A plant-based diet tends to be made up of nutritious, naturally low-fat, high-fiber foods that are filling and good for your heart, brain, and waistline.
while a vegetarian diet eliminates all animal products, plant-based diets do not. Instead, they focus on eating mostly plants, such as fruits, vegetables, nuts, seeds, and whole grains.
Plant-based diets are becoming more and more popular, and it’s no wonder when you consider some of the health benefits. A review of studies published in the Journal of geriatric cardiology (opens in a new tab) found that giving up meat could prevent, control and even reverse many chronic diseases caused by heart disease, type 2 diabetes and certain types of cancer.
However, people who avoid meat, seafood, and dairy products can sometimes become deficient in vitamin B12, which in extreme cases can lead to neurological damage, according to a study published in Neurosciences (opens in a new tab).
In this article we talk to registered dietitians nigel denby (opens in a new tab) Y Sofia Medlin (opens in a new tab) to learn more about the plant-based diet, including what to eat, potential health benefits, and more.
What is a plant-based diet?
A plant-based diet is based on foods that come from plants without ingredients derived from animals. This typically includes vegetables, whole grains, legumes, nuts, seeds, and fruit.
This is different from being vegan, which is when you avoid all foods and animal by-products. Strict vegans may also choose to boycott wool, silk, beeswax, leather, and furs.
What are the potential benefits of a plant-based diet?
Lower risk of type 2 diabetes and better kidney function
The consumption of red meat and poultry has been linked to an increased risk of diabetes, in part due to the high volume of heme iron in those meats, according to findings from the Singapore Chinese Health Study (opens in a new tab).
Reduced arthritic pain
Medlin says: “The evidence here is mixed, as some studies (opens in a new tab) have been able to show reduced levels of inflammation while following a plant-based diet. However, the risk of vitamin B12 and other micronutrient deficiencies may be higher in vegan and vegetarian diets, which can negatively affect arthritis.
“Eating more plants is definitely a good idea with arthritis, as they have anti-inflammatory effects in the body. Eating more plants doesn’t have to mean cutting out animal products.”
Sophie Medlin is a Consultant Dietitian and President of the British Dietetic Association in London, UK. Sophie has a background in gastrointestinal and colorectal health. She worked in acute care hospitals specializing in gastrointestinal diseases before moving on to academia, where she worked as a lecturer at King’s College London.
Keeps your brain sharp
The physiological benefits of following a plant-based diet are many, but there are some possible mental benefits as well. Boston University School of Medicine (opens in a new tab) The researchers found that eating more plant-based foods, such as berries and green leafy vegetables, while limiting your intake of foods high in saturated fat and animal products, could slow heart failure and, in ultimately reduce the risk of cognitive decline and dementia.
better heart health
“Plant-based diets tend to have a reduced intake of saturated fat and a higher amount of unsaturated fat and fiber, a winning combination for heart health, which in turn is linked to reduced risk of cardiovascular disease, obesity and obesity. type 2 diabetes,” says Denby.
Lower levels of ‘bad’ cholesterol
Numerous studies have shown the positive effects of plant-based diets, particularly a vegetarian or vegan diet combined with nuts, soy, and fiber, on cholesterol levels.
“Plant-based diets have been associated with reduced levels of LDL cholesterol, also known as our ‘bad cholesterol,’” says Denby. “LDL cholesterol promotes atherosclerosis, which is the buildup of fatty plaques in our blood vessels. As a result, LDL cholesterol increases the risk of cardiovascular disease. Therefore, reduced LDL cholesterol helps reduce the risk of cardiovascular disease.”
But Medlin warns that not all plant-based diets are created equal. She says: “Plant-based diets tend to be lower in saturated fat, although this is not always the case, particularly as people increasingly rely on processed plant-based foods.”
Improved gut health
Vegetarian and vegan diets have been shown to promote a healthy mix of beneficial bacteria promote intestinal and general health.
A plant-based diet can make it much easier to get the daily recommended 30g of dietary fiber, which will support your gut health.
Denby says, “Your gut is home to numerous fiber-using bacteria, specifically prebioticsto feed themselves and produce beneficial short-chain fatty acids that support our health, including appetite control.”
