When it comes to nutrition, it’s fashionable to exclude the words “plant-based diet.”. Why is it so hot right now? According to Charleston, SC-based RDN Lauren Manaker, this may be due to a growing public awareness of a plant-based diet’s health and environmental advantages. Some of this may be attributable to films such as What the Health (2017), Cowspiracy (2014), and Forks Over Knives (2017) that criticize meat and other animal products (2011).
A “plant-based diet,” however, has no clear definition. Is it the same as being a vegetarian or a vegan, exactly? Alternatively, does this diet need you to eat more vegetables?
What Does Following a Plant-Based Diet Mean, Exactly?
No matter which way you look at the situation, you’re accurate. As a nutritionist in Hartford, Summer Yule, RDN, notes, “Some individuals use the phrase “plant-based diet” as an acronym for the vegan diet.” According to others who use the phrase, ‘Plant-based’ may refer to diets that are mostly made up of plant foods but do not solely consist of them.
The goal here is to emphasize plant-based foods as the foundation of your diet. Foods like fruits, vegetables, and legumes focus on a plant-based diet, which restricts the use of meats, dairy, and eggs, Manaker explains. If you wish to go any farther, you may impose even more limitations. As Manaker puts it, “it may entirely ban meals from animals or only restrict consumption, depending on the individual’s perspective.
It’s possible to consume meat and fish, but you may want to restrict your consumption of these foods rather than altogether avoiding them. (1)
Think of “plant-based” as a general term encompassing a wide range of dietary approaches. For example, when it comes to the Mediterranean diet, the focus is on plant-based meals even though it includes fish and fowl, adds Manaker.
Plants are also used in vegetarian and vegan diets. Diet and lifestyle plans like Whole30 don’t generally qualify. However, it is feasible to follow the Whole30 diet in a plant-based manner,” says the author.
What Does the Current Research Say About Plant-Based Diets?
For the most part, those who choose this diet do so for the health advantages. As Manaker points out, “lower cholesterol is only one of the numerous cardiac advantages” associated with this diet. According to some research, a plant-based diet has been linked to improved fertility and a decreased chance of acquiring type 2 diabetes. A study published in Frontiers in Public Health in July 2018 backs up her claim.
Diets rich in heart-healthy plant foods (such as nuts, whole grains, fruits, vegetables, and oils) were associated with a decreased risk of heart disease in a research published in the Journal of the American College of Cardiology in July 2017.
There is evidence that a plant-based diet may help prevent and manage type 2 diabetes and other chronic conditions, (2) including cancer, according to a study published in the Journal of Geriatric Cardiology in May 2017. In addition, a study published in BMJ Open Diabetes Research & Care in October 2018 found that persons with type 2 diabetes who ate a plant-based diet had improvements in their mental and physical well-being, as well as their quality of life and overall health. (3)
Following a plant-based diet may help lower the risk of heart disease and cancer for Black Americans, who are disproportionately affected by several chronic illnesses, according to a review published in December 2019 in Nutrients.
Even a diet high in plant protein has been linked to a lower risk of early death from all causes; a review of studies involving more than 750,000 participants found that those who consumed the most plant-based protein were 6 percent less likely to die prematurely than those who consumed less protein overall. (4)
In a study of more than 135,000 people, researchers found a link between increased intake of fruits, vegetables, and legumes and a lower risk of all-cause early death, with participants reaping the maximum health benefits at three to four servings per day—an amount that anyone on a plant-based diet is likely to meet. (5)
Food List of What to Eat, Limit and Avoid
What You Should Eat and Drink
- vegetables (including kale, spinach, Swiss chard, collard greens, sweet potatoes, asparagus, bell peppers, and broccoli)
- The fruits (such as avocado, strawberries, blueberries, watermelon, apples, grapes, bananas, grapefruit, and oranges)
- Whole grains (such as quinoa, farro, brown rice, whole-wheat bread, and whole-wheat pasta)
- Pistachios (walnuts, almonds, macadamia nuts, and cashews all count)
- Seeds (such as flaxseed, chia seeds, and hemp seeds)
- Beans
- Lentils
- Coffee
- Tea (including green, lavender, chamomile, or ginger)
What to Restrict (or Avoid Entirely, Depending on How Strict You Decide to Be)
- The dairy industry (including milk and cheese)
- Pork and poultry (like chicken, beef, and pork)
- Animal foods that have been processed, such as sausages and hot dogs
- All animal products (including eggs, dairy, and meat if you are vegan)
- Refined grains (for example, “white” meals such as white pasta, rice, and bread)
- Desserts (like cookies, brownies, and cake)
- Soda and fruit juice are examples of sweetened drinks.
- French fries with potatoes
- Sweetheart (if not vegan)
A Sample Menu for a Standard Plant-Based Diet for 7 Days
Day 1
- Tofu scramble for breakfast
- A cauliflower rice dish with black beans, corn, avocado, and salsa for lunch
- Veggie-topped pizza for dinner
- Zucchini chips as a snack
Day 2
- Breakfast Muffins made with oatmeal.
- Soup with tomato basil for lunch served with oyster crackers.
