Vegan diets: Breaking down plant-based diets
‘Plant-based’, ‘vegan’ and ‘vegetarian’ are popular terms that are often used interchangeably. However, are they actually referring to the same thing?
The short answer is no. ‘Plant-based diets’ – also sometimes referred to as ‘plant-forward’ diets – is the umbrella term for diet patterns that focus on foods primarily from plants. This includes food groups such as fruits and vegetables, nuts, seeds, oils, whole grains, legumes, and beans.
Distinguishing between vegan and vegetarian
Legislation is often the starting point used to define food claims such as ‘vegan’ and ‘vegetarian’, consequently contributing to a harmonised and universal understanding of these diets.
The Regulations relating to the Labelling and Advertising of Foodstuffs (R. 146/2010) define vegetarian-centric statements that can be used on pre-packed food.
The term ‘vegetarian’ may not be used as a blanket statement on a specific food. The type of vegetarian is required to be specified by adding the appropriate prefix:
- ‘Lacto (milk) vegetarian’ for products containing milk products, though products in which animal rennet is used during preparation are excluded;
- ‘Ovo (egg) vegetarian’ means unfertilised eggs (preferably free range) and egg products are included;
- ‘Honey vegetarian’ means honey is included;
- ‘Strict vegetarian’ or ‘vegan’ is reserved for products containing no ingredients or additives derived from animal origins at all. Note that ingredients of multicellular plant, fungal, algal and bacterial origin are included; but all animal flesh and products obtained from the slaughter of an animal – such as gelatine, animal fats, caviar and roe – are excluded.
Several vegans also choose to avoid palm oil, as they argue that manufacturers destroy habitats to extract it, which causes suffering in animals. Some also avoid purchasing from or supporting companies or charities that use animal testing or exploit animals. For example, a number of vegans choose to avoid commodities such as avocados that involve exploiting bees in their production. It is therefore evident that the vegan lifestyle may be implemented in varying degrees. For a majority of vegan consumers, veganism extends beyond plant-based eating and includes abstaining from the use of all animal products, such as leather.
Although the legislation sheds some light on the vegetarian-related terms (corresponding to the relevant vegetarian diets) frequently used in labelling, it does not address all the common diets within the plant-based group. It is also possible to have a combination of two or more vegetarian diets, such as ‘ovo-lacto-vegetarian’.
Flexitarian diet
A flexitarian diet is primarily a plant-focused approach to eating, while also being flexible by occasionally incorporating meat and animal products in small amounts or in moderation. This diet is intended to be more adaptable than a vegan or vegetarian diet, as indicated by its ‘flexi-’ prefix.
Every individual who follows a flexitarian diet will design the diet to fit their own lifestyle.
Pescatarian diet
A pescatarian diet is a plant-based diet that includes fish. This also often include other seafood such as shellfish. Although this diet will typically avoid other meats, such as chicken, beef, or pork, it may include dairy products and eggs (depending on personal preference).
It is important to note that our understanding of the different diets may change in the future. With the continuous growth in alternative protein sources, such as laboratory-grown meat, insect-based protein and mycoprotein, as well as novel plant food sources, our perception and classification of the different diets may evolve.
The plant-based industry is set to expand even more in the coming years, providing a huge opportunity for innovation in plant-based products. However, understanding the different dietary requirements for vegan, vegetarian, and other plant-based diets is key to ensuring innovation success.
For more information regards our Vegan Product Integrity services please contact us.
Other articles and resources you may be interested in:
Vegan labelling: Requirements & limitations
Vegan labelling: Testing to validate claims
FACTS vegan screens by Targeted Proteomics (by-LC-MSMS)
Distinguishing between plant-based diets
Time to de‘fine’ vegan wine