Medlin says: “A study published in Frontiers in nutrition (opens in a new tab) found that a plant-based diet can result in a more diverse and stable microbiome, but more research is needed in this area. Ideally, a plant-based diet contains lots of different plants every day and this is what can improve our microbial health and therefore our gut health.”
Healthy weight
Denby says: “If a plant-based diet is high in fiber, it will also increase satiety, as fiber takes time to digest, helping you feel full longer. This can help some trying to manage their weight, as it can decrease how often someone eats, thus reducing energy intake. Some research (opens in a new tab) has shown an association between plant-based diets and reduced BMI.”
a study in magazine list (opens in a new tab) found that of more than 10,000 people who ate different diets, those who followed a plant-based plan had significantly lower intakes of energy, total fat, and saturated fat, compared to those who did not.
“In general, those following a vegan diet tend to have a lower BMI than omnivores,” adds Medlin. “But now that we have so much processed vegan food, this BMI difference is likely to become less apparent. Some people gain weight on a vegan diet because they eat a lot more carbohydrates than on an omnivorous diet. Others will lose weight on a vegan diet as they cut out processed meat, pastries, and lots of fast food. We are all different.”
If you’re looking to transition to a more plant-based diet, check out our plant based diet for beginnersas well as our plant based eating plan.
Also, although research suggests that plant-based diets may help reduce the risk of cardiovascular disease and type 2 diabetes, this depends on the quality of your diet.
“A plant-based diet that is high in saturated fat will continue to increase the risk of such health conditions,” explains Denby. “At the end of the day, the nutrients you eat are still important, from plant or animal sources.”
A systematic review published in the nutrients (opens in a new tab) Journal concluded that vegetarian and vegan diets lowered blood pressure compared to omnivorous diets. These researchers suggested that this effect may be related to higher intake of fiber and antioxidants and lower intake of saturated fat in these diets.
What can you eat on a plant-based diet?
According to Medlin, the term “plant-based” tends to encompass many fruits and vegetables, legumes, and whole grains. It does not mean that it is strictly vegetarian or vegan, so dairy and meat can be consumed.
“In general, we think of a plant-based diet as primarily plants with animal products contributing to a lesser extent, for example, a salad with a small amount of chicken or an egg,” says Medlin. “Strict vegetarians do not consume any meat products, and vegans do not consume any products derived from an animal.”
“There are no hard and fast rules as the term ‘plant-based’ has not been defined,” says Medlin. “It’s important to remember that sugar is plant-based and so are potato chips and other less healthy foods, so it doesn’t define ‘healthy.’ It would generally be recognized that a plant-based diet contains fewer animal products than a standard diet, although when looking at government guidelines, a ‘normal’ healthy diet is a plant-based diet.”
Are there any risks of a plant-based diet?
It’s absolutely possible to get all the right nutrients on a carefully planned plant-based diet, says Denby.
“However, the risk of micronutrient deficiencies in a plant-based diet occurs when it is poorly planned,” he says. “When first starting a plant-based diet, you may need to take extra time to plan your meals to ensure you get all the nutrients you need.
“If someone doesn’t eat dairy products regularly, they should try to find a milk alternative which is fortified with calcium, iodine, vitamin D and vitamin B12.
“If someone doesn’t like oily fish, they can find essential omega-3 fatty acids in walnuts, flaxseeds or rapeseed oil. Alternatively, a microalgae-based supplement will help ensure a good omega-3 intake.”
According to Denby, to ensure you get enough iron, you should include iron-fortified beans, lentils, nuts, dried fruit and iron-fortified breakfast cereals in your diet. Selenium is also commonly overlooked, but just two to three Brazil nuts per day ensures that you get all of your selenium requirements for the day.
Vitamin B12 is typically found in foods of animal origin, such as meat, fish, dairy, and eggs. However, plant-based sources include nutritional yeast, yeast spreads, and vitamin B12-fortified breakfast cereals.
“Someone is more prone to nutrient deficiencies on a plant-based diet if they are restrictive with the foods they eat and don’t include variety,” says Denby. “The variety ensures that you will receive a variety of nutrients. It’s also important that if you eliminate a certain food from your diet, such as milk, you replace it with a food that contains similar nutrients, such as fortified milk alternatives.”
This article is for informational purposes only and is not intended to offer medical advice.