- Veggie stir-fry with tofu for dinner
- Hummus wrap for a snack
Day 3
- Oatmeal bars for breakfast
- Lunch: Greek salad with whole-grain pita bread
- Curry with kale and tofu for dinner
- Snack Yogurt with cashews, berries, and a dollop of peanut butter
Day 4
- Breakfast Burrito with eggs, peppers, and salsa for breakfast
- Lunch Veggie burger with a salad on the side
- Cauliflower “steak” with roasted sweet potato fries for dinner
- Veggies with hummus as a snack
Day 5
- Dairy-free yogurt with berries and granola for breakfast
- A lunch Tomato sandwich with pesto and olive oil drizzle
- Whole-wheat spaghetti with roasted tomatoes for dinner
- Roasted chickpeas as a snack
Day 6
- Breakfast Chia seed pudding topped with fresh berries and a dollop of almond butter
- Avocado toast for lunch
- Vegan mushroom enchiladas for dinner
- A handful of almonds as a snack
Day 7
- Oatmeal with almond milk for breakfast
- Quinoa dish for lunch with roasted carrots and sweet potatoes
- Dinner Vegetarian chili topped with avocado slices
- Snack Peanut butter-topped whole-wheat toast
What Are The Scientifically Proven Benefits of Eating Plants?
A poor-quality diet is the leading predictor of premature mortality in the United States. (6) A traditional American diet substantial in saturated and trans fats, salt, and processed meat puts you at a disadvantage when it comes to health and longevity. In contrast, a diet that supports whole foods and plant-based nutrients tends to have the opposite impact. According to the research below, eating a plant-based diet may help minimize your need for medication, lower your risk of obesity and high blood pressure, and maybe even help prevent or manage type 2 diabetes and heart disease.
Researchers discovered that eating a plant-based diet (including fruits, vegetables, legumes, nuts, and whole grains) was related to a decreased risk of type 2 diabetes in a study published in JAMA Internal Medicine in July 2019. The nine trials included around 307,100 individuals and were adjusted for variables such as smoking status and exercise frequency that may have influenced the outcomes. As a result, researchers concluded that the decreased risk was linked to the individuals’ dietary choices.
The explanation for this decreased risk of type 2 diabetes might be enhanced beta cell activity, which aids in producing insulin (the hormone that keeps blood sugar levels stable). The previous study has shown that as type 2 diabetes advances, beta-cell activity reduces, (7) causing hazardous oscillations in blood sugar levels. However, a randomized trial published in the journal Nutrients in February 2018 discovered that after just 16 weeks of following a plant-based diet, participants had a better beta-cell function and insulin sensitivity than the control group and improved body mass indexes (BMIs) and less belly fat. Manaker believes that if followed correctly, a plant-based diet may help you control your weight and even contribute to weight reduction. “Most individuals [who switch from a traditional American diet] notice that they have greater energy,” she says.
A plant-based diet may be beneficial to both your health and your mind. One research published in Translational Psychology in September 2019 attempted to address that issue, and the findings were mixed. While the researchers determined that this diet effectively increases metabolism, regulates weight, and lowers inflammation (particularly in persons with obesity and type 1 and type 2 diabetes), they could not confirm if it may improve mental performance. But don’t rule it out just yet – the researchers acknowledged that there’s plenty of room for future study to go further into the matter.
Don’t worry if you’re not ready to give up animal proteins just yet. Another research, published in August 2019 in JAMA Internal Medicine, discovered that although including plant-based proteins in your diet may help cut your risk of cancer and cardiovascular disease, animal proteins did not raise your risk. While removing meat and dairy from your diet is not essential, you may reduce your risk of some illnesses by including more plant proteins in your diet. Manaker recommends drafting a grocery list heavy on veggies, legumes, and plant-based proteins to ensure you have many alternatives to go for when you are hungry.
What Are the Potential Drawbacks of a Plant-Based Diet?
Simply eating plant-based meals won’t cut it — you’ll need to pay attention to the quality of the foods you’re eating since there are lots of harmful plant-based foods, such as potato chips and french fries. Choosing poor plant-based meals might raise your chances of gaining weight and developing health problems such as heart disease.
Another thing to keep in mind is that when you first start eating a plant-based diet, you may have an increase in bowel motions, diarrhea, or constipation. Because many plant-based diets are high in fiber, which helps regulate bowel motions, according to Manaker, consider gradually introducing plant-based meals into your diet to allow your body time to adapt and drink lots of fluids before and after making a move to eating more plants. (8)
For the most part, a plant-based diet will tick all of the essential nutritional boxes. “A well-planned plant-based diet may be nutritionally sufficient and especially high in fiber, vitamin A, vitamin C, and potassium owing to all of the fruits and vegetables that are often consumed,” Yule explains.
However, if you decide to take the plant-based diet to the next level and abstain from all animal products, you should monitor your vitamin B12 and choline levels. “Vitamin B12 is generally found in animal sources, and the two finest sources of choline are egg yolks and liver,” explains Manaker. “If a person avoids animal products, they may be deficient in certain nutrients.”
Bottom Line: What It Means to Eat a Plant-Based Diet
“All plant-based diets limit animal-derived foods in favor of plants,” Yule says of the plant-based diet category. Rather than focusing on meat and dairy, vegetables, fruit, and whole grains take center stage. It’s a new, flavorful way to eat that has been shown to have significant health benefits, such as weight loss and disease prevention.
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