Beneficios de una dieta basada en plantas y alimentos integrales
Una dieta de alimentos integrales a base de plantas (WFPB) enfatiza los alimentos a base de plantas al tiempo que reduce el consumo de alimentos procesados ​​y ...
estudio del 2018
En un <anchor>estudio del 2018</anchor>, 75 personas que tenían antecedentes de obesidad o sobrepeso fueron asignadas para continuar con su dieta estándar a base de carne o cambiar a una dieta vegana. Después de cuatro meses, solo aquellos que estaban en el grupo vegano perdieron un peso significativo de 6.5 kg o 14.33 libras. También perdieron más masa grasa y tuvieron mejoras en la sensibilidad a la insulina. En comparación, aquellos que continuaron su dieta anterior con carne no tuvieron ninguna pérdida de peso significativa o mejoras en su salud.
Plant based diet: A guide for health and nutrition
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# Everything you need to know about plant based diets



Medically reviewed by Natalie Butler, R.D., L.D. — Written by Beth Sissons on August 29, 2019

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A plant based diet is one that focuses on only or mostly foods from plant sources. This way of eating may have benefits for both a person’s health and the planet.

In this article, we look at what a plant based diet is, the health benefits, and what nutritional considerations a person should make before switching.

## What is a plant based diet?

a man eating a meal as part of his Plant based dietShare on PinterestMany people interpret a plant based diet as avoiding all animal products.

A plant based diet is a diet that involves consuming mostly or only on foods that come from plants. People understand and use the term plant based diet in different ways.

Some people interpret it as a vegan diet, which involves avoiding all animal products.

For others, a plant based diet means that plant foods, such as fruits, vegetables, whole grains, nuts, and legumes, are the main focus of their diet, but they may, occasionally, consume meat, fish, or dairy products.

A plant based diet also focuses on healthful whole foods, rather than processed foods.

## Health benefits

Following a plant based diet offers many possible health benefits, including:

### Better weight management

Research suggests that people who eat primarily plant based diets tend to have a lower body mass index ( BMI) and lower rates of obesity, diabetes, and heart disease than those who eat meat.

Plant based diets are high in fiber, complex carbohydrates, and water content from fruit and vegetables. This may help to keep people feeling fuller for longer and increase energy use when resting.

A 2018 study found that a plant based diet was effective for treating obesity. In the study, researchers assigned 75 people who were overweight or had obesity to either a vegan diet or a continuation of their regular diet, which contained meat.

After 4 months, only the vegan group showed a significant weight loss of 6.5 kilograms (14.33 pounds). The plant based vegan group also lost more fat mass and saw improvements in insulin sensitivity, whereas those who consumed a regular diet with meat did not.

A 2009 study on more than 60,000 people also found that vegans had the lowest average BMI, followed by lacto-ovo vegetarians (those that eat dairy and eggs) and pescatarians (people who eat fish but no other meat). The group with the higher average BMI were nonvegetarians.

### Lower risk of heart disease and other conditions

A 2019 study from the Journal of the American Heart Association found that middle aged adults who ate diets high in healthful plant foods and low in animal products had a lower risk of heart disease.

### Diabetes prevention and treatment

Plant based diets may help people prevent or manage diabetes by improving insulin sensitivity and reducing insulin resistance.

Of the 60,000 people studied in 2009, only 2.9% of people on a vegan diet had type 2 diabetes, compared to 7.6% of those eating a nonvegetarian diet.

People eating vegetarian diets that included dairy and eggs also had a lower risk of type 2 diabetes than meat eaters.

Researchers have also looked at whether following a plant based diet can help treat diabetes. The authors of a 2018 review indicate that vegetarian and vegan diets could help people with diabetes reduce their medication needs, lose weight, and improve other metabolic markers.

The authors suggested that doctors might consider recommending plant based diets to people with prediabetes or type 2 diabetes. While veganism showed the most benefits, the researchers stated that all plant based diets would lead to improvements.

People wanting to try a plant based diet should try one that they think they can follow long term.

### Nutrition resources

For more science-backed resources on nutrition, visit our dedicated hub.

## Foods to eat

People should focus on eating the following food groups when transitioning to a plant based diet:

### Fruits

Share on PinterestPeople who follow plant based diets can eat all types of fruit.

A plant based diet includes all fruits, such as:

### Vegetables

A healthful plant based diet contains plenty of vegetables. Including a variety of colorful vegetables provides a wide range of vitamins and minerals.

Examples include:

Root vegetables are a good source of carbohydrates and vitamins. They include:

### Legumes

Legumes are an excellent source of fiber and plant based protein. People can include a wide variety in their diet, including:

### Seeds

Seeds are a great snack or an easy way to add extra nutrients into a salad or on top of a soup.

Sesame seeds contain calcium and sunflower seeds are a good source of vitamin E. Other seeds include:

### Nuts

Nuts are a good source of plant based protein and vitamins, such as selenium and vitamin E.

### Healthful fats

It is vital to consume polyunsaturated and monounsaturated fats, as well as omega-3 fatty acids. Plant based sources include:

### Whole grains

Whole grains are an excellent source of fiber and help maintain stable blood sugar. They also contain essential minerals, such as magnesium, copper, and selenium.

