Cheating On Plant-Based Diets: Healthy Or Harmful?

There is no definitive answer to whether it is okay to cheat on a plant-based diet, as it depends on an individual's specific dietary needs and preferences. Some people may choose to have a “cheat day” or meal, where they consume animal products or processed foods that are typically excluded from a plant-based diet. Others may view any deviation from the diet as detrimental to their health and environmental goals. Ultimately, the decision to cheat on a plant-based diet depends on one's personal definition of the diet and their reasons for following it, whether that be for ethical, environmental, or health reasons.

The benefits of a plant-based diet

A plant-based diet offers a wide range of health benefits, from reducing the risk of cancer to improving gut health. Here are some of the key advantages:

Cancer Prevention:

Plant-based diets have been proven to lower the risk of cancer. Plants contain essential nutrients, vitamins, minerals, and antioxidants that support the immune system and protect the body against germs and microorganisms. They also help resolve inflammation, which is linked to cancer and other inflammatory diseases.

Weight Management:

Plant-based diets are effective for weight loss and management. They are typically high in fiber, which improves gut health and nutrient absorption. Plants are also naturally lower in fat and calories, making it easier to maintain a healthy weight.

Heart Health:

Research shows that plant-based diets can lower the risk of heart disease, high blood pressure, and cholesterol levels. The Mediterranean diet, for example, has been associated with a reduced risk of heart disease, metabolic syndrome, and improved cardiovascular health.

Nutritional Adequacy:

Despite common misconceptions, plant-based diets can provide all the essential nutrients required for optimal health, including protein, fats, carbohydrates, vitamins, and minerals. Plant-based diets are often higher in fiber and phytonutrients, which have additional health benefits.

Diabetes Management:

Plant-based diets have been linked to a lower risk of developing diabetes. They can also help improve insulin sensitivity and decrease insulin resistance, making them beneficial for managing blood sugar levels.

Longevity and Brain Health:

Vegetarian diets are associated with a lower risk of developing coronary heart disease, high blood pressure, and diabetes, all of which contribute to increased longevity. Plant-based diets are also linked to a reduced risk of depression and improved mental function in older adults.

The drawbacks of a plant-based diet

A plant-based diet can be challenging to follow and may require giving up some of your favourite foods. It can be difficult to find suitable meals when eating out and it can be time-consuming to plan and prepare meals at home.

Giving up foods you enjoy

A plant-based diet typically involves giving up meat, poultry, and seafood, which can be challenging for those who enjoy these foods. It may also require cutting out eggs and dairy, which can be difficult for those used to a Western diet.

Finding appropriate restaurant meals

It can be difficult to find plant-based options when eating out, especially if you are vegan and need to avoid all animal products. This may require careful planning when choosing restaurants or asking for special accommodations.

Time commitment

Adopting a plant-based diet requires a time investment in planning meals, shopping for ingredients, and preparing food. It may also involve reading food labels to ensure that products are truly plant-based and do not contain animal products or other undesirable ingredients.

Learning curve

Transitioning to a plant-based diet may involve a learning curve, especially for those unfamiliar with plant-based cooking and ingredients. It can take time to learn new recipes, cooking techniques, and flavour combinations.

Family and cultural traditions

A plant-based diet may conflict with family eating habits and cultural traditions, especially if meat and animal products are a significant part of those traditions. This can make it challenging to maintain the diet during social gatherings and holidays.

Affordability

Plant-based diets can be more expensive, as plant-based proteins, such as beans, legumes, and nuts, tend to be more costly than animal-based proteins. Additionally, processed and convenience foods marketed as "plant-based" may be more expensive than their animal-based counterparts.

Nutritional gaps

There is a risk of nutritional gaps when following a plant-based diet, especially if it is not well-planned. Some nutrients that may be lacking include:

• Vitamin B12: Found primarily in animal products, a deficiency can lead to anaemia and nerve damage.
• Calcium: Necessary for bone health, a deficiency can increase the risk of fractures.
• Vitamin D: Many people are deficient, and it can be challenging to obtain sufficient amounts from plant sources.
• Omega-3 fatty acids: Important for skin, hair, and nail health, and may be lacking if not consuming plant sources such as walnuts, flaxseed, and canola oil.
• Iron: While plants contain iron, it is less easily absorbed by the body than iron from meat.
• Zinc: Found in meat, dairy, and eggs, a deficiency may be associated with mental health issues and skin problems.

What does it mean to cheat on a plant-based diet?

The term "cheating" on a plant-based diet implies that one is breaking the rules of said diet. However, there are no hard and fast rules when it comes to plant-based diets, and the definition of "plant-based" can vary from person to person.

Generally, a plant-based diet focuses on foods derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean one is vegetarian or vegan and never eats meat or dairy, but rather, that one chooses foods from plant sources more often than not.

