What is a Plant-Based Diet Detailed Information, Beginner's Guide

• April 15, 2022

What is a Plant-Based Diet?

There is no clear definition of a plant-based diet because people have different interpretations of this diet. But plant-based mainly focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts. Somehow plant-based diet is confused with other diets such as pescatarian, vegan or vegetarian. Vegan diets restrict animal product consumption, such as dairy, meat, poultry, seafood, eggs, and honey. Vegetarians exclude meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy.

The Pescatarian diet encourages a person to eat a vegetarian diet but also eat fish and other seafood. Many pescatarians also eat dairy and eggs. Plant-based is a flexible diet and allows small amounts of eggs, poultry, seafood, meat, or dairy. It depends on the individual who chooses to follow a strict plant-based diet or includes animal products in their diet. The person following a plant-based diet may follow the below rules:

• Emphasizes whole, minimally processed foods.
• Avoid or limit the consumption of animal products.
• Mostly eat plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts.
• It excludes all refined foods like added sugars, white flour, and processed oils.
• Many proponents of the plant-based diet emphasize locally sourced, organic food.

Plant-Based Diet Aid in Weight Loss and Improve Your Health

A plant-based diet is famous for its effective weight loss and management. The diet encourages dietary and lifestyle changes that can induce weight loss and have a lasting impact on health. Plant-based foods are full of fiber, rich in vitamins and minerals, free of cholesterol, and low in calories and saturated fat. The diet is rich in fiber and healthy nutrients and excludes all processed foods, added sugar, and unhealthy fats that aid in weight loss. Many studies have shown that plant-based diets are beneficial for weight loss.

A review of 12 studies conducted on more than 1,100 people found that people who follow plant-based diets lose more weight (4.5 pounds (2kg) in 18 weeks) than those who follow non-vegetarian diets. Another study was conducted on 65 overweight and obese adults following a plant-based diet for one year. The result shows a significant weight loss of 9.25 pounds (4.2kg) over a one-year follow-up period than the control group.

A plant-based diet is a balanced diet that can be followed for a long time to maintain a healthy weight. The diet is simple to follow, which makes it work effectively in the long run. Adding essential nutrients and fibers to your diet produces a long-lasting impact on weight loss and overall health. Also, eliminating all processed foods like soda, candy, fast food, and refined grains will significantly promote weight loss.

Beneficial for Several Health Conditions

A plant-based diet does not only help in weight loss and management but also benefits several health conditions. A plant-based diet can prevent, control, or even reverse certain chronic diseases. Plant-based diets provide essential protein, fats, carbohydrates, vitamins, and minerals necessary for optimal health. The diet is higher in fiber and phytonutrients that produce many health-beneficial effects.

1- Heart Disease

A plant-based diet is also known as a heart-healthy diet, as the diet is high in fiber and good fats. The diet helps to prevent heart disease and improves heart health. Plant-based diets reverse heart disease, improve cholesterol, and lower blood pressure. The diet restricts sugary drinks, fruit juices, and refined grains, increasing the risk of heart disease.

A large study of over 200,000 people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets.

2- Cancer

Research suggests that a plant-based diet may reduce the risk of certain types of cancer. A study of over 69,000 people found that vegetarian diets are associated with a significantly lower risk of gastrointestinal cancer. Particularly in those who followed a Lacto-Ovo vegetarian diet (vegetarians who eat eggs and dairy)

Another study on more than 77,000 people shows that those who followed vegetarian diets had a 22% lower risk of developing colorectal cancer than non-vegetarians. The Pescatarians (vegetarians who eat fish) had a 43% reduced risk of colorectal cancer than non-vegetarians.

3- Cognitive Decline

Some studies show that diets rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer's disease in older adults. A plant-based diet that is rich in antioxidants, folate, and vitamin E may produce a protective effect against cognitive decline. The diet is rich in plant compounds and antioxidants that may help slow the progression of Alzheimer's disease and reverse cognitive deficits. Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation. Removing free radicals may help prevent neurodegenerative diseases, such as Alzheimer's. Some studies show that higher intakes of fruits and vegetables are associated with reduced cognitive decline.

A review of nine studies on over 31,000 people found that eating more fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment or dementia.

4- Diabetes

A plant-based diet is an effective tool in managing and reducing the risk of developing diabetes. It helps to maintain the blood sugar level in people with diabetes. Plant-based diets may prevent and reverse type 2 diabetes. Plant-based diets lower body weight, improve insulin function and increase beta-cells ability to regulate blood sugar, which helps reverse symptoms associated with type 2 diabetes.

A study on more than 200,000 people found that those who follow a healthy plant-based diet had a 34% lower risk of developing diabetes than those who followed unhealthy, non-plant-based diets. Another study shows that plant-based diets (vegan and Lacto-Ovo vegetarian) were associated with nearly a 50% reduction in the risk of type 2 diabetes compared to non-vegetarian diets.

