Plant-Based Diets: Do Fruits Fit In?

A plant-based diet is one that primarily consists of food made from plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and protein substitutes. While it is often associated with vegan or vegetarian diets, a plant-based diet does not necessarily exclude animal products altogether. Instead, it emphasises choosing more of your foods from plant sources, with fruits and vegetables forming a significant part of your diet.

What is a plant-based diet?

A plant-based diet is one that focuses on foods derived from plants. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. It also includes protein substitutes such as soy products.

This does not mean that a plant-based diet is animal-free, but it will likely contain smaller and fewer portions of animal-sourced foods. Some people who follow a plant-based diet may include small amounts of animal products such as meat and fish, while focusing mainly on plant foods. This is often referred to as a semi-vegetarian or flexitarian diet.

A plant-based diet is not the same as a vegan or vegetarian diet. Vegans do not consume any animal products, including dairy, meat, poultry, seafood, eggs, and honey. Vegetarians do not eat meat or poultry, but some may eat eggs, seafood, or dairy.

A plant-based diet is a lifestyle change rather than a diet. It is a very healthy way of eating and can meet all of your nutrient needs. It is nutrient-dense and packed with fiber, healthy fats, protein, vitamins, and minerals. It can also help with weight management and lower the risk of heart disease, diabetes, and certain types of cancer.

When following a plant-based diet, it is important to focus on whole, plant-based, and minimally processed foods. This means avoiding or minimizing refined foods, like added sugars, white flour, and processed oils, as well as processed vegan and vegetarian alternatives that may contain a lot of salt or sugar.

It is also important to ensure you are getting enough of certain nutrients, such as protein, vitamin B12, calcium, vitamin D, and omega-3 fatty acids, as these are not found easily in plant foods. You may need to source them from fortified foods or supplements.

If you are considering a plant-based diet, it is recommended to start slowly and plan your meals carefully. You can start by gradually reducing your meat and dairy intake, such as by eating an entirely plant-based meal once a week or swapping out one animal product for a plant-based one.

What are the health benefits?

A plant-based diet offers a wide range of health benefits, from reducing the risk of certain diseases to improving overall health and weight management. Here are some key advantages of adopting a plant-based diet that includes fruits:

Lower Risk of Heart Disease:

Plant-based diets have been linked to a reduced risk of heart disease. Research suggests that a diet rich in vegetables, fruits, whole grains, legumes, and nuts can significantly lower the chances of developing heart-related issues. The Mediterranean diet, which includes plant-based foods and limited amounts of fish, poultry, and dairy, is known to decrease the risk of heart disease.

Weight Management:

Plant-based diets are beneficial for weight loss and maintaining a healthy weight. The high fibre content and exclusion of processed foods in plant-based diets facilitate shedding excess weight. Studies have shown that those on plant-based diets tend to have lower BMIs and improved insulin resistance.

Reduced Cancer Risk:

A plant-based diet may also lower the risk of certain types of cancer, including breast cancer, prostate cancer, and cancers of the digestive system, such as pancreatic, colon, rectal, and colorectal cancers. The high antioxidant content of plant-based diets may help neutralise toxins and reduce inflammation, which has been linked to cancer and other inflammatory diseases.

Improved Blood Sugar Control:

Adopting a plant-based diet can be especially beneficial for individuals with type 2 diabetes. Studies indicate that a plant-based diet can lead to weight loss and improved glycemic control in diabetic patients. Additionally, a vegan diet has been associated with a significant decrease in blood pressure, which is an important factor in managing diabetes and reducing related health complications.

Improved Gut Health:

Plant-based diets are rich in fibre, which is essential for gut health. Fibre improves the health of the gut microbiome, enhances nutrient absorption, lowers cholesterol, stabilises blood sugar, and promotes good bowel management.

Lower Risk of Other Diseases:

In addition to the benefits mentioned above, a plant-based diet may also reduce the risk of other diseases. For example, studies suggest that diets rich in fruits and vegetables may help slow or prevent cognitive decline and Alzheimer's disease in older adults. Plant-based diets have also been linked to a lower risk of stroke, hypertension (high blood pressure), and certain mental health illnesses.

What foods should you eat?