Some people who follow a plant-based diet may still consume some animal products or wear animal products, such as leather. "Cheating" on a plant-based diet could, therefore, mean consuming animal products, such as meat, milk, eggs, or honey, or using animal-tested products. It could also mean consuming processed foods or foods with added salt, sugar, or oil, which are generally not considered part of a plant-based diet.

The idea of "cheating" on a diet can be problematic, as it implies that one is doing something wrong and can lead to feelings of guilt or shame. A more flexible approach, such as allowing for occasional indulgences or focusing on the overall plant-based nature of one's diet rather than occasional deviations, may be more sustainable and less restrictive.

Ultimately, the definition of "cheating" on a plant-based diet is up to the individual, and there is no one-size-fits-all approach. It is important to remember that a plant-based diet is not an all-or-nothing proposition, and that progress, not perfection, is the goal.

How to stick to a plant-based diet

Understanding the diet

First, it's important to understand what a plant-based diet is. Essentially, it's a way of eating that focuses primarily on foods derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This doesn't mean you have to be vegetarian or vegan and never eat meat or dairy; rather, you're simply prioritising plant-based sources for the majority of your meals.

The benefits

There are numerous benefits to a plant-based diet, including improved health outcomes, weight management, and a reduced environmental footprint. Research has shown that plant-based diets can help prevent, control, or even reverse chronic diseases like heart disease, Type 2 diabetes, and certain types of cancer. They are also typically more affordable and can cut grocery bills by $750 a year per person.

Getting started

If you're new to plant-based eating, it's a good idea to take things gradually. Try going meatless one day a week, or making breakfast more about whole grains and plant-based sources than animal products. You can also try eating plant-based until dinner, adding greens like spinach or kale to your daily meals, and swapping out meat for plant-based options like black beans or tofu in recipes.

Getting support

Consider finding supporters to join you on your plant-based journey. This could be family members, friends, or even a registered dietitian who can help ensure you're getting the right nutrients. There are also numerous cookbooks and online resources available to provide recipe ideas and inspiration.

Key food groups

On a plant-based diet, you'll be focusing on the following food groups:

• Fruits: any type of fruit, including apples, bananas, grapes, strawberries, citrus fruits, etc.
• Vegetables: peppers, corn, lettuce, spinach, kale, peas, collards, etc.
• Tubers: starchy root vegetables like potatoes, sweet potatoes, yams, and cassava.
• Whole grains: quinoa, brown rice, whole wheat, oats, popcorn, etc.
• Legumes: beans, lentils, pulses, etc.

Additionally, you can enjoy nuts, seeds, avocados, tofu, tempeh, whole-grain flours and breads, and plant-based milks in moderation, as they are more calorie-dense.

Tips for sticking to the diet

• Focus on the benefits: Remind yourself of the reasons you're choosing to eat plant-based, whether it's for improved health, weight management, environmental concerns, or all of the above.
• Plan your meals: Take some time to plan your meals for the week, including breakfast, lunch, dinner, and snacks. This will help you stay on track and ensure you're getting a variety of nutrients.
• Stock up on plant-based staples: Fill your kitchen with plant-based staples like brown rice, potatoes, dried beans, and frozen fruits and vegetables. That way, you'll always have something healthy and plant-based to fall back on.
• Experiment with recipes: Get creative in the kitchen and experiment with plant-based recipes. You can also try giving your favourite recipes a plant-based makeover by swapping out meat for beans or lentils.
• Allow yourself some flexibility: While it's important to stick to the plant-based diet most of the time, it's also okay to allow yourself some flexibility. If you restrict yourself too much, you may end up feeling deprived and be more likely to give up. Remember, this is a lifestyle, not a diet, so find what works best for you and be kind to yourself.

In conclusion

Sticking to a plant-based diet can be a challenging but rewarding endeavour. By understanding the key principles, focusing on the benefits, and finding support and resources, you can make it a sustainable and enjoyable way of eating.

The difference between plant-based and vegan diets

The terms "plant-based" and "vegan" are often used interchangeably, but they have distinct differences.

Being plant-based typically refers specifically to one's diet alone. Many people who follow a plant-based diet eat a diet that either entirely or mostly comprises plant foods. However, some people may call themselves plant-based and still eat certain animal-derived products.

The term "whole foods, plant-based" is used to describe a diet made up of mostly whole plant foods that are raw or minimally processed. Someone following this diet will also avoid oils and processed grains.

On the other hand, being vegan reaches beyond diet and also describes the lifestyle that one chooses to lead on a daily basis. Veganism is generally defined as living in a way that avoids consuming, using, or exploiting animals as much as possible. In addition to excluding animal products from their diets, vegans typically avoid purchasing items that were made from or tested on animals, such as clothing, personal care products, and household goods.

It is possible to be both plant-based and vegan, as these terms are not meant to divide people based on the lifestyle they choose. Many people may start out as vegan and then adopt a whole foods, plant-based diet to achieve their health goals, or vice versa.

Frequently asked questions