Plant-Based Diets: Washington Post's Take On The Trend

The Washington Post has covered the topic of plant-based diets, exploring the benefits and misconceptions associated with this style of eating. The publication notes that the term “plant-based” is more inclusive than labels like “vegetarian” or “vegan,” as it focuses on prioritizing plant-derived foods without strictly forbidding animal products. This approach has gained popularity, particularly during the pandemic, due to its health benefits, environmental sustainability, and flexibility. The Washington Post highlights the nutritional advantages of plant-based diets, which are often rich in vitamins, minerals, fiber, and phytonutrients, while also reducing the risk of various health conditions. However, the publication also cautions against assuming that all plant-based diets are inherently healthy, as the quality of food choices and overall eating patterns matter for overall health and well-being.

The difference between plant-based and vegan diets

Vegan Diet and Lifestyle

The term "vegan" was coined in 1944 by Donald Watson, an English animal rights advocate and founder of The Vegan Society, to describe a person who avoids using animals for ethical reasons. Over time, veganism has expanded to include not only a diet that excludes animal-derived foods but also a lifestyle that avoids purchasing items made from or tested on animals. This includes clothing, personal care products, accessories, and household goods. Some vegans also avoid medications or immunizations derived from or tested on animals.

Veganism is a philosophy and a way of living that seeks to exclude, as far as possible, all forms of exploitation of and cruelty to animals. This means that, in dietary terms, vegans dispense with all products derived wholly or partly from animals.

Plant-Based Diet and Lifestyle

A plant-based diet predominantly consists of plants, with most people using the term to refer to a 100% plant-based diet. However, some people who identify as plant-based may include small amounts of animal products in their diet. The term "plant-based" originated in the health science community, where it was seen as more appropriate than the terms "vegetarian" or "vegan" as it is divorced from any ethical connotation.

The term "whole-food, plant-based" is used to describe a diet that is made up of mostly whole plant foods that are raw or minimally processed and excludes oils and processed grains.

Key Differences

The main difference between a vegan and a plant-based diet is that being vegan reaches beyond diet and encompasses a person's entire lifestyle. While a person on a plant-based diet may avoid animal products in their food, they may still choose to wear leather or use products tested on animals.

Veganism, on the other hand, is a philosophy based on avoiding animal cruelty and exploitation, which extends to clothing, household goods, and other items made from animal products. Vegans also tend to take into account the potential negative environmental impact of animal products.

Combining Vegan and Plant-Based

It is possible to be both plant-based and vegan, and some people may start out as one and adopt the intentions of the other. For example, someone may start out as vegan, avoiding animal products for ethical reasons, and then adopt a whole-food, plant-based diet for health reasons.

While there are some similarities between vegan and plant-based diets, the key difference lies in the fact that veganism is a philosophy and lifestyle that seeks to exclude all forms of animal exploitation, while a plant-based diet primarily focuses on health and typically refers only to one's diet.

The health benefits of plant-based diets

The popularity of plant-based diets has surged in recent years, with people citing environmental sustainability and health as the main reasons for adopting this way of eating. The term "plant-based" is more inclusive than "vegetarian" or "vegan", focusing on a healthy diet that prioritises plant-derived foods without necessarily forbidding all animal products.

Health Benefits

Plant-based diets are associated with a range of health benefits, including:

• Improved heart health: Research has shown that a diet rich in healthful plant foods is linked to a lower risk of developing heart disease. Specifically, the Mediterranean diet, which has a foundation of plant-based foods, has been shown to reduce the risk of heart disease.
• Reduced risk of chronic illnesses: Plant-based diets are linked to improved management of diabetes, hypertension, and cardiovascular disease.
• Increased longevity: Vegetarian diets have been shown to support health and increase longevity.
• Improved overall health: Diets rich in vegetables, nuts, and fruits improve overall health outcomes by supplying the body with vitamins, minerals, fibre, protein, and phytonutrients.
• Cancer prevention: Plant-based diets are associated with a reduced risk of certain types of cancer, including colon, breast, and prostate cancer.
• Improved gut health: Whole and minimally processed plant foods are rich in nutrients that can nourish your gut microbiota.
• Weight management: Plant-based diets can aid in weight management and help prevent obesity.

