PLANT-BASED DIETS 101
by Johnny B
BSc; ISSA Nutritionist
To introduce the plant-based nutritional lifestyle, we will consider the following questions:
1. WHAT IS IT?
2. DOES IT WORK?
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1. WHAT IS IT?
“Plant-based diet” might be best considered an umbrella term for diets that emphasise the consumption of foods that come from plants such as fruits, vegetables, grain, nuts, seeds and legumes.
They encourage the limitation, if not prohibition, of animal products and processed foods.
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WHAT ARE VEGETARIAN AND VEGAN DIETS?
According to the International Vegetarian Society, a vegetarian is a person who does not eat meat, poultry, fish, shellfish or by-products of animal slaughter. Vegetarians consume varying amounts of fruits, vegetables, grains, pulses, nuts and seeds and some do not consume eggs and/or dairy.
There are a number of different kinds of vegetarian diets including:
Lacto-ovo vegetarian: includes eggs and dairy
Lacto vegetarian: includes dairy but no eggs
Ovo vegetarians: includes eggs but no dairy
Vegans: excludes eggs, dairy and all animal-derived products
DOES IT WORK?
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There is evidence that plant-based diets can cause:
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Weight loss
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Improved general health
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Improved heart-health
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Improved diabetes-related health (e.g. insulin sensitivity)
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Greater longevity
However, this should also be viewed in light of the evidence that low carb diets and paleo diets (both which often include large amounts of animal products) have also been associated with similar improvements in health and weight loss.
Click here for a full research review of plant-based diets.
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