Plant-Based Diet: Explore Types, Benefits, and Tips

• Written by Bhawika Khushlani

  Reviewed by Ritika Malik

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Those who think that a plant-based diet is just about eating more greens are welcome to know the real truth!

A plant-sourced diet isn’t a restrictive life of salads. It's a real secret of overall well-being by adding vegetables, fruits, nuts, seeds, and nutrients to every meal.

There are countless benefits of a plant-based diet, including lower blood pressure, cancer prevention, maintaining heart health and brain health, as well as glowing skin.

Before discussing them in detail, take a glance at what a plant-based diet is and its types for a clearer understanding.

Let’s start a journey to nourishing and mineral-rich food!

What is a Plant-Based Diet?

A plant-based diet centres on foods that are sourced from plants, such as fruits, vegetables, whole grains, nuts, and legumes. The goal is to make these foods the majority of what you eat. This doesn't mean you must eliminate meat and dairy; it simply means you eat them less often and in smaller portions. This diet plan includes:

• Fruits and Vegetables: A wide variety of vitamins, minerals, and fibre.
• Whole Grains: Such as oats, quinoa, and brown rice.
• Legumes: A category that includes beans, lentils, and chickpeas.
• Nuts and Seeds: For healthy fats and protein.

Are a Vegetarian Diet and a Vegan Diet the Same?

There are different types of vegetarian diets, and the vegan diet is one of them. Take a glance at the variety of plant-based diets for a better understanding:

• Vegetarian diet: Also known as lacto-ovo vegetarian diets, and includes eggs, meat, seafood, and poultry, which are excluded from the diet.
• Semi-vegetarian diet: Also known as a flexitarian diet, it includes dairy and eggs. It also includes eating meat, seafood, and poultry occasionally.
• Vegan diet: It excludes eggs, dairy products, meat and any animal products.
• Pescatarian: It includes eggs, dairy and seafood but excludes meat and poultry.
• Flexitarian diet: It is a flexible diet where you can simply cut down on meat and include more plant-based foods.

Benefits of following a Plant-Based Diet

Plant-based diets have proven to reduce the risk of various chronic diseases and offer numerous health benefits. Here are the significant benefits of a plant-based diet:

Lower your Blood Pressure

A plant-based diet is effective in lowering blood pressure and reducing the risk of various chronic diseases like high blood pressure, stroke and heart disease. Studies show that people who strictly follow a plant-based diet have a 34 per cent lower risk of developing hypertension.

Reduce the Risk of Cancer

The American Institute for Cancer Research has stated that a plant-based diet is a great way to prevent cancer. A diet that includes vitamins, fibre, minerals, fruits, vegetables, grains, nuts, beans and seeds will be rich in cancer-protective compounds and will surely reduce the risk of cancer.

Maintain Cholesterol Levels

High cholesterol levels can cause heart diseases, such as stroke, heart attack, and blockage. Adapting a plant-based diet and healthy eating habits will keep your cholesterol in control.

Take Care of Heart Health

Plant-based foods do not contain saturated fats, unlike meat and poultry. When you reduce your meat consumption and increase plant-sourced meals, it can do wonders for your heart health. Also, plant-based foods contain anti-inflammatory properties, which help in preventing cardiovascular disease.

Reduce the Risk of Type 2 Diabetes

One of the best benefits of a plant-based diet is that it may help reduce the risk of type 2 diabetes. It helps in managing body weight, insulin sensitivity and glycemic control, which reduces inflammation and results in improved organ health. The plant-based diet is rich in antioxidants and phytonutrients that work on overall metabolic health.

High in Fibre for Wholesome Health Benefits

Eating a plant-based diet enhances gut health, leading to better nutrient absorption, a stronger immune system, and reduced inflammation. Its high fibre content also lowers cholesterol, stabilises blood sugar, and supports regular digestion.

Maintain your Brain Health

A plant-rich diet supports brain health, helping to slow the progression of Alzheimer's and reduce the risk of dementia. The key is an abundance of polyphenols found in fruits and vegetables, which are linked to protecting cognitive function.

Improves gut Health

One of the significant benefits of a plant-based diet is that it improves your gut health. It promotes the functioning of metabolism, keeps your immune system strong and leads to a healthy bowel movement.

Works on Arthritis Pain

If you have had arthritis for so long, then plant-sourced food can do wonders for your pain. These high-fibre foods will help you reduce inflammation and drop the pain level.

May help you Live Longer

A plant-based diet supports longevity by reducing the risk of chronic inflammation and improving metabolic rate. When you stick to a wholesome diet packed with essential nutrients and vitamins, it can contribute to a longer lifespan.

Keep the Skin Glowing and Healthy

One of the immediate benefits of plant-based diets is that they detoxify the body of waste, which will lead to clear and younger skin. It helps in fighting anti-ageing signs and adds a natural glow to your skin.

Tips to Follow a Plant-Based Diet for Beginners

Here are some simple and easy tips to keep in mind when switching to a plant-based diet. If you are a beginner, then these tips will surely help you:

• Include lots of vegetables in your diet: Start by having lots of vegetables on your plates.
• Switch to good fats: It will be better for your diet and health to give up on bad fats and switch to good fats like olive oil, nuts, nut butter and seeds.
• Say yes to greens: Green vegetables are the key to living a healthier life. Try to include green leafy vegetables like kale, collards, Swiss chard, spinach, bottle gourd, and Indian squash in your diet.
• Breakfast of whole grains: Whole grain breakfast options like oatmeal, barley and quinoa are perfect to start your healthy day.
• Salad bowl once a day: Prepare a salad bowl and have it with your lunch to make your meal more nutritious. You can include cucumber, herbs, beans, peas, spinach and leafy greens.
• Fruits for a dessert craving: Eating fruits for your dessert craving will keep your health in check and extra sugar at bay.

Plant-Based Diet Menu: Breakfast, Lunch, and Dinner

For a plant-based diet for beginners, you can follow the meal options:

• Breakfast: Start your Thursday with light yet protein-rich Moong Dal Chillas studded with finely chopped onion and coriander. Served alongside a tangy mint chutney and a side of seasonal fruit like Jamun or plums, this breakfast provides steady energy without feeling heavy.
• Lunch: For a midday meal, a classic North Indian thali-style plate is ideal. Enjoy warm whole-wheat rotis with a flavorful dal and a seasonal vegetable curry, such as bhindi masala. A side of cooling cucumber and tomato salad provides a refreshing and crisp taste..
• Dinner: As the day ends, a one-pot vegetable khichdi offers the ultimate comfort. This wholesome, easy-to-digest dish of rice and lentils cooked with vegetables like peas and carrots is perfect for the evening, best enjoyed with a spoonful of tangy mango pickle.

>> Also Read: 7 Common Nutrient Deficiencies in a Plant-based Diet

Nourish your Body with Greens!

Beginning the journey of a plant-based diet is a decisive step to improve your overall health. You will soon notice a significant boost in your energy and physical vitality. Remember, it doesn’t mean that you have to skip meat, poultry and eggs forever; it is a flexible shift to plan most of your meals prepared with wholesome, nourishing foods sourced from plants. This traditional approach to well-being through nutrition aligns perfectly with the principles of plant-based healing systems like AYUSH treatments. For those seeking comprehensive care, it is essential to know that such alternative treatments are covered under selected health insurance policies by Care Health Insurance.

Disclaimer: Plan features, benefits, coverage, and underwriting claims are subject to policy terms and conditions. Please refer to the brochure, sales prospectus, and policy documents carefully.