Plant-Powered: A Guide to Balanced Vegan and Vegetarian Eating

As more people prioritize health, sustainability, and ethical concerns, many people choose to follow a vegetarian or vegan diet. Research has shown that switching to a plant-based diet lowers the chances of heart disease, type 2 diabetes, and some cancers. In this article, we will investigate the different types of vegetarian and vegan diets, the health benefits of plant-based diets, and some potential issues that could occur when adopting these diets. 

Types of Plant-Based Diets

There are many different types of vegetarian diets, but first, let's generally define a vegetarian diet. All vegetarian diets avoid meat and meat-related products. However, there are variations to vegetarian diets. Below is a list of vegetarian and vegan diets that shows what is included and excluded from the diets. 

Diet Includes Excludes
Lacto-Ovo Vegetarian Diet Dairy, Eggs Animal Products
Lacto-Vegetarian Dairy Animal Products, Eggs
Ovo-Vegetarian Eggs Animal Products, Dairy
Pescatarian Fish, Dairy, Eggs Other Animal Products
Vegan   All Animal-Derived Products

Health Benefits of Plant Based Diets

Studies have shown that consuming a vegetarian or vegan diet can lower blood pressure and reduce the risk of hypertension. There was also a 29% decrease in deaths from coronary heart disease when consuming a vegetarian and vegan diet. Furthermore, studies showed a significant reduction in the likelihood of obtaining type 2 diabetes, and a 10% lower risk of getting certain cancers when adopting a vegetarian diet, and an 18% lower risk when adopting a vegan diet. 

Key Nutrient Considerations

Image of a pie chart.

Macronutrients are needed to sustain life. The three main macronutrients are carbohydrates, fats, and proteins. Each macronutrient benefits the body in many ways, and each needs to be consumed as part of a healthy diet. Depending onyour goals, seeking instruction from a registered dietitian nutritionist (RDN) will help determine the appropriate ratio of macronutrients that are needed as part of a daily diet. Below is the recommended distribution range of macronutrients for an average adult.

To get a general idea of a healthy diet, as recommended by the U.S. Department of Agriculture, let’s reference the MyPlate method and compare it to the vegetarian or vegan diets.

The MyPlate method recommends that half of the plate be fruit and vegetables. A similar distribution can be said for the vegetarian and vegan diet. Fruits and vegetables contain essential vitamins and minerals necessary for a healthy life and are naturally low in fat and protein. In general, men and women need to consume 2 to 4 cups of vegetables a day, and 1 ½ to 2 cups of fruit.  

Grains contribute a quarter of the MyPlate method, or about 3-5oz. The same distribution should be considered for vegetarian and vegan diets, which emphasize whole grains, so that valuable nutrients can be consumed. There are two types of grains we can purchase at the store, whole grains and refined grains. Whole grains contain the entire grain kernel, are high in fiber, which aids in digestion, and provide essential iron and B vitamins. Some examples of whole grains include quinoa, brown rice, whole oats, and whole wheat. Refined grains lose the bran and germ during processing, leaving the starchy endosperm. While this process increases the shelf life of the product, it loses a lot of nutrients, including fiber, B vitamins, and iron. Some examples of refined grains are white rice, white bread, and many pastries and desserts. It is important for individuals who are following a vegetarian or vegan diet to consume whole grains regularly.

It is recommended by MyPlate that women and men consume 3 cups of dairy daily. Dairy provides key nutrients such as calcium, vitamin D, and protein. Vegetarian and vegan diets recommend a similar intake of dairy daily, however, milk choices such as almond or soy often replace cow's milk, unless adopting one of the specific vegetarian diets that includes dairy.

Protein is a key nutrient that helps build muscles, bones, and blood. There are two different sources of protein, animal-based and plant-based. The MyPlate method recommends that men and women consume 5-7oz of protein daily. This is also like a vegetarian or vegan diet; however, the sources of where the protein comes from differ. While most people consume enough protein from animal-based sources, we often do not consume enough plant-based protein sources. Beans, peas, lentils, nuts, seeds, and soy products provide good sources of protein that are often needed to be included when following a vegetarian or vegan diet.  

Food Group Normal Eating Pattern Vegetarian Eating Pattern Vegan Eating Pattern
Fruits 1/4 of the plate Same emphasis Same or greater emphasis
Vegetables 1/4 of the plate Same emphasis Same or greater emphasis
Proteins 1/4 of the plate Same emphasis. However, variety is key and comes from plant-based sources, like beans, lentils, tofu, nuts, seeds, eggs, and dairy (depending on the type of vegetarian diet chosen) Entirely plant-based sources: beans, lentils, tofu, tempeh, edamame, seitan, nuts, seeds, and plant-based meat alternatives
Whole Grains 1/4 of the plate Same, focusing on whole grains Same focus on whole grains
Dairy 1 serving of low-fat or fat-free milk, yogurt, or cheese. Same emphasis. Often included in certain vegetarian diets, or replaced with plant-based alternatives (almond or soy milk) Completely excluded and replaced with fortified plant-based milks and yogurts for calcium and vitamin D

Protein

One common myth of a plant-based diet is that you can’t get enough protein. While it is significantly easier to get enough protein when adopting a vegetarian diet because of the added consumption of certain dairy products, individuals can consume enough protein each day to meet their body’s needs when following a vegan diet. 

It’s important to understand that there are two types of protein: complete protein and incomplete protein. Proteins are made up of a chain of amino acids. Our bodies need amino acids for a variety of different functions. There are 20 essential amino acids. Our bodies can produce 11 of the 20 amino acids, but the others need to consume the other nine amino acids through our diet.  

