Plant-Based Diet: From Vegetarian to Vegan to Whole Foods

Barbra Sassower, RDN, MPA, CDCES, FAND, is a veteran dietitian at Eisenhower Health. With more than two decades of experience, she has seen diet trends come and go, but plant-based eating continues to rise in relevance. Read on to learn about the evolution of plant-based eating, why it matters, and how to make it work in real life.

What does plant-based mean? How does it differ from vegetarian or vegan?
Vegetarian and vegan diets have been around longer and tend to follow clearer definitions. Vegetarians avoid meat but may include dairy (lacto), eggs (ovo) or both (lacto-ovo). Some people use terms like pescatarian (includes fish) or pollo-vegetarian (includes chicken) to describe how they eat - though these variations may stretch the traditional meaning of vegetarian. Vegan diets exclude all animal products - meat, dairy, eggs and often honey - though personal interpretations can vary.

Plant-based is a newer, more flexible term. It emphasizes whole, minimally processed plant foods like vegetables, fruits, grains, legumes, nuts and seeds. While it often overlaps with vegan eating, it’s more about intention than strict rules. Many people eat mostly plant-based, but still include small amounts of animal products.

What are the health benefits of a plant-based diet?
A plant-based diet may help lower the risk of chronic diseases, such as heart disease and diabetes, and certain cancers, but not all plant-based diets are healthy. After all, fries and soda are technically plant-based. The real benefits come from whole foods: fruits, vegetables, whole grains, legumes, nuts and seeds packed with fiber to steady blood sugar, improve cholesterol and support healthy weight. Plus, whole plants bring natural antioxidants and help cut saturated fat - especially when they replace animal products - while soluble fiber helps sweep out excess cholesterol.

How does a whole-food, plant-based diet support prediabetes or diabetes?

Whole, high-fiber foods are more filling and less processed, meaning they’re lower in added sugars and fats. The fiber slows the absorption of carbohydrates, helping to steady blood sugar levels and prevent spikes and crashes.

How do people eliminate meat and dairy without losing protein?
Start with smart swaps. Try bean-based or high-protein veggie burgers instead of beef, and use tofu or tempeh in place of meat for stir-fries and bowls. Nuts, seeds and legumes - like hummus or oil-free refried beans - are easy, satisfying protein sources. There are also many plant-based products made from these ingredients, but it’s important to read labels carefully. Some “fake” meats, cheeses and yogurts offer probiotics or a sense of familiarity, but not all are protein-rich - some pack in more fat than nutrients. Variety is key.

What are some tips for adding more whole-food, plant-based options?

Start small: try soy milk instead of dairy, but look for one made with whole soybeans (not soy protein isolate) for a protein boost. Tofu’s great too - scrambled for breakfast or tossed into a stir-fry. At lunch, trade a sandwich for a wrap with hummus or a hearty bean soup. Think bean tacos, veggie stir-fries or oil-free refried beans for easy, satisfying swaps.

Should a health professional be consulted prior to including whole-food, plant-based menus?

Yes, especially for seniors managing a health condition. Any major dietary change, even going plant-based, can affect things like blood sugar, medication needs or nutrient absorption. A doctor can flag concerns and a registered dietitian can tailor a plan to keep it safe, balanced and personalized.

Suggested Resources

• PCRM.org - Physicians Committee for Responsible Medicine
• EsselstynFamilyFoundation.org - Education on preventing and reversing heart disease
• ForksOverKnives.com/recipes - Whole-food, plant-based recipes
• BlueZones.com - Longevity insights from healthy communities