We often think that a plant-based diet is the same as the vegetarian diet. However, there are many variations to this plant-forward eating pattern. What are these variations and how can you proceed with this regimen?
Medically reviewed by Jezreel Esguerra, MD · General Practitioner
We often think that a plant-based diet is the same as the vegetarian diet. However, there are many variations to this plant-forward eating pattern. What are these variations and how can you proceed with this regimen?
A plant-based diet, also called a plant-forward eating pattern, focuses on eating foods that come from plants. Aside from fruits and vegetables, the other food choices include whole grains, beans, legumes, nuts and seeds, and some oils.
When you are in a plant-forward eating pattern, you can also decide on your calorie limits. For instance, you can have a plant-based diet with 1400 calories. Or if that’s too low, you can go for 1,500 calories. The limit, of course, depends on several factors like your gender, age, and activity level.
One thing to clarify about this regimen is the misconception that you cannot eat meat or dairy. Remember that the goal is to focus more on plant-based foods; hence, if you’re not comfortable with eliminating meat and dairy products, you can still choose to eat them, at least, minimally.
To further prove the point that you can still eat meat and dairy while in a plant-forward eating pattern, let’s discuss this diet’s different styles:
Now, the next question is, how are you going to choose which type of plant-based diet is for you? The best course of action is to consult your doctor or dietitian. You can talk to them about your preferences and medical or nutritional needs for your age and level of health.
Before following the plant-forward eating pattern, you must be wondering: what benefits can I get out of this regimen? Will it be able to help me if I am experiencing a particular health condition?
Since the diet focuses on plant-based foods, expect that your meals are rich in fiber, vitamins, and minerals, as well as proteins. Additionally, each plate will probably be low in calories and saturated fats. It can even be cholesterol-free!
Thus, the plant-forward eating pattern can help:
Studies have shown that saturated and trans fats can potentially increase the risk of neurodegenerative disorders like Alzheimer’s disease. The good news is, a plant-based diet avoids these types of fats. Furthermore, it is rich in brain-protecting nutrients like folate, vitamin E, and other anti-oxidants.
According to reports, reducing the amount of high-fat foods and animal products in your diet can reduce the risk of certain types of cancer.
For example, the abundance of fiber in a plant-forward eating pattern can address the excess hormones that may lead to prostate and breast cancer. On top of that, fiber is a great way to “clean” the digestive system; hence, it can also help protect you against colorectal cancer.
A plant-based diet has the potential to:
These two, along with weight reduction, can help manage diabetes. Some reports also state that with a plant-based diet, it is possible to “reverse” the symptoms of Type 2 diabetes.
Did you know that a plant-based diet can help improve some of the risk factors of heart diseases including hypertension, inflammation, atherosclerosis, and high cholesterol? This makes a plant-based diet a great way to manage heart-related conditions.
And finally, because there’s a significant change not only in your caloric limit but also in your choices of food, a plant-forward eating pattern can boost weight loss. Some experts even say that with this diet, you can lose weight even without exercise.
To start with a plant-based diet, take note of the following tips:
As a reminder and precaution, understand that not all plant-based food items are healthy.
For instance, in the market, there are items like sweets and hot dogs that are plant-based but are processed. Experts say that these processed, plant-based products might have more salt and sugar than their regular, non-plant-based counterparts.
In the end, if you are planning to go for a plant-based diet and want to try out readily available products in the groceries, learn to check food labels. Most importantly, consult your doctor or a dietitian for guidance.
Learn more about Special Diets here.
Disclaimer
Hello Health Group does not provide medical advice, diagnosis or treatment.
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