Plant-based diet -
Nevertheless, health and wellness communities agree that diets emphasizing fresh, whole ingredients and minimizing processed foods are superior for overall wellness.
It focuses on minimally processed foods and prioritizes plants. Studies show that plant-based diets are effective at stimulating weight loss and improving health 1 , 2.
This article reviews everything you need to know about the whole-foods, plant-based diet, including its potential health benefits, foods to eat, and a sample meal plan. There is no clear definition of a what constitutes a whole-foods, plant-based diet WFPB diet.
This is because plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet. For these reasons, this diet is often confused with vegan or vegetarian diets.
Yet although similar in some ways, these diets are not the same. People who follow vegan diets abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs, and honey.
Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy 3. The WFPB diet, on the other hand, is more flexible.
While one person following a WFPB diet may eat no animal products, another may eat small amounts of eggs, poultry, seafood, meat, or dairy. The whole-foods, plant-based diet emphasizes plant-based foods while minimizing animal products and processed items. Obesity is an issue of epidemic proportions.
Fortunately, making dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health. The high fiber content of the WFPB diet, along with the exclusion of processed foods , is a winning combination for shedding excess pounds.
A review of 12 studies that included more than 1, people found that those assigned to plant-based diets lost significantly more weight — about 4. Adopting a healthy plant-based eating pattern may also help keep weight off in the long run.
A study in 65 people with overweight or obesity found that those assigned to a WFPB diet lost significantly more weight than the control group and were able to sustain that weight loss of 25 lbs Many studies have demonstrated that whole-food, plant-based diets are effective for weight loss.
They may also help you maintain weight loss in the long run. Adopting a whole-foods, plant-based diet not only benefits your waistline, but it can also lower your risk and reduce symptoms of certain chronic diseases. Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy.
A large study in over , people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes , and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets 9.
However, less nutritious plant-based diets that included sugary drinks, fruit juices, and refined grains were associated with a slightly increased risk of heart disease 9. Similarly, several other studies suggest that people following a healthy plant-based diet may have a lower risk of heart disease compared to meat eaters 10 , Consuming the right kinds of food is critical for heart disease prevention when following a plant-based diet, which is why adhering to a WFPB diet is the best choice.
Research suggests that following a plant-based diet may reduce your risk of certain types of cancer. A study in over 76, people found that following a healthy plant-based diet could be associated with a lower risk of breast cancer Similarly, another recent study showed that greater consumption of nutritious plant-based foods was linked to a lower risk of aggressive forms of prostate cancer, especially in men under 65 years Furthermore, a review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers In many studies, higher intakes of fruits and vegetables have been strongly associated with a reduction in cognitive decline.
Other studies in older adults have found that plant-based eating patterns may be associated with a reduced risk of cognitive impairment, along with a slower decline in brain function 17 , Adopting a WFPB diet may be an effective tool in managing and reducing your risk of developing diabetes.
Another study demonstrated that plant-based diets could be beneficial for the prevention of type 2 diabetes, especially when they included nutritious plant-based foods like fruits, vegetables, whole grains, nuts, and legumes Plus, plant-based diets have been shown to improve blood sugar control , body weight, and cholesterol levels in people with diabetes Following a whole-foods, plant-based diet may reduce your risk of developing heart disease, certain cancers, cognitive decline, and diabetes.
Switching to a plant-based diet not only benefits your health — it can help protect the environment, as well. Adopting sustainable eating habits can help reduce greenhouse gas emissions, water consumption and land used for factory farming, which are all factors in global warming and environmental degradation.
A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least amount of animal-based foods such as vegan, vegetarian, and pescatarian diets.
Plant-based diets emphasizing local ingredients are more environmentally friendly than diets that rely heavily on mass-produced animal products and produce.
From eggs and bacon for breakfast to steak for dinner, animal products are the focus of most meals for many people. If animal foods are eaten, they should be eaten in smaller quantities, with attention paid to the quality of the item.
Foods like dairy, eggs, poultry, meat and seafood should be used more as a complement to a plant-based meal, not as the main focal point. If supplementing your plant-based diet with animal products, choose quality products from grocery stores or, better yet, purchase them from local farms.
While you can consume conventional animal products, some people may choose pasture-raised, grass-fed, wild-caught, or organic products for environmental reasons or personal preferences. A healthy, WFPB diet should focus on plant foods like vegetables, fruits, whole grains, legumes, nuts, and seeds.
If animal products are eaten, they should be eaten in smaller quantities compared to plant foods. The WFPB diet is a way of eating that focuses on consuming foods in their most natural form. This means that heavily processed foods are excluded.
When purchasing groceries, focus on fresh foods and, when purchasing foods with a label, aim for items with the fewest possible ingredients. While healthy animal foods can be included in a WFPB diet, they should be minimized. These include:. When following a WFPB diet, highly processed foods should be avoided and animal products minimized.
The following 1-week menu can help set you up for success. It is a very healthy way of eating and can meet all of your nutrient needs. Most adults can benefit from a plant-based diet. Research shows plant-based diets may prevent and treat chronic diseases and reduce dependence on medications.
If you suffer from a digestive disease, consult your doctor prior to changing your diet. Try not to equate protein with meat. There are a lot of great plant-based protein sources, including tofu, lentils, beans, nuts and nut butters, seeds, and quinoa.
Getting started on a plant-based diet may seem overwhelming, but take it one day at a time. Incorporate whole grains, such as oatmeal, quinoa, farro, brown rice, or whole wheat bread. Healthy fats—avocado, nuts, olives, seeds—are a great way to keep you satisfied.
As you get used to eating more plants, try limiting yourself to one animal product a day. What is a plant-based diet, and is it healthy?
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