What to Eat on a Plant-Based Diet

A plant-based diet includes a variety of whole, plant-based foods, such as:

• Fruits and vegetables
• Whole grains
• Nuts, seeds, and legumes
• Healthy oils (olive oil, canola oil, sunflower oil)
• Plant-based proteins (tofu, legumes, grains)

It's important to note that a plant-based diet does not have to be strictly vegan or vegetarian. Some people choose to include small amounts of animal products, such as fish, dairy, and eggs, in their plant-based diets.

Potential Risks

While plant-based diets offer numerous health benefits, there are some potential risks to consider. One concern is nutritional deficiencies, especially for those following a vegan diet that eliminates all animal products. Vegans may be at risk of deficiencies in vitamin D, vitamin B12, calcium, omega-3 fatty acids, iron, and zinc. However, these deficiencies can be avoided by taking supplements or consuming fortified foods.

The environmental benefits of plant-based diets

The term "plant-based" is more inclusive than "vegetarian" or "vegan," focusing on a diet that prioritises plant-derived foods without strictly forbidding the consumption of all animal products. This flexible approach has gained popularity, with a 268% increase in food and drink products labelled "plant-based" between 2012 and 2018.

Reducing Environmental Impact

Plant-based diets are often adopted due to concerns about global warming and the desire for more environmentally sustainable food choices. Animal proteins are generally considered less sustainable than plant-based proteins, and a shift towards plant-based diets is predicted to have a positive environmental impact.

Health Benefits

Plant-based diets offer a range of health benefits, including improved overall health outcomes due to the abundance of vitamins, minerals, fibre, and protein found in plant-based foods. Increased fibre intake can benefit cholesterol levels, heart health, diabetes prevention, and reduce the risk of certain cancers. Additionally, plant-based diets are associated with a lower risk of high blood pressure, heart disease, digestive issues, and obesity.

Flexibility

The beauty of plant-based diets lies in their flexibility. They come in various forms, such as vegan, vegetarian, Mediterranean, and flexitarian. Individuals can choose the version that best suits their needs and preferences. This adaptability allows for a gradual transition, making it more accessible and sustainable for those new to plant-based eating.

Variety of Food Options

Plant-based diets encompass a diverse range of food options, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This variety ensures that individuals can create nutritious and tasty meals while exploring new recipes and culinary techniques.

Long-Term Sustainability

The popularity of plant-based diets

One of the main factors contributing to the popularity of plant-based diets is the growing concern for the environment and sustainability. Animal proteins are generally considered less environmentally sustainable than plant-based proteins, and the EAT-Lancet Commission has reported that a shift towards diets rich in plant-based foods is necessary to address both health and environmental issues. This sentiment is echoed by Krista Linares, RDN, MPH, a registered dietitian who states that "concerns over global warming have led people to look for more environmentally sustainable options".

The health benefits of plant-based diets have also played a pivotal role in their popularity. Research has shown that plant-based diets can reduce the risk of heart disease, high blood pressure, diabetes, and certain types of cancer. They are often higher in fibre and provide the body with an abundance of vitamins, minerals, phytonutrients, and antioxidants. The Mediterranean diet, for example, has been associated with a reduced risk of heart disease, metabolic syndrome, diabetes, and certain cancers, as well as improved mental and physical function in older adults.

The impact of documentaries and media cannot be understated. Linares notes that there has been an "influx of popular documentaries" promoting plant-based, vegan, and vegetarian diets, which has influenced people's dietary choices. The pandemic also played a role, with people seeking healthier diets and lifestyle changes during this time.

The flexibility of plant-based diets is another appealing factor. Unlike strict vegan or vegetarian diets, plant-based diets allow for the inclusion of some animal products, providing a more gradual and approachable transition for those looking to improve their health and environmental impact without completely eliminating animal products.

