Why you should eat a plant-based diet
Katherine Livingstone Alfred Deakin Postdoctoral Research Fellow, Institute for Physical Activity and Nutrition (IPAN), School of Exercise and Nutrition Sciences, Deakin University. Plant-based diets are often shown to be good for health. Yet Australians eat a lot of meat and are sometimes reluctant to completely cut meat from their diet. So it’s important to know that eating a plant-based diet doesn’t have to mean becoming a vegetarian. Plant-based diets are high in vegetables, wholegrain bread and cereals, legumes and whole fruits, yet can still contain small amounts of lean meats and reduced-fat dairy products. A survey of Australians found most (70%) thought a plant-based diet would prevent disease. But what does the literature say? And is meat really bad for you? Health benefits of plants Plants are rich sources of many nutrients that are important for good health, including unsaturated fats, vitamins (such as folate), minerals (such as potassium), fibre and protein. Eating a plant-based diet has been linked to lower risk of obesity and many chronic diseases, such as heart disease, type 2 diabetes, inflammation and cancer. A recent study that followed more than 200,000 US adults for more than 20 years found that eating a diet high in plant foods and low in animal foods was associated with a 20% lower risk of diabetes compared with individuals eating a diet low in plant foods. Well known variations to plant-based diets include the Mediterranean diet and the Dietary Approaches to Stop Hypertension. These dietary approaches are known as dietary patterns as they focus on the overall diet rather than single foods. Rich in vegetables, fruits, legumes and reduced-fat dairy products, these dietary patterns have been linked to lower risk of obesity and chronic disease. Is the processing of plant foods important? Processing can remove many of the nutritious benefits of plant foods and can often result in the addition of salt and sugar. For example, whole foods, […]
