Vegetarian Nutrition National Agricultural Library

Many researchers use this term interchangeably with a vegan diet, as 50% of the included studies completely excluded animal products. In contrast, a noticeable amount of trials included dairy products or emphasized a semi-vegetarian dietary pattern. We argue that this inconsistent usage of the term “plant-based diet” may cause significant confusion and makes comparison of studies difficult. In the meantime, we suggest to use the term “plant-based diet” only in conjunction with a detailed dietary description. Our provided checklist may support researchers and clinicians in this process.

Theoretical food and nutrient composition of whole-food plant-based and vegan d…

Eligible articles were carefully screened for a definition of the term “plant-based diet” and for a description of the dietary intervention. In a second step, we examined whether animal products were allowed as part of the plant-based diet and whether the term “plant-based diet” was used interchangeably with other terms that are more clearly defined (Fig. 1). A review of 63 studies showed that the largest environmental benefits were seen from diets containing the least amount of animal-based foods, such as vegan, vegetarian, and pescatarian diets. The study reported that shifting Western diet patterns to more sustainable, plant-based diet patterns could reduce greenhouse gas emissions and land use by 70% and water use by 50%. The traditional Western diet has gotten a bad rap—and for good reason. This type of eating pattern has been linked to an increase in obesity and diseases like heart disease, cancer and diabetes.

Omega-3 fatty acids

The Muslim prophet Muhammed is said to have rarely eaten meat or engaged in animal sacrifice — and to have been known for his compassion towards animals. And the Jewish dietary laws, called kashrut, align closely with veganism. Wealthier members of these societies may consume more meat, which often serves as a status symbol due to its high cost and relative scarcity. And less developed countries often have basic agricultural systems that cannot support large-scale meat or dairy production.

Nutrients of Concern in a Plant-Based Diet

Health professionals who work with vegetarians and those interested in vegetarian diets should be familiar with current research on vegetarian nutrition as well as with vegetarian foods and food preparation. There are a number of excellent books and other resources available for health professionals to acquaint themselves with evidence-based data [195,222,330,331]. Individualized counseling materials should be developed that feature vegetarian foods.

Special attention should be paid to calcium, iron, vitamin D, and vitamin B12. A deficiency may be exacerbated when supplements are not utilized and when food choices are limited or self-restricting. Earlier studies showed high intakes cause a loss of calcium, while a recent review found “no adverse effects of higher protein intakes” and some positive trends at most bone sites [117]. A recent review and meta-analysis found no difference between soy and animal protein on bone mineral density (BMD) and certain markers of bone turnover [118]. Others suggest the low acid load of vegetarian diets, partly due to the potassium and magnesium content from an increased fruit and vegetable intake, is beneficial to bone health [119].

Vegetarian

Otherwise, studies including “plant-based diets” are difficult to compare and hard to reproduce. Plant-based diets emphasizing local ingredients are more environmentally friendly than diets that rely heavily on mass-produced animal products and produce. The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds. Furthermore, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers.

However, according to Williams and Patel, the concept of “plant-based diet” varies widely in its definition [9]. One large study found that eating primarily plant-based foods lowered the risk of type 2 diabetes by 23%. Another found that men who follow a vegan diet had a 35% lower risk of prostate cancer than those who ate a diet that included animal foods.

Subjects who adhere to a healthy plant-based diet are reported to have a lower BMI, waist circumference, and visceral fat than those who adhere to ‘unhealthy’ plant-based diets [103,104]. Researchers have noted that diet quality may be more important than dietary patterns when comparing vegans, vegetarians, and omnivores, as the adiposity values did not differ significantly between these groups [105]. The weight loss experienced on a hypocaloric lacto-ovo-vegetarian diet was similar to that observed with a hypocaloric Mediterranean diet [106]. For example, vegetarian and learnmuscles.com/blog/2025/11/25/unimeal-weight-loss-app-review-12-reasons-to-trust/ vegan diets are both plant-based diets. But eating a plant-based diet doesn’t have to mean giving up meat and other animal products like dairy and eggs.

