A plant-based diet includes fruits, vegetables, whole grains, legumes and nuts; this way of eating excludes high-fat meat products as well as processed food like chips and soda.
Plant-based diets have been shown to reduce risks for heart disease, certain cancers and cognitive decline as well as manage diabetes and blood sugar levels more effectively. When planned properly, plant-based diets are suitable for people of all ages and fitness levels.
Vegetables
Plant-based diets provide abundant amounts of fiber, vitamins and minerals while helping to lower risk for heart disease, diabetes and some forms of cancer.
Bayhealth internal medicine physician Amita Jain describes a plant-based diet as including foods derived from plants such as fruits, vegetables, whole grains, beans/lentils/nuts and seeds. Popular eating patterns like Mediterranean Diet or DASH Diet could both qualify as plant-based eating styles.
Becoming vegan, vegetarian or flexitarian may depend on your personal feelings about animals or the desire to reduce your environmental footprint; or it could be for health or fitness goals.
Fruits
Plant-based foods contain protein that’s crucial for building and maintaining muscle. Furthermore, adopting a plant-based diet eliminates saturated and trans fats while decreasing cholesterol intake to help lower blood pressure and decrease heart disease risk.
Diets rich in plant-based nutrients provide many phytonutrients – or disease-protective compounds – which may lower risk of eye disease and macular degeneration as we age. Lutein and carotenoids found in orange fruits and vegetables; anthocyanins in blue-purple fruits and vegetables; and quercetin found in apples may all help lower risks associated with age related eye problems and macular degeneration.
Plant-based diets make it simple to get enough protein. Aim for 7 grams per 20 pounds you weigh per day, which can come from whole grains, beans, nuts, soy products and vegetables among other sources.
Beans
Beans (including lentils, peas and chickpeas) are an adaptable protein-rich food. A great source of lysine as well as folate and iron.
Beans can help you meet the recommended daily intake of fiber and are also low-glycemic options.
Eating patterns rich in beans and other legumes have been shown to significantly benefit health conditions associated with obesity, such as cardiovascular disease (CVD), type-2 diabetes (T2D) and chronic low-grade inflammation [12]. Beans contain protein, complex carbohydrates, dietary fiber resistant starch and phytochemicals for maximum benefit in improving health conditions associated with obesity [13, 14].
Nuts
Nuts (with the exception of peanuts) contain phytonutrients which have been extensively researched as potential protective agents against chronic illnesses.
Nuts are packed with protein, fibre and healthy fats as well as essential vitamins and minerals. Nuts make an excellent snack to add into meals as toppings or ingredients.
Four prospective studies have reported a relationship between regular nut consumption and reduced risks of CHD [41-43]. Participants who regularly consumed nuts experienced a 37% reduction in multivariable-adjusted CHD mortality rates.
Seeds
Seeds are an expansive food category that encompasses grains, legumes and nuts. Packed with essential proteins and unsaturated fats for proper functioning of your body and essential vitamins and minerals for better overall health, seeds are an ideal food source.
Seeds consist of an embryo encased within an endosperm nutrient reserve composed of starch, oil or protein in flowering plants and aleurone in gymnosperms (conifers).
Many seeds have been modified for long-term storage, whether with hard shells like pine nuts and ginkgo nuts or adaptations that allow animals or wind currents to transport them.
Whole Grains
An anti-heart disease and diabetes diet rich in whole grains helps lower risk. They provide essential fiber that promotes proper digestive functioning.
Opt for whole grains over refined ones, which go through a process to strip away bran and germ. Check food labels or the ingredients list to determine whether a product contains whole grain ingredients.
Whole grains provide protein, iron and B vitamins. They also boast beneficial plant compounds like lignans and sterols; furthermore, whole grain proteins provide all essential amino acids.
Healthy Fats
Diets that focus on plant-based foods tend to be low in saturated fats and abundant in monounsaturated and polyunsaturated fatty acids that have been linked to lower risks of heart disease. Avoiding high-fat foods such as meat, dairy products, and fast foods may also help you manage weight more effectively.
Plant-based diets can help you meet your daily protein, iron, calcium, vitamin D and other essential vitamin and mineral needs. A registered dietitian can work with you to tailor a plant-based diet that matches both your health goals and personal dietary preferences.
Begin your meal planning by including vegetables, fruits, beans, whole grains and nuts and seeds as staples in each dish. Next add in protein sources like tofu, tempeh or seitan as well as healthy fat sources like avocado, tahini or olive oil to provide additional calories for energy needs.
