for the week.
5. Start with one fully plant-based meal per day. Ease into a more plant-based diet by focusing on just one meal each day that’s 100% plants. You might even start with one to two times a week. Go at your pace! Some ideas include chia pudding for breakfast, overnight oats, a smoothie, or a tofu scramble with veggies. Lunch could be a hummus and veggie wrap, roasted vegetable salad with beans, or leftover veggie stir-fry with tempeh. Think hearty veggie chili, bean stews, veggie burgers, or stir-fries for dinner.
6. Layer in more plants wherever you can. Think about how you can boost your favorite meals with extra veggies. Toss spinach into smoothies with a mild flavor that blends perfectly with fruits like berries and pineapple. Use veggies like carrot slices, cucumber “chips,” or endive leaves as hummus or bean dip dippers :). In sandwiches, load up on lettuce, tomatoes, peppers, and avocado to crowd out some meat. You can swap meat for protein-packed spreads like hummus, add black beans to tacos, and edamame to stir-fries.

Conclusion: Plant Power, Your Way 🌱

As for the battle of plant proteins, is vegetarian, vegan, or plant-based eating the best way to manage your health as an adult? Whether you’re working on a Meatless Monday routine, going full-on vegan, or somewhere in between with a plant-based diet, the key is finding what works best for you. Remember the strategies: stocking your kitchen, swapping in more veggies, and starting with just one plant-focused meal a day. The goal isn’t perfection—it’s progress (and maybe sneaking spinach into everything 😉).

The best diet aligns with your health goals, ethical beliefs, and lifestyle—so make it your own! Have some tips, tricks, or plant-based wins to share? I’d love to hear about them! If you are wondering how to include more plants in your daily diet, book an appointment to see if my services can help you, one tasty bite at a time. 🌿🥗

References

1. https://www.merriam-webster.com/dictionary
2. https://time.com/3958070/history-of-veganism/
3. https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
4. https://fdc.nal.usda.gov/
5. Gletsu-Miller, N, Beate, H, Carmen TD, Thiagarajah, K. A Cross-Sectional Study on the Association of Walnut Consumption with Obesity and Relative Fat Mass among United States Adolescents and Young Adults in NHANES (2003–2020). 2024 June 28; DOI:https://doi.org/10.1016/j.cdnut.2024.104407
6. Wang Y, Liu B, Han H, Hu Y, Zhu L, Rimm EB, Hu FB, Sun Q. Associations between plant-based dietary patterns and risks of type 2 diabetes, cardiovascular disease, cancer, and mortality – a systematic review and meta-analysis. Nutr J. 2023 Oct 4;22(1):46. doi: 10.1186/s12937-023-00877-2. Erratum in: Nutr J. 2024 Jan 4;23(1):6. doi: 10.1186/s12937-023-00891-4. PMID: 37789346; PMCID: PMC10548756.
7. https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00179-7/fulltext
8. https://www.medicalnewstoday.com/articles/323902
9. Oregon State University. “Zinc deficiency linked to immune system response, particularly in older adults.” ScienceDaily. ScienceDaily, 23 March 2015. www.sciencedaily.com/releases/2015/03/150323142839.htm
10. Barnard, N. D., Levin, S. M., & Yokoyama, Y. (2015). A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 115(6), 954-969. https://doi.org/10.1016/j.jand.2014.11.016
11. Turner-McGrievy, G. M., & Davidson, C. R. (2017). Comparative effectiveness of plant-based diets for weight loss: A randomized controlled trial of five different diets. Journal of Nutrition, 147(12), 2279-2287. https://doi.org/10.3945/jn.117.254508
12. Huang, R. Y., Huang, C. C., Hu, F. B., & Chavarro, J. E. (2016). Vegetarian diets and weight reduction: a meta-analysis of randomized controlled trials. Journal of General Internal Medicine, 31(1), 109-116. https://doi.org/10.1007/s11606-015-3390-7
13. Łuszczki E, Boakye F, Zielińska M, Dereń K, Bartosiewicz A, Oleksy Ł, Stolarczyk A. Vegan diet: nutritional components, implementation, and effects on adults’ health. Front Nutr. 2023 Nov 9;10:1294497. doi: 10.3389/fnut.2023.1294497. Erratum in: Front Nutr. 2024 Jan 05;10:1354336. doi: 10.3389/fnut.2023.1354336. PMID: 38024367; PMCID: PMC10665534.
14. Ji, J., Jin, W., Liu, S. J., Jiao, Z., & Li, X. (2023). Probiotics, prebiotics, and postbiotics in health and disease. MedComm, 4(6), e420. https://doi.org/10.1002/mco2.420
15. Rust NA, Ridding L, Ward C, Clark B, Kehoe L, Dora M, Whittingham MJ, McGowan P, Chaudhary A, Reynolds CJ, Trivedy C, West N. How to transition to reduced-meat diets that benefit people and the planet. Sci Total Environ. 2020 May 20;718:137208. doi: 10.1016/j.scitotenv.2020.137208. Epub 2020 Feb 8. PMID: 32088475; PMCID: PMC7184671.