There’s no debating the science. A diet packed with plant foods does wonders for your health. But what exactly is a plant-based diet and how does it compare to a vegan or vegetarian diet? Should we be ditching meat and dairy?
What is a plant-based diet?
A plant-based diet is a way of eating where the focus is n filling up your plate with plant food. Some examples of plant foods include:
• Vegetables
• Fruit
• Legumes (like lentils and chickpeas)
• Whole grains
• Nuts
• Seeds
The closer these foods resemble how they’re found in nature (less processing) and the more of them on your plate-the better for your body.
What’s the difference between a vegan and vegetarian diet?
Some people eating a plant-based diet may choose not to eat meat and animal products for various reasons. A vegan diet excludes all meat and animal products (meat, poultry, fish, seafood, dairy, eggs), whereas a vegetarian diet excludes meat, poultry, fish and seafood. However, there are few variations of a vegetarian diet that depends on whether you eat or exclude eggs, dairy and fish.
What are the benefits of a plant-based diet?
A diet centred on plenty of whole, minimally processed plant lowers your risk of heart disease and benefits your overall heath. Vegetables, fruit, legumes, whole grains, nuts and seeds are low in saturated fat, contain heart-healthy fats and are an excellent source of fibre. They give our bodies vitamins, minerals, antioxidants and phytochemicals, which offer protection against disease. Research shows that vegan and vegetarian diets are associated with a lower risk of heart disease and are likely to have a lower blood pressure.
Should I switch to a vegan diet?
To eat more plant foods, you don’t necessarily need to adopt a vegan or vegetarian diet, for many of us it making a more of an effort. Consider taking small steps towards getting more plant on your plate!
Is a plant-based diet healthy?
A plant-based diet isn’t automatically healthy. Hot chips, biscuits and soft drinks can all be vegan/vegetarian foods. Too much saturated fat, sugar and salt from any source isn’t good for your health. Remember any foods that have been highly processed should be eaten mindfully.
Nutrients for vegan and vegetarian diet
If you choose to eat a vegan/vegetarian diet, be mindful that you’re getting all your nutrients specially if your pregnant or breast feeding or have young infants or children.
If you choose to say goodbye to animal products, here are some ways you can ensure you stay on track.
• Talk to an expert
• Dip your toes slowly
• Swap ingredients for example chicken to Tofu
• Read labels