What Is A Plant-Based Diet?

What Is A Plant-Based Diet? | The Nourished Mind — Photo by Monika Grabkowska on Unsplash

If you follow along with health and wellness trends (and maybe even if you don’t!) you may have heard the term ‘plant-based’ being thrown around. It’s been used a lot over the last few years as a recommendation for a healthier diet. But what exactly is plant-based? Is it vegan? Vegetarian? Can you still have meat? What is a plant-based diet?

Today, I thought we’d kind of go through it, and really look at what it means to be plant-based and how to make it work for you! Alright, let’s dive in to the Beginner’s Guide To Plant-Based Eating!

So What Is A Plant-Based Diet?

There actually is no clear definition for what it means to eat a whole-foods, plant-based diet. And that’s exactly why I like it. It can vary from person to person, and be highly-individualized, without being overly restrictive. This is ideally what you want from any long-term lifestyle choice you adopt!

In general, a plant-based diet recommends you eat:

mostly plants (duh) in the form of vegetables, fruits, legumes, whole grains, nuts and seeds.
mostly whole, unprocessed foods
minimal animal products

Plant-based eating puts a focus on eating high-quality, unprocessed foods. Foods that have retained their high nutritional content and their fibre! Yes please!

Is it the same as vegan?

While the term ‘plant-based’ is often used interchangeably with ‘vegan’ the two are not necessarily the same thing. True, a lot of plant-based eaters are vegan (cause what else are you eating if you’re not eating meat!). But eating plant-based does not make you vegan, nor do you have to give up meat and animal products.

In fact, I consider myself to follow a plant-based diet–where most of what I eat is vegetables, fruit, nuts and seeds–but I do still eat animal products, just in smaller quantities! Eating this way helps to prevent any nutritional deficiencies that may come along with eating a vegan diet, and also encourages a more relaxed and flexible way of eating–especially great if you’ve ever struggled with disordered eating.

What Foods Should You Eat?

Vegetables: kale, spinach, arugula, red pepper, broccoli, cauliflower, cabbage, mushrooms, asparagus, tomatoes, eggplant, etc.
Starchy Vegetables: sweet potato, squash, pumpkin, carrots, rutabaga, parsnips, potatoes, etc.
Fruit: blueberries, strawberries, raspberries, blackberries, apples, pears, bananas, pineapple, mango, avocado, grapefruit, oranges, lemons, etc.
Legumes: chickpeas, lentils, peas, etc.
Whole-grains: oats, buckwheat, quinoa, etc.
Nuts + seeds: almonds, cashews, pecans, walnuts, pumpkin seeds, flax seeds, chia seeds, sesame seeds, etc.
Spices + herbs: rosemary, basil, thyme, oregano, parsley, cilantro, tarragon, cinnamon, turmeric, cumin, nutmeg, pepper, salt, etc.

And in smaller quantities:

Meat: grass-fed beef, pasture-raised pork, free-range chicken, pastured eggs, etc
Seafood: sustainably-sourced and wild
Honey: raw, unpasteurized
Fermented soy: non-gmo miso, tempeh
Grass-fed + Organic Dairy: ghee, butter, yogurt

PANTRY ITEMS TO GET YOU STARTED

COOKBOOKS TO GET YOU STARTED

Health Benefits Of A Plant-Based Diet

Because this diet is rich in vegetables and fibre, and low in animal products (without fully removing them!) it reaps a lot of health benefits. We don’t have to fear saturated fat and meat products–the latest studies show us that indeed, saturated fat does not cause heart disease. But we don’t want to overeat it either: a diet high in animal products tends to be lower in vegetables and fibre (this makes sense, the meat is taking its place) and it’s a diet low in fibre that is more the issue than the consumption of meat itself. Still following? Basically, it’s not meat that is the issue, it’s the fact that it often takes the place of other nutrient-dense foods.

From an environmental standpoint, it’s also more beneficial to eat less meat, because meat (especially beef) contribute a lot to the environmental pollution, deforestation of the Amazon rainforest, and climate change.

Other benefits of a plant-based diet include:

Heart healthy: people who eat a diet rich in plant-based foods and low in processed foods have a lower risk of heart-disease
Protects from cancer: research shows that lacto-ovo vegetarians (those that still eat dairy and eggs) had a lower risk for gastrointestinal cancer, while pescatarians (vegetarians who still eat seafood) had the lowest risk of colorectal cancer.
Reduces the risk of dementia: since plant-based diets are high in antioxidants, they also help protect the brain from cognitive decline! A review of 9 studies found that by eating lots of vegetables and fruits reduced the risk of dementia and cognitive decline by 20%!
Reduces the risk of diabetes: eating plant-based means eating more fibre, which is crucial in balancing blood sugar. A study of 200,000 people found that eating a plant-based diet reduced the risk of diabetes by 34%!

Where Does Meat Fit In?

When it comes to eating meat, treat it as a condiment on your dish! Make sure that the main focus is always lots of veggies and plant foods.

Aim for the highest quality meat/animal products you can afford: grass-fed beef, pasture-raised eggs, free-range and antibiotic free chicken. Thankfully, eating smaller quantities of these foods will help stretch your budget!

HOW TO FIND HIGH QUALITY MEAT PRODUCTS

TruLocal

If you live in Canada, I highly recommend checking out TruLocal. They provide high-quality, locally-sourced meat in a monthly subscription service so you don’t have to think about it! Everything from grass-fed beef, wild-caught Icelandic cod, chicken, sausages–it’s all there!

ButcherBox

If you live in the US, don’t worry, there’s a subscription box for you too! ButcherBox also offers an assortment of grass-fed beef, pork, chicken and other products. You can pick and choose what you want and have it delivered to your door! How easy is that?!

So why not just be vegan? Is meat necessary?

While being vegan is a highly personal and individualized choice, I personally don’t think it’s the healthiest choice for most people. It leaves you open to a number of nutritional deficiencies, such as:

Choline: found in eggs, beef, chicken and dairy. Choline is necessary for healthy brain function and the lack of it can encourage the development of cognitive decline, like dementia.
B12: about 77% of vegetarians, and 92% of vegan are deficient in vitamin B12, versus only 11% of omnivores. B12 is needed for the synthesis of DNA and red blood cells, and the lack of it can cause fatigue, memory loss and weakness.
Omega-3s: found in seafood, omega-3s (EPA + DHA) are necessary for brain function, and can help protect the body from cancer, depression, alzheimer’s, and cardiovascular disease. While you can get omega-3s in the form of ALA from plant foods like algae and walnuts, the conversion rate to EPA and DHA is only about 5%.
Vitamin A + D: these two vitamins are fat-soluble and found in seafood, eggs, dairy and organ meat. Vitamin A is needed for a healthy immune system, eyesight and skin, and vitamin D is needed for immune support, anti-inflammation and even cancer protection.

Healthy Recipes To Get You Started

Beet Berry + Basil Avocado Layered Smoothie

Energy- Boosting Spirulina + Blueberry Chia Pudding

Aubergine Stew with Chickpeas, Apricots + Mint

Tilapia + Kale Piccata

High-Protein Matcha + Blueberry Oatmeal

Immune-Boosting Orange, Pomegranate + Squash Salad

Lamb, Squash + Chickpea Chili

Want to learn more about healthy eating specifically tailored to you? Be sure to check out my nutrition services here!