Plant Based diets: what you need to know

Plant-based diets can take many forms including vegan, vegetarian, or pescetarian. What they all have in common is a focus on plant foods such as fruit, vegetables, whole grains, legumes, nuts, and seeds.

Unlike many “fad diets”, plant-based diets are well-researched and endorsed by leading health organisations. The World Health Organisation and the Academy of Nutrition and Dietetics, state that appropriately planned plant-based diets, whether exclusively plant-based or not, are not only safe at all stages of life but can promote optimal health and longevity.

In this blog, we’ll explore the key health benefits of adopting a plant-based diet and highlight important nutrients to be mindful of when transitioning to or maintaining this way of eating.

Health Benefits of a Plant-Based Diet

Healthy plant-based diets that emphasise whole, minimally processed plant foods have been consistently linked with a lower risk of several chronic conditions. These include:

● Heart disease

● Type 2 diabetes

● Hypertension (high blood pressure)

● Certain types of cancer

● Kidney disease

● Overweight and obesity

These benefits may be attributed to the high amounts of fibre, antioxidant, and anti-inflammatory compounds found in plants, whereas processed and red meat contain higher amounts of saturated fats, cholesterol, and other pro-oxidative and pro-inflammatory compounds like heme-iron, nitrates, and nitrites. Therefore, both the reduction of meat products and the increased intake of plant foods, contribute to better health outcomes.

Even modest replacements of animal-based with plant-based foods can have a meaningful impact on various cardiometabolic health markers and all-cause mortality, as was demonstrated in a recent meta analysis.

Some substitutions the study examined include replacing 50g/day of processed meat with 50g of legumes, replacing 1 egg/day with nuts, and replacing butter with olive oil. These all were associated with a lower risk of developing heart disease.

Another study found that individuals eating a predominantly plant based diet (vegans and vegetarians), had a 23% lower risk of developing type 2 diabetes.

It’s important to note that unhealthy plant-based diets, low in essential nutrients and high in processed foods- were not associated with reduced risk of chronic diseases and in some cases may be linked with increased risk, indicating that the overall diet quality matters just as much. Which brings us to..

Key Nutrients to Consider on a Plant-Based Diet

While plant-based diets can provide all the nutrients your body needs, certain nutrients may require more attention to ensure you're getting enough. Here are some of the key ones to keep an eye on:

Vitamin B12

Vitamin B12 is essential for many bodily functions, but especially for nerve function and red blood cell production. There are some plant-based foods that are fortified with vitamin B12, but the easiest, cheapest, and most reliable way to ensure adequate intake of vitamin B12 on a vegan/vegetarian diet is supplementation.

Iron

Non-heme iron, found in plant foods, is less efficiently absorbed by the body compared to heme iron from animal sources. This means vegans/vegetarians may require slightly higher intakes to meet their needs. Plant sources of iron include legumes, tofu, spinach, nuts, seeds, and dried herbs/spices. Pairing these with vitamin C-rich foods (like citrus fruits, berries, or capsicum) can help boost absorption.

*Note: While heme iron is more readily absorbed, excessive intake, particularly from red and processed meats, has been linked to conditions like heart disease, type 2 diabetes, and gut microbiome disruption. Balancing animal sources with plant sources of iron is generally a good strategy for long-term health.

Omega-3 Fatty Acids

Plant-based sources of omega-3 include flaxseeds, chia seeds, walnuts, and hemp seeds. However, the omega 3 they contain (ALA) is a precursor to the biologically active fatty acids- EPA and DHA. Since the conversion rate of ALA to EPA and DHA can vary between individuals, these foods may not be a reliable source for everyone. Vegans and vegetarians can test their omega-3 index to determine if supplementation is needed. Fortunately, Algal oil supplements contain the preformed EPA and DHA and are just as effective as fish oil in replenishing levels of these essential fats.

Calcium

While dairy is a well-known calcium source, there are plant foods that are also rich in calcium. These include calcium-fortified plant milks, tofu, tempeh, leafy greens (e.g., kale, bok choy), almonds, tahini, and chia seeds. Many other plant foods contribute smaller amounts, so by consuming a wide variety of whole plant foods, and regularly including the richer sources, you can easily meet your calcium needs.

Zinc

Zinc is found in higher concentrations in animal-based foods, so meeting your needs on a plant-based diet can be more challenging. However, just like with calcium, a diet rich in whole, nutrient-dense plant foods can provide adequate zinc. Focus on including some of these richer sources such as legumes (make sure they are thoroughly cooked), whole grains, nuts and seeds.

Protein

All plant foods contain all nine essential amino acids- just in varying proportions. Tofu, tempeh, seitan, and textured vegetable protein (TVP) are among the richest sources, followed by legumes, whole grains, nuts, and seeds. Even fruits and vegetables contribute small amounts. Getting enough protein on a plant-based diet can be very achievable as long as you're consuming enough calories from a variety of plant foods, and regularly including protein-rich options.

Planning a healthy, nutritionally adequate plant-based diet isn’t necessarily difficult. It may take some extra thought at first, but once it becomes routine, it can be enjoyable, energising, and full of health benefits. And remember, even small shifts towards a more plant-rich way of eating can make a meaningful difference.