Plant-Based Diets: Eating Green, Staying Healthy

A plant-based diet is a way of eating that focuses on natural plant foods and eliminates or reduces animal products. This includes fruits and vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It does not necessarily mean that you are vegetarian or vegan and never eat meat or dairy. Plant-based diets are considered to be nutrient-dense and packed with fibre, healthy fats, protein, vitamins, and minerals. They are associated with a variety of health benefits, such as lower risk of chronic diseases, improved weight control, and better cardiovascular health.

Health benefits: Lower risk of heart disease, diabetes, arthritis, and certain cancers

A plant-based diet is one that focuses on minimally processed foods of plant origin, including fruits, vegetables, whole grains, and legumes. It does not necessarily have to be vegetarian or vegan, but the majority of the diet should come from these food groups.

Adopting a plant-based diet can bring about a range of health benefits, including a lower risk of heart disease, diabetes, arthritis, and certain cancers.

Heart Disease

Plant-based diets can be good for your heart. Research has shown that eating mostly or only plant-based foods can cut your odds of getting heart disease, high cholesterol, and high blood pressure. A 2021 review of 99 studies found that diets rich in whole and minimally processed plant-based foods were associated with a significantly lower risk of cardiovascular disease compared to diets high in meat and dairy products. This is because animal-based foods are high in saturated fat and cholesterol, which can cause a build-up of fatty, wax-like plaque in the arteries.

Diabetes

Plant-based diets are also associated with a reduced risk of developing type 2 diabetes and are highly effective in its treatment. These diets improve blood glucose concentrations, body weight, plasma lipid concentrations, and blood pressure, all of which play a role in reducing the risk of diabetes and its associated complications. A plant-based diet can also improve glycemic control and help manage weight, which is a primary risk factor for type 2 diabetes.

Arthritis

A whole-foods, plant-based diet has been found to alleviate the symptoms of osteoarthritis. This type of diet is naturally low in arachidonic acid, a precursor to pro-inflammatory compounds. By reducing the availability of these precursors, a plant-based diet can help to reduce pain and inflammation associated with osteoarthritis. Additionally, plant-based diets can lead to weight loss, which can decrease the mechanical load on affected arthritic joints and further reduce pain.

Cancer

The nutrients found in plant-based foods, including vitamins, minerals, phytochemicals, and fiber, have been shown to reduce the risk of several types of cancer. For example, eating 6 ounces of whole-grain foods each day may decrease your risk of colorectal cancer by 21%. Plant-based diets have also been linked to a reduced risk of breast cancer and six other types of cancer due to their ability to lower body and abdominal fatness.

Weight management: Plant-based diets are linked to lower body weight and BMI

A plant-based diet is a way of eating that celebrates plant foods and minimises animal products and highly processed foods. Plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet. The basic principles of a whole-foods, plant-based diet are:

• Emphasises whole, minimally processed foods
• Limits or avoids animal products
• Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat
• Excludes refined foods, like added sugars, white flour, and processed oils
• Pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible

A plant-based diet can help with weight management in several ways:

• Lower calorie density: Plant-based diets tend to be lower in calories, meaning you can eat a high volume of food without exceeding your calorie needs.
• Higher fibre content: The high fibre content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.
• Lower fat content: Plant-based diets are typically low in saturated fat, high in heart-healthy unsaturated fat and fibre. These components are associated with lower body weight and less weight gain over time.
• Lower risk of obesity: Observational studies have shown that individuals who follow a more plant-based diet tend to have a lower body weight and BMI compared to those with higher intakes of animal products.
• Lower risk of weight-related diseases: Plant-based diets are associated with a lower risk of developing heart disease, certain cancers, cognitive decline, and diabetes.

Environmental benefits: Less stress on the environment and reduced reliance on factory farming

Environmental benefits of a plant-based diet

Adopting a plant-based diet can have a positive impact on the environment. Here are some of the key environmental benefits:

Less stress on the environment

A plant-based diet places much less stress on the environment. Plant-based diets are environmentally friendly and can help protect the environment. They require fewer resources, such as land, water, and energy, which results in lower greenhouse gas emissions and a reduced carbon footprint.

