Here we discuss what a plant-based diet is, its potential benefits, and provide some helpful tips for those looking to include more plant-based foods in their diet.

The phrase “plant-based diet” seems to emerge everywhere these days, but what does it really mean? Well, it depends on who you ask. Here we discuss what defines a plant-based diet, the potential benefits of eating a plant-based diet, and provide some helpful tips for those looking to switch to a more plant-based way of eating.

What is a plant-based diet?
To date, there is no consensus on what defines a plant-based diet. It has been used to describe a variety of dietary patterns, ranging from a vegan diet to a Mediterranean diet. While these ways of eating differ in the amount of meat and milk they contain, all descriptions of a plant-based diet focus heavily on promoting healthy plant foods such as fruits, vegetables, whole grains, beans, legumes. , Nuts and seeds.

Although a plant-based diet is often used to describe an exclusively plant-based or vegan diet, it is not about avoiding animal products entirely. Plant-based diets should be considered plant-centered diets or ‘flexitarian’ approaches, which emphasize the consumption of healthy plant foods. While meat and dairy are not necessarily avoided entirely, the frequency and portions consumed will be reduced and most of the nutrients should come from healthy plant foods.

What are the benefits of a healthy plant-based diet?
Plant-based diets have been praised for their benefit to our health and the environment.

The health benefits of a plant-based diet
Plant-based diets are rich in fruits, vegetables, whole grains, beans, and legumes, well known for their health benefits.1 So it comes as no surprise that people who eat a plant-based diet rich in these healthy foods are at risk. reduced from various diseases, such as heart disease, certain cancers and type 2 diabetes, 3, 4

Like most healthy diets, the exact reason why plant-based diets protect us against disease is not fully understood. Its benefit is likely due to a combination of many factors, including lower energy density, higher intakes of vitamins, minerals, unsaturated fats, and fiber, as well as a reduction in saturated fats, sugars, salt, and red and processed meats. . In addition, people who follow plant-based diets tend to be more health conscious and live healthier lifestyles (that is, they are less likely to smoke, are more physically active, and drink moderate alcohol) than people with whom they they are compared. Therefore, some of the benefits observed for plant-based diets can be attributed to other health behaviors.5

Environmental benefits of a plant-based diet
Our daily food decisions not only affect our health, but also affect the environment. Today, the global food system contributes to approximately 20-35% of global greenhouse gas emissions and is a major driver of land conversion, deforestation and loss of biological diversity.6 In general, Animal products such as beef, lamb, and dairy products have a greater environmental impact (that is, they use more resources and produce more greenhouse gases) than plant sources such as soybeans, nuts, and legumes.6

Changing dietary patterns to include more healthy plant foods can benefit our health and the planet.7 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 foods and choose more sustainable packaging.
Can a plant-based diet be unhealthy?
In short, yes! Not all plant foods are created equal, and simply cutting back on animal products will not automatically lead to good health. Like all diets, both the quantity and the quality of the diet are the deciding factors in determining its health benefit. A plant-based diet rich in plant foods that are high in fat, sugar, and salt will increase our risk of disease like any other unhealthy diet.8

Plant-based meat alternatives have become extremely popular with those looking to reduce their consumption of animal products. Although there is some evidence that e

These products have a lower environmental impact compared to meat, particularly beef, many products contain high amounts of salt, which can have a negative effect on our health.9 If you buy plant-based meat alternatives be sure to check the label and choose low-salt varieties.

People who choose to cut out entire food groups are at higher risk for nutrient deficiencies. This includes plant-based diets that avoid all animal products – such as vegan diets – if they are not properly balanced with alternatives to those animal products. Although vegan diets can be perfectly healthy, special attention is needed to meet the needs of certain nutrients, such as vitamin B12, as fortified foods and supplements are the only adequate sources.10

Can You Lose Weight On A Plant Based Diet?
Contrary to popular belief, there is no ‘best’ diet for weight loss. All diets, whether low-fat, low-carbohydrate, or even plant-based can be effective in reducing body weight while burning more calories than you consume. To date, there is no convincing evidence that a plant-based diet is more effective in reducing body weight than any other diet.11,12

Most diets will cause short-term weight loss, but maintaining that weight can be difficult. Therefore, the “best” diet for weight loss is one that you can enjoy and follow for the long term.

How do you get protein from a plant-based diet?
Protein is essential for the growth and repair of our cells and tissues. When it comes to a plant-based diet, most of the protein in the diet should come from plant foods such as beans, legumes, and whole grains.

There is a common misconception that plant-based diets, particularly those without animal products, cause protein deficiencies. This is not true, as long as the protein is consumed from various plant sources, most adults can easily reach the Dietary Reference Value (DRV) for protein of 0.83g per kg of body weight per day (ie i.e. 58g / day for a 70kg adult) .10 In fact, some evidence suggests that a higher intake of plant-based protein may have a protective effect on our long-term health.13

How to eat a healthy plant-based diet?
Just because a food is obtained from a plant does not automatically make it healthy. Eating a healthy plant-based diet is all 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 out or reduce portions of meat by choosing plant proteins such as beans, legumes, and tofu
Eat more fruits and vegetables, aim for at least 1-2 servings at each meal
Limit foods and beverages that are high in fat, sugar, and salt, such as chips, soda, chocolate, candy, cakes, and other desserts
Choosing whole grains over refined grains
Choosing unsalted nuts and seeds
Use vegetable oils rich in unsaturated fats such as olive oil or rapeseed oil
If dairy products are substituted or reduced, use fortified alternatives such as fortified soy drinks
If substituting or reducing meat with plant-based meat alternatives, you should always check the nutrition label and choose low-salt varieties.
Like all diets, the key to adopting a healthy plant-based diet is finding foods and meals that you enjoy and stick with for the long term.