This Is How to Follow a Plant-Based Diet, Explained in 2 Minutes
In this video, learn the guidelines for a plant-based diet, along with the health benefits of following a plant-based diet.
The phrase “plant-based diet” has reached buzzword status, and like all buzzwords, it’s prone to misuse, exaggerations, and misinterpretations. Let’s get to the truth about what the plant-based diet actually is, before it loses its meaning entirely.
A plant-based diet means that you get the bulk of your daily calories from plant-based foods, as opposed to animal-based foods. In particular, plant-based eaters seek out minimally processed forms of plants. If you want to eat a plant-based diet, here are the foods you might incorporate:
A wide variety of fruits and vegetables, including “starchy” ones like potatoes and peas
Lots of whole grains, which provide bulk and heartiness to the meal
Beans and legumes, which provide lean protein and fiber
Nuts and seeds, which help add adequate calories and healthy fat to the otherwise lean diet
Minimally processed foods like whole-wheat bread, tofu, soy milk, and hummus
References
Borgi, L., et al. (2015). Long-term intake of animal flesh and risk of developing hypertension in three prospective cohort studies. Journal of Hypertension.
Harvard Health Publishing. (2021). The right plant-based diet for you.
International Foundation for Functional Gastrointestinal Disorders. (n.d.). Dietary Fiber – Is it good for IBS?
McMacken, M., et al. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of Geriatric Cardiology.
Melina, V., et al. (2016). Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics.
National Lipid Association. (n.d.). Adding soluble fiber to lower your cholesterol.
Satija, A., et al. (2016). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS Medicine.
T. Colin Campbell Center for Nutrition Studies. (2017). Whole food, plant-based diet guide.
Tonstad, S, et al. (2009). Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care.
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