Diets Decoded: Plant-Based Diet


Is a plant-based diet healthy?

Plant-based—the wellness buzzword that has been hash-tagged more than 32 million times on Instagram and can be found in everything from headlines to menus. But what exactly does it mean to eat plant-based? We’ve got the plant-based diet decoded for you.

What is a Plant-based Diet?

Think of this one as more of a lifestyle than a diet. There’s no clear definition of a plant-based diet, so you might see the term being used to refer to a variety of eating patterns such as vegan, vegetarian or flexitarian. Nonetheless, a plant-based diet simply refers to a diet that emphasizes whole plant foods and keeps animal products and processed foods to a minimum.

What You Eat on a Plant-Based Diet

You’ll be keeping it simple with this diet. Minimally processed, plant foods including vegetables, fruit, whole grains, legumes, nuts and seeds will make up the majority of your meals and snacks. In other words, whole foods without a label, package, or long ingredient list are most often what you’ll be looking for. Animal products, including meat, poultry, fish, eggs, and dairy, can be consumed too, but the emphasis will be on the plants. Food quality is also another important part of a plant-based diet. Locally sourced and organic foods are often prioritized. If you’re going to consume animal products, then you should aim to purchase quality items such as grass-fed beef or free-range eggs.

What You Don’t Eat on a Plant-Based Diet

Nothing is off limits on a plant-based diet, but animal products, including meat, poultry, fish, dairy, and eggs, are either removed or consumed sparingly. Think of animal products as supporting actors rather than the main show with this diet. You’ll also want to avoid processed foods as much as possible, even if they’re plant-based. This includes highly processed foods such as chips, lunch meats, and vegan meats and cheeses that no longer provide the same nutritional benefits as they do in their original, whole-food state.

Pros and Cons of a Plant-Based Diet

A plant-based diet is an all around win-win, especially given the flexibility it affords to meet your personal preferences, nutritional needs, and lifestyle. It’s no secret you’re better off without overly-processed foods that are stripped of their nutrients and high in added sugars, refined grains, and sodium. Additionally, eating less animal products means more room in your diet to load up on nourishing plant foods that are loaded with gut health-promoting fiber, disease-fighting antioxidants, and anti-inflammatory healthy fats. 

RELATED: The Inflammatory Foods You Should Really Avoid

It’s hard to deny the numerous health benefits associated with plant-based diets. One meta-analysis of randomized controlled trials found those assigned a vegetarian diet had significant weight loss compared to those assigned non-vegetarian diets. In addition to weight, evidence suggests that plant-based diets are associated with a reduced risk of heart disease, Type 2 diabetes, and even some types of cancer. 

Wondering how you can add more plants to your diet? Try meatless Mondays and use meat as a garnish rather than a centerpiece. Pile up at least half your plate with vegetables, swap animal protein for legumes, tofu or whole grains, or try enjoying fruit as a sweet treat. Better yet, check out some of our favorite recipes below for delicious, plant-based inspiration for every eating occasion.

The Bottom Line

Flexible, sustainable, nutritious—this is one diet we wholeheartedly support. Load up your plate with as many nutrient-dense whole foods as possible. Then you get to decide if and how you’d like to add in some high-quality animal products. By focusing less on what you’re removing from your diet, and more on what health-boosting foods you can add to your diet, the plant-based eating pattern is one you can and should do for the long haul.

The healthiest diet is an approach to eating that fuels your body and mind and fits into your lifestyle. Eating empowered means listening—really listening—to your body and focusing on the diverse, delicious, healthy foods you can have rather than what a hard-to-follow diet says you can’t have.

Plant-based Recipes We Love



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