Plant-Based Diets: Do They Exclude Dairy?

There is a common misconception that plant-based means animal-free, but this is not necessarily true. Plant-based diets focus on foods derived from plants, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. This means that they usually contain smaller and fewer portions of animal-sourced foods, but they do not have to be completely excluded. For example, some people who follow plant-based diets may still consume small amounts of dairy, eggs, and meat, while others may avoid these foods entirely. Ultimately, the term plant-based refers to diets where plant foods make up the largest part of the plate, not necessarily the whole plate.

What is a plant-based diet?

A plant-based diet is any diet that focuses on foods derived from plants. This includes fruit, vegetables, wholegrains, pulses, legumes, nuts, seeds, and protein substitutes such as soy products. This doesn't mean that your diet is entirely animal-free, but it will likely contain smaller and fewer portions of animal-sourced foods.

There are various interpretations of what 'plant-based' eating looks like. Some people choose to include small amounts of animal products such as meat and fish, which is often referred to as a semi-vegetarian or flexitarian diet. Plans that cut out meat but still include fish are known as pescatarian diets. Those who don't eat meat or fish but still include dairy and eggs are vegetarian, and those who cut out all animal-derived products are referred to as vegan.

The basic principles of a whole-foods, plant-based diet are as follows:

• Emphasises whole, minimally processed foods
• Limits or avoids animal products
• Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat
• Excludes refined foods like added sugars, white flour, and processed oils
• Pays special attention to food quality, with many proponents of the diet promoting locally sourced, organic food

Plant-based diets can support healthy living at every age and life stage. However, as with any diet, you should plan your plant-based eating to meet your nutritional needs. For example, vitamin B12 is not available from plants, so you will need to get this from fortified foods or a supplement.

What foods are included in a plant-based diet?

A plant-based diet includes foods derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This diet can be further tailored to individual preferences and dietary needs, with some people choosing to exclude all animal products (vegans) and others including small amounts of eggs, poultry, seafood, meat, or dairy (vegetarians and flexitarians).

Fruits

Any type of fruit can be included, such as apples, bananas, grapes, strawberries, citrus fruits, berries, peaches, pineapple, and more.

Vegetables

A wide variety of vegetables can be consumed, including leafy greens like kale, spinach, collards, and Swiss chard, as well as peppers, corn, lettuce, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, and more.

Starchy Vegetables

Starchy root vegetables like potatoes, sweet potatoes, butternut squash, and cassava are part of a plant-based diet.

Whole Grains

Whole grains, cereals, and other starches in their whole form are included, such as brown rice, quinoa, whole wheat, oats, barley, farro, and whole-grain pasta.

Legumes

Legumes are a key component, which includes beans of any kind, lentils, pulses, chickpeas, and peas.

Nuts and Seeds

Nuts and seeds are a good source of healthy fats, fiber, and protein. Examples include almonds, cashews, macadamia nuts, pistachios, walnuts, pumpkin seeds, sunflower seeds, and their respective nut/seed butters.

Plant-Based Milks

Unsweetened plant-based milk, such as coconut milk, almond milk, and cashew milk, can be used as an alternative to dairy.

Healthy Fats

Avocados, olive oil, and unsweetened coconut are examples of healthy fats that can be included in a plant-based diet.

Spices, Herbs, and Condiments

All spices, herbs, and condiments like salsa, mustard, nutritional yeast, soy sauce, vinegar, and lemon juice are allowed.

Plant-Based Protein

Tofu, tempeh, and plant-based protein powders with no added sugar or artificial ingredients can be included.

Beverages

Beverages such as coffee, tea, and sparkling water are suitable for a plant-based diet.

It is important to note that a plant-based diet emphasizes whole, minimally processed foods and limits or avoids animal products. Refined foods, added sugars, white flour, processed oils, and processed vegan-friendly foods are generally excluded or minimized.

What are the health benefits of a plant-based diet?

A plant-based diet is primarily focused on consuming foods derived from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. It is not necessarily vegetarian or vegan, as it may include poultry, beef, eggs, fish, and dairy products, albeit in smaller quantities. Here are some of the key health benefits of adopting a plant-based diet:

Weight Loss and Improved Health

The high fiber content and exclusion of processed foods in plant-based diets make them effective for weight loss. Several studies have shown that individuals on plant-based diets lost significantly more weight than those on non-vegetarian diets. Additionally, a plant-based diet may help keep weight off in the long run, as demonstrated by a study where participants maintained their weight loss over a one-year follow-up period.

Lower Risk of Chronic Diseases

Plant-based diets are associated with a reduced risk of various chronic diseases. A large study found that those following a healthy plant-based diet had a significantly lower risk of developing heart disease. Similarly, research suggests that plant-based diets may lower the risk of certain types of cancer, such as breast cancer and aggressive forms of prostate cancer.

