Thinking Of Switching To A Plant-Based Diet? Here’s Everything You Need To Know

The latest food trends come and go as fast as the latest fashion trends. Our Instagram feeds used to be one must-have item of clothing after another, but now it’s being broken up by rainbow-colored burrito bowls and veggies galore.

And we’re not complaining about it (unless we haven’t eaten yet and can’t scroll through Instagram without feeling hangry). We’re no longer just thinking about the next staple piece in our wardrobe, but the next meal that’ll turn our tastebuds. 

“Plant-based” is a buzzword we can’t escape. Whether it’s a Netflix documentary or restaurant menu, it’s caught our attention. It’s firmly planted itself in society and won’t be uprooting anytime soon. But enough of the plant-based puns. We chat to Whitney English, plant-based MS Registered Dietitian Nutritionist and author of The Plant-Based Baby & Toddler to get the low down. 

What’s the Difference Between Plant-Based, Vegan, and Vegetarian?

There’s a lot of confusion around the phrase plant-based diet. Some people think it’s another way to describe being vegetarian or vegan, while others use plant-based for diets that mostly contain foods derived from plants. And technically, these are all correct. 

“The term plant-based doesn’t have a strict definition. It can mean that your diet is based mostly on plants or solely on plants,” says English. But it’s not completely plant-exclusive.

Animals are still fair game. As long as you prioritize plant-based foods, you can still satisfy your meat cravings and consider yourself a plant-based eater (did someone say the best of both worlds?).

Vegan and vegetarian are both a type of plant-based diet, but with a few more rules. “Vegan is more of an ethical term. It means that a person not only doesn’t eat any animals or animal products but that they also don’t use products derived from animals or that were made as a result of animal suffering/labor. Vegetarians typically don’t eat meat but do include eggs and/or dairy.” 

A primarily plant-based diet gives you more control as you can choose how strict you are with it. If you’re taking the flexible approach, nothing is off-limits 24/7.

The most obvious one is meat which you could eat once a day, two times a week or three times a month. It’s totally up to you. But it also means cutting down on heavily processed foods such as cake and ice cream – no matter how good they taste together. The end goal is to eat more whole foods than you do anything else.

What are the Benefits of Switching to a Plant-Based Diet?

Lower the Risk of Developing Chronic Diseases

“One of the biggest benefits of switching to a plant-based diet is a decreased risk of chronic diseases like cancer, cardiovascular disease, and diabetes,” says English. Plant foods are rich in antioxidants and phytonutrients that fight off inflammation – the body’s first line of defense.

Processed foods enhance inflammation in the body with high levels of sugar, acids, and fats. This weakens the immune system making it more vulnerable to diseases, whereas plant-based foods are anti-inflammatory which helps to reduce inflammation.

Healthier Body weight

“Plant-based dieters also tend to have healthier body weights,” says English. With a diet rich in vitamins and minerals it’s no surprise they’re in better shape.

Ever gone on a quick fix diet for a special occasion and thought, “I could get used to this!” only for your efforts to disappear overnight? Opting for a plant-based diet is a safe and healthy way to lose weight for the long haul. Last-minute plans will no longer send you into panic mode.

“Dieters often report feeling more satisfied on plant-based diets. This is likely because a plant-based diet is rich in satiety-inducing fiber,” she says. Basically, you’ll feel more full from less (easier on the bloating and your wallet). “Balance your plate with good sources of plant protein, fat, and fiber-rich carbohydrates to maximize satiety and support a healthy body weight.”

Reduce Your Carbon Footprint

While one person switching to a plant-based diet won’t save the world, every little bit helps. Eating more plant foods will reduce your carbon footprint as livestock production and methane gas the animals produce play a huge part in global warming by adding to greenhouse gas emissions.

Knowing you’re doing your bit to save the planet will help you sleep better at night too. It’s a win-win.

Can Help to Ease IBS Symptoms

While there’s no scientific evidence to prove it (yet), many people find that converting to a plant-based diet has helped to ease IBS symptoms.

“I always recommend that people rely on science versus anecdotal reports when talking about the efficacy of any diet or treatment,” says English. “But personally, I can say that since switching to a predominantly plant-based diet, digestive issues I’ve had since I was a child have resolved. I can’t say that the plant-based diet cured me, but it likely helped.

