A guide to a plant-based diet

Plant-based diets have been booming with popularity. But what exactly does a plant-based diet entail? Are plant-based diets the same thing as veganism? Why do people go plant-based, and how do they get all the nutrients they need without animal products?

A plant-based diet is very similar to a vegan lifestyle, so the difference between plant-based and veganism is a small one. A vegan avoids all animal products, whereas those who follow a plant-based diet usually only avoid animal food products. Plant-based dieters decide whether or not they will consume animal products, but the focus is on consuming foods from plant sources.

People go on plant-based diets for several reasons. The most popular reason is because of animal cruelty, followed by health and environmental benefits. 

One of the most common critiques about plant-based diets is the assumption that participants are not getting enough nutrients. While it is true that animal products are a good source of protein, Omega-3 fatty acids and vitamin B12, it is possible to receive all those nutrients through plants. 

Foods like lentils, chickpeas, quinoa, beans, tofu, nuts and seeds are all great sources of protein and provide enough protein for someone pursuing a plant-based diet. B12 can be found in nutritional yeast and some fortified plant-based milk, while iron is found in beans, spinach, oats and dark greens. Increasing citrus into your diet will increase the absorption of that iron. Omega-3 fatty acids can be taken in a supplement.

A popular misconception about dietary restrictions is that it is expensive. The truth is, if you truly change your lifestyle, eating differently will not end up being more expensive. In fact, purchasing foods that are premade will always be the more expensive route. Sticking to the produce section will not be a financial strain.

Because going completely plant-based is so difficult, some opt for a vegetarian lifestyle first and then transition to plant-based. Melody Wooten, a freshman at Utah State University, went vegan for a month after being a vegetarian for about a year. She said the hardest thing about the vegan lifestyle was not feeling full. 

“It’s something that would have been easier as it went on,” Wooten said, “my body had to adjust to it.”

Wotten suggested to not hesitate if one is going vegan for moral reasons. For some people, though, starting a plant-based diet can be difficult, but the regimen can be started by gradually reducing your meat and dairy intake. Some ways to do this include switching out an animal product for a plant-based one or eating a plant-based meal twice a week.

*Graphic by Regan Johnson.

— emily.white@aggiemail.usu.edu