January 11, 2024
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.
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.
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.
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.
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.
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.
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.
