Contrary to popular belief, plant-based diets aren’t entirely restrictive or exclusionary. The focus is on deriving meals from plants and whole foods, and reducing animal product consumption without necessarily eliminating the latter.
As such, plant-based diets consist of vegan, vegetarian and a mix of diets that have a limited or reduced consumption of animal products such as the Mediterranean diet or Dietary Approaches to Stop Hypertension (DASH). They are examples of the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet strategy. The MIND diet is designed to promote brain health and lower the risk of mental decline.
However, if a plant-based diet is to include animal products it should consist of lean meats, healthy dairy (in most cases low-fat alternatives will suffice) rather than red and processed meats.
So what else constitutes a plant-based diet? The answer is slightly more nuanced than simply plants and fruits. The diet needs to be balanced and contain fibre and protein too. As such, a typical plant-based diet will include the use of healthy oils (olive, canola and extra virgin coconut oil) and a wide variety of vegetables including leafy greens – mallung and cucumber salads also count. It also has a variety of fruits and wholegrain products such as wholemeal bread and pasta, brown or red rice.
For the protein component of a plant-based diet lean meats or eggs consumed in moderation will be good sources. But for plant only sources, try legumes (lentils, quinoa, peas, beans, chickpeas, mung beans, adzuki beans or cowpea) and some nuts (peanuts etc.). Additionally, a vital component of a plant-based diet is ample fluids in the form of water, tea or coffee with little or no sugar and limited milk/dairy or fruit juice. Sugary drinks are to be avoided completely.
Because a plant-based diet involves a balanced approach, processed foods – even those that are of plant-based materials are not recommended. So French fries, fruit juices, foods high in sugar and saturated fats shouldn’t be a mainstay of the plan.
For instance, a study examining the dietary data of 209,000 adults found that people consuming an unhealthy plant-based diet, which emphasised the consumption of less healthy plant foods while reducing the intake of healthy plant and animal foods had a substantially higher risk of heart disease. However, those consuming a healthy plant-based diet with healthy animal products and less processed and high sugar foods were considerably better off.
Plant-based diets are instrumental in increasing the overall physical and mental health, and wellbeing of people as more wholemeal food is consumed. These types of diets can also have a lower carbon fruit print if sourced locally. Sourcing locally reduces the cost of the diet when consumers can swap quinoa for mung beans or chickpeas as a source of protein.
Yet, if you plan to switch to a plant-based diet do so gradually by reducing the intake of animal products, removing processed food and reducing oil and coconut milk or cream. And remember to follow the diet in a consistent manner.
