Food trends come and go, but it seems that this whole plant-based diet thing is here to stay. Even fast-food joints are on board; KFC just started rolling out vegan chicken nuggets and Denny’s now offers the Beyond Burger nationwide. And people are eating it up. In fact, the plant-based food market is expected to grow at a rate of 11.9 percent from 2020 to 2027 to reach $74.2 billion by 2027, with non-dairy milks showing the most potential for growth. (Which makes sense—we see how fanatic people can get about their Oatly!) On Instagram, though, #plantbased eating looks a lot more like rainbow-colored grain bowls and avocado-based ice creams, not meatless meatball subs.
n reality, the average plant-based diet really falls somewhere between White Castle Impossible Sliders and that acai-chia-hemp-tofu-mango-kale smoothie bowl your favorite food blogger posted last week. "A plant-based diet means eating primarily whole plant foods rich in vitamins, minerals, fiber, antioxidants, and healthy fats," says Alexis Joseph, RD, the dietitian behind the popular blog Hummusapien. Of course, sometimes you just need some nuggets. Plus, plant-based eating also gives you the flexibility to enjoy the occasional slice of real cheese pizza or bowl of chicken soup. If you’re curious about what plant-based eating is all about, and whether it might be right for you, here’s what you need to know.
What is a plant-based diet, really? Is it the same as vegan?
A plant-based diet means prioritizing plant foods—specifically minimally processed fruits, veggies, whole grains, beans, legumes, nuts, and seeds, says Joseph. What that looks like can vary from person to person, though.
For instance, if you follow a Mediterranean diet, you can easily be mostly plant-based, prioritizing items like legumes, nuts, healthy fats, fruits and veg, and avoiding fish. If you’re keto, it may be a little harder to follow since the keto diet nixes more carb-rich foods like whole grains, starchy vegetables, and fruit, but it can be done. (Plant-based keto is a thing!) And plant-based doesn't necessarily mean plant-exclusive. Though veganism is a type of plant-based diet, you don't have to cut out all animal products forever to consider yourself a plant-based eater. (Plus, not all vegan foods are inherently plant-based; egg-free brownies might be vegan, but they're not truly plant-based if they're packed with processed ingredients.) "I consider myself plant-based because most of the foods I eat are plants," says Joseph. "That said, I also eat yogurt, cheese, eggs, and fish when I feel like it, and that’s okay!"
What do you eat on a plant-based diet?
Again, a plant-based diet is one that emphasizes vegetables, fruits, grains, nuts, seeds, and pulses (beans and legumes). In other words: Anything that doesn’t contain meat, fish, eggs, or dairy is fair game. “When planned appropriately, you can meet all your nutritional needs through a plant-based diet
Instead of animal proteins, for example, you'll focus on plant-based protein sources, like beans, peas, lentils, and soy products (tofu, tempeh, and edamame), says Maciel. Nuts, seeds, and nut butters also deliver a healthy dose of protein, along with healthy fats. Heck, even whole grains provide a few grams of protein per serving.
Below are some easy options you can add to up your plant-based lifestyle game:
Tofu: Super versatile tofu provides eight grams of protein per three-ounce serving.
Tempeh: A cup of tempeh (made from fermented soybeans) contains 33 grams of protein.
Edamame: A cup of edamame contains 18 grams of protein.
Pea protein powders: Add protein powder into a morning smoothie or stir into a drink after an intense workout, since there's 15 g of protein in a scoop.
Lentils: A cup of cooked lentils in stew or a salad has a solid 18 grams of protein.
Chickpeas: A cup of chickpeas has 15 grams of protein.
Peanuts: An ounce of peanuts has 7 grams of protein.
Almonds: A cup of whole almonds has 30 grams of protein, along with a healthy dose of unsaturated fat.
Spirulina: A type of blue-green algae, spirulina has a gram of protein per teaspoon.
Quinoa: Though it counts as a grain, quinoa is actually a seed that contains eight grams of protein per cooked cup.
Chia seeds: A small sprinkling of chia seeds in a smoothie or on some plant-based yogurt can provide about 5 grams of protein.
Seitan: Seitan is a little more processed and not an option for gluten-free eaters, but it’s a complete protein, with 16 grams in a 3-ounce serving.
Ezekiel bread: A bread made from sprouted grains, Ezekiel bread is super easy to digest and has a whopping 5 grams of protein per slice.
Once you've got your protein covered, try to eat as wide a variety of fruits and vegetables as possible, since eating different colored produce can help you get the different nutrients you need. For example, while dark leafy greens are a good source of iron and calcium, wild mushrooms provide vitamin D.
Are animal foods totally off-limits on a plant-based diet?
If your particular flavor of a plant-based diet is plant-exclusive, and you follow a vegan diet, all meat, fish, dairy, and egg products are off the table. You'll also need to steer clear of sneaky ingredients, like whey or casein (milk derivatives) and gelatin (made from animal bones), which are commonly used in processed foods.
If you're taking a flexible approach, though, nothing is absolutely off-limits all the time. Whether you choose to eat animal foods once a day, once a week, or once a month, though, is totally up to you.
Either way, since plant-based eating emphasizes whole foods, you’ll want to minimize or avoid heavily-processed foods as much as possible, even if they’re vegan. Opt to get your protein from chickpeas and lentils instead of processed veggie burgers, and save the store-bought vegan ice creams and cookies for special occasions.
What are the benefits of a plant-based diet?
Since a proper plant-based diet is centered around whole foods, it's rich in vitamins, minerals, antioxidants, and fiber.
"Plant foods are packed with fiber and phytonutrients that support immunity, combat inflammation, and feed the healthy bacteria in your gut,".
Swapping animal protein for plant protein has benefits, too. "Regularly consuming foods high in plant protein versus animal protein can help prevent and reverse a slew of chronic conditions, including diabetes and heart disease.
(The nutrients found in plants help support healthy cholesterol, blood pressure, and blood sugar levels.) Plant-based diets have been linked to a lower risk for heart disease, diabetes, and some cancers.
Another major reason people choose to eat plant-based? Cutting back on animal products has significant environmental benefits. "Eating more plant foods reduces your carbon footprint since livestock production is responsible for a good portion of global greenhouse gas emissions,".
In fact, one serving of meat contributes to more greenhouse gas emissions than twenty servings of vegetables.
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