Everything you need to know about plant based diets

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A plant based diet is one that focuses on only or mostly foods from plant sources. This way of eating may have benefits for both a person’s health and the planet.
In this article, we look at what a plant based diet is, the health benefits, and what nutritional considerations a person should make before switching.
What is a plant based diet?
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A plant based diet is a diet that involves consuming mostly or only on foods that come from plants. People understand and use the term plant based diet in different ways.
Some people interpret it as a vegan diet, which involves avoiding all animal products.
For others, a plant based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, but they may, occasionally, consume meat, fish, or dairy products.
A plant based diet also focuses on healthful whole foods, rather than processed foods.
Health benefits
Following a plant based diet offers many possible health benefits, including:
Research suggests that people who eat primarily plant based diets tend to have a lower body mass index (BMI) and lower rates of obesity, diabetes, and heart disease than those who eat meat.
Research
BMI
obesity
diabetes
heart disease
Plant based diets are high in fiber, complex carbohydrates, and water content from fruit and vegetables. This may help to keep people feeling fuller for longer and increase energy use when resting.
carbohydrates
fuller for longer
A 2018 study found that a plant based diet was effective for treating obesity. In the study, researchers assigned 75 people who were overweight or had obesity to either a vegan diet or a continuation of their regular diet, which contained meat.
vegan diet
After 4 months, only the vegan group showed a significant weight loss of 6.5 kilograms (14.33 pounds). The plant based vegan group also lost more fat mass and saw improvements in insulin sensitivity, whereas those who consumed a regular diet with meat did not.
insulin
A 2009 study on more than 60,000 people also found that vegans had the lowest average BMI, followed by lacto-ovo vegetarians (those that eat dairy and eggs) and pescatarians (people who eat fish but no other meat). The group with the higher average BMI were nonvegetarians.
2009 study
A 2019 study from the Journal of the American Heart Association found that middle aged adults who ate diets high in healthful plant foods and low in animal products had a lower risk of heart disease.
2019 study
According to the American Heart Association, eating less meat can also reduce the risk of:
American Heart Association
stroke
stroke
high blood pressure
high blood pressure
high cholesterol
high cholesterol
certain cancers
certain cancers
type 2 diabetes
type 2 diabetes
obesity
obesity
Plant based diets may help people prevent or manage diabetes by improving insulin sensitivity and reducing insulin resistance.
insulin resistance
Of the 60,000 people studied in 2009, only 2.9% of people on a vegan diet had type 2 diabetes, compared to 7.6% of those eating a nonvegetarian diet.
type 2 diabetes
People eating vegetarian diets that included dairy and eggs also had a lower risk of type 2 diabetes than meat eaters.
Researchers have also looked at whether following a plant based diet can help treat diabetes. The authors of a 2018 review indicate that vegetarian and vegan diets could help people with diabetes reduce their medication needs, lose weight, and improve other metabolic markers.
2018 review
The authors suggested that doctors might consider recommending plant based diets to people with prediabetes or type 2 diabetes. While veganism showed the most benefits, the researchers stated that all plant based diets would lead to improvements.
People wanting to try a plant based diet should try one that they think they can follow long term.
For more science-backed resources on nutrition, visit our dedicated hub.
dedicated hub
Foods to eat
People should focus on eating the following food groups when transitioning to a plant based diet:
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A plant based diet includes all fruits, such as:
berries
citrus fruits
bananas
bananas
apples
apples
grapes
melons
avocado
avocado
A healthful plant based diet contains plenty of vegetables. Including a variety of colorful vegetables provides a wide range of vitamins and minerals.
vitamins
Examples include:
broccoli
broccoli
kale
kale
beetroot
beetroot
cauliflower
asparagus
asparagus
carrots
carrots
tomatoes
tomatoes
peppers
zucchini
Root vegetables are a good source of carbohydrates and vitamins. They include:
sweet potato
sweet potato
potatoes
butternut squash
butternut squash
beets
Legumes are an excellent source of fiber and plant based protein. People can include a wide variety in their diet, including:
chickpeas
chickpeas
lentils
lentils
peas
kidney beans
black beans
Seeds are a great snack or an easy way to add extra nutrients into a salad or on top of a soup.