Reduced reliance on factory farming

Plant-based diets can help reduce the demand for animal products, which in turn reduces the need for land, water, and energy used in factory farming. Factory farming is an unsustainable method of food production that contributes to global warming and environmental degradation.

Mitigating deforestation

The production of animal feed and grazing land for livestock is a leading cause of deforestation worldwide. Plant-based diets can help reduce deforestation by lowering the demand for animal products.

Conserving water resources

Livestock farming requires vast amounts of water for watering crops, providing feed for animals, and drinking water for the animals themselves. Plant-based diets can help conserve water resources and reduce water consumption.

Reducing pollution

Livestock farming produces significant amounts of waste, which can contaminate waterways and contribute to air pollution. Plant-based diets can help reduce the amount of waste produced and associated pollution.

Supporting sustainability

Plant-based diets are more sustainable than animal-based diets. They require fewer resources and have a smaller environmental footprint. By choosing plant-based options, we can help preserve our planet and contribute to the fight against climate change.

Whole foods: Focus on natural, unrefined, and minimally processed ingredients

Whole foods are an essential component of a plant-based diet, focusing on natural, unrefined, and minimally processed ingredients. This means prioritising ingredients in their most natural form, straight from the source, with minimal alterations.

The emphasis on whole foods in a plant-based diet encourages the consumption of a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are packed with essential vitamins, minerals, antioxidants, and fibre, which have numerous health benefits. For example, the vitamins and minerals found in plants help keep cells healthy and support the immune system in fighting off infections and diseases.

When adopting a plant-based diet, it is important to minimise or avoid refined and processed foods. This includes added sugars, white flour, processed oils, fast food, packaged and convenience foods, and artificial sweeteners. These foods are typically high in calories, low in fibre, and provide little to no nutritional value, which can hinder weight loss and overall health.

Instead, a plant-based diet rich in whole foods promotes the consumption of natural, unrefined ingredients. For example, choosing whole grains such as brown rice, quinoa, and oats instead of refined grains like white rice and white bread. Opting for whole fruits instead of fruit juices, as the latter often contain added sugars and lack the fibre found in the whole fruit. Selecting unrefined vegetable oils like olive oil and sunflower oil over partially hydrogenated oils is also encouraged.

Additionally, when it comes to animal products, a plant-based diet emphasises choosing high-quality, minimally processed options. This means opting for pasture-raised, grass-fed, wild-caught, or organic meat, poultry, and seafood whenever possible. These animal products should be viewed as complementary to plant-based meals rather than the main focal point.

In summary, a plant-based diet centred on whole foods involves prioritising natural, unrefined, and minimally processed ingredients. This means choosing a variety of whole plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, while minimising or avoiding processed and refined options, whether they are plant-based or animal-based.

Flexibility: Animal products can be included in small quantities

A plant-based diet is a flexible and inclusive approach to healthy eating. While some people may choose to exclude animal products entirely, others may opt for a more gradual transition, including small quantities of animal-based foods in their diet. This approach, often referred to as flexitarian or semi-vegetarian, allows for greater flexibility and personalisation.

The key principle of a plant-based diet is to prioritise whole, minimally processed foods and increase the proportion of plant-based sources in your meals. This means filling your plate with colourful vegetables, fruits, whole grains, legumes, seeds and nuts. Animal products, such as meat, fish, dairy, and eggs, are not excluded entirely but are consumed in smaller quantities and used more as a complement to the plant-based stars of the dish.

For example, you could start your day with a smoothie made with plant-based milk, berries, peanut butter, and plant-based protein powder. Lunch could be a hummus and vegetable wrap, followed by grilled fish with roasted sweet potatoes and broccoli for dinner. Another day, you might opt for a vegetable omelette for breakfast, a quinoa bowl with vegetables and tahini for lunch, and roasted portobello fajitas for dinner.

The beauty of this approach is that you can tailor it to your personal preferences and dietary needs. You can include animal products in moderation while still reaping the health benefits associated with plant-based diets. This might be a more sustainable and enjoyable approach for those who are new to plant-based eating or who wish to include a wider variety of foods in their diet.

By embracing this flexibility, you can discover a wealth of delicious and nutritious plant-based options while still enjoying the occasional animal-based treat. This balanced approach ensures you get the best of both worlds and can help you stick to a healthier diet in the long run.

Frequently asked questions