Plant-Based Diets: Healthy Or Hellish?

what the hell diet plant based

There is no clear definition of what constitutes a plant-based diet, and it is often confused with a vegan or vegetarian diet. However, a plant-based diet is not necessarily vegetarian or vegan. It focuses on consuming foods derived from plants, including vegetables, grains, nuts, seeds, legumes, and fruits, with few or no animal products. The term plant-based is relatively new and has led to confusion and debate over its exact meaning and how it differs from other diets.

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A plant-based diet is not necessarily vegan or vegetarian

A plant-based diet is often confused with a vegan or vegetarian diet. However, while they have some similarities, they are not the same.

Plant-based diets focus on foods derived primarily from plants, including fruits and vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This does not mean that a person following a plant-based diet never consumes meat or dairy, but rather that they are choosing to source a larger proportion of their food from plants.

The key difference is that vegan and vegetarian diets are more restrictive. People who follow a vegan diet abstain from consuming any animal products, including meat, poultry, seafood, eggs, and dairy. Vegetarians exclude meat and poultry, but some may still consume eggs, seafood, or dairy.

Plant-based diets, on the other hand, are more flexible. While some people following a plant-based diet may choose to exclude all animal products, others may opt to include small amounts of eggs, poultry, seafood, meat, or dairy. This means that a plant-based diet can include vegan and vegetarian meals, but it is not limited to them.

The whole-foods, plant-based diet (WFPB diet) is not a set diet, but rather a lifestyle. It emphasizes whole, minimally processed foods and focuses on plants, but it does not necessarily exclude all animal products. The extent to which animal products are included can vary depending on individual dietary needs and preferences.

The WFPB diet is often chosen for health reasons, as it has been linked to various health benefits, including weight loss, improved heart health, reduced risk of certain cancers, and improved management of diabetes. It is also environmentally friendly, as it can help reduce greenhouse gas emissions, water consumption, and land use associated with factory farming.

In summary, while there may be overlaps, a plant-based diet is not synonymous with a vegan or vegetarian diet. It is a flexible approach that emphasizes plant-based sources while allowing for the inclusion of animal products in smaller quantities.

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It can be beneficial for weight loss

A plant-based diet can be beneficial for weight loss. A plant-based diet is typically high in fibre and low in fat, which can aid weight loss. The high fibre content of a plant-based diet, along with the exclusion of processed foods, can help with shedding excess weight. A review of 12 studies that included more than 1,100 people found that those on plant-based diets lost significantly more weight than those on non-vegetarian diets.

A plant-based diet can also help with long-term weight management. A study of 65 people who were overweight or obese found that those on a plant-based diet lost more weight and were able to sustain that weight loss over a one-year follow-up period. Simply cutting out processed foods that are not allowed on a plant-based diet, such as soda, candy, fast food, and refined grains, can be an effective weight loss tool.

In addition, a plant-based diet can help improve insulin sensitivity and decrease BMI. A randomised control clinical analysis showed that a plant-based diet was associated with a lower BMI, lower visceral fat, and improved insulin resistance. A systematic review of 40 diet- and weight-related studies also reported that those following a vegan diet were less likely to be overweight and had lower BMIs.

Furthermore, a plant-based diet can help reduce the risk of cardiovascular disease and improve cardiac function. A study called the Lifestyle Heart Trial examined the relationship between atherosclerosis and diet. It found that patients with cardiac disease who switched from a standard omnivorous diet to a plant-based diet experienced a greater reduction in atherosclerosis than those who followed the diet recommended by the American Heart Association.

A plant-based diet can also help with weight loss by providing a sufficient intake of fruits and vegetables. A prospective 10-year-long case-cohort study of over 300,000 individuals found an inverse relationship between the number of servings of fruits and vegetables consumed per day and the risk of developing type II diabetes. Increasing the consumption of fruits and vegetables can be a step towards reducing the risk of diabetes and improving weight management.

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It can reduce the risk of heart disease

A plant-based diet can reduce the risk of heart disease in several ways. Firstly, it can lower cholesterol levels, which is a key risk factor for heart disease. Plant-based diets are typically rich in fibre and low in saturated fat, which helps to reduce cholesterol levels. For example, the "Portfolio Diet" includes nuts, plant proteins, viscous soluble fibre, plant sterols, and monounsaturated fats, and has been shown to lower "bad" LDL cholesterol.

Secondly, plant-based diets can help to reduce inflammation, which is another risk factor for heart disease. The anti-inflammatory properties of plant-based diets are thought to be due to the high content of antioxidants and plant compounds.

