Plant-Based Diets Gaining Popularity: Dietician Shares Health Benefits And Key Challenges

Plant-based diets are becoming increasingly popular, with everyone from professional athletes and fitness trainers to nutritionists and wellness influencers praising their benefits. These eating habits primarily focus on plant-derived foods, including not just fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans.

But the question remains: Do these diets meet our nutritional needs? Are they truly healthy? To shed light on this, we reached out to Dr Pratyaksh Bhardwaj, a World Record-Holding Dietician and Weight Management Expert from Delhi, and Dr Ridhima Khamesra, Clinical Dietician at Ridhima Khamesra Diet Clinic in Udaipur, to gain a deeper understanding of plant-based diets.

What Is A Plant-Based Diet?

Whole-food, plant-based diets prioritise plant foods while minimising processed ingredients and animal products. According to Dr Ridhima Khamesra, the Plant-Based Whole Foods (PBWF) diet focuses on consuming minimally processed, plant-based foods, eliminating all animal products, including fish, eggs, and dairy, along with refined sugars and oils. Basic home food processing, such as slicing, cooking, and juicing, is allowed, and honey can be used sparingly for individuals not on medications.

The core principles of a whole-food, plant-based diet are as follows:

• Emphasises whole, minimally processed foods
• Limits or avoids animal products
• Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should constitute the majority of your diet
• Excludes refined foods like added sugars, white flour, and processed oils
• Pays particular attention to food quality, with many advocates recommending locally sourced, organic food whenever possible

Dr Pratyaksh Bhardwaj said, “This movement isn’t just a passing trend, but rather a significant shift toward healthier, more sustainable living. However, adopting this diet brings its own set of benefits and challenges that deserve thoughtful consideration.”

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Health Benefits Of Plant-Based Diets

Dr. Bhardwaj shared that plant-based diets are rich in fibre, vitamins, and phytonutrients, providing significant benefits for cardiovascular health, glycaemic control, and weight management. By focusing on whole foods like fruits, vegetables, legumes, and nuts, individuals can effectively lower their cholesterol levels and reduce the risk of metabolic syndrome. For those aiming for weight management, these diets help promote fullness with fewer calories, which is ideal for achieving caloric deficit goals.

Moreover, the environmental benefits of plant-based diets are clear. They greatly reduce greenhouse gas emissions and water consumption compared to meat-heavy diets, supporting global sustainability efforts.

Dr Ridhima Khamesra further emphasised that PBWF diets are linked to a reduced risk of chronic conditions such as diabetes, heart disease, and potentially some cancers. Rich in fibre, vitamins, minerals, and antioxidants, these diets support gut health, enhance digestion, aid in weight management, and help lower blood pressure. They also have a smaller carbon footprint, making them a more sustainable choice.

Supporting this, a study by the National Library of Medicine states, "Plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels." These diets may also reduce the need for medications to manage chronic conditions and lower mortality rates from ischemic heart disease. The study suggests that physicians should consider recommending plant-based diets, particularly for patients dealing with high blood pressure, diabetes, cardiovascular disease, or obesity.

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Challenges Of Plant-Based Diets

Dr Bhardwaj outlines several key challenges associated with plant-based diets:

• Nutritional Deficiencies Risk: Plant-based diets can pose a risk of deficiencies in key nutrients like vitamin B12, iron, and omega-3 fatty acids, which are vital for overall health.
• Imbalanced Diets: Without proper planning, plant-based diets may lead to nutritional imbalances, potentially negating the health benefits they offer.
• Commercialisation Concerns: The rise of commercially available plant-based products, especially ultra-processed foods, can undermine the benefits of a whole-food, plant-based approach.
• Personalised Recommendations: From a clinical standpoint, it is essential to provide personalised dietary advice. Dr Bhardwaj stresses the importance of tailored nutrition for optimal health outcomes.
• Monitoring Nutritional Intake: Dr Bhardwaj advises his patients to carefully monitor their nutrient intake, ensuring they meet nutritional needs, especially with the inclusion of fortified foods or supplements when required.
• Iron and Vitamin C: To enhance the absorption of plant-based iron, which is less bioavailable, Dr. Bhardwaj suggests pairing it with vitamin C-rich foods like citrus fruits.

These points highlight the key considerations and recommendations Dr Bhardwaj offers for those following a plant-based diet.

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