Plant-Based Diets: Can You Eat Cheese?

There is a lot of confusion surrounding the term plant-based diet. Many people assume that it means the same thing as a vegan or vegetarian diet, which exclude all animal products, including meat, fish, eggs, and dairy. However, the term plant-based is often used more broadly to describe diets that are composed mostly, but not necessarily entirely, of plant foods. So, can you eat cheese on a plant-based diet?

Dairy is not necessarily excluded from plant-based diets

The key idea of a plant-based diet is to make plant-based foods the central part of your meals, focusing on fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This doesn't necessarily mean that you never eat meat or dairy, but rather that you are choosing to get a larger proportion of your food from plant sources.

The 2015 Dietary Guidelines Advisory Committee (DGAC) report recommended eating a more plant-based diet, but it also emphasised including all five food groups. Dairy foods are fundamental to all the various healthy eating patterns highlighted in the Dietary Guidelines for Americans (DGA), including the Healthy U.S.-Style Eating Pattern, Healthy Vegetarian Eating Pattern, and Healthy Mediterranean-Style Eating Pattern. Dairy provides vital nutrients like calcium, phosphorus, vitamin A, vitamin D, riboflavin, vitamin B-12, and high-quality protein.

However, it's important to note that not all plant-based diets include dairy. Some people following a plant-based diet may completely exclude dairy and other animal products, while others may include small amounts or occasional servings. Ultimately, it's up to the individual to decide how strict they want to be and whether they want to include any animal products in their plant-based diet.

Vegan diets exclude all animal products

Veganism is a way of living that attempts to exclude all forms of animal exploitation and cruelty, not only in diet but also in other areas of life. Ethical vegans avoid using materials that originate from animals, such as wool and leather, and they do not use products that have been tested on animals.

Vegan diets are usually motivated by ethical, health or environmental concerns. Research shows that a vegan diet has much less impact on Earth's climate than one that includes animal products. It can also be beneficial to human health, as it can lower the risk of certain diseases, such as cardiovascular disease and type 2 diabetes.

However, it is important to note that a vegan diet can be restrictive and may lead to nutrient deficiencies if not carefully planned. For example, vegans may need to supplement their diet with vitamin B12, which is primarily found in animal products.

Overall, a vegan diet can be a healthy and ethical choice, but it requires careful planning to ensure adequate nutrient intake.

Vegetarian diets include eggs and dairy

Vegetarian diets can include eggs and dairy, depending on the type of vegetarianism being practised. There are several types of vegetarian diets, and the main ones that include eggs and dairy are:

Lacto-ovo-vegetarian

This is often considered the most traditional form of vegetarianism. People following this diet do not eat meat or seafood but do include dairy foods (such as milk), eggs and plant foods. The prefix "lacto" refers to cow's milk or dairy products, and "ovo" refers to eggs.

Lacto-vegetarian

This is a plant-based diet that includes dairy products, as the "lacto" prefix suggests. This variation includes all dairy products like cheese, butter, sour cream, yogurt, and ice cream but excludes all meats, like beef, pork, chicken, and fish, as well as eggs.

Ovo-vegetarian

This diet doesn't include dairy products but does include eggs. In addition to meat and fish, an ovo-vegetarian diet excludes all dairy products but includes eggs in all forms, such as scrambled eggs, hard-boiled eggs, omelettes, and baking.

Flexitarian

A flexitarian diet is primarily plant-based but includes small amounts of animal products, like eggs and dairy, in moderation. It is designed to be flexible, emphasising the benefits of plant-based foods while allowing for some meat and animal products.

Pescetarian

This is not strictly a vegetarian diet but is worth noting as it includes seafood, dairy foods, eggs, and plant foods. People following this diet often do so to get the health benefits of eating mostly vegetarian while still consuming fish.

Vegetarian diets that include eggs and dairy can be a good source of nutrients that may otherwise be lacking in a solely plant-based diet. Dairy foods, for example, provide key nutrients such as calcium, phosphorus, vitamin A, vitamin D, riboflavin, vitamin B-12, pantothenic acid, niacin, and high-quality protein. Similarly, eggs are a good source of protein and healthy fats.

Plant-based diets can be colourful and varied

Plant-based diets are trendy, and for good reason. They are associated with health and environmental benefits, and can be delicious and varied.

The term "plant-based" is often used as a synonym for a vegan diet, but it can also be used more broadly to include all vegetarian diets, or diets that are composed mostly, but not entirely, of plant foods.

Plant-based diets focus on making plant-based foods the central part of your meals. This means eating lots of fruits, vegetables, beans, nuts, seeds, oils, whole grains, legumes, and pulses.

Plant-based diets are linked to numerous health benefits, including:

• A reduced risk of type 2 diabetes
• A healthier weight and blood sugar level for people with diabetes
• A reduced risk of heart disease
• A reduced risk of certain cancers
• Improved cognitive function
• A longer life

• Starchy vegetables like potatoes, sweet potatoes, and corn
• Legumes, beans, and lentils
• Nuts, seeds, and nut butters
• Plant-based milks
• Fruits and vegetables of all kinds
• Whole grains like wheat, barley, oats, rice, quinoa, and buckwheat
• Spices and seasonings

Dairy is not typically considered plant-based, as it is an animal product. However, some people who follow a plant-based diet may still choose to include some dairy in their meals.

• Breakfast couscous bowl with banana and strawberries
• Vegan one-pot pasta puttanesca
• Instant pot red kidney beans and rice
• Roasted curried cauliflower
• Vegan poke bowl with sweet soy ginger dressing
• Greek salad with beans and a slice of whole-grain pita bread
• Grilled vegetable kabobs with grilled tofu and a quinoa and spinach salad

It's important to remember that not all plant-based foods are healthy. Potato chips, for example, are plant-based but should be consumed in moderation. That being said, there are plenty of plant-based treats available, including:

• Chocolate coconut date balls
• Tofu-based chocolate mousse
• Ben & Jerry's non-dairy frozen desserts

In Conclusion

Plant-based diets can be healthier

Plant-based diets are healthier for several reasons. Firstly, they are rich in nutrients that are essential for the body. These include vitamins, minerals, antioxidants, and phytochemicals, which are often higher in plant-based foods. Plant-based diets have been linked to a reduced risk of cancer, heart disease, stroke, diabetes, and certain mental health illnesses. Additionally, they can support a healthy weight, which is crucial for lowering the risk of cancer. Plant-based diets are also high in fiber, which improves gut health, lowers cholesterol, and stabilizes blood sugar.

The variety of plant-based foods ensures that the body receives all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. While some people may associate plant-based diets with a lack of flavour, this is not the case. Dairy foods, for example, can be included in plant-based diets and add taste and nutrition. Dairy foods provide essential nutrients such as calcium, vitamin D, and high-quality protein. However, it is important to note that some people choose to exclude dairy and other animal products from their plant-based diets, which may result in a lack of certain nutrients.

Plant-based diets are also beneficial for the environment. While the impact on greenhouse gas emissions may be minimal when animals are removed from agricultural practices, there are other benefits to consider. For example, manure from animal agriculture helps keep soil healthy and reduces the need for synthetic fertilizers.

Overall, plant-based diets offer a wide range of health benefits and can be tailored to include a variety of foods to suit individual needs and preferences. They are a healthy and sustainable option that can lower the risk of various diseases and improve overall well-being.

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