What are plant-based diets?
Plant-based diets are different from vegetarian or vegan diets. The former do not necessarily have to be based on plants alone. Plant-based diets focus more on nutrition and quality rather than simply excluding a particular food group.
Why are plant-based diets becoming increasingly popular?
Plant-based diets are popular because they don’t completely cut out meat, chicken, fish, eggs, dairy, and other animal meats. Instead, they focus more on consuming whole foods derived from plants.
What is a plant-based diet?
✔ Plant-based diets highlight fruits, vegetables, whole grains, nuts, seeds, oils, and other plant-derived foods.
✔ Animal products play only a supporting role in this form of nutrition.
Plant-Based Diet vs Vegan Diet
A vegan diet does not include ANY animal products. For such diets, it’s all about getting rid of animal goods, while plant-based diets focus more on eating whole foods.
The benefits of a plant-based diet
1. Improves health and prevent chronic disease
Plant-based diets have been linked to improved heart health and lowering blood pressure. They also keep cholesterol levels low and reduce the risk of cardiac arrest and death caused by diseases such as obesity and type 2 diabetes.
2. Enhanced digestion and gut health
The fiber in plant foods helps speed up digestion, prevent constipation, and promote a good metabolism.
3. Potential weight loss and management
Plant-based foods are full of fiber and water, which make you feel fuller and help you lose weight.
4. Environmental benefits
Plant-based diets lessen the need for meat and dairy products, which can sometimes be unethically sourced.
5. Reduced risk of heart disease
Plant-based diets have been linked to improved heart health and lowering blood pressure.
It also keeps cholesterol levels low and reduces the risk of cardiac arrest and death caused by these diseases.
6. Improved blood sugar control
Plant-based diets may improve insulin control and sensitivity —reducing insulin resistance.
7. Reduced risk of certain cancers
A diet high in plant-based foods and low in animal products and certain meats is linked to a reduced risk of diseases, including cancer.
Getting started with a plant-based diet
✔ Adjust the ratios of your plate servings. Gradually reduce the portion of animal proteins on your plate in favor of plant-based options.
✔ Add more vegetables to your meals. Find ways to incorporate them into your favorite dishes.
✔ Look beyond vegetables. Add fiber from whole grains, protein from tofu and beans, and healthy fats from nuts and seeds.
Tips for transitioning to a plant-based diet
Considerations for a plant-based diet
Vitamin B12 is mainly found in animal products and Vitamin D is typically found in eggs, fortified milk, and deep-sea fish. So, reducing your intake of these may cause deficiencies. It’s best to consult your doctor and/ or nutritionist.
Protein consumption may be affected in a plant-based diet, so it is important to also have enough plant-based protein sources.
If beans are used as a substitute for protein, Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs) may cause bloating and discomfort. Try to slowly introduce these into your diet.
Correcting Common Misconceptions
Plant-based is NOT the same as vegan or vegetarian.
Plant-based diets can be planned to be nutritionally adequate for all individuals at any stage of life.
Plant-based diets are also rich in nutrients like protein.
You can still eat animal products on a plant-based diet.
HALCYON NUTRITION
Interested in exploring a plant-based diet or taking your current one to another level?
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