Plant-Based Diets: Do They Allow Meat Consumption?

There is a common misconception that plant-based diets require eliminating meat entirely. However, this is not necessarily the case. While vegan and vegetarian diets do exclude meat, a plant-based diet simply emphasises consuming food derived from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. This means that a plant-based diet can include meat, as long as plants make up a significant proportion of the diet.

The term plant-based is often used interchangeably with vegan, but they are not the same. A vegan diet and lifestyle exclude all animal products, including meat, dairy, eggs, and even products like leather and silk, whereas a plant-based diet can include some animal products in moderation.

So, it is possible to have a plant-based diet that includes meat, as long as the focus is on consuming a variety of plant-based foods and the majority of nutrient intake comes from plants.

What foods are included in a plant-based diet?

A plant-based diet includes food made from plants, with a focus on fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. This diet does not necessarily exclude meat and animal products, but rather emphasises the prioritisation of plant-based foods.

A plant-based diet can include a variety of fruits and vegetables, with no food off-limits. It is recommended to eat a range of colours of vegetables to ensure a mix of different plant compounds and nutrients. Leafy greens such as kale, spinach, and romaine are nutrient-dense and a good source of antioxidants, vitamins, minerals, and fibre.

Nuts and seeds are included in a plant-based diet, with raw, unsalted, and unsweetened varieties being the healthiest options. Examples include almonds, cashews, chia seeds, flaxseeds, hemp seeds, pistachios, sunflower seeds, and walnuts. These are good sources of healthy fats, fibre, and protein.

Whole grains are also a part of a plant-based diet, providing various nutrients such as iron, B vitamins, magnesium, phosphorus, manganese, zinc, copper, and selenium. Examples include black, brown, red, and wild rice, as well as whole-grain products like oatmeal, quinoa, farro, and whole wheat bread.

Legumes, beans, and pulses are a good source of protein and fibre in a plant-based diet. Examples include black beans, kidney beans, chickpeas, lentils, and peas.

While a plant-based diet does not necessarily exclude animal products, it is recommended to limit their consumption. Meat, poultry, eggs, and dairy can be included but should not be the main component of a meal. Instead, plant-based proteins such as tofu, tempeh, and plant-based burgers can be used as substitutes.

Additionally, a plant-based diet can include dairy and egg alternatives, such as non-dairy milk, plant-based yoghurt, cheese, butter, and cream cheese. These alternatives are often lower in saturated fat compared to their animal-based counterparts.

Overall, a plant-based diet emphasises whole, unrefined, or minimally refined foods that are not heavily processed. This approach offers various health benefits, including weight management, disease prevention, and a reduced environmental footprint.

What are the benefits of a plant-based diet?

A plant-based diet is a great way to improve your health and can be a good lifestyle change for most adults. It is a diet packed with nutrients, fiber, healthy fats, protein, vitamins, and minerals.

Plant-based diets are associated with a reduced risk of several diseases. Research has shown that a plant-based diet can reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and frailty in older adults. Plant-based diets have also been linked to improved mental and physical function.

The high fiber content in plant-based diets improves gut health, which in turn helps with better absorption of nutrients, supports the immune system, and reduces inflammation. Plant-based diets are also beneficial for maintaining a healthy weight, which is crucial for reducing the risk of cancer.

A common misconception is that a plant-based diet means completely eliminating meat. However, that is not the case. While the focus is on increasing your intake of plant-based foods, a plant-based diet does not restrict meat, chicken, or fish entirely. It simply encourages making plants the primary source of nutrition and reducing the intake of animal products.

A plant-based diet is a great way to improve overall health and reduce the risk of various diseases. It is a nutritious and well-rounded approach to eating that can easily be incorporated into your daily routine.

What are some plant-based protein sources?

Plant-based diets can include a wide variety of protein sources, and it's a common misconception that vegetarian and vegan diets lack sufficient protein. However, there are several plant-based foods that contain high amounts of protein. Here are some examples:

Legumes

Lentils, beans, and chickpeas are excellent sources of plant-based protein. They are also good sources of complex carbohydrates, fibre, iron, folate, phosphorus, potassium, manganese, and various beneficial plant compounds. For instance, a cooked cup of lentils provides 18 grams of protein, along with several vitamins and minerals.

Soy Products

Soy-based foods like tofu, tempeh, and edamame are whole sources of protein, providing the body with all the essential amino acids. They also contain iron and calcium. Tofu, in particular, has about 12-20 grams of protein per 3.5 ounces (100 grams) serving.

