Guest Voice: Reasons to eat a plant-based diet

How often have you heard someone report that they are now vegan, pescatarian, or some form of vegetarian? In today’s age, it seems that many are striving to be healthy, and choosing diet plans that they believe will fulfill this goal. It can be challenging to decipher the ideal diet when there are numerous options available which all assert their credibility. While plant-based diets can vary considerably, all tend to emphasize replacing animal derived products or meats with a plant-based substitute. On the extreme end, a vegan diet excludes all animal-derived foods, while a pescatarian excludes poultry and meats, but does allow fish. Vegetarians can also vary in definition, with some diets including eggs, but excluding dairy products, or vice versa. Of the different plant-based diets, many seem to provide health benefits, but there are also certain precautions that follow.

Of the benefits associated with adopting a plant-based diet, research has supported a reduction in the risk of developing cardiovascular disease. In a meta-analysis conducted by Huang (2012), it was found that vegetarians have a 29% reduced risk of heart disease-related mortality. Though many attribute this trend to lower consumption of saturated fat, this association remains unclear. A vegetarian diet often consists of higher degrees of unsaturated fats derived from plant sources. Research suggests that polyunsaturated and monounsaturated fatty acids may have heart-protective qualities. Rather than lower saturated fat intake reducing the risk of heart disease, this decline may be due to an increase in unsaturated fats. Or, both factors could be influencing this trend.

Nutrient density may also effect the markedly lower levels of heart disease seen in vegetarian groups. When compared to omnivores, vegetarians tend to eat higher levels of fiber, fruits and vegetables, and whole grains. Plant-derived foods contain phytochemicals, which are thought to act as disease-fighting agents that can protect against a variety of diseases. While vegetarians have lower incidences of heart disease, Type II diabetes is also significantly less common, which may in part be due to the decreased levels of obesity observed in the vegetarian population. Studies have also consistently found reduced rates of cancer when daily consumption of fruits and vegetables are increased. Based on data collected from NCHA surveys at the University of Idaho, the majority of students eat between 1 and 2 servings of fruits and vegetables per day, which is slightly lower than recommended by the Dietary Guidelines of America.

Though there are a variety of health benefits from eating a plant-based diet, there are also some concerns that should be addressed. Vitamin B-12 is an essential vitamin found in animal foods. If one entirely excludes animal products, as with the vegan diet, supplementation is vital. One study found that vegans had a B-12 deficiency rate of 52%, compared to 7% in vegetarians, and only 1% in the omnivorous group. Eating plant-based diets may also lead to protein deficiency, but this concern is minimized when such diets are practiced correctly. The key to a vegetarian or vegan diet is to eat a variety of protein-rich plant foods. Soy products can also help to minimize this concern, given that soy contains all nine essential amino acids.

Despite the disadvantages, research seems to suggest that the benefits of a plant-derived diet outweigh the negatives. If you’re considering a plant-based diet, it’s just important to remember that it’s an entirely personal choice influenced by many factors. One’s cultural background, personal belief systems, or simply one’s preferences can play a vital role in developing a healthy diet plan. While there is no right or wrong diet, ensuring that all nutrients are obtained is key to healthy living.