The power of plants: What you should know about plant-based eating.

Whether it’s a concern for animal welfare, wanting to reduce your environmental footprint, or a desire to lead a healthier lifestyle, plant-based diets are becoming increasingly popular. So, what does a plant-based diet entail, and could it be right for you?

What is a plant-based diet?

A plant-based diet does not equate to being a vegan or vegetarian. Vegetarians eliminate the consumption of meat, and a vegan diet does not contain any meat or animal byproducts, such as honey, dairy and eggs. With a plant-based diet, poultry, beef, eggs, fish and dairy products can still be consumed in limited to moderate amounts, but the majority of nutrients comes from plant-based food sources: fruits, vegetables, nuts, seeds, whole grains, and legumes.

What are the benefits?

Plant-based foods are high in fiber, vitamins, and minerals and low in calories and saturated fats.

Research supports that incorporating a variety of these foods into your diet can reduce the risk of obesity, diabetes, heart disease, high blood pressure and increase overall health. Plant-based diets could also increase environmental sustainability, as 57% of the global greenhouse gases from food production are emitted by meat and dairy products, while plant-based foods contribute to only 29% of food-related global greenhouse gas emissions. According to the Environmental Protection Agency, “1.5 billion cattle, raised specifically for meat production worldwide, emit at least 231 billion pounds of methane into the atmosphere each year.”

Are there any misconceptions?

A common concern among those interested in a plant-based diet is the lack of protein. While meat can still be part of a plant-based diet, those looking to reduce or eliminate it from their diet are encouraged to consume protein rich foods such as beans, lentils, tofu, and nuts. An adequate protein intake will come from combining these protein rich foods with other vegetables, fruits, and grains.

Another valid concern is nutrient deficiencies. Avoiding or limiting animal-based foods could lead to a lack of vitamin B₁₂, vitamin D, calcium, iodine, zinc, and iron. While essential nutrients like calcium and iron can be found in a variety of plant-based foods, nutrients such as vitamin B₁₂ cannot be consumed naturally in a diet without animal foods, and a daily supplement will likely need to be introduced. When limiting or removing any food group from your diet, it is important to consult your physician or a registered dietician, especially for those with preexisting health conditions.

Where to start.

If a plant-based diet is of interest to you, it’s best to start with a gradual approach. Educate yourself on the variety of plant-based foods and how they should be incorporated into your diet to meet your nutritional needs. Be sure to start with simple recipes, and don’t overwhelm yourself by trying to shift your entire diet at once. If your goal is to limit or remove your meat or dairy intake, please talk to your doctor so they can guide you.

To learn more about plant-based diets, click here for an interesting read!