What is a Plant-Based Diet?

A plant-based diet is any diet that focuses on consuming plant-derived products. The term “plant-based diet” literally translates to “dieta basada en plantas,” but due to the simplicity of the term, the English phrase is commonly used even in Spanish-speaking countries.

Hearing terms like vegetarian or vegan is already common, and the nutritional importance of reducing animal-based proteins in daily diets is increasingly discussed, giving rise to flexitarianism. The model of eating is undergoing a shift, adapting to the growing variety of plant-based products.

These new dietary models are gaining more followers every day due to their countless benefits and a growing change in mindset. In recent years, nutrition experts have begun using the new term “plant-based diet,” which is fundamentally based on plant foods. However, it is not a nutrient-deficient or boring diet, as it includes a wide variety of foods such as fruits, vegetables, whole grains, nuts, seeds, and legumes.

Benefits of a Plant-Based Diet

In recent years, numerous studies have backed the benefits of following a plant-based diet. Beyond being a trend, this way of eating is associated with better health, greater longevity, and a reduced environmental footprint. Below, we explore some of its main advantages:

Improves Cardiovascular Health

A plant-based diet has been linked to a lower incidence of heart disease. According to the American Heart Association, plant-based diets can reduce LDL cholesterol and blood pressure.

Helps Control Weight

A plant-based diet is usually lower in calories and more satiating due to its high fibre content, which can help maintain a healthy weight. Studies published in Nutrients support this relationship.

Reduces the Risk of Type 2 Diabetes

Several studies have shown that a diet rich in vegetables, legumes, and whole grains can improve insulin sensitivity and reduce the risk of developing type 2 diabetes. The Harvard T.H. Chan School of Public Health highlights that this type of diet helps regulate blood glucose levels.

Provides High Nutrient Content

Fruits, vegetables, legumes, seeds, and nuts are rich in vitamins, minerals, and phytonutrients essential for the body.

Environmental Benefits

Adopting a plant-based diet helps reduce the carbon footprint, water consumption, and deforestation linked to livestock production, according to the Food and Agriculture Organization (FAO).

Things to Consider When Following a Plant-Based Diet

While a plant-based diet offers numerous benefits, it’s also important to pay attention to certain aspects to ensure balanced and healthy nutrition.

Proper Nutrient Planning

It’s important to ensure you’re consuming enough plant-based proteins from sources like legumes, nuts, seeds, and whole grains.

Vitamin B12

Since it’s not found naturally in plant foods, those following a plant-based diet should supplement this vitamin or consume fortified products. According to the National Institutes of Health (NIH), a B12 deficiency can cause fatigue and neurological problems.

Iron and Calcium

Although iron and calcium are present in leafy greens, legumes, and nuts, their absorption may be lower than that of animal-based iron and calcium. Therefore, it’s recommended to combine them with vitamin C to improve absorption.

Omega-3

Plant-based sources of omega-3, such as chia, flaxseeds, and walnuts, are important for brain and cardiovascular health and should be included in the diet.

Avoid Ultra-Processed Foods

Not all plant-based products are healthy; it’s advisable to prioritise fresh foods and avoid those with unnecessary additives and preservatives.

Plant-Based Trend

When analysing the plant-based food trend, experts stress that it not only offers health benefits but also has significant environmental implications. However, this is not a trend driven by the industry but by the growing awareness of many consumers who associate plant-based products with more sustainable options.

As such, the demand for plant-based products has surged, engaging the food development and technology industries. At the production level, food companies are working on developing and selling plant-based alternatives to meat and dairy.

These new eating models will be crucial in the future, as they could save our planet and improve the health of thousands of people worldwide.

How to Start Eating Plant-Based?

To finish, here are some tips for starting a plant-based diet simply but safely:

1. Make the dietary change gradually. You can stay in a flexitarian or vegetarian transition for several months to ensure you’re consuming enough protein, and slowly reduce animal-based protein.
2. Identify the plant-based proteins you will include in your diet. Explore different ways of cooking them and try new foods you haven’t used before. We recommend our legumeat range and also stock up on a variety of nuts, seeds, and legumes.
3. Consult with a nutritionist to ensure you’re getting enough vitamin B12 in your plant-based diet, and check your levels after about a year on this diet.

As you can see, it’s easy to join the “plant-based” revolution and move a little closer to the future. Eating models are changing, and now is the time to make the change.