Plant-based diet: A diet that places greater emphasis on foods derived from plants (such as fruits and vegetables, whole grains, legumes, nuts, seeds and oils).
In Europe, more and more people are turning to plant-based diets for health reasons, as well as ethical concerns related to climate change and animal welfare. While changes in dietary habits are only just emerging in some countries, this trend is growing rapidly in others.
Plant-based diets consist of a wide variety of dietary patterns that emphasise foods derived from plant sources, with less or no consumption of animal products. Vegetarian diets are a subset of plant-based diets that may exclude some or all animal foods and are classified into the following types:
- Vegan diets: A type of diet that excludes all animal products, including meat, dairy products, fish, eggs and (usually) honey.
- Lacto-ovo vegetarian diets: A type of diet that excludes meat, fish, poultry and eggs but includes dairy products such as milk, cheese, yoghurt and butter.
- Lacto-ovo vegetarian diets: A type of diet that excludes eggs and dairy products but includes meat or fish.
- Ovo-vegetarian diets: A type of diet that excludes meat, poultry, seafood, and dairy products but includes eggs.
- Pescatarian diets: A type of diet that excludes fish, dairy products, and eggs but includes meat.
- Flexitarian (or flexible) diets: Primarily vegetarian, but occasionally or in small amounts, meat, dairy products, eggs, poultry and fish are consumed.
In general, a diet that is predominantly plant-based, low in salt, low in saturated fat and low in added sugar is recommended for a healthy lifestyle. Such diets are commonly associated with a lower risk of premature death and also provide protection against non-communicable diseases.
Low fruit and vegetable consumption increases the risk of non-communicable diseases. Recent studies have shown that high fruit and vegetable intake is associated with lower risks of heart disease and stroke. The World Health Organisation recommends consuming at least 400 grams (five portions) of fruit and vegetables (excluding potatoes and other starchy tubers) per day.
Cardiovascular diseases account for more than half of all deaths in the European Region. Overall, evidence suggests that vegetarian and vegan diets have a protective effect against coronary heart disease.
A high body mass index (BMI) is a condition caused by obesity. Various studies have found that vegetarians and vegans generally have a lower BMI than non-vegetarians. Research shows that those who consume less meat in their diet and those who do not eat meat have a lower risk of diabetes, largely due to their significantly lower BMI. Taken together, the beneficial effects of plant-based diets, including their protective effect against premature death, provide strong evidence for public health guidelines recommending healthy plant-based diets as a means of preventing and controlling non-communicable diseases.
Plant-based diets not only improve human health but also have the potential to reduce the environmental impacts associated with the high consumption of animal-sourced foods such as meat and dairy products. The production of plant-based foods such as fruits and vegetables, grains, legumes, nuts and seeds produces lower greenhouse gas emissions than animal-based foods. The transition to plant-based nutrition can also help prevent biodiversity loss. This change in dietary patterns could significantly reduce global land use for agriculture by decreasing the amount of land required for grazing and crop cultivation. Plant-based foods offer benefits for both human and planetary health.
For those who frequently consume animal products, focusing on a gradual transition to plant-based diets that do not prohibit meat may be beneficial. Gradually reducing animal products such as red meat and poultry may be easier to adopt and adhere to than more restrictive diets that completely exclude animal products. Plant-based nutrition recommendations also allow for religious and culturally appropriate adaptations.
For individuals who choose to avoid consuming some or most animal-based foods, healthy and well-planned plant-based meals can provide adequate levels of micronutrients. For those who prefer a more moderate approach, even gradually reducing animal-based foods and replacing them with healthy plant-based alternatives can yield significant health benefits.
In conclusion, there is substantial evidence supporting that plant-based diets, which reduce or eliminate the consumption of animal products, maximise the positive effects on human, animal and environmental health.
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