A plant-based diet can help reduce your risk for many health conditions including heart disease and cancer. It can also help you lose weight by eating more fiber and healthy fats.
Choose lean protein from beans, nuts and seeds. Try whole grains like quinoa, buckwheat and brown rice. Add vegetables and fruit to every meal and snack. Enjoy good fats such as olive oil, avocado and unsaturated fats from nuts and seeds.
Protein
A plant-based diet offers a range of protein options, including tofu, tempeh, beans and nuts and seeds. Plant proteins are high in fiber, vitamins and minerals as well.
One of the best reasons to make a shift to a plant-based diet is to improve your health and prevent chronic diseases. Studies have shown that plant-based diets can improve biometrics like blood pressure and cholesterol.
In addition, protein from plants is more complete than protein from animal sources. Many plant proteins also come with other nutrients, such as complex carbohydrates, fiber, vitamins and minerals. This may explain why a dietary pattern that includes both vegetable and animal sources, like baked beans on toast, has a better amino acid score than eating pea protein isolate or a vegetarian diet with a meat or fish option.
The term “plant-based diet” evokes different ideas to researchers and clinicians. It is important to understand how this term is used when investigating nutrition intervention studies.
Fiber
A plant-based diet is rich in fiber, which may help reduce your risk of heart disease and type 2 diabetes. It also supports your immune system by reducing inflammation, the response that the body has to environmental factors like pollution, processed food, bacteria and viruses.
A well-planned plant-based diet can meet your nutrient needs, including protein, vitamins, minerals and healthy fats. Aim to fill two-thirds of your plate with whole plants (like vegetables, fruits, quinoa, farro, brown rice and oats), beans and legumes, and seeds and nuts.
You’ll also want to limit processed foods, which can be high in sodium, sugars and unhealthy fats. Instead, try to eat more fresh produce and whole grains prepared in tasty ways. Add flavor with garlic, extra virgin olive oil, herbs and spices like cinnamon and paprika. You can even roast, saute or bake your veggies for added taste and texture.
Vitamins & Minerals
A plant-based diet is rich in nutrients, especially vitamins and minerals. This includes fruits, vegetables (especially leafy greens), whole grains, nuts, beans and legumes, and some starchy foods such as potatoes, yams, cassava, and taro. A well-planned plant-based diet should also include fortified or supplemented foods like milk and eggs.
Plant-based eaters enjoy a healthy immune system, which can recognize and destroy mutations in cancer cells before they can grow into full-blown disease. They may also enjoy a healthier body weight. Excess weight contributes to inflammatory conditions such as arthritis and can increase your risk for 12 types of cancer, including colorectal and post-menopausal breast, uterine, esophageal and kidney cancer.
A plant-based diet may also boost your mood and help prevent chronic diseases such as diabetes and heart disease. Studies show that a plant-based diet reduces insulin resistance and blood sugar levels, which can lead to type 2 diabetes, heart disease, and high cholesterol.
Healthy Fats
A plant-based diet provides plenty of healthy fats from whole foods like nuts, seeds, and avocados. This helps keep the gut and brain satisfied and protects against inflammation (a key factor in many diseases including heart disease, diabetes, and autoimmune conditions).
A plant-based meal plan includes a variety of proteins from beans and legumes, nuts, seeds, and whole grains. This helps prevent food boredom, especially during the initial phase of a plant-based diet.
A plant-based diet may initially seem restrictive, but over time it will become second nature, she says. Try planning your meals ahead of time to make it easier to stick with a meatless eating pattern. Having a few go-to meal ideas that you can grab on the run will help ensure you are getting enough nutrients and energy throughout the day. For example, a morning smoothie with rolled oats, banana, and a sprinkle of cinnamon will provide a balanced breakfast on the go.
