Plant-based diets have been hailed by many for the several health benefits that are associated with consuming fresh, whole foods. A 2021 study published in the National Library of Medicine, indicated that plant-based diets have become popular in recent times.
It further suggests that the reason behind this growing preference is because it helps people maintain a healthy weight along with added advantages to health. According to this study, “In addition to helping improve insulin sensitivity and decrease BMI, a vegan diet may reduce risk of cardiovascular disease and improve cardiac function.” It continues, “Evidence suggests that a plant-based diet can help patients with type II diabetes achieve weight loss and improve glycemic control.”
Switching to a strictly plant-based diet may seem tempting to many. But, where should you start? (Source: Freepik)
So, given the benefits, switching to a strictly plant-based diet may seem tempting to many. But, where should you start?
When switching diets, Kanikka Malhotra, clinical dietician, consultant nutritionist and diabetes educator tells indianexpress.com that the first thing to note is that there is a high chance for people to make mistakes and not be able to follow through their plans completely.
She explains the common pitfalls or mistakes people need to avoid when making the transitioning to a plant-based diet:
Lack of planning: Not having a meal plan can lead to inadequate nutrient intake and reliance on processed foods.
Protein deficiency: Failing to include enough plant-based protein sources can result in inadequate protein intake.
Vitamin and mineral deficiencies: Not paying attention to essential nutrients like iron, calcium, vitamin B12, and omega-3 fatty acids can lead to deficiencies.
Overconsumption of processed foods: Relying too much on processed plant-based alternatives can be high in salt, sugar, and unhealthy fats.
To avoid these mistakes, Malhotra goes on to explain the five key things someone transitioning to a plant-based diet should pay particular attention to:
Nutrient balance: Ensure you are getting an adequate intake of essential nutrients like protein, iron, calcium, vitamin B12, and omega-3 fatty acids, which are commonly found in animal products. Include a variety of plant-based sources such as legumes, nuts, seeds, fortified foods, and supplements to meet your needs.
Fibre intake: Increase your fiber intake gradually to prevent digestive discomfort. Plant-based diets are rich in fibre, which is beneficial for gut health, satiety, and overall well-being. Include a variety of fruits, vegetables, whole grains, and legumes to meet your fiber requirements.
Meal planning: Plan your meals to ensure you are getting a balanced and diverse range of nutrients. Include a variety of colors, textures, and flavours in your meals to make them enjoyable and nutritionally complete. Experiment with new recipes and ingredients to keep your diet interesting.
Hydration: Pay attention to your fluid intake, especially if you are consuming more plant-based foods with high water content. Stay hydrated by drinking water throughout the day, and consider including hydrating foods like fruits and vegetables in your meals.
Knowledge: Learn about plant-based nutrition to make informed choices and ensure you are meeting your nutritional needs. Consult with a registered dietitian or nutritionist to get personalized advice and guidance on transitioning to a plant-based diet successfully.
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