Medically reviewed by Melissa Nieves, LNDMedically reviewed by Melissa Nieves, LND
A plant-based diet is an eating pattern that focuses on plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds.
This article can help you decide if a plant-based diet is right for you and explains what foods to eat and avoid while on it.
miniseries / Getty Images
‘ title=”A person cutting vegetables for meal preparation”>
miniseries / Getty Images
Are Plant-Based Diets Healthy?
There is no strict definition of a plant-based diet, as it is more of a lifestyle than a set diet. The degree to which a person includes animal foods in a plant-based diet can vary greatly.
To some, a plant-based diet prioritizes eating mostly plant-based foods while minimizing animal-based foods. While to others, it involves avoiding any animal-based foods altogether.
Nevertheless, making plant foods the pillar of your diet has been studied extensively. Many plant foods, such as vegetables, fruits, whole grains, and legumes, are rich in vitamins, minerals, antioxidants, and fiber.
A review study that looked at 95 articles found that compared to an unhealthful plant-based diet (that includes sweetened beverages, refined grains, fries, and sweets), healthful plant-based diets (that includes whole grains, fruits, vegetables, nuts, legumes, and oils) most often resulted in improvements in weight, mortality (risk of dying), diabetes, cardiovascular (heart) disease, and psychiatric disorders.
One study out of New Zealand found that individuals with obesity, heart disease, or diabetes who adopted a whole food plant-based diet experienced weight loss and had improvements in cholesterol levels and quality of life, continuing over a one-year follow-up period.
A review study of 12 randomized controlled trials on individuals following a vegetarian diet found significant benefits for weight loss compared to nonvegetarian diets.
Aside from improvements in weight, plant-based diets may benefit your heart. Following a healthful plant-based diet may lower your risk of heart disease, according to a review study involving over 200,00 individuals. In comparison, following an unhealthful plant-based diet increased the risk of heart disease.
Plant-based diets may also lower your risk for type 2 diabetes. A similar review of three prospective cohort studies, including over 200,000 individuals free of chronic disease at baseline, showed that high-quality plant-based diets significantly lowered the risk of developing type 2 diabetes. Another review of nine studies also found that following a healthy plant-based diet may aid in preventing type 2 diabetes.
Eating plant-based foods may lower your risk for certain types of cancer, such as breast cancer, prostate cancer, and cancers of the digestive system, such as colon, rectal, colorectal, and pancreatic cancers.
Some studies suggest a healthy plant-based eating pattern may benefit brain health and slow or prevent Alzheimer’s disease in older adults. Eating more fruits and vegetables is associated with a lower risk of cognitive decline and dementia, according to a review of nine studies.
The Cons of a Plant-Based Diet
While a plant-based diet has many health benefits, there may be some downsides. In particular, if you especially enjoy animal foods, it may be hard to give up foods you enjoy. If you are not joined in your new way of eating by family members, it may also be hard to give up family traditions and meals that do not fit into a plant-based diet.
There may also be a learning curve when changing your eating habits to a more plant-based diet. It can take time, along with trial and error, to discover all the different ways to add a variety of plant foods to your way of eating that is enjoyable to you.
Another potential drawback is the risk of consuming insufficient protein and certain nutrients, such as vitamin B12, calcium, zinc, and iron.
Because of this, following a plant-based diet may require more careful planning to ensure nutrient needs are met. Extra time may be required to plan, shop for, and prepare healthy plant-based meals and snacks.
While there are many affordable plant-based foods, purchasing many specialty foods or shopping at specialty grocery stores can be expensive. Eating out may also pose some struggles, as not all restaurants offer healthy plant-based meals.
How to Get Enough Protein
Following a plant-based diet can be challenging when it comes to consuming enough protein daily. While it may take more planning, attention, and trying new foods, it is manageable.
Including plant-based protein at every meal—breakfast, lunch, and dinner—is key and can help you meet your protein needs. Adding a couple of snacks high in plant-based protein can also help you reach your daily protein goals.
Plant foods high in protein include:
- Soy foods, such as edamame, tofu and tempeh
- Beans, peas, lentils, and other legumes
- Nuts, including peanuts, walnuts, almonds, and pistachios
- Seeds, such as chia, flax, pumpkin, or hemp seeds
- Whole grains, such as quinoa or buckwheat
- Nutritional yeast
If you struggle to get enough protein from whole plant foods alone, a plant-based protein powder supplement or shake can help satisfy your daily protein requirements.
How to Get Enough Vitamins and Minerals
One concern about a plant-based diet is that it does not provide all the nutrients your body needs. Plant-based diets tend to be low in certain nutrients, such as vitamin B12, vitamin D, iodine, calcium, zinc, iron, and omega-3 fats.
Eating an assortment of plant-based foods each day can help you get a variety of nutrients in your diet.
Vitamin B12 is the only nutrient not found directly in plant foods. Because of this, individuals following a vegan or plant-only diet should take a vitamin B12 supplement or consume cereals or other plant-based foods fortified with vitamin B12.