Plant-based meal ideas

Breakfast

• Rolled oats with walnuts, banana, and a sprinkle of cinnamon
• Whole-wheat tortilla filled with scrambled eggs, black beans, peppers, onions, cheese, and a splash of hot sauce or salsa
• Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries
• Fruit salad with pecan granola
• Soy-based yogurt with granola and blueberries
• Smoothie with kale, avocado, banana, soy milk, and dates
• Chia seed pudding with banana slices and dried coconut flakes
• Rolled oats with walnuts, banana, and cinnamon
• Oatmeal with chopped nuts, fresh berries, and ground flaxseed
• Banana oatmeal pancakes topped with maple syrup and nut butter
• Rolled oats with walnuts, banana, and cinnamon
• Two slices of whole-wheat toast with almond butter
• Overnight oats with chia seeds and maple syrup
• Omelet with eggs, sautéed red pepper, onion, mushrooms, and spinach
• Tofu scramble with spinach, turmeric, salt, pepper, and a slice of whole-grain toast

Lunch

• Whole-wheat pasta salad with chickpeas, cherry tomatoes, cucumbers, carrots, walnuts, red onion, olive oil, and balsamic vinegar
• Greek salad with mixed greens, chickpeas, fresh tomato, olives, fresh parsley, feta cheese, extra virgin olive oil, and balsamic vinegar
• Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts and a whole-grain roll
• Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette
• Lettuce wraps with shredded carrots, slices of red pepper, avocado, and chickpeas, and an apple
• Spring rolls with peanut dipping sauce and a salad
• Whole-wheat pasta with cannellini beans and peas, and a romaine salad
• Vegetarian chili with a spinach-orzo salad
• Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad
• Greek salad with mixed greens, chickpeas, tomato, olives, parsley, feta, olive oil, and balsamic vinegar
• Spinach salad with chickpeas, cucumbers, tomatoes, and walnuts, and a whole-grain roll
• Arugula salad with quinoa, black beans, diced veggies, dates, and balsamic vinaigrette
• Lettuce wraps with shredded carrots, red pepper, avocado, chickpeas, and an apple
• Spring rolls with peanut dipping sauce and a salad
• Whole-wheat pasta with cannellini beans and peas, and a romaine salad
• Vegetarian chili with quinoa, tomatoes, chilis, kidney beans, and black beans
• Grilled vegetable kebabs with grilled tofu, quinoa, and spinach salad
• Greek salad with mixed greens, chickpeas, tomato, olives, parsley, feta, olive oil, and balsamic vinegar

Dinner

• Cauliflower pizza crust topped with pizza sauce, mozzarella cheese, roasted red peppers, spinach, and olives
• Eggplant Parmesan with spiralized zucchini and a baked sweet potato with black beans
• Grilled vegetable kebabs with grilled tofu and quinoa and a spinach salad on the side
• Sweet potato tacos with black beans, cilantro, corn tortillas, and brown rice
• Black bean burger on a whole-grain bun with roasted broccoli and sweet potatoes
• Cauliflower, pea, and tofu curry served with brown rice and a side salad
• Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts
• Zucchini and black bean enchiladas served with salsa
• Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushrooms
• Loaded sweet potato with black beans, meatless “beef” crumbles, cilantro, Greek yogurt, and spinach salad
• Tofu stir-fry with brown rice and snap peas, carrots, onions, broccoli, spinach, and water chestnuts
• Whole-wheat pasta with cannellini beans and peas, and a romaine salad
• Chickpea pasta with marinara sauce and a spinach orzo salad
• Grilled tempeh with asparagus, roasted broccoli, and farro salad
• White bean and kale soup with homemade sweet potato fries and a whole-grain roll
• Portobello-pepper tacos

Dessert

• Strawberry lemon oat squares
• Chocolate avocado truffles
• Citrus olive oil cake
• Vegan chocolate chip cookies
• Vegan apple crisp
• Banana "ice cream" with nut butter
• Avocado chocolate mousse
• Sorbet topped with a tropical fruit salad (mango, pineapple, and melon) and shredded coconut
• Vegan brownies
• Baked apples with walnuts
• Dairy-free yogurt with mixed berries and nut butter
• Vegan cheesecake
• Fresh fruit
• Vegan cupcakes

Frequently asked questions