Plant-Based Diets: Should You Try These Eating
Patterns?
Emergence: Plants Come
Back to Life
Plant-based diets have
skyrocketed in popularity over the last decade. And whether it’s for ethical,
environmental, or health reasons, more consumers are making meat and dairy subs
for vegetables, legumes, grains, and fruits. Grocery stores carry plant-based
alternatives, restaurants are serving more plant-based menu items, and
documentaries such as Forks Over Knives and The Game Changers have shed light
on the health benefits of a plant-based diet.
But even with all the
buzz, many people still ask: Will a plant-based diet work
for me? This article is designed to give you a broad, evidence-based overview
of what a plant-based diet is, and what it isn’t, along with tips for if you’re
considering giving one a try.
Chapter 1: What Is a Plant-Based
Diet?
1.1 Definitions and
Generalizations
A plant-based diet is
centered around those foods that come from plants. That includes fruits and
vegetables, of course, but also nuts, seeds, oils, whole grains, legumes, and
beans. That doesn’t mean that you never eat meat or dairy, but that the
majority of your diet is plant-based.
Types include:
• Flexitarian: Primarily plant-based,
but occasionally consumes meat and animal products.
• Vegetarian: No meat, poultry, or
fish; may contain dairy and eggs.
• Vegan: None at all, not even
dairy, eggs, or honey.
• Whole-Food
Plant-Based (WFPB): Vegan, with an emphasis on eating whole, minimally
processed foods and eating no refined sugars and oils.
1.2 What It's Not
It’s worth noting that
“plant-based” is not by default synonymous with “healthy.” Soda, potato
chips, and vegan cookies are all technically plant-based but have far less
nutritional value.
Chapter 2: The Health
Benefits of Eating a Plant-Based Diet
2.1 Heart Health
Many studies, including
those from the American Heart Association, have found that diets rich in fiber,
antioxidants, and healthy fats coming from vegetables and fruits help to lessen
the risks of heart disease. A 2019 review in the Journal of the American
College of Cardiology concluded that plant-based diets reduce cholesterol,
blood pressure, and inflammation.
2.2 Weight Management
People who eat a
plant-based diet typically eat fewer calories and more fiber, which can be satiating.
In a 2020 study in Nature Medicine, people on plant-based diets lost more
weight and significantly more body fat, even without reducing the number of
calories they consumed.
2.3 Diabetes Management
and Prevention
Plant-based diets are
recommended by the American Diabetes Association as an approach to managing
type 2 diabetes. The combination of healthy plant foods helps improve insulin
sensitivity, decrease blood sugar levels, and, ultimately, aid in weight
loss—all critical components in managing diabetes.
2.4 Cancer Risk
Reduction
The WHO and the
American Institute for Cancer Research advise restricting red and processed
meats. A diet high in plant-based foods like vegetables, fruits, legumes, and
whole grains contains antioxidants and phytochemicals that
might offer protection against many types of cancers.
2.5 Longevity and the
Health of the Mind
But studies of Blue
Zones — populations around the world that live the longest — show that their
diets are more than nine times out of 10 plant-based. Plant-based foods support
healthy aging and may also help reduce the risk of Alzheimer’s disease because
of their anti-inflammatory and neuroprotective effects.
Chapter 3: Nutrition
Issues
3.1 Protein
Despite what many
people believe, it is possible to obtain sufficient protein from plant-based
sources:
• Legumes (lentils,
chickpeas, black beans)
• Tofu and tempeh
• Nuts and seeds
• Transforming grains
(quinoa, dark capricious, oats)
• Veg out with your
protein powder: (optional)
3.2 Vitamin B12
B12 doesn't naturally
exist in plant foods. It is essential for nerve function and the production of
red blood cells.
Solutions:
• Food enriched with
folic acid (e.g., plant milk, cereal)
• B12 supplements
3.3 Iron
Iron from plants
(non-heme) is not as readily absorbed as heme iron found in meat.
Boost absorption by:
• Eating foods that are
high in iron (lentils, spinach, quinoa)
• Combining them with
vitamin C (citrus, bell peppers)
3.4 Omega-3 Fatty Acids
Crucial for brain and
heart health.
Sources:
• Flaxseeds
• Chia seeds
• Walnuts
• Algal oil (vegan
source of DHA/EPA)
3.5 Calcium and Vitamin
D
Calcium is a key
nutrient for bone health.
Plant-based sources:
• Fortified plant milks
• Tofu produced with
calcium sulphate
• Leafy greens (such as
kale or bok choy)
Vitamin D is available
through fortified foods or sun exposure. So you might need to consider a
supplement.