Building a Healthy Vegetarian Diet: Myths and Facts [eatright.org]

Foods contain limited amounts of vitamin D, so supplements are often needed to meet needs. Vegetarian diets can meet the needs of athletes at all levels, from recreational to elite athletes [221,222], and have been followed by athletes throughout history [223]. Additional research is needed to determine whether such diets enhance recovery and attenuate the oxidative damage and inflammation that occur with heavy training. This kind of plant-based diet matches MD Anderson’s recommendation to eat a diet that is rich in whole grains, vegetables, fruits, beans, nuts and seeds. At mealtime, this might look like filling two-thirds of your plate with these plant-based foods.

• According to Kampourakis, any kind of scientific discourse “has to involve concepts, the meaning of which ought to be clear among those participating in the discourse” [32].
• While the Mediterranean refers to a region rather than a single country or culture, there are enough similarities in Italian, Greek, Spanish, Israeli, and Palestinian cuisines to justify the umbrella term.
• Those who are pregnant or breastfeeding and children and even infants can thrive on a vegan diet.
• As you can see, the idea of a whole-foods, plant-based diet is to use animal products sparingly.
• A healthy immune system recognizes and attacks mutations in cells before they can progress to disease.
• The increased need for zinc can be met through a combination of increased intake and absorption [199].

Vitamin D is added to cow’s milk, some brands of soy and rice milk, and some cereals and margarines. People who don’t eat enough fortified foods and have limited sun exposure may want to talk with a health care provider about vitamin D supplements. Keep in mind that the more foods you cut out of your diet, the harder it can be to get all the nutrients you need.

Plant-Based Diets and the Gut Microbiome

The literature research also revealed a case report by Massera et al., who reported a whole-food plant-based diet to reverse angina without medication or interventional procedures [27]. The dietary intervention consisted primarily of vegetables, fruits, whole grains, potatoes, beans, legumes, and nuts. Again, it was not fully clear whether small amounts of animal products were allowed or proscribed.

The Economics of Plant-Based Eating

Finally, one must pose the question whether it is justified to call a diet “plant-based” when it contains fish and chicken (at least) twice per unimeal review on learnmuscles week (as it was the case in Yamashita et al.) [34]. Should a plant-based diet contain animal products after all and if so, to what extent? What makes a plant-based diet and how much “plant-based” is necessary to exert health benefits? In the absence of a clear definition, a seemingly endless number of questions arise during a scientific discourse about plant-based dietary interventions. Although this could indeed stipulate valuable scientific discussions, one may not forget about the public health and environmental aspects behind this controversy, which have become particularly urgent during the last decades. In contrast, other sources explicitly highlight that a plant-based diet does not mean “being vegetarian” [17] or vegan [18].

Top 10 Foods to Eat

Information and resources shared by FRN are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition. Reviews and testimonials of specific diets and approaches to health represent individual experiences and FRN does not guarantee any specific results from these approaches for your specific situation. The class of food that doesn’t get restricted by Jewish law is known as “pareve,” meaning neither meat nor dairy. All plant-based foods fall into this category, with the exception of wine, which has a bunch of rules all to itself. And one of the themes of the kashrut laws in Judaism is the separation of meat and dairy. The Jewish laws of ritual slaughter also place many restrictions on how an animal may be killed and what must be done to the carcass following slaughter.

Mindful eating is associated with a healthier plant-based diet in the NutriNet-Santé study

Vitamin C, other organic acids (citric, malic, lactic, tartaric acids), and erythorbic acid (an antioxidant used in processed food) all enhance absorption [196,230,259,263,264]. Plant ferritin, found in soy and other legumes, is an easily absorbed source of iron (22–34%). While phytates (found in legumes, nuts, and whole grains) can inhibit non-heme iron absorption, their inhibitory effect is diminished by baking, soaking, leavening, and germination [184,265]. Furthermore, the overall long-term effect of enhancers and inhibitors of iron may be less important than once thought when the foods are eaten as part of a whole diet [266,267]. A large prospective UK study found that fish eaters and vegetarians had a higher risk of hip fractures compared to meat eaters, while vegans had a greater risk of total, hip, leg, and vertebral fractures [125]. Some of the differences may have been partly due to lower BMI and possibly lower intake of calcium and protein in the vegans.