Complete proteins contain all 9 essential amino acids, while incomplete proteins contain some but not all. Animal sources of protein are complete proteins. Plant sources of protein are considered incomplete proteins. Exceptions to this rule are the following foods: soy, tofu, edamame, tempeh, and miso. Those five foods are complete protein sources and are great foods for individuals to eat regularly if following a vegan diet.  

Most other sources of protein, such as beans, nuts, seeds, and whole grains, are considered incomplete proteins, however, eating a variety of incomplete proteins throughout the day will often provide the essential amino acids you need. 

Other Essential Vitamins and Minerals

Another myth when adopting a vegetarian or vegan diet is that these diets are automatically healthy. While there are many benefits to a plant-based diet, mainly the increased consumption of fruits and vegetables, you must be cautious about the types of grains you consume as well as proteins, which were discussed previously. Furthermore, there are key nutrients that are often left out of a plant-based diet that are essential to health. 

Vitamin B12 is almost only found naturally in animal products. It helps with the production of red blood cells and is key in preventing a health condition called anemia, which occurs when the body doesn’t have enough red blood cells to carry oxygen through the body. Vegans need to be extra aware about this nutrient to prevent the development of a deficiency of this vitamin. Supplementation is often necessary, and some food items have been fortified with this vitamin to aid those who have eliminated meat from their diet, such as cereals and soy products. 

Iron is another important nutrient. It is important for red blood cells and is more often found in animal-based products. However, many non-animal-based products contain iron, such as beans, peas, lentils, enriched cereals, whole grains, and dark leafy vegetables. There are two types of iron, heme, which comes from animal-based foods, and non-heme, which comes from plant sources. The issue for those who adopt a plant-based diet is that non-heme doesn’t get absorbed by the body as well as heme, so the iron recommendation is usually significantly higher for those who have eliminated animal-based products from the diet. You can consume foods that are high in vitamin C to help with the absorption of iron. Foods like citrus fruits, peppers, strawberries, tomatoes, and broccoli are high in vitamin C and can aid with iron absorption. To increase the amount of iron in your meals, you can cook in cast-iron pans. By using a cast iron pan, you could increase the amount of iron in your food by up to 15% when compared to using just regular cookware.

Calcium and vitamin D aren’t as big of a concern when dairy is still a part of the diet, which is the case for most vegetarian diets. Vitamin D may be absorbed through sunlight exposure, and calcium can be found in dark green vegetables and fortified food products, which can be added to certain juices, cereals, and soy products. However, supplementation may be necessary. You can discuss this with a healthcare professional to ensure you are consuming an appropriate dosage. 

Practical Tips

The most important concepts when adopting a vegetarian and vegan diet are balance, variety, and planning your meals and snacks. As has been discussed, our bodies need all three macronutrients to live a healthy lifestyle. Eating a wide range of plant-based foods helps ensure that you are getting amino acids from proteins, and the essential vitamins and minerals needed to help reduce the risk of chronic diseases without causing further issues by limiting other key nutrients. Rotating vegetables, grains, legumes, nuts, seeds, and fruits, and not solely relying on protein sources such as tofu, is vital to a healthy plant-based diet. 

Here is an example of a one-day menu on a vegetarian or vegan diet: 

  • Breakfast: Scrambled egg with veggies + whole wheat toast (can substitute tofu or a variety of beans if not consuming eggs) 
    • Scrambled eggs 
    • Sauteed spinach, bell peppers, onions, mushrooms 
    • Salt and pepper to taste 
    • Whole wheat toast with avocado 
    • Fruit of choice on the side. 
  • Lunch: Chickpea Salad Bowl 
    • Mixed greens + quinoa 
    • Roasted chickpeas, cherry tomatoes, cucumber, shredded carrots, avocado 
    • Dressing of choice 
  • Snack: 
    • A handful of nuts (almonds or walnuts) + dried fruit (raisins, apricots) + seeds of choice. Pumpkin seeds are a great option for zinc and iron. 
  • Dinner: Vegetable Curry over Brown Rice 
    • 5oz of diced tomatoes (pulsed in food processor until smooth) 
    • Curry powder, garam masala, cooked until fragrant 
    • 2 diced onions, sweet potatoes, and salt until cooked. 
    • On reduced heat, add 3 cloves of garlic (minced), 1 serrano chile (minced), 1 tbs ginger (grated), and 1 tbs tomato paste until fragrant. Add ½ head of cauliflower, cut into florets. 
    • Gradually add in 1 ½ cups water. 
    • Stir in 1 can of chickpeas, rinsed. 
    • Add processed tomatoes and bring them to a simmer. Cover for 20-25 minutes. 
    • Stir in 1 ½ cup frozen peas, ½ cup coconut milk  
    • Add fresh cilantro and serve over Brown rice 

Conclusion

In conclusion, there are many benefits to adopting a plant-based diet. As individuals begin to prioritize their health, a plant-based diet can provide a sustainable and ethical way to maintain a healthy lifestyle and reduce the risk of getting chronic diseases. However, if you choose to follow a vegetarian or vegan diet, caution needs to be taken into consideration as key nutrients may be reduced because of the lack of intake of animal products. For those who would still like to have animal products part of the diet, incorporating more plant-based foods can be beneficial and is often recommended, as the added nutrients can provide many benefits, including the health benefits mentioned in this article. Planning and assistance from a registered dietitian nutritionist could be beneficial if you plan on implementing these types of diets.  

References

Author

Ian Bryant, Nutrition and Dietetics Masters Student Intern

Reviewed By

Jenna Dyckman, MS, RDN, Extension Assistant Professor

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