Benefits of a Plant-Based Diet: Is Eating Plant-Based Meals Right for You?

Key takeaways

• A plant-based diet is a diet consisting of foods from plant sources alone; people who eat this diet are called vegetarians.
• There are people who do not maintain a strict vegetarian diet and can add either milk, egg, or fish to their diet but hardly meat.
• Reduced risk of chronic illness, improved skin health, and weight management are some of the benefits of eating a plant-based diet.
• There are tips to consider when starting out on a strict vegetarian diet or a plant-based diet. Some of these include gradually including plant-based sources in your cooking and replacing sweet snacks as desserts with fruits and vegetables.
• Some myths about plant-based diets are not true; there are facts to prove that eating a plant-based diet, even if it is not a strict regimen, is possible and enjoyable.

A plant-based diet is an eating choice focused on food derived from plant sources, such as fruits, vegetables, grains, nuts, seeds, and even herbs. Most people who indulge in this diet are called vegans, but there are different types of plant-based diets.

There are: 

• The lacto-ovo vegetarians who add dairy and eggs to their foods,
• The flexitarians, who occasionally add meat to their meals (hence the name), and
• The pescatarians who eat fish and seafood, but not meat.

Still, one thing common in all of these diets is the focus on plant-based meals.

What would be the impact on our health if we replaced our regular meat-based diets and processed food habits with more of wholesome, fresh, plant-based meals?

Are plant-based meals healthier?

It is well known that plant-based foods are higher in natural, organic content. As such, they are generally considered safe for everyone, especially when they are locally grown on farms and in well-monitored environments.

The benefits of these vegan-like meals are numerous, but here are some of the most significant ones.

Reduced risk of high blood pressure and high cholesterol levels

A nutrition study found that frequent consumption of processed foods and meat were risk factors of hypertension and fat buildup, which could lead to high cholesterol levels.

However, plant-based diets are low in fat and high in fiber and minerals, which help lower blood pressure and aid blood flow throughout the body.

Improved weight maintenance

Plant-based diets also tend to be low in simple sugar and high in protein and fiber, making it easier to keep a healthy weight and reduce the risk of diabetes and unhealthy weight gain.

Aids skin health

Diets rich in fruits, vegetables, and herbs tend to be high in antioxidants, vitamins, minerals, and anti-inflammatory compounds. This helps to reduce inflammation and swelling in the body, as well as help to maintain a healthy and natural glow for the skin and body.

Reduced risk of mental health challenges

Some scientific evidence suggests that plant-based diets may help improve symptoms associated with mental disorders such as depression and anxiety.

The vitamins and minerals in these diets ensure a proper blood flow to various parts of your body, including the brain. This not only helps you feel relaxed, but also reduces the risk of hypertension, stroke, diabetes, and cancer, leaving you feeling less stressed, happier, and more energetic.

Aids in strong bones development

Plant-based foods rich in minerals and protein often contain some amounts of calcium, which supports strong bones and teeth while reducing the risk of osteoporosis, arthritis, and inflammation. It is important to introduce children to plant-based meals at an early age to aid strong bone health even as they age.

But, keep in mind that while plant-based diets are beneficial, they may not provide enough calcium and other key nutrients important to bone health. Appropriate supplementation and food fortification can help individuals meet their daily nutritional needs. 

Gut health improvement

One fun fact about plant-based diets? They are very high in fiber, which aids muscle relaxation during bowel movement. These dietary plans also help to promote the growth of beneficial gut bacteria, which boosts the immune system. 

4 ways to get started with plant-based meals

Here are some tips on how you can get started with eating plant-based meals.

1. Eat lots of proteins and vegetables

Gradually replace processed foods and high carbs on your plate with green leaves and proteins at least once a day. Use vegetables or fruits with different colors to make it appetizing.

For salads, fortify with nuts or purees. For proteins, consider adding fish, eggs, and milk to the main meals, as these help to balance the diet and eliminate chances of deficiency syndromes. As an added bonus, you can steam, stir-fry, or grill these diet options to add flavor.

