By now, most people know that prioritizing nutrient-rich fruits, veggies and whole grains is the key to a healthy, well-rounded diet. Meat, on the other hand, tends to be high in saturated fats and can increase your risk of heart attack and stroke, in addition to other health conditions.
For many people, a plant-based diet offers the flexibility needed to maintain healthy, realistic eating over time, while still allowing them to enjoy a range of food groups. However, it can be daunting — and even confusing at times — to make the shift toward plants and away from animal products. This is especially true if you genuinely enjoy the taste of meat or tend to see meat as the “main event” of each meal.
Below, Jason S. Ewoldt, M.S., RDN, LD, a wellness dietitian at Mayo Clinic in Rochester, Minnesota, and part of the Mayo Clinic Healthy Living Program, answers some of the most common questions about plant-based diets, including how to get started.
What is a plant-based diet?
A plant-based diet is a style of eating that prioritizes whole plant foods, such as fruits, vegetables, nuts, beans and legumes, whole grains, and soy products like tofu. Some people eat a plant-based diet and also eat some meat and other animal products, while others don’t.
As a result, “plant based” is often used as an umbrella term and can encompass a range of eating styles and diets, ranging from flexible to more restricted. Vegans and vegetarians, for example, are considered plant-based eaters. They do not eat meat and may avoid other animal products, as well, or in some cases may not consume any animal products. However, it’s perfectly possible to eat meat, dairy and other animal products mindfully and still maintain a plant-based diet. The Mediterranean diet, for example, includes fish and poultry and is often considered one of the healthiest eating styles.
“There are many reasons people opt to go mainly plant based whether they be ethical, religious, health related, personal preference, environmental or otherwise,” says Ewoldt. “Most everyone can benefit from eating more whole-plant foods, regardless of if they include animal products or not.”
What are the pros and cons of a plant-based diet?
Plant-based eating can support your health in a number of ways, says Ewoldt. “Research shows that people on a plant-based diet tend to have the best health outcomes long term with lower rates of heart disease, almost all types of cancer, type 2 diabetes and Alzheimer’s disease, among other chronic diseases.”
Research also indicates that a plant-based diet can reduce erectile dysfunction and vision problems associated with aging, as well as support breast, vaginal and kidney health. Finally, consuming less meat can reduce the risk of stroke, obesity, high blood pressure and high cholesterol.
However, there is a learning curve when it comes to a plant-based diet. “The challenge is that modern food environments are often more conducive to quick, convenient, highly palatable and processed foods rather than whole-plant foods,” says Ewoldt. In other words, not all plant-based foods are made equal. After all, potato chips are technically plant based, but that doesn’t mean eating chips with every meal is a healthy or sustainable option. Often, the switch to a plant-based diet means dedicating more time to planning and cooking your meals and avoiding highly processed foods, regardless of whether or not they are vegan or vegetarian.
Additionally, Ewoldt says it’s important to keep an eye on certain nutrients like protein, vitamin B-12, calcium, iron and vitamin D and ensure that you are getting enough of these nutrients through foods or supplements.
Is it possible to build and maintain muscle by eating a plant-based diet?
Yes, it is possible to both build and maintain muscle on all styles of plant-based eating, including diets that exclude meat.
For adults, the recommended daily intake of protein is around 50 grams a day. With foods like tofu, beans and lentils, Ewoldt says it’s possible to reach the necessary protein intake.
Plants also can offer complete proteins, a kind of protein that contains all nine essential amino acids the human body needs. “To name a few, quinoa, tofu, edamame, Ezekiel bread, hemp seeds and chia seeds are all complete proteins,” says Ewoldt. “Otherwise, you can include noncomplete protein plant foods with other complementary foods to ensure you are getting all of the essential amino acids. Foods like rice and beans, peanut butter on whole-wheat bread, and pita and hummus all form complete proteins.”
Is too much soy bad for hormones?
People are often concerned that soy can increase estrogen levels and the risk of breast cancer — however this isn’t true.
“This misconception happens because soy contains fairly high levels of isoflavones, a type of plant estrogen,” says Ewoldt. “These isoflavones function similarly to human estrogen, however — and here is the important part — with much weaker effects.”
Studies show that soy products, such as tofu and edamame, do not contain enough estrogen to increase the risk of breast cancer. In fact, soy consumption after a breast cancer diagnosis can actually improve cancer outcomes.
How do I get started on a plant-based diet?
The most effective way to start eating a plant-based diet is to lead with simplicity and consistency. Don’t try to overhaul your entire diet overnight.
“If the goal is to eat more plants, a plan needs to be part of the equation,” says Ewoldt. To start, think about your eating habits as a whole, consider areas where you’d like to improve, and identify opportunities to incorporate more nutrient-rich plant foods and recipes.
“Simple ways to start making changes include adding a serving of fruit or vegetables — or both — at every meal, eating fruit as a snack, and including beans in dishes like salads and soups.” In short, most people do best when they focus on what satisfying and tasty foods they can add, rather than what they need to restrict or “forbid.”
It’s also important to remember that food isn’t just about nutrients — it’s also a way people honor their heritage, participate in their culture or religion, connect with family, and make memories. “Making it a point to include plants at each meal can be a realistic approach to eating healthy while still respecting traditions, culture and family,” says Ewoldt. “And keep in mind the goal with healthy eating is not perfection but consistency. There will be times that meals might not be as nutritious as we would like and that’s OK. It’s what we do consistently over time that increases or decreases health, not what we do on occasion.”
Relevant reading
Mayo Clinic Diet and Cook Smart, Eat Well Bundle
This revised edition of the #1 New York Times bestselling book offers a simple, time-tested, no-nonsense approach to losing weight and keeping it off. The Mayo Clinic Diet by Donald D. Hensrud, M.D., isn’t a fad diet – it’s an approach that draws on years of research from thousands of individuals seeking…
