Uk's Guide To Plant-Based Diets: Benefits And Beyond

A plant-based diet is one that focuses on the consumption of fruits, vegetables, whole grains, beans, nuts and seeds, while minimising or avoiding animal-derived and processed foods. The term plant-based includes anything from flexitarian diets, which include moderate amounts of meat, fish and dairy, to vegan diets, which are 100% plant-based. Plant-based diets have been increasing in popularity due to ethical, sustainability and health concerns. They are considered a healthy choice because they are backed by the UK government's healthy eating model, the Eatwell Guide, and are associated with a reduced risk of heart disease, type 2 diabetes and certain types of cancers.

The health benefits of a plant-based diet

A plant-based diet is one that focuses on consuming fruits, vegetables, whole grains, beans, nuts, and seeds while minimising or avoiding animal-derived and highly processed foods. It is considered a healthy choice as it helps reduce the risk of type 2 diabetes, blood pressure, cardiovascular disease, and some cancers, while also aiding in maintaining a healthy weight.

Maintaining a Healthy Weight

The plant-based diet is predominantly made up of low-calorie foods that are packed with essential nutrients, especially fibre, which is only found in plant foods. Fibre keeps you feeling full for longer and promotes a healthy gut microbiome, which in turn impacts body weight. On a plant-based diet, you can usually eat to fullness without worrying about portion control or calorie counting.

Reducing the Risk of High Blood Pressure

Plant-based diets are best for maintaining healthy blood pressure and have a similar effect to medications in people with high blood pressure. Whole grains, nitrate-rich vegetables (such as leafy greens and beetroot), flaxseeds, and even beetroot juice and hibiscus tea are particularly effective in reducing blood pressure.

Reducing the Risk of High Cholesterol

People who avoid all animal foods have the lowest cholesterol levels. This is because plant-based diets avoid or minimise saturated fat and dietary cholesterol, and include nutrients that naturally keep blood cholesterol low, such as fibre, unsaturated fatty acids, plant sterols, and stanols. Soya, nuts, and foods high in soluble fibre (found in fruits, vegetables, beans, and whole grains such as oats) are especially good for lowering cholesterol.

Reducing the Risk of Type 2 Diabetes

Fruits, vegetables, beans, and whole grains are all associated with a significantly lower risk of type 2 diabetes. Fibre, along with antioxidant and anti-inflammatory compounds, are key to reducing this risk. In general, avoiding the consumption of animal foods can reduce your risk of type 2 diabetes by up to 50%.

Reducing the Risk of Heart Disease

By avoiding unhealthy weight, high blood pressure, cholesterol, and type 2 diabetes, you can significantly reduce the risk of heart disease. Plant-based diets are full of foods that are known to support heart health and overall reduce the risk of heart disease by around 25-30%. A daily portion of nuts is also great for heart health.

Reducing the Risk of Cancer

Eating a plant-based diet is associated with a lower risk of cancer, especially breast, colon, and prostate cancers. This is because plant-based diets avoid cancer-causing substances found in red and processed meat and emphasise foods that contain cancer-suppressing substances, including antioxidants and anti-inflammatory compounds. Fibre-rich foods are once again key to lowering the risk of cancer.

Improving Mental Health and Wellbeing

A healthy diet can improve our mood, and plant-based diets are no exception. The gut bacteria are responsible for making a range of brain-active hormones and producing chemicals that communicate directly with the brain. Fibre-rich foods, which are abundant in plant-based diets, are key to providing nourishment for our gut microbiome, which in turn improves mental health and wellbeing.

Reducing Future Risk of Dementia

The same risk factors that cause heart disease are implicated in the cause of dementia. By significantly lowering the risk of heart disease, you can also reduce your future risk of dementia. The World Health Organisation recommends a Mediterranean diet for the prevention of dementia because this way of eating includes an abundance of healthy plant foods.

The environmental benefits of a plant-based diet

Reducing Greenhouse Gas Emissions

Animal agriculture is a major contributor to greenhouse gas emissions, which have a detrimental effect on our planet. By removing animal products from our diets, we can significantly reduce our carbon footprint and help combat climate change. This is especially true when it comes to red meat, which has a much higher carbon footprint than plant-based foods.

