Switching to plant-based diet? Here's what you should know

With the increase in the incidence of heart-related diseases, diabetes and hypertension, many people have been switching over to plant-based diets to increase their consumption of fresh fruits and vegetables.

Besides this, the rising interest in plant-based eating stems from concerns arising from environmental protection and the wellbeing of animals.

“Plant-based diets emphasise the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds, with the occasional indulgence in sweets and plant meat products,” said Prashanth Vishwanath, Country Director (India) of Veganuary.

However, for optimal health, a well-planned plant-based diet can provide one with all the essential nutrients.

• Protein: Plant-based sources such as legumes (beans, lentils, chickpeas), tofu, tempeh, quinoa, and nuts, offer ample protein content. Combining different plant protein sources can provide us with a complete amino acid profile.
• Vitamins and minerals: A diverse plant-based diet is known to provide an array of vitamins and minerals, including vitamins A, C, E, and K, as well as folate, magnesium, and potassium. These nutrients contribute to immune function, vision, bone health, and more.
• Fibre: Plants are abundant sources of dietary fibre, promoting digestive health, which is shown to be important in regulating blood sugar levels, and reducing the risk of multiple diseases.

• Healthy fats: Nuts, seeds, avocados, and olive oil are excellent sources of healthy fats, including omega-3 and omega-6 fatty acids. These fats support brain health, reduce inflammation, and promote heart health.
• Antioxidants: Colourful fruits and vegetables are rich in antioxidants, which combat oxidative stress and reduce the risk of chronic diseases like cancer and cardiovascular disorders.
• Calcium: While dairy products are often associated with calcium, plant-based sources like fortified plant milk (soy, almond, oat), tofu, leafy greens (kale, bok choy), and almonds are equally effective in meeting calcium needs.

• Iron: Legumes, nuts, leafy greens and dark chocolates are some plant-based sources of iron. Enhancing iron absorption can be achieved by consuming vitamin C-rich foods like citrus fruits alongside iron-rich meals.

What are the myths associated with plant-based diets?

• Myth: Plant-based diets lack protein.
  Protein deficiency is rare in well-planned plant-based diets. Complementary protein sources can easily fulfill protein requirements. For example, lentils paired with brown rice create a complete protein source.
• Myth: Plant-based diets lead to nutrient deficiencies.
  With proper planning, a plant-based diet can provide all essential nutrients. Particular care is needed to ensure adequate consumption of a few key micronutrients like Vitamin B12 and Vitamin D. These can be easily achieved through fortified foods and, if necessary, supplements.

• Myth: Plant-based diets do not provide enough calcium.
  Fact: Calcium needs can be met through fortified plant milk, calcium-set tofu, leafy greens, and nuts. Moreover, plant-based diets are often associated with lower calcium excretion, promoting bone health.
• Myth: Plant-based diets lack omega-3 fatty acids.
  Fact: Flaxseeds, chia seeds, walnuts, and algae-based supplements are rich sources of omega-3 fatty acids.