Examples of whole grains include:

### Plant based milk

If people want to reduce their dairy intake, there is a wide range of plant based milk available in grocery stores and online. These include:

Just make sure to choose unsweetened plant milk options.

## Foods to avoid

Just reducing or eliminating animal products does not automatically mean a plant based diet is healthful. It is also vital to reduce or avoid unhealthful foods, such as:

- processed foods
- sugary foods, such as cakes, biscuits, and pastries
- refined white carbohydrates
- processed vegan and vegetarian alternatives that may contain a lot of salt or sugar
- excess salt
- fatty, greasy, or deep fried foods

## Recipes to get started

The following recipes can help a person get started with a plant based diet:

Breakfast

Lunch

Dinner

Dessert

Snacks

## Considerations

Before starting a plant based diet, people should ensure they take steps to get enough of the following nutrients:

### Vitamin B-12

Vitamin B-12 is an essential nutrient for blood and cell health. B-12 deficiency can lead to anemia and nerve damage. B-12 is present in many animal products but not in many plant based foods.

People who eat a vegan or even a vegetarian diet could consider taking a B-12 supplement or consume products fortified with B-12. Foods include some cereals, plant based milk, and nutritional yeast.

### Iron

People following a plant based diet may have to ensure they get enough iron in their diet, as it has lower bioavailability in plants than meat.

Plant based foods that are a good source of iron include:

- kidney beans
- black beans
- soybeans
- spinach
- raisins
- cashews
- oatmeal
- cabbage
- tomato juice
- dark leafy greens

Make sure to combine citrus and other vitamin C sources with plant based sources of iron to increase absorption.

### Protein

Some people may have concerns about getting enough protein from a plant based diet. However, there is a wide variety of plant based sources of protein, including:

- lentils
- chickpeas
- quinoa
- beans, such as kidney, pinto, or black beans
- tofu
- mushrooms
- nuts
- seeds

Consuming proteins from a variety of food sources can help provide all the necessary amino acids for good health. For example, people could add a handful of seeds or a spoonful of hummus to tofu or beans.

### Omega-3 fatty acids

Share on PinterestA person following a plant based diet may wish to consider taking an omega-3 supplement.

Omega-3 fatty acids are essential as they help reduce inflammation, memory loss, and other chronic conditions, such as heart disease. The two primary omega-3 fatty acids are EPA and DHA.

Fish, seafood, and animal products, such as eggs are among the primary sources EPA and DHA.

While several plant based foods, such as walnuts, hempseed, and flaxseed, contain omega-3 ALA, research shows that the body is slow and inefficient at converting ALA to EPA and DHA. Some people are also genetically at risk for poor absorption of ALA.

Vegetarians exhibit lower levels of DHA and EPA in blood and tissue, which may increase inflammation, memory difficulties, brain fog, and other effects. People following a plant based diet might want to consider taking an omega-3 supplement.

Some dietitians advise vegetarians to reduce the amount of pro-inflammatory linoleic acid they consume. Soybean, corn, sunflower, and safflower oils contain linoleic acid.

## Summary

Eating a diet higher in plant foods and lower in animal products can have many health benefits, including weight loss or maintenance and a lower risk of heart disease and diabetes.

If people want to make the switch to a plant based diet, they can start by gradually reducing their meat and dairy intake.

Eating an entirely plant based meal once a week, or swapping out one animal product for a plant based one, can be an excellent place to start.

People may also wish to speak to a doctor or dietitian before making significant changes in their diet.

### How we reviewed this article:

Sources

Medical News Today has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

- Full report (all nutrients): 12201, Seeds, sesame seed kernels, dried (decorticated). (n.d.).

- Gordon, B. (2019). Choose healthy fats.

- How does plant-forward (plant-based) eating benefit your health? (n.d.).

- Jandacek R. J. (2017). Linoleic acid: A nutritional quandary.

- Kahleova, H., et al. (2018). A plant-based diet in overweight individuals in a 16-week randomized clinical trial: Metabolic benefits of plant protein.

- Kim, H., et al. (2019). Plant‐based diets are associated with a lower risk of incident cardiovascular disease, cardiovascular disease mortality, and all‐cause mortality in a general population of middle‐aged adults.

- Legumes: A quick and easy switch to improve your diet. (2018).

- Olfert, M. D., & Wattick, R. A. (2018). Vegetarian diets and the risk of diabetes.

- Plant foods have a complete amino acid composition. (2019).

- Saunders, A.V., et al. (2013). Omega-3 polyunsaturated fatty acids and vegetarian diets [Abstract].

- The right plant-based diet for you. (2018).

- Tonstad, S., et al. (2009). Type of vegetarian diet, body weight, and prevalence of type 2 diabetes.

- Tuso, P. J., et al. (2013). Nutritional update for physicians: Plant-based diets.

- Vitamin B12. Fact sheet for health professionals. (2018).

- Vitamin E. (n.d.).

- Whole grains. (n.d.).

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Medically reviewed by Natalie Butler, R.D., L.D. — Written by Beth Sissons on August 29, 2019

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