By now you might have heard the news: plant-based diets are great for your health and good for the planet. Thanks to companies that offer plant-based versions of old favorites, it’s easier than ever to reap the rewards for yourself. In case you’re considering skipping this article, I encourage you to stick around. We’re going to cover the benefits of a vegan diet, but we’re also going to talk about some ways to keep on enjoying some of your favorite animal products in case complete veganism isn’t for you.
Why Consider a Plant-Based Diet?
Some people are vegans because they care about animal welfare. Still others choose to eat a plant-based diet out of concern over the connection between meat production, dairy production, and environmental issues including pollution, ocean dead zones, and global warming. These are valid concerns, and a quick internet search will reveal a treasure trove of reading material in the event that you would like to learn more.
There are many health-based reasons to base your diet on plant products. Here are some to consider:
- Eating a diet that is low in animal products reduces the risk of coronary heart disease.
- People who eat plant-based diets tend to have healthy cholesterol profiles.
- Plant-based diets tend to lead to lower blood pressure.
- Sticking to a plant-based diet can help you ward off chronic diseases.
- A plant-based diet can help you lose weight. Studies show that this benefit extends to children as well as adults.
- When you choose to eat a plant-based diet, you’re likely to look younger and healthier.
- Eating a plant-based diet can aid in the prevention and management of diabetes. Non-vegetarians have been shown to develop diabetes at a rate 74% higher than their plant-based counterparts.
Are All Plant-Based Diets Vegan?
There’s a tendency to equate the term “plant-based” with veganism, but the majority of people who follow plant-based diets can’t exactly call themselves vegans. There are a few reasons why. First, vegans do not eat any animal products or items that contain them. This includes eggs, honey, and food additives derived from animals, birds, fish, or insects. Veganism is more than a diet – it’s a lifestyle. For example, vegans choose not to use products that come from animals, including wool, leather, or silk.
Here are some examples of plant-based diets that aren’t vegan. Note that most people who follow these diets have no objection to eating honey.
- Vegetarian – A diet that includes no animal products
- Lacto-vegetarian – A diet that includes plant products and dairy products
- Ovo-vegetarian – A diet that includes plant products and eggs
- Lacto-ovo vegetarian – A diet that includes plant products, dairy products, and eggs
Some diets are technically plant-based, but they do make room for a little bit of fish, shellfish, or meat. These plans are often used to bridge the gap between a standard omnivore diet and a true vegetarian or vegan diet.
- VB6 – A diet that promotes eating vegan food until 6 p.m. and then eating animal products in moderation.
- Mediterranean diet – Most of the foods in this diet are plant-based. Small amounts of fish, chicken, yogurt, and cheese are consumed as well.
- Flexitarian or 80/20 Vegan – At least 80 percent of this diet consists of vegan food. The remainder may come from animal sources.
- Pescatarian – A diet that consists of mostly plant-based foods, with the occasional inclusion of fish and/or shellfish. Some pescatarians also consume eggs and/or dairy products.
Unhealthy Plant-Based Diets
Believe it or not, some people who follow plant-based diets miss out on many of the benefits because they base their daily intake on highly processed foods. If you’re eating a ton of vegan “junk food” or choosing a vegetarian diet that’s brimming with cheese, you might be worse off than an omnivore who focuses on carefully selected animal products alongside loads of veggies.
If you are thinking about getting started with a plant-based diet, you’ll want to focus on whole foods rather than processed ones. As you make your choices, be on the lookout for items that contain the following ingredients:
- Salt – Many processed foods get their savory flavors from added salt. While we need a little bit of sodium for good health, high intake can lead to side effects like water retention, an increased risk of osteoporosis, and a higher risk of stomach cancer. It’s also one of the driving factors behind high blood pressure, which can lead to serious problems including heart attack and stroke.
- Lots of added fat and oil – Fried foods like chips often proudly proclaim their status as vegan foods, but that doesn’t mean that you can eat them with reckless abandon. Certain salad dressings and processed foods are also loaded with fat and oil, and they might not contain the healthiest oils for you. It’s fine to enjoy a snack now and then or treat yourself to a tasty salad dressing. But most of the time, your fat should come from whole food sources such as nuts and avocados. It’s a good idea to choose healthy oils such as flax, olive, and MCT for cooking, baking, and making your own dressings.
- Refined sugars and grains – Oh, how we love baked goods! Unfortunately, many of these things contain very little fiber, even though they’re high in calories and brimming with sugar. Try to focus on whole grains instead and do your best to avoid products with added sugar. Remember that refined sugars and processed grains spike your blood sugar and increase your risk of type 2 diabetes. They leave you feeling hungry a short time after consumption, and they’ve got a well-known association with weight gain. Have a small treat on special occasions if you want to, but for the most part, leave those refined foods alone.