A plant-based diet focuses on consuming foods derived from plants. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. While it is not entirely animal-free, it does contain smaller and fewer portions of animal-sourced foods.

Fruits

A plant-based diet includes all fruits, such as berries, citrus fruits, bananas, apples, peaches, and pears.

Vegetables

Include a variety of colourful vegetables in your diet to provide a wide range of vitamins and minerals. Some examples are kale, spinach, tomatoes, broccoli, carrots, asparagus, and peppers.

Legumes

Legumes are an excellent source of fibre and plant-based protein. Examples include beans, chickpeas, lentils, and peanuts.

Seeds and Nuts

Seeds and nuts are a good source of plant-based protein and vitamins such as vitamin E and selenium. Examples include almonds, cashews, macadamia nuts, pumpkin seeds, and sunflower seeds.

Whole Grains

Whole grains are an excellent source of fibre and essential minerals such as magnesium, copper, and selenium. Examples include brown rice, quinoa, farro, buckwheat, barley, and whole wheat bread.

Healthy Fats

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

Plant-Based Milk

If you want to reduce your dairy intake, you can choose from a variety of plant-based milk options such as coconut milk, almond milk, soy milk, and oat milk. Be sure to choose unsweetened options.

What foods should you avoid?

A plant-based diet is a great way to improve your health and protect the environment. However, there are some foods that you should avoid or minimise when following this diet.

The whole-foods, plant-based diet focuses on consuming foods in their most natural form, so heavily processed foods are out. This includes fast food like french fries, cheeseburgers, hot dogs, and chicken nuggets. Added sugars and sweets such as table sugar, soda, pastries, cookies, and candy should also be avoided, as well as refined grains like white rice, white bread, and white pasta.

Packaged and convenience foods like chips, crackers, and frozen dinners are also on the "avoid" list, as are processed vegan-friendly foods such as plant-based meats, faux cheeses, and vegan butters. Artificial sweeteners, processed animal products like bacon and lunch meats, and conventional animal products like red meat, poultry, and seafood should be minimised.

When purchasing groceries, focus on fresh foods and choose items with the fewest possible ingredients when buying packaged goods. Opt for pasture-raised, grass-fed, wild-caught, or organic animal products when possible.

How do you get started?

A plant-based diet is a great way to improve your health and boost your energy levels. It can also help prevent and control chronic diseases. Here are some tips on how to get started:

Understand the Basics

Firstly, understand that a plant-based diet focuses on foods derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This doesn't necessarily mean you have to cut out meat and dairy entirely, but you will be choosing more of your foods from plant sources.

Start Simple

You don't have to overhaul your diet overnight. Start simple and cut out one animal product at a time. For example, replace milk and dairy products with plant-based alternatives like soy, oat, almond, or hemp milk. Then, replace meat with plant-based proteins like tofu, beans, and nuts.

Focus on Whole Foods

A plant-based diet emphasizes whole, minimally processed foods. This means choosing whole grains, fruits, and vegetables over refined grains, fruit juices, and processed foods. Opt for natural foods that are not heavily processed, with whole, unrefined, or minimally refined ingredients.

Include a Variety of Foods

Ensure you're getting a range of nutrients by including a variety of plant-based foods in your diet. In addition to fruits and vegetables, include nuts, seeds, avocados, tofu, tempeh, whole grains, and plant-based milks.

Be Mindful of Nutrient Intake

While a plant-based diet provides all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, it's important to be mindful of your nutrient intake. Vegans, in particular, may need to supplement their diet with vitamin B12. Also, ensure you're getting enough calcium, vitamin D, zinc, iron, and protein.

Get Creative with Recipes

There are plenty of plant-based recipes available online and in cookbooks. Experiment with giving your favorite recipes a plant-based twist. For example, replace the meat in a chili with beans or lentils, or make a vegetable stir-fry instead of one with meat.

Take a Gradual Approach

If a sudden shift seems too challenging, take a gradual approach. Try going meatless one day a week, or focus on plant-based meals for breakfast and lunch. You can also add greens like spinach or kale to your daily meals and swap out meat for plant-based options in recipes.

Remember, a plant-based diet is a great way to improve your health and it doesn't have to be restrictive. Start simple, focus on whole foods, and include a variety of plant-based options to ensure you're getting all the nutrients your body needs.

Frequently asked questions