Adopting a Plant-Based Diet is Also Good for the Planet

A plant-based diet is good for your health and helps protect the environment. People who follow plant-based diets tend to have reduced environmental footprints. Switching to a plant-based eating pattern can cut down half of the carbon footprints. The plant-based eating pattern can help reduce greenhouse gas emissions, water consumption, and land used for factory farming, all factors in global warming and environmental degradation. A review of 63 studies shows principal environmental benefits from diets containing the least amount of animal-based foods, such as vegan, vegetarian, and pescatarian diets.

The study reports a 70% reduction in greenhouse gas emissions and land use and 50% less water use achieved by shifting Western diet patterns to more sustainable, such as plant-based dietary patterns. A plant-based diet mainly focuses on plant food and reduces the number of animal products. The diet encourages to eating of organic food produced by local farmers. It helps promote purchasing of local and sustainable products and eventually supports the local economy. Also, it reduces reliance on factory farming which is an unsustainable method of food production. The diet restricts processed food consumption, which may reduce paper wastage to half.

Foods to Eat on a Plant-Based Diet

When switching to a plant-based diet, prepare meals containing a large portion of plant-based food. If you want to include animal foods in your diet, they should add in smaller quantities. And foods like dairy, eggs, poultry, meat, and seafood should be used as a complement to a plant-based meal, not as the main meal.

• Fruits: Berries, citrus fruits, pears, peaches, pineapple, bananas, etc.
• Vegetables: Kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.
• Starchy vegetables: Potatoes, sweet potatoes, butternut squash, etc.
• Whole grains: Brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc.
• Healthy fats: Avocados, olive oil, unsweetened coconut, etc.
• Legumes: Peas, chickpeas, lentils, peanuts, black beans, etc.
• Seeds, nuts, and nut butter: Almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, natural peanut butter, tahini, etc.
• Unsweetened plant-based milk: Coconut milk, almond milk, cashew milk, etc.
• Spices, herbs, and seasonings: Basil, rosemary, turmeric, curry, black pepper, salt, etc.
• Condiments: Salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.
• Plant-based protein: Tofu, tempeh, plant-based protein sources, or powders with no added sugar or artificial ingredients.
• Beverages: Coffee, tea, sparkling water, etc.
• Eggs: Pasture-raised when possible.
• Poultry: Free-range, organic when possible.
• Beef and pork: Pastured or grass-fed when possible.
• Seafood: Wild-caught from sustainable fisheries when possible.
• Dairy: If possible, use organic dairy products from pasture-raised animals.

Foods to Avoid

• Fast food: Examples are French fries, cheeseburgers, hot dogs, chicken nuggets, etc.
• Added sugars and sweets: Examples are table sugar, soda, juice, pastries, cookies, candy, sweet tea, sugary cereals, etc.
• Refined grains: White rice, white pasta, white bread, bagels, etc.
• Packaged and convenience foods: Examples are chips, crackers, cereal bars, frozen dinners, etc.
• Processed vegan-friendly foods: Examples are plant-based meats like Tofurkey, faux cheeses, vegan butter, etc.
• Artificial sweeteners: Examples are Equal, Splenda, Sweet'N Low, etc.
• Processed animal products: Examples are bacon, lunch meats, sausage, beef jerky, etc.

Foods to Minimize

In all plant-based diets, minimize the use of the following animal products:

• Beef
• Pork
• Sheep
• Game meats
• Poultry
• Eggs
• Dairy
• Seafood

How to Get Started With a Plant-Based Diet

When switching to a plant-based eating pattern, you may face some challenges. Here are some tips to help you get started on a plant-based diet.

1- Eat lots of vegetables

Fill half your plate with vibrant vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. You can also enjoy vegetables as a snack with hummus, salsa, or guacamole.

2- Eat meat in smaller portions

You can eat smaller amounts of meat. Use it as a garnish instead of eating as a main meal.

3- Choose healthy fats

Unsaturated fats are good for health and are present in olive oil, olives, nuts, nut butter, seeds, and avocados.

4- Cook a complete vegetarian meal at least one night a week.

Prepare a whole vegetable meal from beans, whole grains, and vegetables. Enjoy this tasty meal with your family on weekends.

5- Include whole grains for breakfast

Start your day with oatmeal, quinoa, buckwheat, or barley. Retreat yourself and add some nuts or seeds and fresh fruit.

6- Go for greens

Greens are so healthy and delicious. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.

7- Prepare a meal from a salad

Enjoy your lunch with a bowl of salad greens such as romaine, spinach, Bibb, or red leafy greens. Add a variety of other vegetables and fresh herbs, beans, peas, or tofu.

8- Eat fruit for dessert

Instead of eating sugary foods, go for healthy options like fresh fruits. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.