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    Plant-based diet: What it all means and how it can boost your health

    23 Jan 2017 5:00 AM | Posted by
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    Beth E
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    If you’re interested in health and nutrition, you’ve probably noticed the phrase ‘plant-based diet’ being bandied about recently.

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    But what does it actually mean? Is it a fridge full of green smoothie ingredients? Is animal protein (*cue juicy ribeye dinner fantasy*) completely out of the question?

    We spoke to celebrity nutritionist and chef, Zoe Bingley-Pullin, who recently launched a plant-based menu at Australian café Jamaica Blue, to find out the answers to these questions and more…

    What exactly is a plant-based diet?

    Contrary to popular belief, a plant-based diet needn’t solely consist of plant-based foods. As Zoe explains, it should involve “a high intake of vegetables, fruits, legumes, nuts/seeds and tofu, and a reduced or limited intake of animal-based foods, including eggs, dairy and meat.” Turns out, you can still have some pork chops every now and then. But the emphasis is on the plant-based alternatives, which Zoe says are “typically lower in trans and saturated fats, as compared to animal-based foods.”

    Plant-based diet roast vegetables

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    How can a plant-based diet benefit my health?

    Plant-based foods are highly nutritious – think vitamins, minerals and antioxidant compounds, which are “all beneficial for anti-ageing, and reducing the risk of chronic disease,” says Zoe. The
    health benefits linked to plant-based diets extend to “cardiovascular benefits, better digestive health, weight management and reduced risk for type 2 diabetes,” says Zoe. The fact is, even though plant-based diets are trendy right now, plant-based foods have been prescribed for years for various health conditions, “especially those involving inflammation,” continues Zoe.   

    How much meat can I have on a plant-based diet?

    As Zoe explains, “A plant-based diet doesn’t have to be an all or nothing approach.” The nutritionist recommends the ‘flexitarian’ way of eating as “a popular way to enjoy the benefits of a plant-based diet, while also incorporating some animal products when you feel like them.” The exact ratio of animal-based to plant-based foods, and when and how much you have them is fairly flexible: “Some people choose to have meat daily and simply cut down on portion size, while others choose to have it weekly,” says Zoe. At the end of the day, it’s “a personal preference and about what makes you feel best.”

    Signature Harvest Collection Beyond Blue Zoe Bingley-Pullin
    @zoebingleypullin

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    But the amount of animal-based products isn’t the only consideration. You will also need to consider the quality of it. Zoe recommends “good quality eggs, small white fish, fatty fish, organic chicken/turkey and grass fed/finished red meat.” Granted, some of these foods can be expensive, but remember, you’re having less of them (the focus is on more affordable fruits, vegetables and legumes).

    Will a plant-based diet help me lose weight?

    If you’re looking to lose some weight, a plant-based diet may be beneficial. As Zoe explains, this is because “it involves eating more whole foods and less processed foods”, as well as “a reduced intake of refined sugar and poor-quality fats” – both of which are linked to weight gain.

    As well as being rich in vitamins, minerals and antioxidants, Zoe says “plant-based foods are also lower in fat” than non plant-based foods, which means they contain less kilojoules/calories. Finally, plant-based foods may also help prevent you overeating, as they generally have a high fibre content (which will help you feel full for longer!).

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    Is a plant-based diet hard to follow?

    The perks of a plant-based diet extend beyond the aforementioned health benefits. As Zoe explains, “Plant-based foods are quick to prepare and very versatile” (just look at these healthy summer salad recipes). The bulk of plant-based foods and ingredients are also more affordable than many non plant-based foods. Finally, a plant-based diet is also better for the environment and involves less packaging. For maximum environmental benefits, Zoe recommends “growing your own plant-based foods and healthy herbs, or picking them up at your local farmers market.”

     

    Do you follow a plant-based diet, or are you a self-confessed carnivore? What’s your favourite plant-based food?

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    Miramarmari 21 Feb 2020 9:01 AM

    I’m already doing this except the carbs keep creeping in

    sootyblack_14 12 Aug 2018 12:33 PM

    The food in this article looks so yum!!! I tend to eat a plant based diet with meat and grains as I feel I need them...

    Alisha34 12 Aug 2018 9:27 AM

    I love this and agree with Zoe it's all about what works for you. I eat a predominantly plant-based diet with occasional additions. I feel better eating it and love how consuming in the least environmentally impacting way makes me feel.

    Shop A Everyday 11 Aug 2018 11:49 PM

    Mmm I love roasted pumpkin

    Sally10 11 Aug 2018 9:23 PM

    I eat meat, but try to balance it with fruit, veggies, dairy...........a bit of (almost) everything.

