By Lucy Jones, Lutrition
Did you know that we should be aiming to eat a more plant-based diet? But what does this look like, and why should you be eating more plant-based? Let’s explore this together, plus I’ll share some top tips to make eating more plants easier.
What is a plant-based diet?
A plant-based diet doesn’t necessarily mean a plant-only diet. Instead, plant-based diets are those that prioritise and are made up largely of plants. This doesn’t mean animal-based foods are excluded, rather they’re eaten in smaller amounts. Plants include fruits, vegetables, wholegrains, beans, lentils, nuts and seeds.
There are many variations of a plant-based diet. Vegetarians avoid meat and fish, and some may or may not avoid eggs or dairy. On the other hand, those who are vegan choose to avoid all animal products, whether they’re food or non-food based. This means vegans stay away from animal-based foods, including honey, as well as fabrics such as leather or silk.
Is a plant-based diet good for my health?
There are lots of health benefits to eating a plant-based diet. In fact, healthy, balanced plant-based diets have been linked to a reduced risk of heart disease, type 2 diabetes and even some cancers.
One nutrient particularly found in plants is fibre. Fibre has many functions, from helping with fullness, to keeping you regular on the toilet and supporting your gut microbiome. The gut microbiome is the fancy word that describes all the microorganisms living in your gut, most of which are friendly bacteria. In particular, friendly gut bacteria feed from prebiotic fibre, which can be found in bananas, onions and beans. By feeding on these foods, these bacteria can continue to function normally, helping to support overall good health.
A plant-based diet plentiful in fruits and vegetables also offers many different vitamins and minerals, as well as antioxidants, which can help prevent inflammation.
However, these benefits won’t necessarily be seen from a plant-based diet that’s low in fibre, lacking fruits and vegetables or high in saturated fats. Just like any diet, it still needs to be balanced, with lots of whole foods and minimal processed foods.
How to make eating more plants easier?
Add mixed seeds to your breakfast
Mixed seeds are a great way to boost the amount of fibre, protein, vitamins and minerals in your breakfast. Simply mix a spoonful of seeds into your usual porridge or overnight oats, or sprinkle seeds to finish off your breakfast. You can buy premade seed mixes, or make your own at home with your favourite seeds. I love to combine flaxseed, pumpkin seeds and sunflower seeds.
Boost nutrients with beans
Beans provide protein and fibre, and are low in saturated fat, and are an easy addition to curries, fajitas or even bolognaise. Plus, beans are a budget-friendly ingredient, making them the perfect addition to any meal looking for a nutritional boost. When you’re next cooking a curry, why not replace half your usual meat for beans instead?
Make chips more colourful
It doesn’t get tastier than homemade chips… but you can make your chips even more nutritious by using not only white potatoes, but also adding sweet potatoes and root vegetables, such as carrots and parsnips. Don’t be fooled – I’m not saying white potatoes are bad. In fact, white potatoes are a great source of vitamin C, but the addition of different coloured root vegetables adds other vitamins too, such as vitamin A.
So, following a plant-based diet isn’t about only eating plants, instead it’s about prioritising plants where you can. How can you add more plants to your diet today?