What is plant based diet? 

A plant-based diet is a type of dietary pattern that emphasizes on the consumption of whole foods derived from plants, including vegetables, fruits, legumes, nuts, seeds, and grains, with the exclusion or minimization of animal-derived products, such as meat, dairy, and eggs.

It also focuses on minimally processed foods that come from plants. It may also include small amounts of plant-based proteins, such as tofu and tempeh, and plant-based milks, such as soy milk and almond milk. 

The term "plant-based" has gained popularity in recent years and is often used interchangeably with terms like vegetarian, vegan, and whole food plant-based. However, it is important to note that there are differences between these dietary patterns. 

A vegetarian diet excludes all animal flesh, including meat, poultry, and seafood, but may include animal products such as dairy and eggs.

A vegan diet, on the other hand, excludes all animal products, including dairy, eggs, and any other products that are derived from animals.

Whole food plant-based (WFPB) is a subset of the plant-based diet that emphasizes whole, minimally processed plant foods and excludes or minimizes the consumption of meat products, refined and processed foods, and added oils. 

Also know more about: What is Plant Based Meat?

Why go plant-based? 

There are many variations of plant-based diets, and people may choose to follow this type of diet for a variety of reasons.

Some people adopt a plant-based diet for health reasons, as a growing body of research has shown that it may be associated with a reduced risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.

Plant-based diets may also be associated with a lower risk of obesity, and they may be helpful in managing and preventing certain health conditions, such as high blood pressure. 

Others may choose a plant-based diet for environmental reasons, as it has been shown that animal agriculture can have negative impacts on the environment, including greenhouse gas emissions, deforestation, and water pollution.

Some may even choose it for ethical reasons as they believe that the exploitation of animals for food is wrong. 

One of the main benefits of a plant-based diet is that it is high in fiber, which helps to promote healthy digestion and can also help to lower cholesterol levels.

Plant-based diets are also rich in a variety of vitamins and minerals, including vitamins A, C, and E, and minerals such as potassium and magnesium. 

What to incorporate in a plant-based diet? 

There are also many plant-based sources of protein, including beans, lentils, tofu, and nuts.

However, it is important for those following a plant-based diet to ensure that they are getting enough protein and other essential nutrients, such as iron, zinc, and omega-3 fatty acids. This

can be achieved by including a variety of plant-based protein sources in the diet and, if necessary, taking supplements. 

List of Must-Eats: 

• Vegetables & fruits that are high in fibre: Pears, Avocado, Apples, Carrot, Beetroot, Broccoli, Brussels Sprouts, Kale, Chickpeas, etc. 
• Legumes: Beans, peas and lentils, etc. 
• Nuts: Almonds, Walnuts, Cashew Nuts, etc. 
• Tofu 
• Nutritious Seeds: Chia seeds, Pumpkin seeds, Flax seeds, Hemp seeds, etc.
• Tempeh 
• Plant-derived milk like Soy Milk, Cashew Milk and Almond Milk, etc. 

As mentioned, plant-based diet does not necessarily mean a vegan diet, as some plant-based diets may include small amounts of animal products, such as eggs or dairy.

However, vegans follow a stricter plant-based diet that does not include any animal products at all. 

What to avoid in a plant based diet? 

It is also crucial to accept that a plant-based diet does not automatically ensures or directly translates to a healthy diet.

That is because it is still possible to follow a plant-based diet that is high in refined and processed foods, such as chips, French fries, and sweets, which can have negative impacts on health. 

Know more about: Benefits of plant based meat.

Tips for Plant-Based Diet Beginners: 

It is important to note that a plant-based diet can be unhealthy if it is not properly planned.

It is essential to ensure that all nutrient needs are met, including protein, iron, calcium, and vitamin B12.

These nutrients are typically more readily available in animal-derived foods, so it is important for those following a plant-based diet to be mindful of their intake and consider supplements if necessary.

It is important to ensure that it is well-balanced and includes a variety of nutrient-dense foods.

It is also important to be mindful of any potential nutrient deficiencies and to speak with a healthcare professional or registered dietitian if you have any concerns about following a plant-based diet. 

Summary 

In conclusion, a plant-based diet is an eating pattern that focuses on the consumption of foods derived from plants and minimizes or excludes animal-derived products.

It has health and environmental benefits, but it is always important to ensure that it is well-balanced, all nutrient needs are met and to be aware of any potential nutrient deficiencies.

And to do so, there are several kind meat options available in the market. One of which being Sudo Foods.

The product range provided by Sudo Foods is high in protein and nutrition but free of any trans fat and cholesterol that makes snacking, a guilt-free experience.