2. Include small servings of animal-based proteins

Instead of making meat the center of your meals, consider adding fish or eggs in small portions. These are usually easier to swallow, have lower carbs, and complement your plant-based meal.

3. Choose healthy fats

Fats from animal meat have been known to contain high amounts of saturated fats which are unhealthy. While we cannot completely do without fats and oils in our meals, choosing a healthy source from plant sources will promote cardiovascular health and health in general.

4. Eat fruits for dessert or snacks

Skip out on the cake and ice cream, and incorporate fruits as your after-meal snacks. While it is not advisable to rigidly follow a fruitarian diet, taking a ripe, juicy watermelon or a crisp apple will satisfy your craving for something sweet after the main course and also give you amazing health benefits.

Myths about plant-based diets

There are many misconceptions about plant-based diets that prevent people from embracing them. Let us consider these myths and reality.

1. Plant-based diets are protein-deficient. On the contrary, foods like legumes, beans, lentils are all part of these diet plans, and what do they have in common? Protein! High levels of plant protein.
2. They are too expensive. Contrary to what people believe, most plant-based diets are cheaper and easier to find than meat and processed foods. In fact, you can start your own vegetable patch at the back of your home and get healthy meals for free.
3. Plant-based meals are tasteless. You can easily incorporate proteins, sweet spices, seafood, dairy, and tasty fruits into your diet. It's also possible to enjoy yourself while staying healthy.
4. Preparing plant-based meals is time-consuming. How long would it take to mix up vegetables in a bowl and just make a salad? Or just blend a couple of fruits into a smoothie, or even just prepare a quick plate of low-carb diet for lunch? Making smoothies, fruit or vegetable salads, or any other recipe using plant bases does not take time, as sometimes, they do not need to be cooked.
5. They are not satisfying. Some people assume plant-based diets have too little calories and won't give you the satisfaction of a meal, but that is false. An adequate plant-based diet includes foods rich in fiber and protein that keep you full for a longer period.
6. A plant-based diet cannot build muscle. An excessive intake of carbs does not build muscles. Most athletes, fitness gurus and even adults thrive on plant-based meals as they get their strength and protein from foods like lentils, eggs and milk. An adequate personalized meal made up of plant-based diets and proteins will help you achieve healthy muscles.

What we eat can either be our best friend or worst enemy, so it's high time we get real about our diets. Choosing to eat more fish, eggs, and veggies can fuel our bodies, boost our energy, and help us feel our best - a proof that small changes in our diet can make a big difference.

A simple recipe that is 80% plant-based

If you are yet to start a plant-based diet, it may seem difficult, especially if you are not a fan of vegetables. But vegetables aren't the only healthy plant-based foods; there are whole grains for instance. Also, your veggies don't have to taste bland as you can prepare them to taste delicious and colorful.

Over time, plant-based meals will become second nature to you. But for now, you can try this:

Breakfast: Akara (fried bean cake) with pap/tamba/oats

Lunch: Tofu with Vegetable stew, rice, and plantain

Dinner: Egusi soup (ground melon seeds) and oat flour/fufu (made from cassava/plantain flour)

For in-between snacks, consider fresh fruits, nuts, or yogurts.

While this is only a one-day plan, you can mix and match any of these meals with a regular diet or even try new ideas like these protein-rich, plant-based diet options. Most of these ideas also have options to add proteins like fish, eggs, or milk, which is also necessary for optimum benefits.

In all of this, you can add local spices and seasonings like fermented locust bean, fermented African oil bean seeds, curry, and thyme. Experiment with different types of leafy greens and use healthy oils for cooking. Most importantly, stay hydrated.

Wrap up

Most foods are of plant sources, and plants are rich in various nutrients. If consumed whole with little to no processing, you will be doing your health a lot of good.

If we take the step to rethink our relationship with food, we can eat our way to a longer and healthier life and reverse the rapidly growing trend of chronic diseases.