The science cannot be contested. A diet rich in plant-based foods is extremely beneficial to your health. In contrast to a vegan or vegetarian diet, what exactly is a plant-based diet? Should we stop eating meat and dairy products?
‘Eat food, not too much, mostly plants’ – Michael Pollen
What is a plant-based diet?
A plant-based diet is a manner of eating where the emphasis is on putting as much plant food on your plate as possible.
Plant-based food examples include:
- Vegetables
- Fruit
- Legumes (like lentils and chickpeas)
- Whole grains
- Nuts
- Seeds.
The more of these items you put on your plate and the more closely these foods match how they are found in nature (i.e., the less processing), the better for your body they will be.
Being restrictive is not the point of this eating style. Those who consume a diet high in plants may nevertheless opt to consume small amounts of dairy, fish, poultry, and other animal products (also known as semi-vegetarian, flexitarian or pescatarian). It's wonderful that there is no "one size fits all" method.
What’s the difference between a vegan and vegetarian diet?
For a variety of reasons, some vegans and vegetarians opt not to consume meat and other animal products. A vegetarian diet forgoes meat, poultry, fish, and seafood, while a vegan diet forgoes all meat and animal products (including dairy, eggs, fish, and seafood). There are a few vegetarian diet variations, though, depending on whether you consume or abstain from eggs, dairy, and seafood (see table below).
Different styles of plant-based eating
| Name of diet | Description |
|---|---|
| Semi-vegetarian or flexitarian | includes eggs and dairy may include small amounts of meat, poultry, fish and seafood |
| Pescatarian | includes eggs, dairy, fish and seafood excludes meat and poultry |
| Ovo-vegetarian | includes eggs excludes meat, poultry, fish, seafood and dairy |
| Lacto-vegetarian | includes dairy excludes meat, poultry, fish, seafood and eggs |
Vegetarian (a.k.a. lacto-ovo vegetarian) | includes eggs and dairy excludes meat, poultry, fish and seafood |
Vegan | excludes all meat, poultry, fish, seafood, eggs and dairy |
What are the benefits of a plant-based diet?
Your risk of heart disease is reduced, and your general health is improved, by eating a diet high in whole, minimally processed plant foods.
In addition to being high in fiber and low in saturated fat, fruits, vegetables, legumes, whole grains, nuts, and seeds also include heart-healthy fats. They provide our bodies with nutrients including vitamins, minerals, antioxidants, and phytochemicals that can stave off disease.
Vegetarian and vegan diets are clearly linked to a lower risk of heart disease, according to research on dietary trends. Blood pressure and Low Density Lipoprotein (LDL) cholesterol are often lower in vegans and vegetarians compared to non-vegetarians. According to several research, a well-planned vegan and vegetarian diet can help people maintain their blood sugar levels and may even lessen body inflammation.
The most important finding from the evidence is that vegetarians and vegans generally have better lives, which somewhat (but not entirely) explains the lower risk observed in these populations. People who eat vegetarianism, for instance, might be more physically active and drink less alcohol.
Should I switch to a vegan diet?
You don't have to switch to a vegan or vegetarian diet in order to eat more plant-based meals. For many of us, simply making an effort to consume more plant-based meals and fewer processed foods each day will have a huge positive impact on your health and heart disease risk.
Regardless of whether meat or dairy is consumed, a high intake of fruits and vegetables is linked to a lower risk of heart disease and early death.
There are many different eating habits that encourage a long and healthy life and involve differing amounts of meat and dairy. The traditional Mediterranean cuisine, the vegetarianism of Seventh-Day Adventists, and the predominately plant-based diet of the Okinawans in Japan are a few well-known examples from the "Blue Zones." All of these populations have one thing in common: they eat mainly plant-based foods.
How can I eat more plant-based foods?
Consider a strategy that is realistic for you and your family as a good place to start. Take into account making gradual changes to include more plant-based items on your plate.
Here are some dish suggestions for vegetables and legumes to get you started.
Is a plant-based diet healthy?
Not all plant-based diets are healthful. Soft beverages, hot chips, and biscuits are all examples of vegan and vegetarian cuisine. Any excess of saturated fat, sugar, or salt is bad for your health. From vegan sweet treats to vegetarian hotdogs, processed plant meals are becoming more and more prevalent on store shelves. Some of these items can actually have more salt and sugar content than typical foods.
Whether or not they are made of plants, highly processed meals should always be consumed with awareness. Learn to read food labels so you can make the best decisions possible when buying things.
Nutrients for vegan and vegetarian diets
If you decide to follow a vegan or vegetarian diet, keep in mind that, particularly for pregnant or breast-feeding women, infants, and young children, getting all the vital nutrients you require may require careful preparation. Alternative supplies of omega-3 fatty acids, iron, zinc, and calcium may be required, as well as protein (such as tofu, tempeh, legumes, nuts, and seeds). If you are cutting off all animal products, you should also think about taking vitamin B12. Supplements or fortified foods may be required (particularly for B12).
Talk to your doctor or practice nurse if you're considering being vegetarian or vegan, and seek assistance from a dietitian or licensed nutritionist as well.
What does the Heart Foundation recommend?
There are many ways to eat for a healthy heart, and a variety of diets, including those with and without dairy, small amounts of meat, chicken, fish, and other animal products, can be heart-friendly.
No matter which diet you opt for, we advise making plant foods the star of your meals and snacks by piling them high on your plate, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
The quality of your diet overall and mastering the principles of eating a healthy diet are what matter most. With the exception of a few, most of us would benefit by eating more plant-based foods and fewer processed foods. For many of us, adopting a plant-based diet may be most realistic and sustainable when using a "flexitarian" approach.
