What Is A Plant-Based Diet?

Overview

Plant-based diet focuses on foods that come from plants including fruits, vegetables, whole grains, nuts, seeds, legumes, beans, oils, and herbs. It minimizes or excludes processed foods and animal products like red meat, poultry, fish, eggs, dairy, and honey. However, It doesn't mean that you are vegan and never eat meat or dairy. Rather, most of your foods are natural, non-processed, and from plant sources.¹

Not a set diet, but a lifestyle

The concept of a plant-based diet varies widely in its definition. A distinctive study conducted on how scientists talk about the plant-based diet in their research has shown that there needs to be a clear agreement on what a plant-based diet actually means. Some studies say it's totally vegan, while others allow some animal products.

Therefore, the plant-based diet is an umbrella for several diets ranging from diets that exclude all animal products to those that include them in limited quantities. It is important to note that vegetarian or vegan diets adopted for ethical or religious reasons may or may not be healthy. A key distinction is that although most diets are defined by what they exclude, the healthy plant-based diet is determined by what it includes! 

Your lifestyle falls under the umbrella of a plant-based diet if it achieves the following points:

Focuses on plants as the primary source for your nutritional needs

This means relying on plant-based foods and making them the majority of what you eat. These include fruits, vegetables, whole grains, nuts, seeds, legumes (like beans and lentils), and plant-based oils (such as olive oil). These foods provide all the necessary nutrients for the body including carbohydrates, proteins, fats, vitamins, and minerals, and tend to be rich in fibre and lower in calories and unhealthy fats compared to many animal-based foods. However, some individuals need to add fortified plant milk, nutritional yeast, or daily supplements to ensure they get enough vitamin B12.

Maximizes whole foods and minimizes processed foods

Whole foods are foods in their natural state or minimally processed, meaning they haven't been altered much from their original form. Examples include fresh fruits and vegetables, whole grains like brown rice and quinoa, nuts, and seeds. Processed foods, on the other hand, often contain added sugars, unhealthy fats, and artificial ingredients.

In addition, refined foods have been processed to remove parts of the original food, often stripping away important nutrients in the process. Examples include white flour, white rice, white sugar, and processed oils. By choosing whole foods over processed ones, you get more nutrients and fewer unhealthy additives.

Limits or avoids animal products 

A plant-based diet may include limited amounts of animal products, especially dairy and eggs. Some individuals choose a flexible approach as they incorporate occasional servings of animal-based foods while they primarily rely on plant sources for their nutritional needs.

Others may adopt a more strict lifestyle, that avoids all forms of animal products entirely. Whether choosing a moderate or more restrictive approach, you can tailor your plant-based diet to align with your body's needs, health goals, ethical considerations, and personal preferences.

Pays attention to food quality

Like emphasizing locally sourced and organic food, this involves considering where your food comes from and how it's produced. Choosing organic foods means avoiding pesticides, synthetic fertilizers, and genetically modified organisms which may negatively affect health and the environment.

In addition, consuming locally sourced foods supports local farmers and reduces the environmental impact of transporting food long distances. While organic and locally sourced foods may not always be available or affordable for everyone, making an effort to prioritize them when possible can still have health and environmental benefits.

Plant-based eating patterns 

Mediterranean diet

This way of eating focuses on plant-based foods, includes moderate dairy, poultry, and fish intake, and limits red meat and sweets. The Mediterranean diet is associated with numerous health benefits. 

Vegetarian diet 

Vegetarians eat plant-based foods in addition to eggs, honey, and dairy products. But they stay away from meat, poultry, fish, and seafood.

Flexitarian or semi-vegetarian diets

These diets include what vegetarians may eat in addition to occasional meat, fish, seafood, and poultry.

Pescatarian diet

This diet includes just fish and seafood along with what vegetarians can eat. It avoids all meat and poultry.

Vegan diet 

This lifestyle is the strictest of plant-based diets. It doesn’t include any animal products at all. This means no meat, poultry, fish, seafood, eggs, or dairy.

Health benefits of a plant-based diet

Lowering the risk and reducing symptoms of chronic diseases

Heart disease

The plant-based diet is heart-friendly! One of the most well-known benefits of a plant-based diet is that it lowers the risk of cardiovascular disease and improves overall heart health. Many studies have supported the plant-based diet's effect on heart health. 

A 2021 study found that the plant-based diet is associated with a reduced heart disease risk as diets lower in animal and unhealthy foods, and higher in healthy plant foods are beneficial for cardiovascular disease prevention.² 

Another study highlighted its effect on reducing cardiovascular mortality.³ 

However, you should consider the quality and quantity, as we said before, not all plant foods are healthy. 

A large study on more than 200,000 people found that a plant-based diet rich in healthy plant foods is associated with a significantly lower risk of coronary heart disease. In comparison, a plant-based diet that emphasizes less healthy plant foods is linked with higher coronary heart disease risk.⁴

Diabetes

The plant-based diet is an effective lifestyle in managing diabetes as it improves blood sugar control and body weight, and reduces cholesterol levels.⁵

According to Harvard Health, people who follow plant-based diets experienced a 7% average drop in levels of total cholesterol, 10% of LDL cholesterol (bad cholesterol), and 14%, of apolipoprotein B. 

