If you are a regular user of social networks like Instagram, you have surely noticed that eating “plant-based diets” has become very fashionable in recent times. But do you know what it means? The truth is that You don’t have to be a descendant of William Shakespeare either. to understand it. A diet plant-based is one based on plants, that is, on the consumption of foods of plant origin.
In this way, diets plant-based They have been established in recent years as a very successful dietary model and appreciated by a large number of people concerned about their health, the environment and also animal welfare. It might seem that diets plant-based they are one more whim, an Internet fad that comes and goes over the years. But nothing is further from reality: plant-based diets they have come to stay. Its rise is more than evident.
The doubt that many people assail with this type of diet is whether to eat plant-based it is viable in the long term and healthy. Doesn’t it imply nutritional deficiencies? Contrary to what was thought a few years ago, no. Plant-based diets are perfectly compatible with health and science endorses them as useful dietary models in maintaining health, and even to reverse certain metabolic pathologies such as type 2 diabetes either cardiovascular and cerebrovascular diseases. Don’t Worry About Iron, Protein, or Calcium: Diets plant-based well planned also allow you to obtain these nutrients without problems.
How is a diet plant-based
As we said, a plant-based diet is characterized by the majority consumption of plant-based foods such as legumes, nuts, fruits, vegetables or vegetables. Regarding foods of animal origin such as meat, fish and eggs, this does not mean that they are not consumed, but they do occupy a minority space in the shopping cart. In this way, it turns out that there is no single diet plant-basedbut many types of food can benefit from this definition.
Vegetarian diets, for example, are also included within the concept plant-based. They are characterized by excluding food that involves the death of the animal, but in some cases they can accept the intake of eggs or dairy products. In this way, and in turn, the ovovegetarian groups (they can consume eggs), lactovegetarians (they can consume dairy) and ovolactovegetarian (they consume both eggs and dairy) are formed. When we refer to a dry “vegetarian” person, it is usually associated mostly with the term ovolactovegetarian.
On the contrary, if we talk about a strict vegetarian, we will be dealing with a person who rejects the consumption of foods that imply the death of the animal and also its exploitation, excluding foods such as eggs, dairy or honey. That is, the level premium of vegetarianism. On the other hand, a person considered vegan complies with precepts that go far beyond food. In fact, veganism is not a diet but a lifestyle that rejects animal suffering in any of its formats. This translates into avoiding the use of clothing, cosmetics and other everyday items that involve animal suffering.
Finally, we also find the “flexitarian” concept used by some people who follow a diet plant-based also including the consumption of food of animal origin in a timely manner. Whether it’s just for Christmas, their birthday or when they visit their mother and she surprises them with a roast lamb. if we give an extra twist We also find the “pescetarian” diet: that is, it does not include meat but does include fish. For some specialists, the name “flexitarian” is unclear and gives rise to misunderstandings, since it is sometimes used as an excuse that grants belonging to the vegetarian group but without fulfilling all its requirements. In any case —and regardless of the labels— flexitarianism is also postulated as an interesting and useful step for some people who want to transition to 100% plant-based diets, whether for ethical, environmental or health reasons.
what is eating plant-based and what isn’t
Eating vegetables is healthy, and we have known it for a long time. It should not be a novelty that the intake of raw materials of plant origin such as fruits, vegetables and vegetables translates into benefits for the human body. But what happens to those products that are processed in the food industry to infinity and beyond? Of course, everything It depends on the type of vegetables we consume and how we do it.
Precisely, ultra-processed vegan foods are having a brutal boom in recent times. That is, alternative versions of hamburgers, hot dogs, sausages, sliced and other products fast food but they do not contain ingredients of animal origin. Of course, these ultra-processed “veganized” foods are not a healthy option to consume regularly in the diet, since they are full of poor quality ingredients such as salt, sugar, refined flours and poor quality oils.
There is an example that illustrates this very well. This is the famous fast food chain Burger King, which began its foray into vegetarianism last year by opening in Madrid the only 100% vegetarian Burger King in Spain. An effort of the michelin and lorza factory for opening the market and adapting to new food trends. Of course, these vegan Burger King products are just as healthy as their regular meat versions: that is, zero fries.
Major foods in diets plant-based
The further we have the ultra-processed, the better. It doesn’t matter if they are vegan or not. In this sense, a real diet plant-based where are included real healthy food is one that incorporates the following raw materials on a regular basis:
- Legumes: they are the main protein source, and they provide us with essential amino acids. Although not all legumes contain complete protein (that is, with all the essential amino acids), some, such as soybeans and chickpeas, do. Anyway, you don’t need to worry about it. As long as you regularly consume other food groups such as cereals or nuts to supplement those deficient amino acids.
- green leafy vegetables: Spinach, Swiss chard, and kale are good examples of foods in this group. Not only do they provide interesting amounts of minerals and vitamins such as folic acid, but they also very well complement the supply of calcium in the diet.
- Nuts: almonds, cashews, pistachios, walnuts and hazelnuts provide healthy fats and a good percentage of protein. We also include here peanuts which, although they are not nuts but legumes, are part of this group due to their traditional dry gastronomic consumption.
- whole grains: foods such as bread and wholemeal pasta have greater health benefits due to the extra fiber content, as well as other healthy compounds present in the whole grain. When grains are refined, these most interesting parts are lost.
- Seeds: chia, sesame or golden flax are essential ingredients in diets plant-based for its contribution of healthy omega-3 fats that are essential for our body.
- Fruits and vegetables: foods that can not be missing in a diet plant-based. The consumption of about 5 servings of fruit and vegetables a day is usually recommended, which is equivalent to about 400 grams according to entities such as the WHO. In this way we take advantage of all the healthy benefits of fruits and vegetables. Among them: reduction of cardiovascular and metabolic diseases in general, better glycemic control, as well as prevention of different types of cancer, among many other advantages.