A plant-based diet includes whole foods like vegetables and fruits, whole grains, nuts and seeds, beans and legumes, healthy vegetable oils, and tea – and may also include small amounts of meat, fish or poultry.
Diets that incorporate more plant-based foods have been linked with lower risks of T2D, CVD and cancer; however, eating foods such as refined grains, processed meats, added sugars or salt may increase disease risks.
Vegetables
Vegetables provide many essential vitamins, minerals, and other nutrients essential to good health. Rich in antioxidants which may slow or prevent the aging process and an excellent source of fiber, vegetables can play a key role in supporting good overall wellbeing.
Vegetables include leaves (lettuce), stalks, roots, tubers, bulbs and seeds. Tomatoes are sometimes considered vegetables but botanically they are classified as fruit since they contain seeds.
Eat nutritious plant-based meals that include leafy greens, whole grains, fruits, beans, nuts and healthy oils; while limiting processed food and unhealthy fats like fried and salted snacks.
Fruits
Diets that focus on plant-based eating consist of fruits, vegetables, whole grains (such as oatmeal, brown rice, quinoa and farro), legumes, nuts and seeds. Studies support the belief that eating more plant-based food may help manage weight and decrease inflammation in the body.
At its core, the aim is to gradually transition towards eating more vegetables and less meat and poultry. Transition should occur at a pace that best suits each individual – for instance starting off by having at least one meatless dinner per week may help make the change easier to adhere to over time.
Beans
Beans are an integral component of the legume family and provide an abundance of plant-based proteins and other essential nutrients such as iron and fiber.
Beans and other pulses can help lower your risk for colorectal cancer by providing ample amounts of fiber and beneficial bacteria.
Bean diets have also been found to enhance colon mucus barrier function by decreasing permeability and increasing gene expression for anti-inflammatory molecules like butyrate. Try adding them into curries, soups and burritos as filling and nutritious meals!
Legumes
Legumes (including beans and lentils ) make an essential part of a balanced diet, providing an inexpensive source of both protein and fiber.
Studies have demonstrated that those who consume legumes regularly may lower their risk of heart disease and diabetes, lower cholesterol and triglycerides levels, reduce blood pressure and inflammation and promote bone health and joint wellness.
Legumes can be purchased either dried or canned. Dried legumes require soaking overnight before slow cooking for the best results, while canned products with no or minimal added salt should be purchased to minimize preparation times and maximize shelf-life.
Vegetable Oils
With so many cooking oils to choose from in stores today, people can become easily confused as to which is the best oil to use in a healthy diet. UCHealth Today spoke with an experienced dietitian for guidance in choosing vegetable-based oils that contribute to a nutritious meal plan.
Edible plant oils are liquid at room temperature and may be used as salad or cooking oils or solidified into margarine. They contain various fatty acids as well as nonglyceridic components like phenols, tocotrienols and phytosterols – these vary depending on both plant source and processing methods.
Milk Alternatives
Plant-based milks offer an ideal way to contribute to environmental efforts while satisfying lactose intolerance and vegan needs. Furthermore, they’re an excellent source of protein, vitamins, and minerals.
However, nondairy milks tend to contain more sodium and added sugars than dairy milk and possess lower calcium and vitamin D contents, so should only be used in moderation.
Milk alternatives can be made of grains (oat, quinoa and rice), pseudocereals, legumes (beans and soy), nuts (almond, cashew, coconut, hazelnut, peanut and walnut), seeds (flax and hemp) or fortified soy beverages – with fortified soy beverages being the closest match to dairy milk in terms of nutrients content.
Meat Substitutes
Recently, plant-based meat substitutes and lab-grown meat have been considered viable strategies to curb meat consumption; however, low sales can often be attributed to consumers’ loyalty towards traditional forms.
Meat analogues can be highly processed, incorporating unfamiliar ingredients like flavour enhancers, emulsifiers and processing aids that alter their nutritional value compared to animal meats.
A balanced diet should include fruits, vegetables, whole grains and legumes as part of its variety. Plant-based meat alternatives may also fit this description; just be sure to carefully examine their nutrition label.
