08/09/2021
A plant based diet is one that focuses on only or mostly foods from plant sources. This way of eating may have benefits for both a person’s health and the planet.
In this article, we look at what a plant based diet is, the health benefits, and what nutritional considerations a person should make before switching.
What is a plant based diet?
Many people interpret a plant based diet as avoiding all animal products.
A plant based diet is a diet that involves consuming mostly or only on foods that come from plants. People understand and use the term plant based diet in different ways.
Some people interpret it as a vegan diet, which involves avoiding all animal products.
For others, a plant based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, but they may, occasionally, consume meat, fish, or dairy products.
A plant based diet also focuses on healthful whole foods, rather than processed foods.
Health benefits
Following a plant based diet offers many possible health benefits, including:
Better weight management
ResearchTrusted Source suggests that people who eat primarily plant based diets tend to have a lower body mass index (BMI) and lower rates of obesity, diabetes, and heart disease than those who eat meat.
Plant based diets are high in fiber, complex carbohydrates, and water content from fruit and vegetables. This may help to keep people feeling fuller for longerTrusted Source and increase energy use when resting.
A 2018 study found that a plant based diet was effective for treating obesity. In the study, researchers assigned 75 people who were overweight or had obesity to either a vegan diet or a continuation of their regular diet, which contained meat.
After 4 months, only the vegan group showed a significant weight loss of 6.5 kilograms (14.33 pounds). The plant based vegan group also lost more fat mass and saw improvements in insulin sensitivity, whereas those who consumed a regular diet with meat did not.
A 2009 studyTrusted Source on more than 60,000 people also found that vegans had the lowest average BMI, followed by lacto-ovo vegetarians (those that eat dairy and eggs) and pescatarians (people who eat fish but no other meat). The group with the higher average BMI were nonvegetarians.
Lower risk of heart disease and other conditions
A 2019 study from the Journal of the American Heart Association found that middle aged adults who ate diets high in healthful plant foods and low in animal products had a lower risk of heart disease.
According to the American Heart Association, eating less meat can also reduce the risk of:
stroke
high blood pressure
high cholesterol
certain cancers
type 2 diabetes
obesity
Diabetes prevention and treatment
Plant based diets may help people prevent or manage diabetes by improving insulin sensitivity and reducing insulin resistance.
Of the 60,000 people studied in 2009, only 2.9% of people on a vegan diet had type 2 diabetes, compared to 7.6% of those eating a nonvegetarian diet.
People eating vegetarian diets that included dairy and eggs also had a lower risk of type 2 diabetes than meat eaters.
Researchers have also looked at whether following a plant based diet can help treat diabetes. The authors of a 2018 reviewTrusted Source indicate that vegetarian and vegan diets could help people with diabetes reduce their medication needs, lose weight, and improve other metabolic markers.
The authors suggested that doctors might consider recommending plant based diets to people with prediabetes or type 2 diabetes. While veganism showed the most benefits, the researchers stated that all plant based diets would lead to improvements.
People wanting to try a plant based diet should try one that they think they can follow long term.
A plant based diet includes all fruits, such as:
berries
citrus fruits
bananas
apples
grapes
melons
avocado
Vegetables
A healthful plant based diet contains plenty of vegetables. Including a variety of colorful vegetables provides a wide range of vitamins and minerals.
Examples include:
broccoli
kale
beetroot
cauliflower
asparagus
carrots
tomatoes
peppers
zucchini
Root vegetables are a good source of carbohydrates and vitamins. They include:
sweet potato
potatoes
butternut squash
beets
Legumes
Legumes are an excellent source of fiber and plant based protein. People can include a wide variety in their diet, including:
chickpeas
lentils
peas
kidney beans
black beans
Seeds
Seeds are a great snack or an easy way to add extra nutrients into a salad or on top of a soup.
Sesame seeds contain calciumTrusted Source and sunflower seeds are a good source of vitamin E. Other seeds include:
pumpkin
chia
h**p
flax
Nuts
Nuts are a good source of plant based protein and vitamins, such as selenium and vitamin E.
brazil
almonds
cashews
pecans
macadamia
pistachios
Healthful fats
It is vital to consume polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids. Plant based sources include:
avocados
walnuts
chia seeds
h**p seeds
flaxseed
olive oil
canola oil
Whole grains
Whole grains are an excellent source of fiber and help maintain stable blood sugar. They also contain essential minerals, such as magnesium, copper, and selenium.
Examples of whole grains include:
brown rice
oats
spelt
buckwheat
quinoa
wholegrain bread
rye
barley
Plant based milk
If people want to reduce their dairy intake, there is a wide range of plant based milk available in grocery stores and online. These include:
almond
soy
coconut
rice
oat
h**p
Just make sure to choose unsweetened plant milk options.
Foods to avoid
Just reducing or eliminating animal products does not automatically mean a plant based diet is healthful. It is also vital to reduce or avoid unhealthful foods, such as:
processed foods
sugary foods, such as cakes, biscuits, and pastries
refined white carbohydrates
processed vegan and vegetarian alternatives that may contain a lot of salt or sugar
excess salt
fatty, greasy, or deep fried foods
