Although food fads come and go, it seems that the plant-based diet is here to stay.
Beyond Meat, for example, keeps churning out new alternatives, such as the Beyond Chicken Tenders that they just launched to restaurants around the nation. Even firms you've never heard of are getting into the plant-based game. Plantcraft, a vegan deli meat firm based in the United Kingdom, just launched vegan pâtés (pâtés are typically produced from ground beef) in the United States.
And it's being devoured by the public. In fact, the market for plant-based foods is predicted to increase at an 11.9 percent annual pace to $74.2 billion by 2027, with non-dairy milk showing the greatest promise.
Instead of vegetarian meatball sandwiches, #plantbased dining appears on Instagram as rainbow-colored grain bowls and avocado-based ice creams.
In truth, the typical plant-based diet is midway between White Castle Impossible Sliders and your favorite food blogger's acai-chia-hemp-tofu-mango-kale smoothie bowl from last week.
"Eating predominantly whole plant foods rich in vitamins, minerals, fiber, antioxidants, and healthy fats" is what Alexis Joseph, RD, the dietitian behind the famous blog Hummusapien, defines as a "plant-based diet."
Of course, there are instances when you just need some nuggets. Plus, adopting a plant-based diet allows you to enjoy a piece of genuine cheese pizza or a bowl of chicken soup on occasion. Here's what you need to know if you're interested in learning more about plant-based eating and if it's good for you.
What exactly is a plant-based diet? Is it the same as being a vegetarian?
According to Joseph, a plant-based diet emphasizes minimally processed fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. However, how that manifests itself varies from individual to person.
If you adopt a Mediterranean diet, for example, you may easily eat a primarily plant-based diet by emphasizing legumes, nuts, healthy fats, fruits and vegetables, and eliminating seafood. It may be a bit more difficult to follow if you're on the keto diet, which eliminates more carb-rich items like whole grains, starchy vegetables, and fruit, but it's doable. (There is such a thing as plant-based keto!)
And just because something is plant-based doesn't imply it's exclusively plant-based. Veganism is a form of a plant-based diet, but you don't have to completely exclude all animal products to be considered a plant-based eater. (Plus, not all vegan meals are naturally plant-based; egg-free brownies may be vegan, but if they're loaded with processed ingredients, they're not actually plant-based.)
"I consider myself a plant-based person since I consume mostly plant-based things," Joseph explains. "However, when I feel like it, I eat yogurt, cheese, eggs, and salmon, and that's OK!"
Bottom line: According to David Levitsky, PhD, professor of nutrition and psychology at Cornell University, "plant-based eating is more of a pattern that promotes concentration on plant foods, not a restrictive diet that places items off-limits."
On a plant-based diet, what do you eat?
A plant-based diet emphasizes vegetables, fruits, grains, nuts, seeds, and pulses once again (beans and legumes). To put it another way, everything that isn't meat, fish, eggs, or dairy is fair game.
"When properly designed, a plant-based diet can cover all of your nutritional requirements," says Ryan Maciel, RD, Precision Nutrition's lead nutrition coach.
Plant-based protein sources, such as beans, peas, lentils, and soy products (tofu, tempeh, and edamame), would be prioritized above animal proteins, according to Maciel. Nuts, seeds, and nut butter provide a good source of protein as well as healthful lipids. Even whole grains have a little amount of protein per meal.
Here are some simple strategies to boost your plant-based protein intake:
- Tofu: Each three-ounce serving of tofu has eight grams of protein.
- Tempeh has 33 grams of protein per cup (prepared from fermented soybeans).
- Edamame: 18 grams of protein per cup of edamame.
- Protein powder made from peas may be mixed into a morning smoothie or stirred into a drink after a hard exercise since each scoop contains 15 grams of protein.
- Lentils: 18 grams of protein per cup of cooked lentils in a stew or salad.
- Chickpeas: Chickpeas include 15 grams of protein per cup.
- Peanuts provide 7 grams of protein per ounce.
- Almonds: A cup of whole almonds has 30 grams of protein and a good amount of unsaturated fat.
- Spirulina: Spirulina is a blue-green algae that has one gram of protein per teaspoon.
- Quinoa is a seed that provides eight grams of protein per cooked cup, despite the fact that it is classified as a grain.
- Chia seeds: A modest handful of chia seeds in a smoothie or a dollop of plant-based yogurt may deliver 5 grams of protein.
- Seitan: Seitan is a full protein with 16 grams in a 3-ounce portion, but it's a bit more processed and not a gluten-free alternative.
- Ezekiel bread: Ezekiel bread is a sprouted grain bread that is very simple to digest and has a staggering 5 grams of protein in each slice.
Once you've met your protein needs, aim to eat as many various colored fruits and veggies as possible, since this will help you obtain all of the nutrients you need. For example, although dark leafy greens are high in iron and calcium, wild mushrooms are high in vitamin D, according to Maciel.