Nuts and Seeds

Nuts, seeds, and their derived products, such as nut butter, are excellent sources of protein. For example, almonds contain about 6 grams of protein per ounce (28 grams). They also provide healthy fats, fibre, and various vitamins and minerals, including iron, calcium, magnesium, selenium, phosphorus, and vitamin E.

Grains

Quinoa, amaranth, and oats are plant-based sources of protein that can be easily incorporated into meals. Quinoa and amaranth are considered complete proteins, providing all the essential amino acids. Oats, while not a complete protein, still offer a higher-quality protein than other commonly consumed grains like rice and wheat.

Meat Substitutes

There are also meat substitute products available, such as Beyond Meat Italian Sausage and plant-based burgers, which can provide up to 20 grams of protein per serving.

Other Sources

Other plant-based protein sources include nutritional yeast, hemp seeds, green peas, spirulina, Ezekiel bread, soy milk, wild rice, chia seeds, and certain fruits and vegetables like broccoli, spinach, and sweet potatoes.

How does a plant-based diet compare to vegan and vegetarian diets?

A plant-based diet is not the same as a vegetarian or vegan diet. Plant-based diets focus on eating mostly plants, but also include animal products like poultry, beef, eggs, fish, and dairy. The key difference is that, with a plant-based diet, most of your nutrient intake comes from plants. There is no set ratio of plant to animal foods, but a good rule of thumb is to ensure that two-thirds of each meal is made up of plants.

Vegetarian diets exclude meat, poultry, and fish, but may include animal products like eggs, milk, and honey. There are variations of the vegetarian diet, such as the semi-vegetarian or flexitarian diet, which includes eggs and dairy and may include small amounts of meat, poultry, fish, and seafood. The vegan diet is a type of vegetarian diet that excludes all animal products, including meat, poultry, fish, seafood, eggs, and dairy.

Plant-based diets are associated with a variety of health benefits, including a reduced risk of heart disease, metabolic syndrome, diabetes, certain cancers, and depression. Similarly, vegetarian diets have been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, and diabetes. Vegan diets can also be healthy, but it is important to ensure that all essential nutrients are consumed, which may require careful planning or the addition of supplements, especially vitamin B12.

In summary, the main difference between plant-based, vegetarian, and vegan diets lies in the inclusion or exclusion of animal products. Plant-based diets include some animal products, vegetarian diets may include animal products like eggs and dairy but exclude meat, and vegan diets exclude all animal products. All three diets can be healthy and offer various health benefits, but it is important to carefully plan meals to ensure adequate nutrient intake, especially for those following a vegan diet.

How do you start a plant-based diet?

A plant-based diet is a great way to improve your health, boost your energy levels and prevent chronic diseases. It is also beneficial for the environment.

Understand the key ingredients

The core of a plant-based diet is made up of vegetables, fruits, grains, nuts, seeds, herbs and spices. The diet can also include variations of vegan, vegetarian, and flexitarian diets.

Beans, lentils, fruits and vegetables

Vegetables should be the foundation of your diet. Stock up on high-fibre and high-nutrient options. Beans and lentils are also a great way to fill up, and fruits are important too. If you're worried about fruit spoiling, buy frozen.

Get your calcium

Calcium doesn't have to come from dairy. Tofu, tahini and some leafy greens are all great sources of calcium.

Get enough protein

You can get enough protein from a plant-based diet. Whole grains, beans and legumes, vegetables, and soy products like tofu and tempeh are all good sources of protein.

Choose whole foods

Whole, unrefined, or minimally refined ingredients are best. Whole grains instead of refined grains, whole fruits instead of fruit juices, and unrefined vegetable oils like olive and sunflower oils are all good choices.

Educate yourself with recipes and health benefits

There are plenty of cookbooks and online resources with plant-based recipes. You might be interested in a plant-based diet because of animal welfare, environmental, or health reasons. A plant-based diet can reduce the risk of heart disease, diabetes, and some cancers.

Take it one step at a time

If you're new to plant-based eating, it might be easier to start with a gradual approach. Try going meatless one day a week, or eating plant-based until dinner.

Get supporters

Consider encouraging friends and family to join you. It's more fun to do it together, and you can invite a friend to join you for a meal out at a restaurant that features plant-based foods.

Plan your meals

It can take a bit of planning to ensure you have what you need. Make a list of your favourite plant-based meals and prepare your grocery list ahead of time.

Get advice from experts

If you're not sure where to start or are having trouble following a plant-based diet, a registered dietitian or healthcare professional can help.

Frequently asked questions