Plant-based sources of vitamin D include mushrooms treated with ultraviolet (UV) light, fortified plant-based beverages like almond, soy, or rice milk, fortified soy-based foods, or fortified cereals.
Aside from dairy foods, calcium can be found in soy foods, almonds, dark leafy green vegetables, and calcium-fortified beverages like orange juice and soy and almond milk.
Zinc may be rich in meats but is also found in soy foods, soy milk, nuts, seeds, lentils, and fortified cereals. Good plant-based iron sources include fortified cereals, soy foods, prunes, beans, legumes, nuts, and dried apricots.
Plant-based omega-3 fats can be found in flaxseeds, walnuts, canola oil, and soy foods.
Iodine can be found in several plant-based foods, such as iodized salt, seaweed, and fruits and vegetables grown in iodine-rich soil.
Focus on a foods-first approach to getting various nutrients in your diet. Dietary vitamin and mineral supplements are an option if diet alone is not meeting needs. Always talk with a healthcare provider before taking any supplements.
How to Get Started on a Plant-Based Diet
Following a plant-based diet doesn’t have to be all or nothing, especially at the beginning. Easing your way into eating more plant foods is often a popular approach to starting a plant-based diet.
For example, choose one day a week to eat plant-based meals. If that is too hard for you, try just one plant-based meal a day, such as breakfast. Make small swaps, such as
- Choosing plant-based milk instead of dairy milk
- Hummus or smashed avocado rather than mayonnaise for a sandwich spread
- Using a “flax egg” (vegan egg substitute made with ground flaxseed) in place of a chicken egg
Another tip is substituting half of your meat or animal protein in a meal with a plant-based protein. You can also find many plant-based foods, meals, and meat substitutes at the grocery store. Explore the different options and choose one to try each week.
Focusing on plant foods as the main ingredient of your meal and meat as a side dish can help you transition to a plant-based diet. Fill half your plate with non-starchy vegetables, then add protein and carbohydrates to the other half. Slowly, you can work up to eating most or all days of the week following a plant-based diet.
Foods to Eat
A plant-based diet can look different for everyone. Some people may eat some animal foods, while others eat none. However, the consistency of many plant-based foods is the constant in all plant-based diets.
Foods to enjoy on a plant-based diet include:
- Fruits (such as berries, apples, citrus, melons, peaches)
- Vegetables (such as dark, leafy greens, cruciferous vegetables, tomatoes, peppers, carrots)
- Whole grains (such as whole wheat, quinoa, brown rice, oats, millet, teff)
- Nuts (such as peanuts, walnuts, almonds, pistachios, cashews, pecans)
- Seeds (such as hemp, chia, flax, pumpkin, sunflower)
- Beans, peas and lentils
- Oils (such as olive, avocado, or canola)
Some plant-based diets may also allow in moderation or on occasion:
- Dairy products, such as butter, milk, yogurt and cheese
- Eggs
- Meat and poultry
- Fish and seafood
Foods to Avoid
As there is no strict definition of "plant-based diet," there is no food you absolutely must avoid while following a plant-based diet. The flexibility of plant-based diets allows the individual the choice in how much, if any, animal-derived foods they include in their diet.
However, some individuals may wish to limit or avoid certain animal foods on a more strict plant-based diet, such as:
- Dairy products
- Eggs
- Meat
- Poultry
- Fish and seafood
Healthy plant-based diets also encourage limiting:
For Whom Is a Plant-Based Diet Right?
With careful planning, a plant-based diet can be suitable for most people of all ages. Children, adolescents, and pregnant and breastfeeding individuals may need to take extra care when planning plant-based meals and snacks to ensure nutritional adequacy.
If you have any medical conditions or take medications, you may need to take a specific approach to a plant-based diet. Your healthcare provider can inform you of any special considerations you might need to take.
Talk with a healthcare provider or registered dietitian if you want to follow a plant-based eating pattern. They can help guide you in finding the best approach to fit your individual needs and lifestyle.
Summary
Plant-based diets may confer various health benefits, including aiding in weight loss and reducing the risk of certain conditions such as type 2 diabetes, heart disease, some cancers, Alzheimer’s disease, and dementia. They may also contribute to improved mortality and overall quality of life.
The cons of a plant-based diet include giving up foods or traditions you enjoy, risking not getting enough protein or certain nutrients, taking extra time to plan meals, having to pay added costs for food, and finding suitable meals when eating out.
Foods encouraged in a plant-based diet include vegetables, fruits, whole grains, beans, peas, lentils, nuts, seeds, and oils. Individuals may wish to limit or avoid animal products, including meat, poultry, eggs, dairy products, fish, and seafood. Limiting added sugar, refined grains, and ultra-processed foods is usually also suggested.
Getting enough protein and at-risk nutrients on a plant-based diet is possible with proper planning and eating a variety of plant-based foods daily, turning to supplements when needed.
A plant-based diet can be suitable for most people of all ages. However, people with chronic medical conditions or who take certain medications, children, adolescents, and pregnant or breastfeeding individuals may need to take extra care and planning when following a plant-based diet to ensure nutritional needs are met.
Read the original article on Verywell Health.