3.6 Zinc and Iodine
Beans, nuts, seeds, and
whole grains are good sources of zinc. The nutrient that is frequently low in
vegan diets is iodine, usually found in iodized salt or sea vegetables.
Chapter 4: The
environmental and ethical implications
4.1 Sustainability
Agriculture is
responsible for a large proportion of greenhouse gas emissions, deforestation,
and water usage. Moving to a plant-based diet can also reduce the carbon
footprint of your body. Specifically, a 2020 analysis by the
Lancet Commission on Planetary Health recommends more plant-based consumption
for ecological sustainability.
4.2
Animal Welfare
For a lot of people,
ethical considerations about the treatment of animals are a motivation. A vegan
lifestyle can reflect the values of compassion by emancipating us from factory
farming and promoting humane treatment.
Chapter 5: More of the Same?
5.1 Social Situations
Dining out, going away,
or attending social events gets complicated.
Tips:
• Do some advance
reading on restaurant menus
• Volunteer to bring
something to parties
• Have open and
respectful discussions
5.2 Desires and Taste
Preferences
Missing meat or cheese?
Try:
• Plant-based
analogues, such as Beyond Meat or nutritional yeast
• Experimenting with spices
and cooking techniques
• Tapering meat rather
than going cold turkey
5.3 Meal Planning and
Cooking
Regularly prepping your
food will help you with consistency.
Suggestions:
• Cook grains and
legumes in batches
• Store frozen
vegetables and plant-based proteins
• Choose recipes with
only 5 to 7 ingredients or so
5.4 Cost Concerns
Organics can be
expensive, but basic pantry items: dried beans, rice, oats, frozen vegetables,
they’re inexpensive and shelf-stable.
Chapter 6: Moving to
Vegan Eating
6.1 Start with One Meal
a Day
Do a plant-based
breakfast or Meatless Mondays. Slower is more permanent and less overwhelming.
6.2 Emphasize Addition,
Not Deprivation
Instead of ruminating
on what you’re losing, zero in on what you’re adding:
• Leafy greens
• Colorful fruits
• Whole grains
• Plant proteins
6.3 Use
Resources
Helpful tools include:
• Diet apps (for
example, Forks Over Knives, Daily Dozen).
• Cookbooks and blogs
• Communities and
discussion groups
6.4 Listen to Your Body
Some people do well on
a plant-based diet; others need modifications. Regular bloodwork and meet-ups
with a registered dietitian can help you think about your approach.
Chapter 7: Is a Plant-Based
Diet for You?
7.1 Personal Health
Goals
Ask yourself:
• Am I looking to
support cardiovascular health?
• Do I have chronic
diseases like diabetes under control?
• Do I hope to lose or
maintain my weight?
Plant-based diets can
be effective in these aims, as long as they are high-quality and consistent.
7.2 Lifestyle Fit
Consider:
• Your cooking habits
• Time for meal prep
• Preferences for family
or cultural foods
The best diet is one
you can stick with long term.
7.3 Medical Conditions
There may be specific
health conditions that you need to keep in mind on a plant-based diet (anemia,
IBS). So if you are considering any major changes, please consult your health
care professional.
7.4 Moral and
Environmental Considerations
If you are concerned
about animal welfare or the environmental impact of your diet, a plant-based
diet may help you live a life that is in line with your values.
Chapter 8: A Sample Plant-Based
Meal Plan
Breakfast
• Oatmeal with almond
milk, chia seeds, blueberries, and walnuts
Lunch
•Lentil and quinoa
salad with arugula, tomatoes, and tahini dressing
Snack
• Slices of apple with
peanut butter or hummus with carrots.
Dinner
• Tofu stir-fried with
broccoli, bell peppers, and brown rice
Dessert
• Dipped in banana
“nice cream,” with a sprinkle of dark chocolate shavings
Conclusion: What’s
Right For You
Vegetarian and vegan
diets provide a simple and effective way to enhance health, promote
sustainability, and conscientiously live out our values. But like all lifestyle
changes, it takes a little thought, planning, and a bit of flexibility.
That’s not to say you
need to make a vegan pivot overnight, or adhere to cut-and-dried
classifications. Even small shifts, like adding a few more plant-based meals each
week, often produce major benefits. A plant-based diet is an exciting and
life-affirming journey for anyone, be it for health, the planet, or for your
conscience.
So, is it right for you? Only you can determine that, but now you know enough to make an informed choice.
