Question 1

Is plant-based the same as vegan?

Accepted Answer

No, “plant-based” is not the same as “vegan.” Vegans typically avoid all animal-derived products in their diet and lifestyle. They avoid anything that involves consuming or exploiting animals, from the foods they eat, to the clothes they wear and products they purchase. The definition of a “plant-based” diet is more flexible. It typically involves eating more or mostly plant-based foods while limiting or avoiding animal-based foods, but the specific rules can vary from person to person (19). That said, what is plant-based food made of?

Plant-based foods include fruits, vegetables, grains, legumes, seeds, nuts, and products made from them. A plant-based diet is often not just about what you don’t eat, but about what you choose to incorporate onto your plate. It usually emphasizes consuming nutritious and minimally processed foods. It’s not just about what you eliminate; it’s about making thoughtful choices that contribute positively to your health and well-being.

In this regard, a plant-based approach aims to fulfill dietary needs while supporting overall health, highlighting the importance of nutritious choices.

Question 2

Is pizza included in a plant-based diet?

Accepted Answer

The classification of a pizza as part of a plant-based diet depends on the ingredients you use. A traditional pizza usually has cheese, so it doesn’t fit that category. But you can make a pizza that does fit this diet by using a whole grain crust, tomato sauce, and toppings like vegetables and vegan cheese.

This is to say, if the pizza is made only with plant-based ingredients, it can definitely be considered part of a plant-based diet. The key is to choose the right ingredients.

Question 3

Is pasta plant-based?

Accepted Answer

Pasta is generally made primarily from wheat, which makes it a plant-based food. However, it’s important to check the ingredients, as some pasta may contain eggs, which would make it unsuitable for a completely vegan or plant-based diet.

If you choose pasta made only from flour and water, like most dried pasta, then it is indeed plant-based. There are also legume-based pastas, such as those made from chickpeas or lentils, which are great nutritious alternatives. With this in mind, pasta can be part of a plant-based diet as long as it doesn’t contain non-plant ingredients, with eggs being the most common ones to look out for.

It’s important to remember that, both in the case of pizza and pasta, consuming these foods in moderation is essential for maintaining a healthy diet, always prioritizing foods with good nutritional quality.

Question 4

Are eggs plant-based?

Accepted Answer

Eggs are an animal product, derived most often from chickens, so they do not fall into the category of plant-based foods.

However, every dietary journey is unique and personal. Many people choose to eliminate meat and dairy from their diet but continue to enjoy eggs. The definition of a plant-based diet is flexible. It’s important to consult a healthcare professional to tailor your food choices to your lifestyle, tastes, and preferences.

Now, if you’re looking for alternatives to eggs for cooking, here are some substitutes for baking and cooking (20):

Egg substitutes for baking (equals 1 egg)

¼ cup blended soft tofu: Adds moisture.
1 tbsp ground flaxseed + 3 tbsp water: Let sit to thicken.
½ mashed banana: Adds sweetness and moisture.
¼ cup applesauce or other fruit puree: Great in muffins and cakes.
¼ cup cooked oats: Adds texture and nutrients.
½ cup unsweetened non-dairy yogurt: Perfect for moist recipes.

Egg substitutes for cooking (equals 1 egg)

¼ cup mashed potato or sweet potato: Ideal for thickening.
¼ cup cooked oats: Provides a good body to dishes.
2-3 tbsp tomato paste: Adds interesting flavor to sauces.
½ cup unsweetened non-dairy yogurt: Excellent in soups and sauces.

For scrambled eggs

Crumbled tofu: Cook in a pan with your favorite spices and veggies.

For egg whites:

Aquafaba: The magic liquid from canned chickpeas—perfect for vegan meringues!

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