There is a lot of buzz around plant-based diets in the wellness realm, and you should know the benefits go far beyond the hype of a diet fad. In fact, plant-based diets have coexisted with humanity for millenia.
Around 3200 BC, Egyptians adopted vegetarian diets for spiritual reasons. Plant-based diets have had intersections with Hinduism, manifesting as large populations of Indian vegetarians today. Plant-based diets also are integrated into religions such as Buddhism and Jainism which have strong core principles of nonviolence.
In other words, plant-based diets are certainly not new. Modern scientific research has, however, illuminated the health benefits of plant-based diets which will be elaborated on soon. First, it’s important to understand the various types of plant-based diets.
Plant-focused diets rely on a high percentage of plant foods to varying degrees. Some examples include:
- Semi-vegetarian diet which still incorporates meats and seafood but on a limited, infrequent basis.
- Pescatarian which is essentially the vegetarian diet with the allowance of seafood.
- Vegetarian which avoids only flesh-based animal products but still allows milk, eggs, cheese, etc.
- Veganism which is entirely plant based, allowing for no animal products. In fact, some vegans even avoid honey.
Health Benefits of a Plant-Based Diet: Why You Should Make the Switch
Perhaps some of the most robust evidence around the health benefits of eating more plant-focused foods come from studies on the cardiovascular benefits. In fact, a recent 2024 study examined 23 years of data on plant-based diets studied for cardiovascular outcomes and found that vegetarian and vegan diets promote: (1)
- Better lipid profiles
- Improved glycemic control
- Lower mortality risk from cardiovascular disease
- Lower inflammation levels
Plant-based diets have also been linked to improved cognitive health in old age. We all want to stay as mentally sharp for as long as possible and maintain independence into the latter decades of life, and a plant-based diet might help according to research.
Low vegetable intake is associated with lower global cognition and executive functioning (2). A high intake of vegetables in the diet has been linked to lower risk of dementia. (3) While the mechanisms behind the benefits of vegetables for cognitive health isn’t entirely clear, research is still underway.
Essential Nutrients in a Plant-Based Diet: Getting What You Need
There are a few items to consider when thinking about adopting a more plant-focused diet, including a higher risk of certain nutritional deficiencies. Certain essential nutrients are more bioavailable in animal-based foods, making a heavily plant-based diet more difficult for obtaining these essential nutrients in sufficient quantities.
B12 and iron deficiencies are common in heavily plant-focused diets, such as the vegan diet. (4)(5)
Regularly having these levels tested in blood work can help you determine if your plant-focused diet is contributing to a B12 or iron deficiency. Fortunately, iron and B12 deficiency are simple to correct with supplementation. (6)(7)
Tips for Transitioning to a Plant-Based Diet
The first tip to consider when envisioning your plant-focused diet is what level of plant-based eating aligns with your capacity and goals. A vegan diet will require more of a transition than a vegetarian diet, as the vegetarian diet allows for more flexibility. If you don’t wish to give up fish, perhaps a pescatarian diet is for you. The wonderful thing about plant-based eating is there is no one-size-fits-all approach.
Another tip for starting on your plant-based eating journey is to gather resources so you can be prepared. Perhaps invest in kitchen tools that will expand your ability to make plant-based meals such as a high-speed blender, spiralizer, or food dehydrator. If you are lacking in ideas for recipes, try out cookbooks or explore the internet for blogs (like AANMC’s Naturopathic Kitchen), YouTube channels, etc. focused on plant-based eating.
For individualized advice on what diet is best for you, speak to a naturopathic doctor. They will work with you to create a lifestyle and dietary plan tailored to your specific needs.