Improved Cardiovascular Health

Plant-based diets have been linked to improved cardiovascular health. The Lifestyle Heart Trial, for example, found that patients with cardiac disease who switched to a plant-based diet experienced a reduction in atherosclerosis. Additionally, a meta-analysis of seven prospective cohort studies concluded that those who did not consume meat had significantly lower rates of ischemic heart disease and all-cause mortality.

Diabetes Management

Plant-based diets can be beneficial for individuals with type 2 diabetes or those at risk of developing it. A study of over 200,000 people found that adhering to a healthy plant-based diet was associated with a 34% lower risk of developing diabetes. Plant-based diets have also been shown to improve blood sugar control, body weight, and cholesterol levels in people with diabetes.

Improved Digestive Health

Plant-based diets are typically high in fiber, which is essential for digestive health. Fiber is protective against insulin resistance, hypertension, gastrointestinal diseases, obesity, and heart failure. By including more plant-based foods in the diet, individuals can increase their fiber intake and promote better digestive health.

Environmental Benefits

In addition to the health benefits, adopting a plant-based diet can also have a positive impact on the environment. People who follow plant-based diets may have smaller environmental footprints, as these diets can reduce greenhouse gas emissions, water consumption, and land use associated with factory farming.

What are the drawbacks of a plant-based diet?

A plant-based diet can be a great way to improve your health and help the environment. However, there are some drawbacks to consider before making the switch.

One of the main challenges of a plant-based diet is the potential for nutrient deficiencies. Vitamin B12, for example, is primarily found in animal products, so those following a plant-based diet may need to take a supplement or include fortified foods in their diet. Similarly, while plants contain iron, the body doesn't absorb it as efficiently as iron from meat. Dairy is also a good source of calcium, so those who avoid it may need to find alternative sources or take a supplement. Omega-3 fatty acids, which are important for healthy skin, hair, and nails, are also more readily available from animal sources like fish.

Another drawback of a plant-based diet is the time and effort required to plan and prepare meals. It can be challenging to find affordable plant-based foods that meet your nutritional needs, and eating out at restaurants may be more difficult. Additionally, you may need to give up some of your favourite foods and adapt family eating traditions.

It is also important to note that not all plant-based diets are inherently healthy. Processed vegan foods, such as plant-based meats, can be highly processed and contain just as much fat as their animal-based counterparts. A well-balanced, nutrient-dense plant-based diet is key to reaping the health benefits.

Finally, some research suggests that vegetarians and vegans may have an increased risk of stroke, specifically hemorrhagic stroke. However, this research is limited and further studies are needed to confirm these findings.

Overall, while a plant-based diet can offer numerous health benefits, it is important to be aware of these potential drawbacks and take steps to ensure your nutritional needs are met.

How do you transition to a plant-based diet?

A plant-based diet is a powerful way to improve your health, boost your energy levels, and prevent chronic diseases. It can be challenging to transition to a plant-based diet, especially if you've been eating a standard Western diet, but with some planning, it is achievable. Here are some tips to help you make the change:

• Understand the key ingredients: Minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices are all part of a plant-based diet. This can include vegan, vegetarian, or flexitarian variations.
• Stock up on healthy foods: Eating plant-based is generally cheaper than an omnivorous diet. Stock up on a variety of whole foods like vegetables, fruits, whole grains, and legumes.
• Plan your meals in advance: Planning your meals and precooking what you can in advance will make your days easier. Consider doing meal prep a couple of times a week to cook legumes, vegetables, and whole grains that will keep well.
• Replace animal ingredients with plant-based alternatives: There are many healthy and unprocessed replacements for animal products. For example, replace cow's milk with plant-based milk like oat, almond, or soy milk.
• Don't be afraid of volume: Plant-based foods are typically lower in calories and richer in nutrients. You may need to eat larger volumes of food to sustain your energy throughout the day.
• Take it slow: Transitioning to a 100% plant-based diet overnight can be challenging. Start by eliminating a few animal-based foods at a time and replacing them with healthier alternatives. Increase your consumption of fruits and vegetables, and try new plant-based foods gradually.
• Cook at home: Fast food and restaurant meals tend to be high in salt, oils, and added sugars. Cooking at home gives you more control over the ingredients and can also save you money.
• Get supporters: Consider inviting your friends and family to join you in your plant-based journey. It's more fun to do it together, and you can encourage each other to stay on track.
• Educate yourself: Learn about the health benefits of a plant-based diet and explore plant-based recipes. The more you know about the benefits and the variety of delicious plant-based options available, the easier it will be to stick to the diet.
• Gradual changes: If you're new to plant-based eating, start with small changes. Try going meatless one day a week or making breakfast more plant-based. Gradually increase the number of plant-based meals in your diet.

Frequently asked questions