People who ate mostly plant-based diets were viewed as radical hippies not too long ago because they defied the conventional American diet of meat and potatoes. But in the last ten years, plant-based eating has gained popularity as more people become aware of its deliciousness and the health benefits of cutting back on meat consumption and adopting a diet heavy in vegetables.
Eating less meat and more plants has several advantages, from ethical and health-related to environmental. Furthermore, there are several significant health benefits associated with a plant-based diet, such as longer life expectancy, improved gut health (which has a profound impact on many aspects of general health), a lower risk of heart disease, and more.
A Plant-Based Diet: What Is It?
A plant-based diet is one in which, you guessed it, plants make up the majority of the meals eaten. It entails giving real, unprocessed foods including fruits, vegetables, nuts, seeds, pulses/legumes, and whole grains priority over processed meals. While some plant-based eaters decide to give up all animal products, many others decide to adopt a flexitarian or “vegan-ish” diet and way of life. A plant-based diet is actually exactly the opposite of restrictive, despite the way it may sound.
According to Kara Kash, RD, LDN, head dietitian for the meal delivery service Factor, “Eating this way encourages increasing your intake of plant foods, but still allows for the moderate consumption of animal products, if you choose—your favorite ice cream is not completely off-limits.”
Vegan versus Vegetarian vs. Plant-Based
The answer is a little complicated if you are wondering how being plant-based differs from being vegetarian or vegan. A vegan diet goes even further and forbids all animal goods and byproducts, including dairy and eggs. A vegetarian diet consists solely of meat items. (Diets based on plants can include both vegetarian and vegan options.)
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Is Eating Only Plants Better for Your Health?
Lena Bakovic, MS, RDN, CNSC, a registered dietitian with Top Nutrition Coaching, states that “although it is generally not recommended to convert to a wholly plant-based dietary pattern, there are many well-studied and established health benefits of going plant-based.” She says, for instance, that “many health benefits of the mostly plant-based Mediterranean diet have been thoroughly studied, including the prevention of chronic disease, the treatment of inflammation, and even the extension of lifespan.” This particular dietary pattern is not totally plant-based since it still includes fish, poultry, and small amounts of cheese.”
Another thing to note, as with any eating pattern or lifestyle, while you can make extremely healthy choices as a vegetarian or vegan, the truth is that simply eliminating animal products from your diet doesn’t automatically make your food choices or eating habits healthy. Think of the vegan friend who subsists largely off of french fries and Oreos (wonderful, but not nutritionally ideal to consume every day or at every meal!).
Top Health Benefits of Plant-Based Eating
Following a more plant-based diet can help lower systemic inflammation and risk of chronic health issues.
Plants, particularly plant-based foods, are rich in vitamins, minerals, antioxidants, and phytochemicals that are unique to plants, all of which contribute to reduced inflammation in the body and general good health. Phytochemicals are thought to be immunomodulators that work against free radicals and lessen inflammation.
“Research suggests that following a plant-based diet may lessen the risk of developing some chronic health diseases, such as cardiovascular disease and type II diabetes,” Kash adds. Lowering chronic inflammation by bumping up your plant consumption can positively impact so many critical parts of your health, including helping to reduce chronic pain, boost immunity, improve digestion, lower stress, and aid in better sleep.
According to Kelly Frestone and Gene Stone, authors of 72 REASONS TO BE VEGAN: Why Plant-Based. Why Now, compared to animal-based foods, “unprocessed, plant-based foods tend to be cholesterol-free, lower in saturated fat, and richer in fiber, complex carbohydrates, and other critical nutrients.” As a result, plant-based eaters tend to have reduced incidences of various diseases and disorders, including several types of cancer.
Plant-based nutrition stresses low-saturated-fat foods for better heart and metabolic health.
“Protein-containing foods sourced from plants, specifically, contain little to no saturated fats, which are known dietary risk factors for chronic diseases, and when consumed in excess can lead to excessive plaque buildup within artery walls—otherwise known as progressive atherosclerosis,” Bakovic explains. “Excessive saturated fat intake may also contribute to insulin resistance and widespread inflammation inside the body, both circumstances being permissive for the further evolution of metabolic syndrome and chronic disease.”
A plant-friendly diet can help improve your cholesterol levels.
Another heart-healthy advantage? When evaluated in the blood, those who consume more plant-based meals may “more than likely” notice an improvement in their LDL or “bad” cholesterol levels, which is the kind of cholesterol that causes plaque to build up on artery walls, according to Bakovic. This is because plant foods have a high soluble and insoluble fiber content. Specifically, soluble fiber binds to dietary cholesterol in the small intestine, preventing it from being absorbed—an additional risk factor for atherosclerosis—and allowing it to flow through your body.
Eating a plant-based diet has several benefits for digestion and gut health, including lots of fiber.
The particular combination of fiber, plant chemicals, and micronutrients found in plant-based diets is extremely beneficial to the health of your gut microbiota. “Billions of bacteria inhabit the gut microbiome, which is vital for daily activities including hormone and mood management and healthy digestion,” claims Kash.
