Plant-based diet: It is a way of eating that places more emphasis on foods derived from plants, such as fruits and vegetables, whole grains, legumes, nuts, seeds, and oils.
In Europe, in addition to health-related reasons, more people are increasingly turning to plant-based diets due to concerns about climate change and animal welfare. While changes in eating habits have emerged more recently in some countries, this trend is rapidly increasing in others.
Plant-based diets consist of a wide variety of dietary patterns that emphasize foods derived from plant sources, with less consumption or exclusion of animal products. Vegetarian diets, which exclude some or all animal foods, form a subset of plant-based diets and are divided into different types:
- Vegan diets: Vegan diets are a type of diet in which all animal products, including meat, dairy, fish, eggs, and (typically) honey, are not consumed.
- Lacto-vegetarian diets: Lacto-vegetarian diets are a type of diet in which meat, fish, poultry, and eggs are not consumed, but dairy products such as milk, cheese, yogurt, and butter are consumed.
- Lacto-ovo vegetarian diets: Lacto-ovo vegetarian diets are a type of diet in which eggs and dairy products are not consumed, but meat or fish is consumed.
- Ovo-vegetarian diets: Ovo-vegetarian diets are a type of diet in which meat, poultry, seafood, and dairy products are not consumed, but eggs are consumed.
- Pesco-vegetarian (or pescatarian) diets: Pesco-vegetarian (or pescatarian) diets are a type of diet in which fish, dairy products, and eggs are not consumed, but meat is consumed.
- Flexitarian (or flexible) diets: Flexitarian (or flexible) diets are primarily vegetarian but include occasional or small amounts of meat, dairy products, eggs, poultry, and fish.
In general, a diet that is predominantly plant-based, low in salt, saturated fats, and added sugars is recommended for a healthy lifestyle. Such diets are commonly associated with a lower risk of early death and 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 Organization recommends consuming at least 400 grams (five servings) of fruits and vegetables per day, excluding potatoes and other starchy tubers.
Cardiovascular diseases are responsible 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 compared to non-vegetarians. Research shows that those who consume less meat in their diets, or avoid meat altogether, have a lower risk of diabetes due to their significantly lower BMI. Taken together, the beneficial effects of plant-based diets, including the protection they offer against early death, provide strong evidence for public health guidelines recommending healthy plant-based diets as a tool for preventing and managing 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-based foods such as meat and dairy. The production of plant-based foods, such as fruits and vegetables, grains, legumes, nuts, and seeds, generates lower greenhouse gas emissions compared to animal products. Transitioning to a plant-based diet can also help prevent biodiversity loss. This shift 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 health and the health of the planet.
Focusing on gradual transitions to plant-based diets that do not ban meat could be beneficial for individuals who frequently consume animal products. Gradually reducing animal products, such as red meat and poultry, can be more easily adopted and adhered to compared to more restrictive diets that completely exclude animal products. Plant-based dietary recommendations also allow for culturally and religiously appropriate practices.
For individuals who prefer not to consume some or most animal foods, healthy and well-planned plant-based meals can provide adequate levels of micronutrients. For individuals who prefer a more moderate approach, gradually reducing animal foods and replacing them with healthy plant-based foods can still lead to significant health benefits.
As a result, plant-based diets that reduce or eliminate the consumption of animal products are supported by significant evidence demonstrating their positive effects on human, animal, and environmental health.
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