On a plant-based diet, what foods should you restrict or avoid?
All meat, fish, dairy, and egg products are off the menu if your specific flavor of a plant-based diet is plant-exclusive and you follow a vegan diet. According to Maciel, you'll also want to avoid components like whey or casein (milk derivatives) and gelatin (produced from animal bones), which are typically found in processed meals.
However, if you take a flexible approach, nothing is completely off-limits all of the time. It's entirely up to you whether you consume animal foods once a day, once a week, or once a month; however, Kim Ross, RD, a nutritionist in New York City, advises making informed choices. "The best method to consume a plant-based diet is to minimize or eliminate processed animal foods like deli meats, processed cheese and spreads, hot dogs, and other processed meats," advises the dietitian. "Many animal meals, in general, have additional hormones and antibiotics, which might disrupt the body's natural balance."
In any case, since a plant-based diet prioritizes whole foods, you'll want to limit or avoid highly processed meals, even if they're vegan. Instead of manufactured veggie burgers, use chickpeas and lentils for protein, and preserve store-bought vegan ice creams and sweets for special occasions.
What are the advantages of following a plant-based diet?
According to dietitian Amy Gorin, RDN, a balanced plant-based diet is rich in vitamins, minerals, antioxidants, and fiber since it is based on whole foods.
"Plant meals are high in fiber and phytonutrients, which help to boost immunity, reduce inflammation, and feed the good bacteria in your stomach," Joseph says.
Animal protein may be replaced with plant protein, which has its own set of advantages. "Eating meals rich in plant protein rather than animal protein on a regular basis may help prevent and treat a variety of chronic diseases, including diabetes and heart disease," Joseph explains. (Plant nutrients assist maintain normal cholesterol, blood pressure, and blood sugar levels.) Heart disease, diabetes, and various malignancies have all been related to plant-based diets.
How do you go from a meat-based to a plant-based diet?
It may seem difficult to go on a plant-based diet, but it's crucial to take it one step at a time. Here are eight basic pointers to help you get through the adjustment.
1. Begin small.
Start small if you're ready to consume more plants, according to Joseph. "Changing your whole diet in one day is daunting and reduces your chances of adhering to it," she adds. "Rather of going to extremes, choose two minor improvements to make each week." One simple step you may take is to replace mayo with another creamy alternative, such as hummus, or to bake with a flax egg instead of a real egg.
2. Be realistic in your expectations.
Remember that following a plant-based diet does not imply that you will never consume animal products again. "Think about how you might enrich your diet," Joseph advises, rather than focusing on eliminating items. "Research shows that eating a flexitarian diet (one that emphasizes plant-based foods while limiting but not eliminating animal items) has comparable health advantages, such as a lower risk of heart disease and diabetes."
3. Make Mondays Meatless Mondays.
Meatless Mondays might be a tremendous help if you don't know where to start. Even cutting out animal products for one day a week may have a significant effect on the environment and your general health, according to Joseph.
4. Use dairy-free milk instead of cow's milk.
Swapping the small pieces of cow's milk in your life for a dairy-free alternative is a simple and appealing way to ease into a plant-based living, whether you put a dash of skim milk in your morning coffee or fill up your cereal bowl with 2 percent. Oat milk and almond milk are two of Ross' favorites, but there are plenty of other possibilities. Just keep in mind that some dairy-free milk are heavy in sugar, so choose one that fits your nutritional needs.
5. Reconsider your breakfast options.
"Another alternative is to substitute oatmeal with banana, raisins, coconut flakes, and chopped almonds for your morning bacon and eggs," Ross suggests. Breakfast is one of the easiest meals to regulate since it's usually eaten at home, and this plant-based menu will still provide you with all the protein and minerals you need to get your day started correctly.
6. Bring the flesh together in the center.
If you’re not quite ready to give up your favorite meat-based meals, consider changing only half of the meat for a plant-based alternative. This can mean replacing half of the beef in your burgers or meatballs for mushrooms.
7. Make one meal a day vegan.
If being vegan for one meal a day isn't in the cards for you, try going vegan for one meal a day to strike a healthy balance. "If that's not possible, try filling your plate with 80 percent to 90 percent plant foods like sweet potato, asparagus, greens, and roasted beets, followed by a tiny quantity of fish (approximately 10% to 20% of the plate)," Ross suggests.
8. Consume meals that you like.
You don't have to give up all of your favorite foods just because you're eating a plant-based diet. Instead, be creative and replace meat with one of the numerous meat substitutes currently available, or healthier components with less-than-healthy ones. For example, instead of purchasing a box of ice cream, try creating a portobello burger at home instead of heating up a store-bought burger patty, or try making your own froyo using real fruit and dairy-free milk. You won't become tired with a plant-based diet as long as you make your meals and snacks interesting.