    Susmat 11 Aug 2018 11:25 AM

    I really enjoy my veg, freshly cooked but I couldn't forgo meat; especially roasts!

    Chrystalage 11 Aug 2018 12:05 AM

    I truly love veggies, a meal of baked starchy veggies with steamed greens is delish. I do however find that health wise I do best if I eat a small amount (palm size) of meat at dinner - otherwise my blood sugar dips and I crave sugar.

    Bohemian.Wanderlust 10 Aug 2018 8:39 PM

    I am really determined to do a month of purely plant based foods. I think I will definitely need to do a lot of planning and prepping to be able to stick to it though! The benefits from all the nutrients would be amazing though, especially beta carotene- skin will be glowing!

    Simonja 3 Mar 2018 11:54 PM

    I believe the best diet is eating what you like but in sensible portion sizes. Of course if you desperately want / need to lose weight it is an easy option to 'follow' a diet plan but one size does not fit all, especially when you go back eating 'normal' after you've finished or had enough of dieting.

    Chicklet 3 Mar 2018 8:54 PM

    I’ve been vegetarian for so long I can’t imagine eating meat!

    lynx 20 Feb 2018 8:39 PM

    I'm glad I became a vegetarian when I was 18, I feel really quite healthy.

    Snailor 13 Nov 2017 11:57 AM

    I was vegan for two years but ultimately I switches back to being an omnivore after being diagnoses with PCOS and visiting a dietician. I think you can be vegan if you eat a lot - but I’m only 45kg and don’t eat a lot so it was impossible for me to get enough protein, calcium, and iron in my diet. The heavy emphasis on fruit in vegan diets actually harmed me more than helped me as the sugar in it raised blood sugar levels deastically (bad for PCOS sufferers as we’rw predisposed to diabetes!)

    maggieball 7 Nov 2017 6:23 PM

    I mostly follow a plant based diet, but I think it’s a big jump from a mostly carnivorous diet and best to do it in steps or even mostly rather than all the time. - Cut out beef first (biggest footprint/hardest to digest) and work your way through meat, leaving fish (which is healthiest) for last. Eggs should be last to go as they’re very hard to do without and also very nutritious so need to be replaced carefully. Going all plant with no transition is not only not easy, it’s probably not healthy.

    Kelsmorgan 7 Nov 2017 6:00 PM

    I could afford to eat a plant based diet and get enough protein and fats in.

    ktkoo 7 Nov 2017 5:39 PM

    I've been eating plant based for a few months now as I never really loved meat to begin but found it easy as I haven't actually cut anything out. If I occasionally feel like meat or eggs I'll have some, then I don't feel like I'm missing out.

    Shop A Everyday 17 Sep 2017 11:00 PM

    We all need to eat more vegetables and a salad at lunch withrtoast pumpkin is actually very yummy

    Chicklet 18 Aug 2017 7:38 PM

    I haven't eaten meat since I was 12, so a plant-based diet works for me.

    joannachiem 5 Aug 2017 11:04 AM

    I find they are also more expensive though

    Shop A Everyday 30 Jul 2017 11:54 PM

    I notice I feel awful if I don't eat fruit and vegies

    BeautifulJusty 1 Jul 2017 3:26 PM

    All foods from mother nature with no labels. Love it :) I love eating these foods raw too. There are some occasions where I need a bit of meat (fish) and some bread (gluten free the majority of the time).

    josella432 19 May 2017 3:50 PM

    The best tasting vegetables are the ones that come out of your own garden. Often they don't make it inside the kitchen!

    onlyoni 26 Apr 2017 9:09 PM

    I probably eat more plant based foods than anything else. I don't particularly like red meat but I certainly enjoy chicken and fish.

    AP1992 25 Apr 2017 12:54 PM

    Very informative article. Thanks for the advice

    darasparkle 24 Apr 2017 9:39 AM

    It would be difficult for me to do this 100% as I love seafood so much. But I have been incorporating more and more plant based items too!

    Rpear 12 Apr 2017 1:29 PM

    No way could I do this! I am a carnivore for sure! A lean meat eating one but I do love the odd steak and pork chop!! ! I am very active and have been a vegan for most of my teens! My mum is a vego and I grew up on eating plant based foods / tofu and meat substitutes . Now my body has a great intolerance for soya products and Legumes such as beans, chick peas!!!! Foods I could eat and eat before !! Mum actually has had to have most of her thiroid removed. They attributed this mainly from soy and her diet. Now she eats chicken and lean meats like salmon, other fish and seafoods. And is much healthier! This isn't suited to everyone!! If you can get it to work for you then that's wonderful! Listen to your body and get a docs advice!!

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