Sesame seeds contain calcium and sunflower seeds are a good source of vitamin E. Other seeds include:
calcium
vitamin E
pumpkin
pumpkin
chia
chia
hemp
hemp
flax
flax
Nuts are a good source of plant based protein and vitamins, such as selenium and vitamin E.
selenium
brazil
brazil
almonds
almonds
cashews
cashews
pecans
macadamia
macadamia
pistachios
pistachios
It is vital to consume polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids. Plant based sources include:
omega-3
avocados
walnuts
walnuts
chia seeds
hemp seeds
flaxseed
olive oil
olive oil
canola oil
Whole grains are an excellent source of fiber and help maintain stable blood sugar. They also contain essential minerals, such as magnesium, copper, and selenium.
magnesium
copper
Examples of whole grains include:
brown rice
brown rice
oats
oats
spelt
buckwheat
buckwheat
quinoa
quinoa
wholegrain bread
rye
barley
barley
If people want to reduce their dairy intake, there is a wide range of plant based milk available in grocery stores and online. These include:
almond
almond
soy
soy
coconut
coconut
rice
rice
oat
oat
hemp
hemp
Just make sure to choose unsweetened plant milk options.
Foods to avoid
Just reducing or eliminating animal products does not automatically mean a plant based diet is healthful. It is also vital to reduce or avoid unhealthful foods, such as:
processed foods
sugary foods, such as cakes, biscuits, and pastries
refined white carbohydrates
processed vegan and vegetarian alternatives that may contain a lot of salt or sugar
excess salt
fatty, greasy, or deep fried foods
Recipes to get started
The following recipes can help a person get started with a plant based diet:
Breakfast
apple cinnamon baked oatmeal
apple cinnamon baked oatmeal
almond, wild blueberry, and flax smoothie
almond, wild blueberry, and flax smoothie
tofu scramble
tofu scramble
Lunch
Tuscan bean salad
Tuscan bean salad
butternut squash soup
butternut squash soup
rosemary balsamic roasted vegetables
rosemary balsamic roasted vegetables
Dinner
quinoa salad
quinoa salad
cauliflower pizza
cauliflower pizza
chili non carne
chili non carne
Dessert
apples with almond apricot sauce
apples with almond apricot sauce
dark chocolate covered figs
dark chocolate covered figs
peanut butter cup energy bites
peanut butter cup energy bites
Snacks
peanut butter banana protein bars
peanut butter banana protein bars
basic hummus
basic hummus
salt and cinnamon kale chips
salt and cinnamon kale chips
Considerations
Before starting a plant based diet, people should ensure they take steps to get enough of the following nutrients:
Vitamin B-12 is an essential nutrient for blood and cell health. B-12 deficiency can lead to anemia and nerve damage. B-12 is present in many animal products but not in many plant based foods.
anemia
People who eat a vegan or even a vegetarian diet could consider taking a B-12 supplement or consume products fortified with B-12. Foods include some cereals, plant based milk, and nutritional yeast.
People following a plant based diet may have to ensure they get enough iron in their diet, as it has lower bioavailability in plants than meat.
lower bioavailability
Plant based foods that are a good source of iron include:
kidney beans
black beans
soybeans
spinach
spinach
raisins
cashews
oatmeal
cabbage
cabbage
tomato juice
dark leafy greens
Make sure to combine citrus and other vitamin C sources with plant based sources of iron to increase absorption.
Some people may have concerns about getting enough protein from a plant based diet. However, there is a wide variety of plant based sources of protein, including:
lentils
chickpeas
quinoa
beans, such as kidney, pinto, or black beans
beans
tofu
tofu
mushrooms
mushrooms
nuts
seeds
Consuming proteins from a variety of food sources can help provide all the necessary amino acids for good health. For example, people could add a handful of seeds or a spoonful of hummus to tofu or beans.
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Omega-3 fatty acids are essential as they help reduce inflammation, memory loss, and other chronic conditions, such as heart disease. The two primary omega-3 fatty acids are EPA and DHA.
inflammation
Fish, seafood, and animal products, such as eggs are among the primary sources EPA and DHA.
While several plant based foods, such as walnuts, hempseed, and flaxseed, contain omega-3 ALA, research shows that the body is slow and inefficient at converting ALA to EPA and DHA. Some people are also genetically at risk for poor absorption of ALA.
research shows
Vegetarians exhibit lower levels of DHA and EPA in blood and tissue, which may increase inflammation, memory difficulties, brain fog, and other effects. People following a plant based diet might want to consider taking an omega-3 supplement.
Some dietitians advise vegetarians to reduce the amount of pro-inflammatory linoleic acid they consume. Soybean, corn, sunflower, and safflower oils contain linoleic acid.
Summary
Eating a diet higher in plant foods and lower in animal products can have many health benefits, including weight loss or maintenance and a lower risk of heart disease and diabetes.
If people want to make the switch to a plant based diet, they can start by gradually reducing their meat and dairy intake.
Eating an entirely plant based meal once a week, or swapping out one animal product for a plant based one, can be an excellent place to start.
People may also wish to speak to a doctor or dietitian before making significant changes in their diet.