The Rise of Plant-Based Diets
Plant-based diets have grown in popularity in recent years. Around the world, especially in the United States, health gurus, environmentalists, and everyday people alike are opting for more plant-based food preparation. Whether it's vegan restaurants or simple plant-based alternatives on grocery store shelves, the spotlight of the consumer’s diet began a shift to focusing less on meat and more on plants. These nutrient-dense diets consist of foods made from plants, fruits, vegetables, nuts, seeds, beans, and whole grains. They have grown in popularity for various reasons, like personal health concerns, but another leading cause for the switch is the potential benefits for planetary health. Plant-based foods have significantly smaller environmental impacts. They reduce greenhouse gas emissions and agricultural land use and help conserve water (Gibbs & Cappuccio, 2022). Another reason for the surge in popularity is that plant-based diets are far more flexible than similar vegetarian and vegan diets. According to clinical nutritionist Sabrina Toledano, “You can eat poultry, beef, eggs, fish, and dairy products, however, most of your nutrient intake is coming from plant-based food sources” (2022). In this article, we will cover the benefits and drawbacks of this diet, as well as some considerations to look at before you decide to make the switch.
With plant-based diets, there are a lot of acknowledged health benefits backed by research. To begin, plant-based diets have been consistently shown to reduce your risk for cancer and other diseases. According to MD Anderson Cancer Center, a plant-based diet supports your immune system and reduces inflammation (Alexander, 2019). Plant foods provide the body with minerals and antioxidants to improve cellular health, strengthening the immune system’s ability to destroy abnormal cells. For instance, anthocyanins, which are a type of antioxidant found in cabbage, berries, grapes, and plums, can both reduce inflammation and defend your body from “cancer, Alzheimer’s disease, heart disease, and type 2 diabetes” (Petre, 2022). Inflammation, if left longstanding, can damage cells and tissues, which can lead to cardiovascular disease as well as cancer. The antioxidants we get from fruits and vegetables help prevent and even “remove some of the triggers to these diseases” (Petre, 2022). However, there are also some things to note before switching to this diet.
To successfully reap the benefits of plant-based diets, you must deliberately plan your meals and supplement according to your dietary needs. Without this, it is easy for someone eating plant-based to fail to achieve proper nutrition. A pitfall of consumers is the often mistaking of processed plant-based convenience food, like vegan macaroni and cheese or plant-based cookies or pastries, to be healthy counterparts. According to the Mayo Clinic, some diets can “rely too heavily on processed foods with too many calories, and too much sugar, fat and salt” (Vegetarian Diet: How to Get the Best Nutrition, 2024). You can eat a fully plant-based diet, but if you're consuming lots of processed foods and lacking essential nutrients, you can lose a lot of the health benefits from switching. Furthermore, if looking into a plant-based diet, it is important to consider adding suppletion for essential nutrients like calcium, vitamin D, and vitamin B-12. Plant-based diets exclude vitamin B12-rich foods (meat, fish, poultry, eggs) and exclude milk products, which are rich in calcium.
Finally, the rise of the plant-based diet reflects the way our contemporary view on food, sustainability, and the environment is evolving. While undeniable health benefits are backing the switch to the plant diet, it is not the only way to healthy living. The journey to a healthier future looks different for everyone, even with a plant-based diet. You must consider your own nutrient needs, meal preferences, and access to diversified food options as you make your shift toward plant-based eating. By focusing on balanced meals and proper supplementation, you can achieve the benefits and address the challenges that are a part of this diet. In conclusion, plant-based meals are a step toward better health and a more sustainable world.
References
Toledano, S. (2022, April 12). What is a plant-based diet, and is it healthy? Columbia University Irving Medical Center. https://www.cuimc.columbia.edu/news/what-plant-based-diet-and-it-healthy
Gibbs, J., & Cappuccio, F. P. (2022). Plant-Based Dietary Patterns for Human and Planetary Health. Nutrients, 14(8), 1614. https://doi.org/10.3390/nu14081614
Alexander, H. (2019, November). 5 benefits of a plant-based diet. MD Anderson
Cancer Center. https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html
Petre, A. (2022, February 24). Anthocyanin: Foods, Benefits, Side Effects, and Supplements. Healthline. https://www.healthline.com/nutrition/anthocyanin
Vegetarian diet: How to get the best nutrition. (2024). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/vegetarian-diet/art-20046446?