A plant-based diet is made of fruits, veggies, nuts, seeds, whole grains, beans, and healthy oils.
There are several versions of a plant-based diet, including vegetarian, vegan, DASH, Mediterranean, or the combination of the two, the MIND diet. It can also include small amounts of meat, depending on which one you follow.
Plant-based diets come with many pros and a few cons. They provide antioxidants for fighting against inflammation, fiber, phytochemicals, and other vital nutrients. Proper planning ensures followers enjoy a nutritionally satisfying and filling meal pattern.
The cons of following a plant-based diet can vary depending on actual food consumption.
To ensure optimal health and prevent nutrient deficiencies, you must include foods with omega 3 (DHA and EPA), B12, calcium, iodine, and iron. For some of these nutrients, supplementation is necessary.
Awareness of food selections is key in helping you consume all essential nutrients in your eating style.
Plant-based diet pros and cons
Plant-based diet pros
- Filling, lower-calorie fiber-rich foods to encourage improved gut health
- Delicious flavors of colorful plant foods, herbs, and spices
- Loaded with antioxidants and polyphenols to lower inflammation and fight disease
- Fosters brain health, reduces blood pressure, and improves circulation, promoting heart health
- People with diabetes who have followed a whole food plant-based diet experienced decreases in blood sugar and cholesterol levels.
- Budget-friendly for grocery shoppers
Plant-based diet cons
- Restaurant ordering can be tricky.
- Social situations require creative planning.
- B12 is only in animal foods (a supplement or nutritional yeast is necessary)
- Calcium, iodine, and iron minerals may require special attention in meal planning.
- Rich sources of DHA and EPA omega-3 fatty acids are found in marine life. A supplement containing algal oils can meet this need if you do not eat fish or seafood.
- Some plant-based diets are more restrictive than others, and it can be hard to make adjustments.
What you can eat on a plant-based diet
- DASH – The DASH diet arose from a study aiming to help lower hypertension (high blood pressure). The findings revealed that blood pressure decreased with increased plant food consumption, especially fruits and veggies that are rich in potassium.
- Mediterranean – The Mediterranean diet is a style of eating along the Mediterranean coast in Europe. Consumers enjoy fruits, veggies, wine, olives, seeds, other plant foods, and fish/seafood. We have learned this eating style is associated with good health.
- MIND – The MIND diet was engineered as a combination of the DASH and Mediterranean diets, taking the best from both popular eating styles to promote health for total body wellness.
- Vegan – Veganism is a lifestyle in which a person respects all living beings. Vegans do not utilize animal products in clothing, cleaning supplies, or food for consumption, including gelatin and honey. You may eat a vegan diet but not follow a vegan lifestyle.
- Vegetarian diets are similar to vegan eating but may contain other foods.
- Lactovegetarian diets include dairy products.
- Ovo Vegetarian diets include eggs.
- Lacto-ovo vegetarian eating patterns include both dairy and eggs.
- Pescatarian eating includes fish and may also include dairy and eggs.
- Flexitarian – Similar to pescatarian but may also include small portions of meats and poultry.
Can you get all of your nutrients by eating a plant-based diet?
A plant-based diet is not just about avoiding meat. Care should be taken to plan healthy meals and snacks that provide all the fiber and nutrients needed for good living.
If you avoid meat but rely on heavily processed foods, health consequences will result. Any diet, if not planned carefully, can be nutrient deficient.
Refined foods have been processed to have a lighter, fluffy texture, making them easy to consume, such as chips and snack cakes that don’t provide nutrition. Other refined grains that do contain nutritional value, like white rice, white bread, and pasta, lack the fiber found in their whole-grain counterparts.
Is plant-based food good for you?
Plant-based diets are loaded with healthy carbohydrates from whole grains, fruits, veggies, and beans. Olives, avocadoes, nuts, seeds, and oils from these products offer healthy fats. Plant foods are abundant in vitamins and minerals too!
These are some foods containing nutrients that can be hard to consume.
- Calcium can be found in leafy greens, plant-based milk, dried figs, tofu, tempeh, calcium-fortified orange juice, calcium-fortified cereals, and almonds.
- Iodine is in iodized salt and coastal-grown veggies.
- Iron is rich in raisins and dark leafy greens. Iron is a concern for women of childbearing age, but it’s usually not for older women.
How can you get enough protein by eating a plant-based diet?
Proteins are available in whole grains, legumes (beans, peas, lentils), nuts and seeds, nutritional yeast, and soy foods such as tempeh, tofu, and soy milk. A plant-based diet can supply all the protein you need for good health.
Conclusion
Plant-based eating does not need to be complicated. Everyone can enjoy this eating style. No matter which way you choose to eat, plant or meat-based, shopping and purchasing are still required, and planning and reading food labels is recommended.
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