- Chemicals, altered “foods” and preservatives – Look out for chemical additives like monosodium glutamate (MSG). Be on the lookout too for unhealthy additions like artificial sweeteners, palm oil, high fructose corn syrup, hydrogenated or partially-hydrogenated fats, artificial colors, artificial flavors, and other problematic ingredients.
It’s worth noting that some healthy foods are packaged and/or processed. Great ones to consider keeping in your diet include:
- Nut butters made with just a few ingredients. Avoid the ones that contain things like hydrogenated or partially-hydrogenated vegetable oil.
- Dips such as hummus, salsa, etc. Organic, minimally processed ones are best since some brands contain tons of additives, high sodium, and added sugars.
- Vegan cheeses – These can be a nice treat. I like to make my own cashew “cheese” and “cream”, but I do enjoy these on occasion. Treeline, Chao, Miyoko’s, Daiya, and Follow Your Heart are a few of the best brands.
- Tofu, tempeh, and TVP (textured vegetable protein) – These are great for adding interest to your diet and replacing meat. It’s best to go for organic, non-GMO varieties. Some brands have added vitamin B12.
There are many other processed foods worth enjoying on occasion. Shirataki noodles and miracle rice are one example, and there plenty of others to consider. As you’re shopping, just keep an eye out for the unhealthy ingredients I mentioned above!
The Easiest Way to Get Started with Any Plant-Based Diet
Before you get started with the plant-based diet of your choice, consider nutrients. If you’ll be moving to a completely vegan or vegetarian plan, know that you will need to supplement with vitamin B12. You may also want to add an iron supplement and an omega-3 supplement.
Next, you might find it helpful to address your mindset. Make a quick list of the reasons why you are changing the way you eat so that you can refer to it if you feel like going back to your old ways.
- This way of eating can help with disease prevention.
- You want to lose weight and keep it off without feeling hungry.
- You like the idea of reducing your diet’s impact on the environment.
- You enjoy the thought of living a longer, healthier life.
Like any other habit, this dietary change can take some time to feel normal! Watching documentaries about plant-based diets and learning more about the benefits are two additional ways to help yourself through the transition. Some good ones to consider:
- Vegucated
- Supersize Me
- Food, Inc.
- What the Health
- Forks Over Knives
- Cowspiracy
Think about what you’re gaining rather than what you’re giving up. Keep in mind too that transitioning can take some time and consider going with a gradual approach rather than having an all or nothing mindset. Many people find that it’s easiest to start by gradually reducing the amount of meat they’re eating each week while simultaneously increasing the number of plant foods they are including in their diets.
- Start eating more whole, plant-based proteins like nuts, seeds, and beans.
- Start trying some new fruits and vegetables each week.
- Look for new vegetarian and/or vegan recipes that sound delicious to you and have fun trying them out.
- Start swapping dairy products for non-dairy versions. Liquid milk was the first one I gave up – now I enjoy almond milk, cashew milk, and coconut milk on a regular basis.
- Decide if you’re going to keep eggs in your diet or replace them with healthy veggie alternatives such as aquafaba, silken tofu, chia eggs, or flax eggs. If you like to bake, you’ll find that there are plenty of easy ways to replace the eggs in your favorite recipes.
- Start adding whole grains to your diet. Quinoa is a great one since it’s a vegan protein source that contains all the amino acids your body needs.
- Visit vegan and/or vegetarian restaurants and try new things. Try plant-based options at your favorite restaurants too.
- Look for vegetarian or vegan versions of your favorite foods. Veggie sausages, veggie bacon, and veggie burgers aren’t the healthiest things you can eat, but they can really help with the transition. Field Roast, Sweet Earth, and Beyond Meat are a few of my favorite brands.
By gradually implementing these steps over time, you’ll find out what works well for you and what doesn’t. You can opt to cut out animal products completely or choose to continue enjoying a select range of items a few times per week.
For me, the reductionism approach worked best for transitioning. While I stick to a mostly plant-based diet, I don’t beat myself up when I slip as negative self-talk just isn’t effective. By listening to your body, choosing foods that feel and taste good to you, and avoiding junk most of the time, you’ll be making great progress toward improving your health. Aim for consistency instead of perfection, and most of all, try to enjoy the process! This way, you’ll increase your likelihood of succeeding over the long term.
Great article. Just recently discovered that plant based food can be yummy too