I used to experience very bad acid reflux and IBS and both disappeared when I started eating more plants”. And she’s not the only one. If you suffer from IBS, it might be time to try a plant-based diet. 

Extend Your Lifespan

Last but definitely not least, “eating a plant-rich diet may even extend your lifespan,” says English. “One study found that on average plant-based dieters lived four to seven years longer than the general population.” There have been countless studies that have been conducted and currently in the making that prove this theory. 

Are All Plant-Based Foods Good for You?

Be mindful of added salt, sugar, and sodium when buying plant-based foods sold in packaging. Always read the label English explains. Just because it has plant-based written across the front doesn’t mean it doesn’t include other ingredients. 

“The closer a food is to its natural state, the better. Take fruit and fruit juice for example. While both contain essential vitamins and phytochemicals, the whole fruit also contains fiber, one of the most important nutrients for gut health.”

If you’re a sucker for fruit juice, make your own with fresh fruits, this way you can monitor what goes in and get all their nutrients. “That’s not to say that processed foods are always bad but the more you can eat whole, unprocessed plants, the better.”

What Smart Swaps Can You Make To Still Get the Essential Nutrients?

You should never take supplements as a substitute, it’s always best to eat your vitamins through foods unless you have a deficiency or unable to get a high amount through your choice of diet. “A plant-based diet is low or lacking the essential nutrients vitamin D, iodine, and B12, so those should be supplemented,” she says.

The dosage you will need of each of these will depend on how much you consume through whole foods, so it’s recommended you speak to your doctor to ensure you get the right amount. 

Despite what people think, “everything else can be obtained in the diet. Some easy swaps to ensure men are getting the protein and iron they need include swapping beef for hearty bean mixtures, chicken for tofu, or bacon for tempeh.”

Can You Build Muscle With Plant Foods?

Ah, the burning question for any man debating a plant-based diet. You can absolutely still build muscle with plant foods. “Muscle is built through the combined effort of muscle breakdown through exercise and muscle repair with amino acids in protein. Plants contain the same essential amino acids as animal foods.”

There are 20 different amino acids, nine of which are essential for a healthy body. Soy, quinoa, quorn, buckwheat, and spirulina are all examples of complete amino acids. But eating a variety of incomplete amino acids can make a whole. 

“If guys want to build muscle, break it down, then build it up with protein-rich plants like legumes, whole grains, nuts, and seeds. And remember – you don’t need as much protein as you probably think! Your body can only use about 20-30 grams of protein for muscle synthesis following a workout, anything else gets used up as energy or stored as fat,” says English. Plus, now we know plant-based doesn’t mean meat-free, you can still easily top up your protein levels if you need to.

Top Tips for Plant-Based Beginners

Take it Slow

If you’ve been a huge meat eater for as long as you can remember (no judgment here), a plant-based diet will be more of a challenge. Cutting yourself off from meat entirely will only make you crave it more, and completely skipping out on B12 will dramatically reduce your energy levels.

Take small steps to eat less meat to become familiar with your new lifestyle. FYI – sweet potatoes, brown rice, bananas, goji berries, avocados, and yogurt are all energy-boosting foods.

Don’t Fear Soy

Soy has a bad rep amongst men, but it’s time to set the record straight. “Science shows that soy foods are not harmful to men’s health and don’t affect reproductive hormones,” says English. “In fact, soy may help to lower your risk of prostate cancer. If you want to learn more, watch my evidence-based YouTube video on the topic here.” It also isn’t responsible for causing man boobs, so you’ll have to blame something else.

Frozen Fruit and Vegetables are Budget-Friendly and Nutritious

A plant-based diet doesn’t have to be expensive. The second a fruit or vegetable is picked it begins to lose nutrients. Most frozen fruits and vegetables are sent to the freezer immediately after being picked so they’re able to fully ripen and lock in vitamins, minerals, and antioxidants.

Whereas fresh fruit and vegetables are harvested before they’re ripe so they can ripen on their journey to the supermarket. They’re not only cheaper, but they can contain more essential nutrients. 

The downside with frozen fruits is they become soggy if you defrost them so smoothies are your best option – depending on how much you like smoothies that is.

Remember Why You Started

The benefits of a plant-based diet outweigh any inconvenience. But if you forget what they are, they can soon become inconveniences you’d rather live without.

Remind yourself on a daily basis why you started a plant-based diet until it becomes second nature, and one day it will.