“When you’re eating healthier food, it’s helping your body function the way it was designed to. This style of eating focuses on eating primarily whole grains, fruits and vegetables. Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
The 2020–2025 Dietary Guidelines for Americans endorses a “Healthy Vegetarian Dietary Pattern” as one of three dietary patterns that can “be tailored to meet cultural and personal preferences” [8]. The Guidelines also encourage all Americans to eat more plant foods, including dried beans, whole grains, fruits, vegetables, and nuts. Many other countries promote plant-based diets in their dietary guidelines [9]. The two studies revealed contradicting results but were both published under the same umbrella term “plant-based diet” [25, 34]. In one of the studies, the term “plant-based diet” was used interchangeably with a vegan diet [25], whereas, in the other trial, the usage of the term “plant-based diet” implied the regular consumption of fish and chicken [34]. Although both diets were very different with regard to their food composition, the results were published under the same umbrella term.
Exclusive breastfeeding is recommended for infants for the first 6 months after birth, with breastfeeding continuing until at least 12 months of age [213]. If breastfeeding or exclusive breastfeeding is not possible, commercial infant formula should be used as the primary beverage for the first year. Plant milks, unmodified cow’s milk, other milks, and homemade formulas should not be used to replace breast milk or formula during the first year. Standard practices should be used when introducing complementary foods to vegetarian infants. Vegetable proteins, such as pureed beans or tofu, are used in place of pureed meats. After the first year, if toddlers are growing normally and eating a variety of foods, fortified soy or pea protein milk or dairy milk can be started [195].
Are There Any Disadvantages to Plant-Based Diets?
Iodine is essential for thyroid hormones, which regulate metabolic activity. Iodine is especially important in pregnancy for fetal development and during early childhood. Iodine deficiency in childhood can https://learnmuscles.com/blog/2025/11/25/unimeal-weight-loss-app-review-12-reasons-to-trust/ prevent children from attaining their full physical potential and intellectual capacity [284].
Health benefits of a plant-based diet
Some traditional German dishes are vegetarian or vegan by nature — think sauerkraut, spaetzle with cheese, or potato salad with lentils. Some traditional recipes can be adapted or ‘veganized’, giving rise to dishes like Vegan Döner Kebab, Portobello Schnitzel, and Mushroom Leek Strudel. And, inventive treatments of traditional German ingredients and flavors are giving rise to light, vegan, and even gluten-free dishes like Sauerkraut Potato Pizza on a Cauliflower Crust. Occasionally, multiple studies reported different outcomes of the same intervention (e.g. when authors performed a secondary data analysis). We included only one report when multiple publications were linked to the same intervention or the same group of participants.
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During periods of high demand (pregnancy, infancy), absorption becomes more efficient [280]. Plump, crunchy grains of barley, Kamut, and wild rice are examples of whole grains, which include the germ (the embryo for the plant), endosperm (the food store for the embryo), and outer layer of bran. These fiber-rich grains have a lower glycemic index than refined grains; thus, they havea gentler impact on blood glucose levels and increase satiety (that sense of fullness). In addition, these healthy grains are rich in protein and essential vitamins, minerals, and phytochemicals. The average person should eat about six servings of grains per day, and at least half should be whole grains.
Nutrients of Concern in a Plant-Based Diet
Vitamin D intake by vegans tends to be substantially below that of lacto-ovo-vegetarians and omnivores [195]. Low serum 25(OH) D levels and reduced bone mass have been reported in vegans living in high latitudes who were not using vitamin D-fortified foods or supplements [302,303]. Vegetarian diets can effectively meet energy and nutrient needs in pregnancy and lactation [183,184]. Several reviews, while noting the limited amount of information about vegetarian, including vegan, diets in pregnancy, have concluded that, with adequate nutrient intake, these diets are safe in pregnancy [183,185].
Plant-Based Diet as a Strategy for Weight Control.
Commonly used assessment tools may incorrectly assess dietary restraint or eating disorder psychopathology in vegetarians [130]. Therefore, it appears of utmost importance that future plant-based dietary interventions declare exactly to which extent animal products were included. Like iron, zinc is not as easily absorbed from plant sources as it is from animal products.
- Vegans typically have the lowest BMI or lowest prevalence of overweight or obesity in studies that compare multiple dietary patterns, including vegetarians and omnivores [88,92].
- It’s very important to get help from an expert if you have a health condition or are pregnant to make sure you get the right mix of nutrients.
- Adherents of Eastern religions such as Hinduism, Jainism, and Buddhism often follow a vegetarian diet.
- Absorption of purified vitamin B12 from fortified foods and supplements is not typically impaired, so recommendations call for older adults to use fortified foods and supplements as their primary sources of vitamin B12 [216].
- All plant-based foods fall into this category, with the exception of wine, which has a bunch of rules all to itself.
- The traditional Okinawan diet consists mostly of purple Okinawan sweet potatoes (which comprise up to 70% of their total calories), rice, lightly processed soy products (tofu, tempeh, edamame, miso, etc.), and a range of veggies.
Vegan Nutrition
A vegan diet, for example, cuts out natural food sources of vitamin B-12, as well as milk products, which are good sources of calcium. A low-carb vegan diet is healthy for most people as long as you include a variety of low-carb plant foods. The richest sources of ALA include flaxseed, hemp seed, walnuts, chia seeds, and their oils, with smaller amounts present in canola and soy oils, and green leafy vegetables [310]. Currently the National Academy of Medicine (Washington, DC, USA) has not established recommendations for EPA and DHA, while the European Food Safety Authority has recommended an intake of 250 mg/day for EPA and DHA [320]. To date, an adequate intake of ALA has been specified as 1.6 g for men and 1.1 g for women [321]. The ideal omega-6/omega-3 ratio for optimal health has not been defined, although various authors have debated the issue [321].
Plant-Based Eating
Vegetarian food sources for zinc include nuts, seeds, wholegrains, legumes, tofu, tempeh, and dairy products [283]. The use of supplements and fortified foods (such as fortified breakfast cereals) may be necessary for very restricted vegan diets [214,246]. Eggs and dairy products are good sources, and you don’t need to eat large amounts to meet your protein needs. Eating a variety of plant-based foods throughout the day also can provide enough protein. Plant sources include soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. A vegan diet can be very nutritious, but there are some potential risks.
Berlin’s Vegan Revolution
Harvard Medical School Guides delivers compact, practical information on important health concerns. Instead of drowning your veggies in sauce, try dipping them instead. This allows you to control the amount of sauce you use so that you ultimately consume fewer calories. It can lower cholesterol, stabilize blood sugar and support good unimeal reviews bowel management.
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Many studies have demonstrated that whole-foods, plant-based diets are effective for weight loss. Making dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health. Many studies have shown that plant-based diets are beneficial for weight loss. Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy. However, the quality and types of foods included in the diet matter.
Now that we’ve explored the historical and sociological factors leading some societies to embrace plant-based eating, let’s get into the mouthwatering details! Here are five cultures that have contributed mightily to vegan and vegetarian cuisine around the world. And getting food from livestock requires an even greater investment of land, water, and soil than, say, horticulture or small-scale agriculture. Plus, large concentrations of domesticated animals inevitably create more negative environmental impacts than domesticated plants (i.e., crops). And according to Business Expert, plant-based diets could replace the traditional meat-heavy diet within a century if alternatives continue to grow at the current rate. With planning, a vegetarian diet can meet the needs of people of all ages, as well as people who are pregnant or breastfeeding.