Plant-based diets have become
more popular in recent years.* About
one in 10 Americans over 18
consider themselves to be vegetarian or vegan, and the number continues to
grow due to the many health benefits these diets can offer. If you’re
thinking about switching to a plant-powered lifestyle, or even just reducing
your meat intake, there are some important things to consider.
Types of plant-based diets
Vegan and vegetarian diets are two types of plant-based diets. Whether
they’re the only types
depends on whom you ask. There is general agreement that plant-based diets consist primarily of
plants — fruits, vegetables, nuts, seeds, whole grains, legumes — and food
made from them. Some say plant-based diets consist
solely of plants. Others believe they can include beef, pork, poultry, and seafood, as long
as they consist
mostly of plants.
The strictest type of plant-based diet is a vegan one, which involves eating no meat, poultry, seafood, eggs, dairy, honey, or
other things that are derived from animals.
By contrast, most vegetarians eat dairy products and/or eggs. And some
people allow themselves some degree of animal-based food consumption while
still focusing most of their diet on foods that come from plants.
It’s an individual decision; but any effort to eat less meat can benefit our
health as well as the environment.
Why consider a plant-based diet?
Plant-based diets are usually
much healthier
than the typical American diet. From 1990 through 2010, diet was the leading
cause of early death and disabilities in the United States. The authors of
the study that made that determination said, “the most important dietary
risks in the United States are diets low in fruits, low in nuts and seeds,
high in sodium, high in processed meats, low in vegetables, and high in
trans fats.”
One of the main ways a plant-based diet can promote longevity is by helping
you achieve and maintain a healthy weight. Being overweight or obese
increases your risk for
many health problems, including type 2 diabetes and heart disease.
Plant-based diets are an
effective option for treating and preventing excess weight
and obesity because plants are usually low in calories and high in natural
fiber, which makes you feel full. A diet that’s high in fiber can also
improve your gut health, help lower your cholesterol, and reduce your risk for colorectal cancer.
Whole-body health
Plants are naturally packed with essential nutrients that you won’t find in
many other foods. These nutrients, called
phytochemicals, boost your immune system, prevent inflammation, and play a key role in
cancer prevention by protecting and restoring your cells from damage caused
by radiation, viruses, and other chemicals.
Environmental benefits
There is evidence that
producing foods from plants utilizes less resources
such as land and water, and produces fewer greenhouse gases, than the
cultivation of food animals. This is another factor to consider when
weighing the advantages of a plant-based diet.
Plant-based foods can be delicious
Some people avoid trying plant-based diets because they’re concerned that
they will miss the meat, poultry, and seafood dishes they enjoy. The good
news is that a growing number of plant-based products do a very convincing
job of mimicking hamburgers, hot dogs, chicken, and other animal-based
foodstuffs.
Keep in Mind
Excluding certain food groups can lead to nutrient deficiencies. A
2022 review
of studies on vegan diets found that avoiding all animal foods may lead to
deficiencies in vitamin B12, omega-3, calcium, zinc, iron, magnesium, and
high-quality protein. Therefore, when choosing a vegan diet, it’s important
to seek out these essential nutrients from other sources. For instance,
legumes and nuts are excellent sources of protein, and flax seed oil
provides omega-3 fatty acids.
If you’re considering a plant-based diet, it’s important to make sure you
choose one that provides your body with all the nutrients it needs. This
requires research, planning, and most importantly, a discussion with your
doctor before making any changes to your diet.
*Clem J, Barthel B. A Look at Plant-Based Diets. Mo Med. 2021
May-Jun;118(3):233-238. PMID: 34149083; PMCID: PMC8210981.