What Is a Plant-Based Diet? Benefits and Foods to Eat

The popularity of plant-based diets is on the rise as more people discover their potential health benefits, such as weight management, improved heart health, and reduced risk of chronic diseases. This article will answer all your questions about what a plant-based diet is, the benefits of eating more plants, and how to incorporate more plant-based foods into your daily meals.

We have created a great resource for anyone searching for information on a whole food plant-based diet (WFPB). It includes free downloads and resources: fact sheets on different health subjects from the Physicians Committee for Responsible Medicine, TEDx talk from Dr. Caldwell Esselstyn, M.D. on heart disease and diet, and TEDx talk from Dr. Neal Barnard, M.D. on preventing and reversing type 2 diabetes. A great resource to share.

What is a plant-based diet?

With a plant-based diet, you can enjoy a wide variety of delicious and nutritious foods that will please your palate and promote good health.

A whole-food plant-based (WFPB) diet is similar to a vegan diet in that both ways of eating avoid meat, dairy, and eggs. However, WFPB takes it to a further level of eating closer to the plant.

Fresh fruits, vibrant vegetables, whole grains, legumes, nuts, and seeds offer a wealth of flavors and textures to explore. From hearty bean soups like our vegan Mexican tortilla soup and crisp salads like this spinach fruit salad to savory quinoa dishes like my quinoa chickpea salad and sweet dairy-free fruit smoothies, there’s no shortage of tasty and satisfying options. Embracing a plant-based diet opens up a world of wholesome, plant-powered foods that can be both exciting and nourishing!

Whole food plant-based food list

The term whole in whole food plant-based describes foods that are minimally processed. This includes whole grains, fruits, vegetables, and legumes, and it also includes, in moderation nuts, seeds, avocados, natural sweeteners, and certain soy or wheat products that don’t contain added fat such as tofu and tempeh.

Eating a diet rich in plant-based, whole foods means nourishing your body with foods from the following groups. Our plant-based diet food list is a great resource that includes a grocery list.

• WHOLE GRAINS – This category encompasses brown rice, millet, oats, barley, corn, bulgur, and all products made from whole grains, such as bread, cereals, and pasta. Whole grains are not only satisfying but also low in fat. In regions where whole grains are dietary staples, like rural Asia, there are notably lower rates of diabetes, heart disease, and certain cancers compared to the United States and Europe.
• LEGUMES – This group includes beans, peas, and lentils. They are hearty, high-protein foods that are rich in calcium, iron, cholesterol-lowering soluble fiber, and even traces of omega-3 fatty acids.
• VEGETABLES – These foods are packed with vitamins and minerals, extremely low in fat, and, like all plant-based foods, contain no cholesterol whatsoever.
• FRUIT – These are vitamin-rich and have no cholesterol. They do have natural sugar but are low on the glycemic index, except for watermelon and pineapple.

Recommended foods do not include meat, dairy products, eggs, added oils, or most processed foods.

This also means avoiding heavily processed foods that contain added sugars or artificial sweeteners. Also to be avoided are highly refined grains such as white bread that have been stripped of most nutritional value.

Oil–even olive oil–is also avoided due to being highly processed and basically liquid fat which is about 13% artery-clogging saturated fat.

10 Easy Ways to Add More Vegetables Every Day

1. Add vegetables to recipes– Do you love spaghetti? Try adding red bell peppers and mushrooms to your recipe. I love to toss a couple of handfuls of fresh baby spinach leaves into marinara sauce as well. Do this with pizza and pasta dishes too.
2. Put vegetables in your sandwiches & wraps- When you’re making a sandwich, why not make it a veggie and hummus sandwich or even an avocado tomato sandwich that is loaded with fiber and antioxidants? If you are in the mood for a wrap, try a fresh veggie wrap piled high with lettuce, spinach, tomatoes, and cucumbers.
3. Replace meat- Instead of a regular burger, opt for a fiber-rich bean burger and top it with fresh greens, tomatoes, onions, and pickles. For dinner, try a bean chili instead of traditional chili. If it is meatballs you’re hungry for, experiment with vegan meatballs for that spaghetti or hoagie.
4. Use veggies as toppings- Roasted vegetables like bell peppers, mushrooms, and onions make delicious toppings for pasta dishes and even baked potatoes. You could add them to pizza or even crusty bread or toast.
5. Soups & stews- Soups are a great way to get more vegetables in because many of them already lend themselves so well to fresh ingredients. Try vegetable soup, creamy potato soup, or even white bean soup.
6. Eat pizza- Everybody loves pizza, and it is a great way to add lots of veggies like onion, bell pepper, mushrooms, olives, spinach, artichoke hearts, and any other vegetables you can think of. We even add broccoli to ours.
7. Eat stir fries- Asian food is a great way to get in more veggies, especially stir-fries. Toss in carrots, baby corn, broccoli, cabbage, peas, and so much more for a delicious full meal. We have some amazing vegan sauces to add full flavor to those vegetables.
8. Make veggie bowls- If you’re tired of salads, try making a beautifully colorful veggie bowl! They are endlessly customizable, so there is a bowl for everyone no matter what your taste preference is. Start with a grain like rice or quinoa, then start piling on veggies, beans, greens, and yummy sauces. Your veggies might be cauliflower, sweet potatoes, asparagus, radishes, pea pods, carrots, bean sprouts, shredded cabbage, peppers, or tomato. You get the picture.
9. Make smoothies- If you’re making a fruit smoothie, try adding a handful of fresh baby spinach leaves or even frozen peas. You’ll be surprised that you can’t even taste them! If you’re hesitant about including vegetables in your smoothies, experiment by combining them with fruits such as bananas or frozen mango. The inherent sweetness of fruits can effectively conceal the taste of vegetables, making it easier to incorporate them into your smoothie creations.
10. Snack on veggies- Raw vegetables offer a convenient and satisfying crunch, making them an excellent choice for on-the-go snacking while also helping us meet our daily vegetable requirements. If you enjoy raw vegetables as they are, that’s fantastic! However, if you prefer some added flavor, consider pairing them with a dip like our vegan ranch dip for a more enjoyable snacking experience.

Benefits of going plant-based

Switching to a plant-based diet can lead to numerous health benefits, including improved heart health, enhanced digestion, and a lower risk of chronic diseases like diabetes and cancer. A plant-strong diet can also help with weight management and boost overall energy levels.

By incorporating more nutrient-dense plant foods into your diet, you support better overall well-being and vitality.

We highly suggest watching the documentary Forks Over Knives from Netflix or Amazon to understand scientific research and studies supporting this way of eating, as well as checking out these other recommended resources.

FREE Health Fact Sheets are available from the Physicians Committee for Responsible Medicine in PDF form to download and print.

Kaiser Permanente supports plant-based nutrition

In 2017, Kaiser Permanente, the largest healthcare organization, came out in support of whole food plant-based nutrition with their Healthy Living: Eat Healthy Live Better program.

“As I see skyrocketing incidences of conditions such as diabetes, hypertension, and heart disease, I am profoundly aware that there is so much potential for preventing or even reversing most of these problems through very inexpensive lifestyle changes centered on proper nutrition.” — Carmelo Mejia, MD, Internal Medicine, Kaiser Permanente

For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!

Our plant-based starter kits are a great way to begin this new healthy lifestyle because they include a book, a set of DVD lectures from Dr. Neal Barnard, and a folder full of helpful literature from the Physicians Committee for Responsible Medicine.