Thirdly, plant-based diets can help with weight management, as they are often high in fibre and low in processed ingredients, which can contribute to weight loss and maintenance of a healthy weight. Obesity is a significant risk factor for heart disease, so by helping to maintain a healthy weight, plant-based diets can indirectly reduce the risk of heart disease.

In addition, plant-based diets can improve blood pressure, which is another important risk factor for heart disease. This is due to the high potassium content of plant-based diets.

Finally, plant-based diets do not contain cholesterol or saturated fat, which are found in meat, cheese, and eggs. These substances can cause plaque buildup in the arteries, leading to heart disease. By excluding these foods, plant-based diets can help prevent and even reverse heart disease.

Research supports the heart-healthy benefits of plant-based diets. One study found that adults who ate a plant-centred diet in young adulthood had a 52% lower risk of developing cardiovascular disease in middle age. Another study found that postmenopausal women who followed a plant-based diet were 11% less likely to develop cardiovascular disease and 14% less likely to develop coronary heart disease.

It is worth noting that the quality of the plant-based diet is important. Less nutritious plant-based diets that include sugary drinks, fruit juices, and refined grains may be associated with an increased risk of heart disease. Therefore, it is recommended to focus on whole, unprocessed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds.

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It can reduce the risk of certain cancers

Plant-based diets can reduce the risk of certain cancers. Research has shown that eating a plant-based diet can lower the risk of developing certain cancers, including breast cancer and colorectal cancer. In fact, eating 6 ounces of whole grain foods each day may decrease your risk of colorectal cancer by 21%.

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. Phytochemicals are chemical compounds that protect the body from damage and interrupt processes in the body that encourage cancer production. Phytochemicals also decrease inflammation.

Two of the most helpful phytochemicals are:

  • Antioxidants: This type of phytochemical protects the body from damage. Antioxidants neutralize damage processes while protecting and restoring cells. Some foods that contain high levels of antioxidants include dark chocolate, apples with peel, avocados, artichokes, red cabbage, tea, coffee, nuts, and grains.
  • Carotenoids: These are fat-soluble compounds that are naturally present in many fruits, grains, oils, and vegetables such as carrots, sweet potatoes, squash, spinach, apricots, green peppers, and leafy greens. They are highly pigmented, so look for red, orange, yellow, and green colors in your diet. Carotenoids have been linked to reducing the risk of heart disease, cancer, macular degeneration, and cataracts.

Additionally, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers. A study of over 76,000 people also found that following a healthy plant-based diet could be associated with a lower risk of breast cancer.

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It can be environmentally friendly

Adopting a plant-based diet is not only beneficial for your health but also for the environment.

People who follow plant-based diets may have smaller environmental footprints. A review of 63 studies showed that the largest environmental benefits were observed from diets containing the least amount of animal-based foods, such as vegan, vegetarian, and pescatarian diets. The study reported that a shift from Western diet patterns to more sustainable, plant-based dietary patterns could achieve a 70% reduction in greenhouse gas emissions and land use, and 50% less water use.

Reducing the consumption of animal products and purchasing local, sustainable produce helps drive the local economy and reduces reliance on factory farming, an unsustainable method of food production. Plant-based diets that emphasize local ingredients are more environmentally friendly than diets that rely heavily on mass-produced animal products and produce.

In addition to the environmental benefits, plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. They are often higher in fiber and phytonutrients, which can provide additional health benefits.

However, it is important to note that a plant-based diet is not always healthy. As the interest in plant-based eating has grown, so have the options for plant-based "junk food." It is crucial to pay attention to both the macro and micronutrient content of a plant-based diet to ensure adequate nutrition.

Frequently asked questions

A plant-based diet focuses on foods derived from plants, including vegetables, grains, nuts, seeds, legumes, and fruits, with few or no animal products.

Plant-based diets are associated with improved health outcomes, such as reduced inflammation and a lower risk of chronic conditions like heart disease, certain cancers, obesity, and diabetes.

A plant-based diet includes a variety of whole foods like grains, fruits, vegetables, legumes, nuts, and seeds. It is high in fiber and phytonutrients and provides all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health.

A plant-based diet does not necessarily mean you have to be vegetarian or vegan. You can still consume meat and dairy, but the focus is on choosing more of your foods from plant sources.

Start by eating more plant-based foods and choosing whole, minimally processed options. Include a variety of fruits, vegetables, seeds, nuts, and legumes to ensure adequate nutrition. You can also try meat alternatives, such as plant-based burgers, and dairy alternatives like plant-based milk and yogurt.

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