What Is a Plant-Based Diet? Types, Benefits and How to Start (video/podcast)

Over the past decade or so, plant-based diets have made their way from uncommon to mainstream. They consist mostly or entirely of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts and seeds, and even offer alternatives for nearly every type of animal product.

In this video, Tina Tran, MD, an internal medicine physician at Scripps Coastal Medical Center San Marcos, talks about the benefits of plant-based diets with San Diego Health host Susan Taylor.

Not all plant-based diets are the same; some include only plants, while others may allow certain types of animal products. Here are the most common types:

Vegan: The most restrictive of the plant-based diets, a vegan diet excludes all animal-derived products including meat, poultry, seafood, eggs and dairy. Vegans may also exclude honey, because it is processed by bees. In addition, many vegans will not use animal products, such as leather.

Lacto-vegetarian: This diet excludes meat, poultry, seafood and eggs, but allows dairy products, such as milk, cheese and butter.

Ovo-vegetarian: Meat, poultry, seafood and dairy products are excluded, but eggs are allowed.

Lacto-ovo vegetarian: Dairy and eggs are allowed, but not meat, fish and poultry.

Pescatarian: Fish is the only animal product allowed.

Semi-vegetarian: Also known as flexitarian, a semi-vegetarian diet is primarily plant-based but occasionally includes animal products.

Macrobiotic: This type of diet focuses on whole organic, locally grown foods with a strong emphasis on whole grains, vegetables and beans, while allowing small amounts of fish and seafood.

Choosing the right plant-based diet for you depends on your individual needs, likes, and health goals. Factors such as your feelings about eating animal products, your personal food preferences and your ability to stick with a particular plant-based diet may all influence your decision. Also, consider any health conditions you may have and how a plant-based diet may benefit you.

“Plant-based diets are generally lower in saturated fat and cholesterol, which can help lower LDL or bad cholesterol, lower blood pressure and reduce the risk of heart disease,” says Dr. Tran. “Studies have shown that plant-based diets can help reduce the risk of type 2 diabetes.”

Plant-based diets also are rich in vitamins, minerals and antioxidants. All of these are crucial for a healthy immune system and may lower the risk of certain cancers, such as breast and colon cancer.

Weight loss may be another benefit. Plant-based foods are generally lower in calories compared to animal products. Plus, the high fiber content of many vegetables, beans and grains can lead to feelings of fullness and reduce food cravings. Studies have shown a plant-based diet can lead to an average weight loss of about one to two pounds per week.

While plants may provide plenty of vitamins and nutrients, they are typically much lower in protein than animal products, such as meat, poultry and dairy. How do you meet your protein needs with a plant-based diet?

“Focus on incorporating a variety of high-protein plant foods like beans, lentils, nuts and seeds,” suggests Dr. Tran. “Soy products, such as tofu and edamame, as well as whole grains like quinoa, can also provide protein.”

Plant-based diets can pose certain risks, particularly regarding specific nutrient deficiencies, such as vitamin B-12, calcium, vitamin D and iodine. However, these risks can be overcome by choosing the right vegetarian foods and, when necessary, adding supplements. A nutritionist or dietitian can help identify which nutrients may be missing from your meals.

In addition, people with specific health conditions may find it challenging to thrive on a plant-based diet. For example, pregnant or breastfeeding women require increased protein and certain nutrients, which can be harder to obtain from plant-based sources alone.

If you’re used to eating meat or dairy, switching to a plant-based diet may seem challenging. Meat is usually the main component of a meal, with vegetables and grains as side dishes. Fortunately, plant-based foods offer lots of options.

One approach is to replace meat with a plant-based substitute. Use burgers made of black beans and quinoa, for example, instead of beef burgers. Check your grocery store for plant-based alternatives to meat, chicken and even fish. Dairy substitutes are widely available, such as milk and cream made from nuts or oats, soy or nut-based yogurts and plant-based eggs and butter.

Look online for plant-based meal ideas and recipes. Incorporate a variety of foods into your menus and experiment with different cooking methods and flavor combinations. Get creative with sauces, dressings and toppings.

“You want to consider starting slowly by gradually incorporating plant-based foods into your diet, meal planning and ensuring you’re meeting your nutritional needs,” says Dr. Tran. “I would recommend consulting with your physician before starting a plant-based diet.”

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