What You Need To Know About Plant-Based Diets
Written by: Colleen Sloan, PA-C, RDN 👩🏼⚕️
October 14, 2024
The term "plant-based" has become a buzzword in recent years, but what does it actually mean? In essence, a plant-based diet focuses on foods derived from plants—this can include vegetables, fruits, grains, nuts, seeds, and legumes. It doesn’t necessarily mean eliminating animal products entirely, but rather prioritizing plant foods. A popular example is the Mediterranean Diet, which includes moderate amounts of fish and dairy while emphasizing plant foods.
However, when someone says they follow a "plant-based diet", the level of animal product inclusion can vary:
Vegetarian: Excludes meat, poultry, and fish but may include animal products like dairy and eggs.
Lacto-Ovo Vegetarian: A variation of vegetarianism that includes both dairy products (lacto) and eggs (ovo).
Pescatarian: Similar to a vegetarian diet but includes fish and seafood while avoiding red meat and poultry.
Flexitarian: Primarily plant-based but allows for occasional meat or fish consumption.
Vegan: Completely avoids ALL animal products, including meat, dairy, eggs, and even honey.
Each of these diets shares a common goal—emphasizing plant foods—while offering flexibility to meet individual preferences and needs. It's important for providers to understand these variations so they can guide patients in making the best dietary choices for their health goals.
Additionally, knowing exactly which foods a patient consumes is crucial for identifying potential nutrient deficiencies. For example, a vegan may need to monitor B12 and iron levels, while a pescatarian might not face the same risks. Tailoring your differential diagnosis based on diet type ensures more accurate and personalized care ... and you'll look like a genius!
I always remind my patients that adopting a plant-based diet doesn’t have to be an all-or-nothing decision. You can start by being "plant-based" for just one meal a day, or even for one day a week—like the popular Meatless Monday. The goal is simply to eat more plants, whether it's a little or a lot. Every bit counts!
The Benefits of a Plant-Based Diet
Plant-based diets have been shown to offer numerous health benefits, including a reduced risk of chronic diseases. Research suggests that people who eat more plant-based foods often have lower blood pressure, lower rates of diabetes, and a reduced risk of heart disease and certain cancers. They also tend to have lower body weights, which can contribute to overall improved health outcomes.
The protective effects of plant-based diets can be attributed to high fiber intake, antioxidants, and the low levels of saturated fats found in plant foods. Additionally, these diets contain very little, if any, cholesterol and saturated fat, making them ideal for those at risk of heart disease.
Beyond personal health, some individuals choose plant-based diets for reasons related to environmental sustainability and animal welfare, aligning their lifestyle with their values.
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Common Myths About Plant-Based Diets
There are several misconceptions that providers may encounter when discussing plant-based diets with patients.
Let's clear a few of these up:
Myth 1: Vegetarian Diets Cause Nutrient Deficiencies
While it’s true that certain nutrients like vitamin B12, calcium, and iron may be more challenging to obtain on a vegan diet, these can be managed with proper planning. Non-vegetarians are often deficient in nutrients like folate, magnesium, and fiber—so it’s not just plant-based eaters who need to be mindful of the foods they choose.
Helpful tips for providers to share with patients:
B Vitamins: Encourage patients to regularly eat legumes and whole grains. For vegan patients, a B12 supplement or B12-fortified foods (like plant-based milk, cereals, or nutritional yeast) is essential. All vegetarians, regardless of type, but especially pregnant or elderly patients, should periodically be screened for B12 deficiency.
Calcium: Remind patients that calcium is available in fortified plant milks, tofu, leafy greens, and even certain produce like broccoli, oranges, beans and figs.
Iron: Suggest combining plant-based iron sources (like legumes and spinach) with vitamin C-rich foods to boost absorption. Also, cooking with cast iron pans can naturally increase iron content in meals.
Myth 2: Soy Products Are Harmful
There’s a lot of misinformation about soy, particularly concerns around its effects on hormone levels and cancer risk. However, scientific studies have debunked these myths. Soy protein and isoflavones do not negatively affect reproductive hormones, nor do they increase the risk of breast cancer. Soy foods can safely be included in a plant-based diet and offer numerous health benefits.
Myth 3: You Can’t Build Muscle on a Plant-Based Diet
This is a common misconception, especially among athletes. However, many elite athletes, including Olympic gold medalists and world record holders follow plant-based diets. With proper planning, athletes can meet their protein needs through plant-based sources and maintain high levels of performance. Check out this episode on plant-based eating for athletes.
Tips for Providers Counseling Patients on Plant-Based Diets
Switching to a plant-based diet may seem daunting for some patients, especially if they are accustomed to a more animal-based diet.
Here are some tips for making the transition smoother:
Start Small: Encourage patients to try "Meatless Mondays" or to incorporate more plant-based meals a few times a week, rather than making drastic changes overnight.
Plan for Nutrients: Remind patients that a balanced plant-based diet requires attention to key nutrients like B12, calcium, iron, and omega-3s.
Refer to a Registered Dietitian: For patients interested in following a plant-based diet, collaborating with a Registered Dietitian can be incredibly beneficial. Dietitians can help create a balanced, personalized eating plan that ensures all essential nutrients—like protein, iron, calcium, and B vitamins—are met. This professional guidance is key in preventing nutrient deficiencies and making the transition to a plant-based diet smooth and sustainable.
