🌿Plant-Based Diets
.1 Definitions and Varieties
- Plant-based diet: Focuses primarily on foods derived from plants
- Veganism: Excludes all animal products and by-products
- Vegetarianism: Several variations exist:
- Lacto-vegetarian: Includes dairy but no eggs or meat
- Ovo-vegetarian: Includes eggs but no dairy or meat
- Lacto-ovo vegetarian: Includes dairy and eggs but no meat
- Pescatarian: Includes fish but no other meat
- Flexitarian: Primarily plant-based with occasional meat consumption
.2 Core Assumptions
- Plant foods provide essential nutrients while promoting health
- Reducing animal product consumption benefits personal and planetary health
- Whole plant foods contain beneficial phytonutrients and fiber
- Plant-centered eating can meet nutritional needs with proper planning
.3 Advantages
- Health benefits: Lower risk of heart disease, type 2 diabetes, certain cancers
- Improved digestion: Higher fiber intake supports gut health
- Weight management: Lower calorie density of many plant foods
- Environmental impact: Reduced carbon footprint, land use, and water consumption
- Ethical considerations: Reduced animal suffering
- Economic benefits: Plant proteins often cost less than animal proteins
.4 Disadvantages
- Nutritional challenges: Careful planning needed to ensure adequate intake of:
- Protein (especially complete proteins)
- Vitamin B12 (primarily found in animal products)
- Iron (plant sources less bioavailable than animal sources)
- Omega-3 fatty acids (limited plant sources of EPA and DHA)
- Calcium, zinc, and vitamin D (may require supplementation)
- Social barriers: Dining out or at social gatherings can be challenging
- Preparation time: May require more meal planning and preparation
- Potential for nutrient deficiencies: Without proper knowledge and planning