Conserving Water Resources

Plant-based diets also contribute to water conservation. Producing animal-based foods requires a significant amount of water. For example, it takes approximately 15,415 litres of water to produce just 1kg of beef, whereas the water footprint of plant-based foods is significantly lower. By adopting a plant-based diet, we can reduce our water usage and preserve this precious resource.

Protecting Biodiversity and Reducing Land Use

Animal agriculture is a major driver of biodiversity loss and land use change. Clearing land for grazing or growing animal feed contributes to habitat destruction and the loss of diverse ecosystems. By contrast, plant-based agriculture tends to have a smaller land footprint and can support a wider variety of species.

Reducing Pollution

The production of animal-based foods is often associated with air and water pollution. Livestock farming can lead to air pollution through the release of ammonia and other gases, while manure and other waste products can contaminate water sources. Plant-based agriculture generally has a lower impact on air and water quality.

Promoting Sustainable Food Systems

Plant-based diets support the development of more sustainable food systems. They encourage the production and consumption of a diverse range of plant-based foods, which can be grown locally and seasonally, reducing the environmental impact of food transportation. Additionally, plant-based diets can help address food security concerns by utilising land more efficiently and reducing pressure on natural resources.

In conclusion, adopting a plant-based diet offers numerous environmental benefits. It helps reduce greenhouse gas emissions, conserve water resources, protect biodiversity, reduce pollution, and promote sustainable food systems. Making dietary changes can be a powerful way for individuals to take climate action and contribute to a healthier planet.

How to transition to a plant-based diet

A plant-based diet is predominantly made up of wholegrains (including wholegrain cereals, breads and pasta, oats and rice), fruits and vegetables, nuts, seeds, beans and pulses. These foods offer a wide range of nutrients, including fibre, vitamins and minerals, and can provide essential fats and protein.

Transitioning to a plant-based diet can seem daunting, but with a little planning, it's not difficult at all. Here are some tips to help you make the change:

Start slowly

Transitioning to a plant-based diet is a process, and it's important to go at your own pace. You might want to start by having a meat-and-dairy-free day once a week, or by changing one meal at a time. For example, you could start with plant-based breakfasts for the first week, and then add plant-rich lunches the next week. You could also try swapping to plant-based milk in your coffee or tea.

Remind yourself of the benefits

It can be helpful to remind yourself of the reasons why you're making the switch to a plant-based diet. If you're doing it for health reasons, for instance, listening to podcasts, watching informative videos, and reading books can help to keep you motivated.

Get creative in the kitchen

Plant-based cooking offers endless culinary possibilities. Try experimenting with different flavours, spices, and cooking methods, and aim to add a new fruit or vegetable to your meal every day to increase your plant diversity. Indian, Ethiopian, Greek, and Middle Eastern cuisines are great sources of inspiration for plant-centred recipes.

Do your research

Buy a vegetarian or plant-based cookbook, search for ideas online, or take an online course. Planning your meals in advance and doing meal prep will make your life easier and help you stick to your new diet.

Find healthy substitutes

Research alternatives to animal products and how to ensure you're still getting all the nutrients you need, such as protein, iron, calcium, and vitamin B12. For example, you can replace eggs with a flax seed or chia seed mixture, and dairy milk with plant-based alternatives like oat, hazelnut, cashew, soy or almond milk.

Eat a variety of foods

Eating a variety of foods, including grains, nuts, seeds, fruits, and vegetables, will ensure that all your nutritional needs are met. Beans, lentils, nuts, seeds, and many grains and vegetables will also provide ample protein intake.

Stock up on healthy foods

Eating plant-based is often cheaper than an omnivorous diet, but it's important to stock up on a variety of healthy foods. Fill your pantry and fridge with healthy, wholesome staple ingredients so that you always have something on hand.

Don't be too hard on yourself

Transitioning to a new diet takes time and adjustment, so don't be too hard on yourself if you have a setback. Just keep trying your best and making small changes.

The nutritional requirements of a plant-based diet

A plant-based diet is a healthy choice, as it can help reduce the risk of type 2 diabetes, blood pressure, cardiovascular disease, and some cancers, as well as help maintain a healthy weight. However, it is important to carefully plan the diet to prevent potential nutrient deficiencies. Here are the nutritional requirements to consider when adopting a plant-based diet:

Fibre

Fibre is essential for maintaining a healthy weight as it keeps you feeling full for longer and promotes a healthy gut microbiome. It is also important for lowering cholesterol levels and controlling blood sugar levels. Whole grains, fruits, vegetables, legumes, nuts, and seeds are good sources of fibre.

