What is a Plant-Based Diet? Are there any benefits?

What is a Plant-Based Diet? Are there any benefits?

We hear the term “plant-based diet” a lot these days, but what does it really mean?

average? Well, it depends who you ask. Here, we discuss what constitutes a plant-based diet, the potential benefits of a plant-based diet, and offer helpful tips for those looking to switch to a more plant-based diet.

What is a plant-based diet?

To date, there is no consensus about what constitutes a plant-based diet.It has been used to describe a variety of dietary patterns, from vegan diets to Mediterranean diets. These diets vary in the amount of meat and dairy, but all descriptions of a plant-based diet point to healthy plant-based foods such as fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. The main focus is on promoting

A plant-based diet is often used to describe an all-plants or vegan diet, but it does not mean the complete elimination of animal products. should be viewed as a “flexitarian” approach that focuses on consuming healthy plant-based foods. You don't have to avoid meat and dairy completely, but you should eat them less often and in less quantity, and get most of your nutrients from healthy, plant-based foods.

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What are the benefits of a healthy plant-based diet?

A plant-based diet is valued for its benefits to our health and the environment.

Health Benefits of a Plant-Based Diet

A plant-based diet is rich in fruits, vegetables, whole grains, legumes and legumes, which are known for their health benefits.

These healthy foods reduce the risk of several diseases, including heart disease, certain cancers, and type 2 diabetes.2,3,4

As with most healthy diets, the exact reasons why a plant-based diet protects us from disease are not fully understood. This is likely due to a combination of many factors, including increased fat and fiber intake, and reduced saturated fat, sugar, salt, and red and processed meats. In addition, people who follow plant-based diets tend to be more health conscious and live healthier lifestyles (i.e. are less likely to smoke, more physically active and moderate alcohol drinkers) than the people they are compared to. Therefore, some of the observed benefits for plant-based diets may be attributable to other health behaviours.

Environmental benefits of a plant-based diet

Our everyday food choices not only affect our health but also the environment. Currently, the global food system contributes to approximately 20-35% of the worlds greenhouse gas emissions and is a major driver

of land conversion, deforestation and loss of biodiversity. In general, animal products such as beef, lamb and dairy have a higher environmental impact (i.e. use more resources and produce more greenhouse gases) than plant-based sources such as soy, nuts and pulses.

Shifting dietary patterns to include more healthy plant foods can benefit our health and the planet. However, it is important to remember that sustainable eating is more than just reducing animal products, it is also about reducing food waste, eating more local and seasonal food and choosing more sustainable packaging.

Can a plant-based diet help you lose weight?

Contrary to popular belief, there is no "best" diet for weight loss. All diets, be they low-fat, low-carb, or even plant-based, are effective in losing weight as long as you burn more calories than you expend. There is no convincing evidence that there is lose more weight than any other eating pattern.

Most diets lead to weight loss in the short term, but maintaining that weight can be difficult.

Therefore, the “best” diet for weight loss is one that you can enjoy and maintain for the long term.

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How do you get protein on a plant-based diet?

Proteins are essential for the growth and repair of cells and tissues. When it comes to a plant-based diet, the majority of protein in your diet should come from plant-based foods such as beans, legumes, and whole grains.

There is a common misconception that plant-based diets, especially diets free of animal products, lead to protein deficiency.

You can easily meet the Dietary Reference Value (DRV) of 0.83 g/kg body weight per day of protein.10 In fact, higher intakes of plant-based protein are associated with long-term health-protective benefits. There is some evidence to suggest that

How do you eat a healthy plant-based diet?

Just because a food is made from a plant does not automatically make it healthy. Eating a healthy plant- based diet is about eating more healthy plant foods and limiting unhealthy plant foods.

To help those looking to eat a plant-based diet here are some helpful tips:

• Swap or reduce portions of meat by choosing plant-based proteins like beans, pulses and tofu

• Eat more fruits and vegetables, aim for at least 1-2 servings at every meal

• Choose whole grains over refined grains

• Choose unsalted nuts and seeds

• Use plant oils rich in unsaturated fat such as olive oil or rapeseed oil

• If replacing or reducing dairy products, use fortified alternatives like fortified soy drinks

• If replacing or reducing meat with plant-based meat alternatives, always check the nutrition label and choose varieties low in salt.

Like all diets, the key to adopting a healthy plant-based diet is about finding foods and meals you enjoy and can stick to long-term.

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