A Practical Guide to Plant-Based diet: Why and How to Get Started
The plant-based diet is gaining momentum thanks to its proven benefits for both health and the environment. In this article, we explore what plant-based foods are, why they’re worth including in your daily routine, and how to get started easily. Keep reading to discover everything you need to know.
What Are Plant-Based Foods?
Plant-based foods are those that come exclusively from plants. This includes fruits, vegetables, legumes, grains and more processed options like tofu or textured soy protein.
These foods are naturally rich in fibre, vitamins and minerals. As 100% plant-based ingredients, they are an ideal option for anyone looking to follow a more balanced and conscious diet.
Key Benefits of a Plant-Based Diet
Adopting a plant-based diet offers a wide range of health benefits. Here are some of the most relevant:
Supports Heart Health
Plant-based foods can help lower the risk of heart disease by reducing bad cholesterol and blood pressure.
This is due to their low saturated fat content and high antioxidant levels.
Source: (Harvard T.H. Chan School of Public Health, 2020).
Reduces the Risk of Chronic Diseases
Plant-based ingredients may help prevent conditions such as type 2 diabetes and certain types of cancer.
Their anti-inflammatory properties and ability to improve blood sugar regulation are key factors.
Source: (Journal of the American College of Cardiology, 2019).
Boosts Overall Nutrition
These foods are naturally high in essential nutrients like vitamins, minerals and dietary fibre, helping the body stay in balance.
Improves Digestion
The fibre content in plant-based foods supports healthy digestion and helps prevent constipation.
List of Common Plant-Based Foods
If you’re looking to include more plant-based ingredients in your meals, here’s a handy list of accessible, nutrient-rich options to try:
- Fruits: apples, bananas, strawberries, grapes
- Vegetables: spinach, carrots, broccoli, cucumbers
- Legumes: lentils, chickpeas, beans
- Whole grains: oats, quinoa, brown rice
- Nuts & seeds: almonds, walnuts, chia seeds
- Soy-based products: tofu, tempeh, soy milk
- Root vegetables: potatoes, sweet potatoes, yuca
Examples of Plant-Based Foods in Your Daily Diet
Looking for ideas to get started? Here are a few easy, delicious plant-based food options:
- Tofu: High in protein and versatile in many dishes. Explore our Obrador Sorribas range, including organic options.
- Hummus: A chickpea-based spread ideal as a dip or side. Try the Obrador Sorribas varieties, made with 100% plant-based ingredients.
- Plant-based burgers: A tasty and healthy alternative to meat. Discover Gozo’s original recipes, packed with real vegetables and bold flavours.
- Plant-based milks: Almond, soy or oat milk for those who avoid dairy.
- Green smoothies: Made with spinach, kale and fruit — perfect to start your day with energy.
Switching to a plant-based diet is a simple way to care for your health while helping the planet. It’s all about discovering new ways to eat well, with variety, balance and enjoyment.
Because eating better can be easy. And yes — delicious too.