Plant-Based Diet: Eating For Health And Sustainability

A plant-based diet is a way of eating that focuses on natural plant foods and eliminates or reduces animal products. It is not the same as a vegan or vegetarian diet, as it does not exclude animal foods entirely. Instead, it emphasises choosing more of your foods from plant sources. This includes fruits and vegetables, nuts, seeds, oils, whole grains, legumes, and beans. Plant-based diets are considered nutrient-dense and are associated with various health benefits, such as lower risks of chronic diseases, improved weight control, and better cardiovascular health.

What foods are included in a plant-based diet?

A plant-based diet is primarily made up of food derived from plants, with a focus on whole foods that are not heavily processed. This includes fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, spices, and oils. While a plant-based diet is not strictly vegetarian or vegan, it does limit animal products, with a greater emphasis on plant-based foods.

Fruits

Any type of fruit can be included, such as apples, bananas, grapes, strawberries, and citrus fruits.

Vegetables

A plant-based diet includes a variety of vegetables, including peppers, corn, lettuce, spinach, kale, peas, collard greens, and more.

Tubers

Starchy root vegetables like potatoes, sweet potatoes, yams, and cassava are part of a plant-based diet.

Whole Grains

Grains, cereals, and other starches in their whole form are included, such as quinoa, brown rice, whole wheat, oats, popcorn, and more.

Legumes

Legumes encompass beans of any kind, as well as lentils and pulses.

In addition to these main food groups, a plant-based diet may also include the following foods in moderation: nuts, seeds, avocados, tofu, tempeh, whole-grain flours and breads, and plant-based milk alternatives. These foods are more calorie-dense and should be consumed in smaller quantities.

Dairy and Egg Alternatives

While a plant-based diet is not strictly vegan and can include some dairy and egg products, there are many alternatives to choose from. This includes non-dairy milk, plant-based yoghurt, cheese, butter, and cream cheese, as well as egg alternatives.

Meat Alternatives

There are also plant-based alternatives to meat, such as tofu, tempeh, and plant-based burgers and sausages. These alternatives are typically lower in saturated fat compared to animal proteins.

What foods are excluded in a plant-based diet?

A plant-based diet is a flexible eating pattern that focuses on consuming foods derived from plants. While it is not strictly vegetarian or vegan, it does emphasise the importance of choosing more plant-based foods over animal products.

A plant-based diet typically excludes or minimises the consumption of animal products, such as meat, poultry, seafood, eggs, and dairy. It is characterised by an emphasis on whole, minimally processed foods, including a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds.

• Fast food: French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined grains: white rice, white pasta, white bread, bagels, etc.
• Packaged and convenience foods: chips, crackers, cereal bars, frozen dinners, etc.
• Processed vegan-friendly foods: plant-based meats, faux cheeses, vegan butters, etc.
• Artificial sweeteners: Equal, Splenda, Sweet’N Low, etc.
• Processed animal products: bacon, lunch meats, sausage, beef jerky, etc.

It is important to note that a plant-based diet does not completely eliminate animal products but rather encourages a reduction in their consumption. Animal products can be included in smaller quantities, with an emphasis on quality and sustainability.

What are the health benefits of a plant-based diet?

A plant-based diet is a flexible approach to eating that prioritises food from plants, including fruits, vegetables, nuts, seeds, whole grains, and beans. It does not necessarily mean you are a vegan or vegetarian, but rather that you are choosing to consume more plant-based foods than animal-based ones.

Plant-based diets offer a range of health benefits, including:

Weight Management

Plants tend to have fewer calories than animal products, making it easier to maintain a healthy weight. A plant-based diet can also help with weight loss, as it removes many of the foods that lead to weight gain.

Reduced Inflammation

Many fruits, vegetables, and nuts are abundant in anti-inflammatory compounds like antioxidants and polyphenols, which help the body heal faster and reduce inflammation.

Improved Gut Health

Eating a plant-based diet improves the health of the gut, allowing for better absorption of nutrients. Plant-based diets are also high in fibre, which can lower cholesterol and stabilise blood sugar.

Reduced Risk of Disease

Plant-based diets have been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and frailty in older adults. They are also associated with improved mental and physical function.

Nutritional Benefits

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. They are often higher in fibre and phytonutrients, which provide additional health benefits. However, some vegans may need to add a supplement, such as vitamin B12, to ensure they receive all the required nutrients.

