Plant-based diet

A plant-based diet is a type of diet that is composed of primarily plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Meat and dairy products are extremely limited in plant-based diets, if not excluded completely. Plant-based dieting became popular in the twenty-first century, following studies that showed the health benefits of diets consisting of primarily fruits and vegetables. Vegan and vegetarian diets sometimes are referred to as plant-based diets, though such diets prohibit meat consumption altogether. Plant-based diets have been linked to a decreased risk of various health issues such as heart disease, diabetes, and hypertension. Alongside its health benefits, plant-based diets also ease environmental burdens caused by meat production such as carbon emissions and land degradation.

Background

Millions of years ago, the predecessors of humankind subsisted on a plant-heavy diet, with some communities relying solely on plants for nourishment. Early herbivores ate items such as fruits, nuts, leaves, and mushrooms. Humans eventually evolved to be omnivorous, or capable of digesting both plants and meat. Depending on who an individual’s most recent prehistoric ancestors were, some humans evolved to be able to digest meat and dairy more efficiently than others. However, humans’ ability to thrive on plant foods remained relatively stable through the centuries.

With the rise of diseases such as cancer, cardiovascular disease, and diabetes, researchers began examining the diet’s effect on a person’s overall health. Studies into human eating habits led some scientists to believe that many people could benefit from a diet based on primarily plants. Research into the effects of high-protein, meat-heavy diets have shown detrimental effects in mammals such as humans who did not evolve to eat large quantities of meat protein. Scientific evaluations also have shown lower incidences of health issues in people who undertake plant-based diets. A 2015 study linked plant-based dieting to a lower risk of cardiovascular disease. Evidence also suggests that a diet heavy in plant foods supports a healthy gut by decreasing inflammation throughout the body.

Studies have found that a diet high in fruits and vegetables plays a role in preventing diseases such as hypertension, stroke, coronary heart disease, type 2 diabetes, chronic obstructive pulmonary disease, asthma, and rheumatoid arthritis. Planet-based diets also help with weight loss and have the potential to help individuals that are obese. In the wake of these findings, nutritionists, physicians, and researchers began recommending plant-based meal plans to individuals experiencing these health problems.

Plant-based dieting proponents point to the overall constitution of meat products as a reason to decrease intake. Mass meat production facilities often use antibiotics and hormones to increase the size of cattle and poultry. Studies have shown that such substances in meat can have detrimental effects on human health. Toxins such as mercury, cadmium, and synthetic estrogens also have been found in meat and fish products farmed near industrial facilities or fished from waters that have had industrial waste spilled into them. Many of these contaminants have proven carcinogenic to humans.

Plant-based dieting advocates also point to the overall toll animal sourced food production has on environmental health. The world’s food systems account for more than one-fourth of greenhouse gas emissions. Livestock production accounts for 80 percent of these emissions. Demand for livestock products is high in Western countries, as the average Western diet typically contains large amounts of meat. Reducing meat intake can help reduce carbon emissions and help slow the process of climate change. Such reductions also help improve the quality of food products by lessening air and water pollutants that can seep into the food supply.

Overview

Plant-based diets do not have to exclude meat. If an individual chooses to include meat in his or her diet, the meat should account for a very small percentage of the individual’s daily meals. Dairy products and eggs also are severely limited, if not excluded altogether. Plant-based diets also tend to eliminate consumption of highly processed foods such as refined sugars, oils, and flours.

Planet-based diets include several whole food groups. Fresh fruits and vegetables are highly encouraged. Recommended fruits include bananas, grapes, strawberries, blueberries, oranges, cherries, and other seasonal fruits. Vegetables include greens, including lettuce and spinach; starchy vegetables such as potatoes, yams, squash, corn, and cruciferous vegetables such as broccoli, cabbage, kale, collard greens, and cauliflower. Whole grains include items such as rice, whole wheat, oats, quinoa, barley, and millet. Legumes include foods such as beans, lentils, and peas. Consumption of nuts and seeds also is encouraged to meet nutritional recommendations for healthy fats.

Plant-based diets can limit a person’s daily caloric intake. Doctors recommend planning out meals in advance to ensure that adequate nutrition is attained. To achieve the recommended amount of calories each day, plant-based dieting focuses on ensuring high intake of starches. Sources of plant-based starches include tubers, or foods that grow in the ground, such as potatoes and sweet potatoes; corn; peas; whole grains such as brown rice; and legumes such as black beans and chickpeas. Such foods increase caloric intake and keep people feeling full and energized throughout the day.

Plant-based dieting sometimes involves eliminating dairy products such as milk and butter. Some people also eliminate eggs. Several nondairy products are available to consumers looking to replace dairy in their diets. Plant-based dieters can substitute dairy beverages with products such as almond milk, soy milk, and rice milk. Tofu is a common substitute for meat items, as are edamame, quinoa, and beans. People eliminating meat and dairy products should pay special attention to the protein content of plant foods to ensure that they are eating sufficient amounts to maintain good health. When eliminating foods from the diet, individuals also should take into account any food allergies and sensitivities that may hinder their ability to replace essential nutrients in the diet. Examples include nut allergies and celiac disease.

Bibliography

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