Many studies showed that plant-based diets that are rich in healthy and high-quality plant foods are associated with prevention and lower risk of developing type 2 diabetes.^6,7 

One of these studies found that people who follow plant-based diets have a 34% lower risk of developing type 2 diabetes than people who follow non-plant-based diets.⁷ 

Cancers

Plant-based diets have been shown the ability to lower the risk of certain cancers, like breast, prostate, ovarian, and digestive system cancers. 

A 2022 study indicated that a healthy and nutritious plant-based diet was associated with a lower risk of aggressive forms of prostate cancer, with a greater benefit in men under 65 years.⁸ 

Another recent study conducted on over 76,000 individuals found that following a healthy plant-based diet could reduce the risk of breast cancer.⁹ 

Additionally, many studies showed how high-quality plant-based diets could be protective against cancers of the digestive system, including pancreatic, colon, rectal, and colorectal cancers.¹⁰ 

Weight management

The plant-based diet contains lower amounts of saturated fats and cholesterol, and higher amounts of fibre that can Improve digestion and gut health. This can aid in weight management and reduce the risk of obesity.

Plant foods are rich in essential nutrients for energy production. Many of them also have high water content, which helps keep you hydrated and maintain activity levels. Additionally, plant-based diets can help stabilize blood sugar levels and promote sustained energy throughout the day.

Simply focusing on vegetables and fruits, and avoiding unhealthy foods that aren’t allowed on a plant-based diet like soda, candy, fast food, and refined grains is a powerful weight loss tool itself. 

Improving brain health and reducing the risk of cognitive decline 

Many animal and unhealthy products have saturated and trans fats, which can increase the risk for brain conditions. Plant-based diets help avoid these risks and contain high levels of antioxidants and plant compounds which may help improve cognitive health.

Many recent studies found that plant-based diets were significantly associated with a reduced risk of cognitive decline and brain function impairment.^11,12 

A review of nine studies showed that diets that are rich in fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment and dementia.¹³

Additionally, several studies indicated that plant-based diets may help slow the progression of Alzheimer’s disease.¹⁴ 

Environmental and ethical aspects of a plant-based diet 

Plant-based diets can help protect our planet against global warming and environmental degradation.

Following a plant-based diet can significantly reduce our carbon footprint. By opting for plant foods over animal products, you can decrease greenhouse gas emissions associated with livestock farming. Additionally, plant-based diets contribute to resource conservation as producing plant foods typically requires less land, water, and energy than raising animals for meat. They also encourage the adoption of sustainable farming practices such as organic farming, agroforestry, and crop rotation, which help maintain soil health, biodiversity, and ecosystem resilience.

A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least animal products. The study reported that a 70% reduction in greenhouse gas emissions and land use and 50% less water use could be achieved by shifting Western diet patterns to more sustainable, plant-based patterns.¹⁵

Choosing plant-based options also aligns with ethical considerations regarding animal welfare. By reducing or eliminating the consumption of animal products, individuals contribute to the reduction of animal suffering associated with factory farming practices.

How can I start a plant-based diet? 

Transitioning to a plant-based diet is best approached gradually. Start by prioritizing the quality of your food and making plant-based options the centre of your meals. If you choose to add animal products, they should be in smaller amounts and carefully selected based on their sources and qualities.

Additionally, experimenting with new recipes can make the transition more enjoyable and help you discover delicious plant-based meals. However, ensure your diet remains nutritionally adequate by incorporating various plant sources. Consult a nutritionist or a healthcare provider to make sure everything is going well with your diet. 

Foods to focus on 

Some examples:

• Fruits 
• Vegetables
• Whole grains: brown rice, rolled oats, quinoa, barley, etc
• Healthy fats: olive oil, avocados, coconut, etc
• Legumes: peas, chickpeas, lentils, peanuts, black beans, etc
• Nuts: almonds, cashews, etc
• Seeds: sunflower seeds, chia seeds, etc
• Natural peanut butter, natural nut butter, tahini, etc 
• Plant-based milk: coconut milk, almond milk, cashew milk, etc
• Spices, herbs, and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc
• Condiments: nutritional yeast, lemon juice, vinegar, salsa, mustard, soy sauce, etc

Foods to minimize 

While high-quality animal products can be included in a plant-based diet, they should be minimized.

Foods to avoid 

Some examples: 

• Fast food: hot dogs, chicken nuggets, etc
• Added sugars and sweets: table sugar, soda, pastries, cookies, candy, sugary cereals, etc
• Refined grains: white rice, white pasta, white bread, bagels, etc
• Packaged and convenience foods: chips, cereal bars, frozen dinners, etc
• Processed vegan foods like plant-based meats
• Artificial sweeteners
• Processed animal products: sausage, bacon, lunch meats, beef jerky, etc

Summary 

Plant-based diets, centred on fruits, vegetables, nuts, seeds, and legumes, offer health and environmental benefits. Ranging from strict veganism to flexible approaches, they emphasize healthy plant-based foods and limit processed foods and animal products. These diets reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers.

They aid in weight management, enhance brain health, and lower the risk of cognitive decline. Environmentally, they mitigate greenhouse gas emissions and promote sustainable farming. When choosing a plant-based diet, it is important to be aware of your foods and to maintain a varied diet that meets all your body’s needs to ensure a healthy lifestyle.