According to Bakovic, “items including whole grains, fruits, vegetables, and legumes are naturally sourced sources of fiber.” “A diet that is higher in soluble and insoluble fiber from plant-based sources will probably contain more of it than from animal sources. Prebiotic fiber is an important nutrient for gut microorganisms and helps to optimize gut health and motility.”
Increasing your plant-based diet strengthens your defenses.
Increased intake of plant-based foods is linked to stronger immunity in a number of ways. “[Due to their high nutritional and functional composition, plant-based foods are useful in acute and chronic disorders,” according to research published in Open Life Sciences in 2022. As previously mentioned, phytonutrients from fruits, vegetables, nuts, seeds, and legumes help lower your risk of developing chronic health conditions later in life. They are also essential for boosting your immune system to combat acute infections and illnesses, such as bacterial diseases like bronchitis, pneumonia, the common cold, and the flu.
Strong plant pigments (such as flavonoids, beta-carotene, lutein, lycopene, and catechins), polyphenols, specific minerals (such as zinc, copper, iron, and selenium), and specific vitamins (A, C, D, E, B6, B9, and B12) are some of the best naturally occurring plant-derived micronutrients and compounds that support immunity.
Furthermore, there is a strong correlation between gut health and immunity. Your system’s beneficial bacteria are involved in the control of several immune cells in the body. Plant-based diets promote foods and beverages that help maintain a healthy, balanced biome, which in turn boosts and fortifies your immune system to ward off illnesses and invaders.
Ways to Make Plant-Based Eating Easier
Consider modest and grounded.
Make modest, sensible adjustments at first that fit your preferences and way of life, then build on that. “Look for ways to incorporate more plant-based foods into your daily routine,” advises Kash. Every meal or snack should include some fruit or vegetables.
Think abundantly and concentrate on contributing rather than taking away.
Similarly, emphasize addition rather than limiting, substituting, or getting rid of. Consider what you can have instead of thinking, “Oh, I am not permitted to eat a cheeseburger.” For texture and flavor, try making a little smaller patty and adding caramelized onion jam, smashed avocado, or sautéed mushrooms. Try out some tasty plant-based burger recipes.
Or is it possible to just top your rice bowl with some chickpeas or your burritos with some black beans? Once you have piled your plate high with vibrant fruits, vegetables, healthy grains, and beans, you may discover that you do not actually need as many meatballs or a large piece of chicken as you usually do.
Taste some food from a naturally plant-based cuisine.
Many people make the error of attempting to convert their favorite animal-based recipes into plant-based ones, which typically results in a different flavor. One of my best pieces of advice is to start with a plant-based diet,” says Registered Dietitian Megan Hilbert, MS, RDN, of Top Nutrition Coaching, who specializes in gut health nutrition. “There are a ton of delicious, plant-friendly cuisines and meals from all over the world, including West African, Ethiopian, Indian, and classic Mediterranean cuisines. Various cuisines frequently rely largely on whole grains, rice, legumes, pulses, and other foods that, when combined, can offer a complete protein source as well as an abundance of vitamins, minerals, and fiber.
Use seasonings, spices, and cooking techniques without hesitation.
The blandness or lack of interest of plant-based diets is another typical complaint from those who try it. Hilbert’s idea to overcome that obstacle: Add a ton of herbs and spices! From beans to spaghetti squash, treat your plant foods with the same care and consideration as any other food: season them well and prepare them with care. “Making plant meals taste amazing may be achieved by treating them like meat: strongly season, roast, sear, and heat to bring out the flavor.”
How to Obtain Vital Nutrients Derived from Animals
Hilbert points out that certain nutrients are more conveniently or widely available in foods like meat, dairy, and eggs, but this does not mean you can not obtain them in other sources. “Proper planning and some fundamental understanding should not be an issue,” the speaker claims.
- Calcium: Hilber states that in addition to dairy products, other sources of this nutrient include “tofu, leafy greens, and calcium-fortified plant-based milks.”
- Iodine: “Seafood is a natural supply of iodine, but plant-based meals like seaweed are also a fantastic source,” the expert says. (Iodine is also added to some salts; nevertheless, sea salt is becoming increasingly popular these days.)
- Iron: Heme iron, which is more readily absorbed by the body, can be found mostly in eggs and meats. However, a wide variety of vegetables, such as legumes, leafy greens, dried fruit, and seeds, contain non-heme iron. Hilbert suggests that eating these foods with foods high in vitamin C, such as bell peppers, strawberries, and citrus, can aid in the absorption of non-heme iron.
- Zinc: Two great plant sources of zinc are nuts and seeds. “Including fermented and sprouted foods can help reduce the amount of phytates, which can affect zinc absorption,” says Hilbert. “Phytates contained in plant meals like whole grains and legumes can also reduce zinc absorption.”
- Vitamin B12: Hilbert notes that certain foods, such as nutritional yeast and non-dairy milks, are fortified with this essential nutrient, even though no plant natively contains it. She goes on to say that people following a strictly plant-based diet would have to depend on a B12 supplement to meet their daily requirements (if this describes you, see a nutritionist or doctor!).
