All around the world there are many people and cultures that eat diets predominantly consisting of plant foods. The reasons are varied, including religious, ethical, environmental, health and/or financial reasons. In Australia, almost two-thirds of people are reducing the amount of meat that they eat.1
Eating mostly plant foods has been associated with numerous health benefits. Eating more plant foods means that you are more likely to get more of the beneficial nutrients dietary fibre, vitamin C and E, folate, and others, and also tend to eat less saturated fat and cholesterol and calories in general.
The World Health Organisation (WHO) recognises this and recommends increasing the consumption of fruits and vegetables, legumes, wholegrains and nuts.2
The American Dietetic Association says about vegetarian eating that “appropriately planned vegetarian or vegan diets are healthful, nutritionally adequate and may provide health benefits (...)”.3
The US Dietary Guidelines have recently been updated and will replace the 2005 version once published. Acknowledging the health benefits of “several distinct dietary patterns” and that “a common feature of these diets is an emphasis on plant-based foods”4, the updated guidelines recommend a shift towards more plant-based eating, emphasising “vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds”, as well as consuming “only moderate amounts of lean meats, poultry, and eggs”.5
Last but not least, support for plant-based eating also comes to us from Dan Buettner, founder of Blue Zones and member of a team of National Geographic longevity researchers. Buettner has identified pockets around the world such as communities in Loma Linda, Nicoya, Sardinia and Okinawa, where people are living longer - and doing so more healthily - than in the rest of the world. Based on his observations, Buettner’s best advice to us is to eat simply: A plant-based diet. While he states that not everyone living long and healthy lives in the four Blue Zones is strictly vegetarian, meat is only consumed occasionally.6
Why is plant-based eating good for me?
A well balanced plant-based diet includes a wide variety of fruits and vegetables, breads, cereals, wholegrains, legumes, dairy products or alternatives, and nuts and seeds.
Plant foods are known to provide an abundance of nutrients that are needed for health and wellbeing, while also adding colours, textures and flavours to the food we eat. They provide important nutrients including carbohydrate (mostly low GI), protein, vitamins and minerals, healthy fats, dietary fibre, as well as other beneficial components such as antioxidants and plant sterols. Most plant foods tend to be low in fat, the main exception being nuts, seeds and some fruits (e.g. olives and avocados), however, these fats tend to be the beneficial mono- and polyunsaturated fats. In addition to all of the above, plant-based eating tends to be lower in both saturated fat and cholesterol.
It is best to mostly eat plant foods that are processed as little as possible as the unprocessed foods typically retain more of the nutrients. There are a few exceptions to this rule such as with the humble tomato. Cooking tomato actually enables the body to absorb more of its antioxidant lycopene. Also, legumes usually require some processing to make them safe for consumption. So adding unprocessed vegies such as a fresh salad or steamed vegies to a meal made with meat replacement products, for instance, is always a good idea. Also, it is best to choose those processed foods that have added vitamins and minerals.
If you have any specific questions about plant-based eating, please don’t hesitate to contact our Sanitarium Nutrition Service (SNS) team of qualified dietitians. Call 1800 673 392 or Ask a Nutritionist online.
References
1Datamonitor NCI Report, Trends in Protein Intake: Attitudes and Behaviours, DMCM4661
2Global Strategy on Diet, Physical Activity and Health: http://www.who.int/dietphysicalactivity/en/
3ADA Position Paper on Vegetarian Diets: http://www.eatright.org/About/Content.aspx?id=8357
4Report of the DGAC on the Dietary Guidelines for Americans, 2010, Part B. Section 2: The Total Diet: Combining Nutrients, Consuming Food, B2-29: http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm
5Report of the DGAC on the Dietary Guidelines for Americans, 2010, Part A: Executive Summary, Translating and Integrating the Evidence: A Call to Action, 2010, A-2: http://www.cnpp.usda.gov/DGAs2010-DGACReport.htm
6http://www.bluezones.com/about