Nowadays, it seems like everyone is using the term “plant based diet,” but what does it actually mean? That depends on who you ask, I suppose. In this article, we go over what constitutes a plant-based diet, potential health benefits, and some advice for people who want to change their diets to be more plant-based.
Table of Contents
WHAT IS A PLANT BASED DIET?
What constitutes a plant-based diet is still up for debate. It has been used to describe a number of dietary styles, including the vegan diet and the Mediterranean diet. While the amounts of meat and dairy in these diets vary, all descriptions of a plant-based diet emphasize the promotion of wholesome plant foods like fruits, vegetables, whole grains, beans, pulses, nuts, and seeds.
A plant-based diet does not necessarily mean avoiding all animal products, despite the fact that the term is frequently used to describe a vegan or plant-only diet. In order to emphasize eating wholesome plant foods, plant-based diets should be viewed as “flexitarian” or “plant-forward” approaches. While it’s not necessary to completely avoid meat and dairy products,
their consumption should be limited and their portions should make up the majority of the diet’s nutrients.
WHAT ADVANTAGES DOES A BALANCED PLANT BASED DIET OFFER?
Diets based on plants have received praise for being better for the environment and our health.
ADVANTAGES OF A PLANT BASED DIET FOR HEALTH
Fruits, vegetables, whole grains, beans, and pulses are abundant in plant-based diets and are known for their health advantages. Therefore, it should come as no surprise that those who consume a plant-based diet high in these beneficial foods have a lower risk of developing a number of illnesses, such as heart disease, some cancers, and type 2 diabetes.
Like with most healthy diets,
the precise mechanism by which plant-based diets shield us from disease is not fully understood. The benefit they provide is probably the result of a number of factors working in concert, such as a lower energy density, higher intakes of vitamins, minerals, unsaturated fats, and fiber, as well as a decrease in saturated fat, sugars, salt, and red and processed meats. Additionally, compared to their counterparts, those who consume a plant-based diet are more likely to be health-conscious and lead healthier lifestyles (e.g., smoke less, engage in more physical activity, and consume alcohol in moderation). As a result, other healthy behaviors may be responsible for some of the observed benefits of plant-based diets.
ADVANTAGES OF A PLANT BASED DIET FOR THE ENVIRONMENT
Our regular food choices have an impact on both our health and the environment. A significant factor in land conversion, deforestation, and biodiversity loss, the global food system currently accounts for 20–35% of the world’s greenhouse gas emissions. Generally speaking, plant-based sources like soy, nuts, and pulses have less of an impact on the environment than animal products like beef, lamb, and dairy (which use more resources and emit more greenhouse gases).
Changing dietary habits to incorporate more wholesome plant foods can be good for both our health and the environment. But it’s crucial to keep in mind that sustainable eating encompasses more than just cutting down on animal products; it also involves eating more locally and seasonally, cutting down on food waste, and opting for more environmentally friendly packaging.
CAN EATING A PLANT BASED DIET BE HARMFUL?
Briefly, yes! Just cutting back on animal products won’t guarantee good health because not all plant foods are created equal. Like all diets, the quantity and quality of the diet play a key role in determining how well it will benefit your health. Like any unhealthy diet, a plant-based diet rich in foods high in fat, sugar, and salt will increase our risk of disease.
For those attempting to cut back on their consumption of animal products, plant-based meat substitutes have become incredibly popular. While some evidence suggests that these products have less of an environmental impact than meat, especially beef, many of them contain high levels of salt, which can be harmful to our health. When purchasing plant-based meat substitutes, be sure to read the label and select low-sodium options.
Also Read: POTATOES’ NUTRITIONAL VALUE
CAN YOU LOSE WEIGHT WHILE EATING ONLY PLANTS?
There is no “best” diet for losing weight, despite what the public believes. Any diet, whether low-fat, low-carb, or even plant-based. Can help you lose weight as long as you expend more calories than you take in. There is currently no strong evidence to support. The idea that a plant-based diet is any more efficient than any other dietary pattern at helping people lose weight.
Most diets will result in weight loss in the short term, but maintaining that weight loss can be challenging. Therefore, the “best” diet for weight loss is the one that can be sustained over the long term while also being enjoyed.
HOW DOES A PLANT BASED DIET PROVIDE PROTEIN?
For our cells and tissues to grow and repair, protein is necessary. The majority of the protein in a plant-based diet should come from plant foods like beans, pulses, and whole grains. A widespread myth holds that plant-based diets, especially those that exclude animal products, result in protein deficiencies. Contrary to popular belief, most adults can easily consume enough protein to meet the dietary reference value. (DRV) of 0.83 grm per kg of body weight per day (58 grm per day for an adult weighing 70 kg). 10 In fact, some evidence points to a protective effect on our long-term health from higher intakes of plant-based protein.
HOW CAN I MAINTAIN A BALANCED PLANT BASED DIET?
Foods are not necessarily healthy just because they are produced using plants. Consuming a healthy plant-based diet involves limiting unhealthy plant foods while increasing healthy plant foods. Here are some useful suggestions to aid those wishing to follow a plant-based diet:
- Choose plant-based proteins like beans, pulses, and tofu in place of or in smaller amounts in place of meat.
- Eat more produce; try to get at least 1-2 servings at each meal.
- Reduce your intake of fatty, sugary, and salty foods and beverages like crisps, sodas, chocolate, candies, cakes, and other desserts.
- Select whole grains instead of refined ones.
- Unsalted nuts and seeds are preferred.
- Use plant oils that are high in unsaturated fats, like rapeseed or olive oil.
- Utilize fortified substitutes, such as fortified soy drinks, when reducing or replacing dairy products.
- Always read the nutrition label when substituting or reducing meat with plant-based meat substitutes, and choose salt-free options.
Finding foods and meals you like and can stick with over the long term is the key. To establishing a healthy plant-based diet, as it is with all diets.