Protein

Protein is necessary for growth and repair and can be obtained from plant sources such as beans, peas, lentils, tofu, tempeh, seitan, edamame, quinoa, and Quorn. It is recommended that 20-35% of your daily calories come from plant protein, with a minimum of 0.8g of protein per kilogram of weight each day.

Vitamins and Minerals

Vitamin B12

Vitamin B12 is mainly found in animal products, so those following a plant-based diet should choose fortified foods or take a supplement. Fortified dairy alternatives, nutritional yeast, and fortified breakfast cereals are good sources of vitamin B12.

Calcium

Calcium is usually found in dairy products, but plant-based sources include fortified plant-based milk, dried fruits, leafy greens, nuts, and seeds. Vitamin D is needed to help the body absorb calcium, so it is recommended to take a vitamin D supplement, especially during the winter months in the UK.

Iron

Iron is important for making healthy red blood cells and can be obtained from plant sources such as leafy greens, legumes, wholegrains, nuts, and seeds. Consuming vitamin C-rich foods alongside iron-rich plant foods can increase absorption.

Iodine

Iodine is necessary for making thyroid hormones and can be found in plant sources such as seaweed and fortified alternatives.

Healthy Fats

Avocados, olives, nuts such as walnuts, and seeds like flax and chia are good sources of healthy fats, which are essential in a balanced diet. They are a source of essential fatty acids and help the body absorb fat-soluble vitamins.

Variety and Planning

It is important to eat a variety of plant-based foods to ensure you are getting a range of nutrients. Planning your meals can help you include a diverse range of plant-based options and prevent potential nutrient deficiencies.

The different types of plant-based diets

Plant-based diets are becoming increasingly popular in the UK, with more people choosing to adopt this way of eating for ethical, sustainability, and health reasons. While there is no precise definition of a plant-based diet, it generally refers to a diet that focuses on plant-based foods and minimises or excludes animal-derived and processed foods.

Vegan Diet

The vegan diet is a type of plant-based diet that excludes all animal products, including eggs, dairy, and honey. Vegans also often avoid wearing or using any products that are derived from animals, such as leather or wool.

Vegetarian Diet

The vegetarian diet is another well-known type of plant-based diet. There are a few variations of the vegetarian diet:

• Lacto-vegetarian: This type of vegetarian diet excludes meat, poultry, and fish but includes dairy products.
• Ovo-vegetarian: This diet excludes meat, poultry, fish, and dairy but includes eggs.
• Lacto-ovo-vegetarian: This diet excludes meat, poultry, and fish but includes both eggs and dairy.

Flexitarian Diet

The flexitarian diet is a plant-based diet that is more flexible and allows for the occasional consumption of meat, poultry, or seafood. Flexitarians may also include eggs and dairy in their diet. This type of diet is often chosen by those who want to reduce their meat consumption but are not ready to commit to a fully plant-based diet.

Pescatarian Diet

The pescatarian diet is a plant-based diet that excludes meat and poultry but includes fish and seafood. Pescatarians may also consume eggs and dairy.

Sustainable Diet

The sustainable diet is a type of plant-based diet that takes into account multiple factors, including health, environmental impact, animal welfare, economy, and equality. This diet prioritises plant foods for their health and environmental benefits and actively promotes plant proteins over animal proteins. Meat is included in limited quantities.

Semi-Vegetarian or Flexitarian Diet

The semi-vegetarian or flexitarian diet is a plant-based diet that includes mostly plant-based foods but allows for the occasional consumption of meat or poultry. This type of diet is often chosen by those who want to reduce their meat intake gradually.

Mediterranean Diet

The Mediterranean diet is a plant-based diet that is often recommended for lipid management and cardiovascular health. It includes healthy plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and healthy oils like olive oil. This diet may also include limited amounts of fish, poultry, and lean meats.

It is important to note that not all plant-based diets are the same, and the specific foods included can vary widely depending on individual preferences and health goals. Additionally, it is crucial to plan plant-based diets carefully to ensure adequate nutrient intake and avoid potential deficiencies.

Frequently asked questions