What does “Plant-Based” mean?

The term “plant-based diet” has recently garnered increased attention and headlines. While 2020 has been marked by events beyond our control, choosing foods to bolster our health is one thing within our power.  So what exactly is a “plant-based diet,” and does it have superior health benefits?

“Plant-based diets” have no official definition. For some, it means choosing plant foods first, including fruits, vegetables, nuts, seeds, legumes, and whole grains, before adding foods from animal sources, such as cheese, yogurt, chicken or beef.  For others it means only choosing plant foods, omitting the other food groups, and potentially the nutrients they provide. The term ‘plant-based’ can allow for flexibility in personal food preferences, while aiming to increase daily plant food consumption.

What are the health benefits?

There is no denying the benefits plant foods offer. Fruits and vegetables provide a variety of vitamins and minerals, including antioxidants with numerous health benefits. Whole grains, nuts, seeds, and legumes offer protein and an array of vitamins and minerals.  All plant foods offer fiber, important for satiety, digestion, and cardiovascular health.

Recognizing their benefits in overall health and disease prevention, does this mean choosing only plant foods is best? Eating from a variety of food groups is the best way to meet your nutrient needs and allows for the flexibility that is important for successful lifestyle changes.

How do dairy and plants work together?

Decades of research show plant and dairy foods can help reduce the risk for various diseases and help American get more of the nutrients they are lacking. For example, most Americans do not get enough calcium, vitamin D, potassium, and fiber in their diets. Milk is the leading food source of calcium, vitamin D, and potassium, while plant foods provide fiber.  Together, they are a perfect team to cover all of these nutrients.

Additionally “probiotics,” the healthy bacteria found in fermented dairy foods like yogurt and kefir, offer a variety of health and digestive benefits.  Plant foods also function as “prebiotics,” helping to feed the healthy bacteria present in the digestive tract. Together, dairy foods and plant foods can help maximize these individual health benefits.

There are many different nutrients our bodies need every single day to be as healthy as possible.  Specific nutrients, such as vitamin B12, are important components of a healthy diet that plants cannot supply. Complete proteins, which are proteins with all the necessary building blocks, are also more difficult to get from only plant-based foods. By incorporating dairy with your plant sources, you can ensure nutrients such as vitamin B12 and complete, quality protein are consumed.