A plant-based diet consists of exclusively plant foods, including fruit, vegetables, grains, and legumes, and avoids meat, dairy, and eggs. Plant-based foods are full of fiber, rich in vitamins and minerals, free of cholesterol, and low in calories and saturated fat. Eating a variety of these foods provides all the protein, calcium, and other essential nutrients your body needs. It’s important to include a reliable source of vitamin B12 in your diet. You can easily meet your vitamin B12 needs with a daily supplement or fortified foods, such as vitamin Bfortified breakfast cereals, plant milks, and nutritional yeast. Those who eat a plant-based diet lower their risk for heart disease, type 2 diabetes, obesity, and other health conditions. Research also shows that a plant-based diet can be less expensive that an omnivorous diet. People who eat a plant-based diet have a lower risk of dying from heart disease when compared to non-vegetarians.
The group with the higher average BMI were nonvegetarians. These may need to be sourced from fortified foods such as fortified plant milks, spreads and cereals. Healthy eating patterns are not a one size fits all. As a retired physician I can not determine which grains are whole grains because of labeling of breads etc. However, some vegans may need to add a supplement specifically vitamin B 12 to ensure they receive all the nutrients required. Tomatoes are very easy to prepare. In the study, researchers assigned 75 people who were overweight or had obesity to either a vegan diet or a continuation of their regular diet, which contained meat. Journal of the American College of Cardiology. A plant-based diet is any diet that focuses around foods derived from plant sources. When followed consistently, a well-balanced, plant-based diet that focuses on wholegrains, fruit, vegetables, legumes, nuts and seeds may provide health benefits.
It’s clear that following a plant-based diet is associated with a lower risk of heart disease. But do all plant-based diets have the same effect? And do you really have to cut out all meat for your heart’s sake? Chan School of Public Health. There are many types of plant-based diets, but they all emphasize certain foods associated with heart benefits, such as whole grains, fruits, vegetables, legumes, nuts, and healthy oils like olive oil. These diets are rich in fiber, vitamins, and minerals that help lower blood pressure and LDL bad cholesterol, reduce the risk of diabetes, and help maintain a healthy weight, all of which can lower your risk of heart disease. Yet, the types of plant foods and their sources are also important.