What are the environmental benefits of a plant-based diet?

A plant-based diet is one that consists mostly or entirely of plant-based foods. It typically includes vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices. While a plant-based diet is not strictly vegetarian or vegan, it does involve limiting the consumption of animal products.

Adopting a plant-based diet can have several environmental benefits:

Reducing Greenhouse Gas Emissions

Livestock farming is a major contributor to greenhouse gas emissions, with animal agriculture responsible for 18% of global emissions—more than all transportation emissions combined. By contrast, plant-based diets have significantly lower emissions. Shifting towards plant-based diets could reduce agricultural emissions by up to 73% and significantly boost the planet's ability to fight climate change.

Conserving Natural Resources

Plant-based diets require fewer resources than animal-based diets. Animal agriculture uses a large amount of land, water, and energy. For example, animal-based food production uses 83% of the world's farmland but only provides 18% of our calories. By choosing plant-based options, we can help conserve these precious resources.

Mitigating Deforestation

The production of animal feed and grazing land for livestock is a leading cause of deforestation worldwide, with livestock farming responsible for more than 80% of Amazon deforestation. Plant-based diets can help reduce the demand for animal products, thereby reducing the need for land for animal feed and grazing, and helping to preserve forests.

Conserving Water Resources

Livestock farming requires vast amounts of water for watering crops, providing animal feed, and drinking water for the animals. It is estimated that producing one pound of beef requires 1,847 gallons of water, while producing one pound of vegetables requires only 39 gallons. By choosing plant-based foods, we can significantly reduce our water footprint.

Reducing Pollution

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

How do you start a plant-based diet?

A plant-based diet has been around for a long time—since ancient Greece, in fact. The ancient Greek Pythagoras reportedly feasted on vegetables, bread, and honey.

Today, there are many reasons to adopt a plant-based diet. You may be concerned about animal welfare, reducing your environmental footprint, or improving your health. A plant-based diet is associated with a reduced risk of heart disease, diabetes, and certain types of cancer.

How to Start a Plant-Based Diet

Understand the Key Ingredients

The key ingredients of a plant-based diet are minimally processed vegetables, fruits, grains, nuts, seeds, herbs, and spices. Variations of the diet include vegan, vegetarian, and flexitarian.

Beans, Lentils, Fruits, and Vegetables

Vegetables should form the foundation of your diet. Stock up on high-fiber, high-nutrient options. Fruits are also important; opt for fresh or frozen fruit. Beans are filling, and canned beans are convenient; just look for no-, low-, and reduced-sodium options. Nuts and seeds are packed with healthy fats, fiber, vitamins, and minerals.

Get Enough Protein

You can get enough protein from a plant-based diet. Good sources of protein include whole grains (e.g., quinoa), beans and legumes (e.g., lentils and chickpeas), vegetables (e.g., spinach and broccoli), and soy products (e.g., tofu and tempeh).

Choose Whole Foods

Opt for whole grains instead of refined grains, whole fruits instead of fruit juices, and unrefined vegetable oils (e.g., olive and sunflower oils) instead of partially hydrogenated oils. Limit highly processed foods.

Educate Yourself

Learn about the health benefits of a plant-based diet and find cookbooks or online resources with plant-based recipes.

Ease into It

You don't have to go cold turkey. Try going meatless one day a week, making breakfast more about whole grains than animal products, or eating plant-based until dinner. You can also add greens like spinach or kale to your daily meals and swap out meat for plant-based options like black beans or tofu.

Get Supporters

Invite your family and friends to join you. You can also consult a registered dietitian and your healthcare professional to ensure you are getting the right nutrients.

Plan Your Meals

Stock up on plant-based foods and make a list of your favorite plant-based meals. Planning your meals will make it easier to stick to your diet.

Opt for Good Fats

Use healthier fats like olive oil, nuts, avocados, nut butters, olives, or even plant-based butter.

Fill Up with Vegetables

Cover half of your plate with vegetables for lunch and dinner. Choose a variety of colorful veggies and snack on them with hummus, guacamole, or salsa.

Eat Whole Grains for Breakfast

Start your day with quinoa, oatmeal, buckwheat, or barley. Add some nuts, seeds, and fresh fruit to make a tasty and nutritious meal.

Eat Fruit for Dessert

A ripe mango, slice of melon, or a crisp apple can satisfy your sweet tooth.

Frequently asked questions