With the current trend in awareness on health and sustainability, plant-based diets have grown in popularity. Many have shifted to plant-based diets not knowing if it is the right diet for them. Not all diets are suitable for everyone. Though plant-based diets are good and are nutritionally balanced, it is important to understand the diet, its components, how to mix and match the food to get all the nutrients from it and also if it is the right diet for you to follow. In this blog let us understand what is a plant-based diet and its myths and realities.

What is a plant-based diet ?

Plant-based diets do not eliminate any food group or item. The majority of your diet is from a plant based diet. The diet majorly contains fruits, vegetables, whole grains, and legumes. ⅔ of your plate is plant based diet. The diet still includes meat, seafood, eggs and dairy products but in very minimal amounts.  

Different plant-based diets are:

  • Vegan diet – This diet excludes all animal products, dairy products and eggs. The diet is majorly plant-based. 

  • Vegetarian diet – This diet includes milk and dairy products but avoids meat and products, seafood, poultry and eggs. 

  • Flexitarian diet – The diet is majorly plant based and occasionally includes meat products. 

  • Whole food plant-based diet – This diet mainly focuses on the whole food rather than the processed foods. This minimises the use of refined flour and other processed foods and includes whole grains, fruits, vegetables, legumes, nuts and seeds. 


Is a plant-based diet nutritionally balanced?

Plant-based diets are nutritionally balanced as it includes fibre, healthy fats, protein, vitamins, and minerals. They are also low in saturated fat and sugar. Always mix and match your meals so that you don’t lose out any nutrients. 

Myths and Realities

With the popularity of the plant based diet many misconceptions developed. Here are a few myths and facts to understand better about the diet.

1. I must only eat plant food in plant based diet 

A plant based diet does not necessarily mean that the diet should only contain plant foods. The diet focuses on eating more plant based food such as fruits, vegetables, whole grains, legumes, nuts and seeds and little to no animal products. There is no restriction on animal products such as red meat, poultry, fish, eggs and dairy products.

2. Plant based diets are very difficult to prepare and are expensive

Plant based food products are whole grains, vegetables, fruits which are locally available. There are many easy recipes that you can follow for preparing meals. You can also use spices to make the food tasty and palatable.

3. Plant based diets are not nutritionally balanced

Plant based diet consists of vegetables, fruits, legumes, whole grains, nuts and seeds. These are nutritionally dense, high in fibre, and healthy levels of protein and calcium. Only two nutrients are missed when taking a plant based diet, vitamin B12 and D as they are mainly available in animal sources. To correct this, you can choose food that is fortified with vitamin B12 and D. 

4. Plant based diet raises blood sugar levels as they are high in carbohydrates 

Consuming whole grains and vegetables helps you manage blood sugar levels. Refined and simple carbohydrates increase your blood sugar levels as they are easily absorbed in the body. Simple carbohydrates are found in candies, table sugar, soft drinks, and flour. Consuming complex carbohydrates such as whole grains, vegetables raises blood sugar significantly slowly. Studies have shown that consuming whole plant based food has improved blood sugar levels.

5. Plant based diet does not make you feel full 

Consuming a whole plant based diet such as vegetables, fruits, whole grains, legumes, nuts and seeds are high in fibre. Fibre improves satiety. Consuming a diet that is low in fibre and high in sugars makes you feel hungry soon after eating because it is easily digested. 

6. Protein requirements are not met in plant-based diets

Plant-based diets do not eliminate meat and meat products entirely. Even if the person avoids meat products, there are good food sources of protein in a plant based diet such as dal, soybean, tofu, legumes and nuts. Protein is also found in many vegetables such as green vegetables, potatoes, mushrooms and squash. Protein requirements can be met in a plant based diet. 

Comparative studies of soy protein and animal protein showed that there is no difference in type of gains in muscle mass and strength following a resistance training. There are many athletes who have successfully built their muscles and body with plant based protein. 

7. Eliminating dairy and dairy products leads to calcium deficiency 

No milk and milk products are not the only source of calcium. Green leafy vegetables like broccoli, bok choy, mustard greens and collard greens are rich sources of calcium. Other plant sources like almonds, beans, and ragi millet are also rich sources of calcium. 

Plant based diets do not completely eliminate meat and meat products (includes dairy and dairy products). Consuming a plant based diet has many benefits and it helps in lowering the risk of many chronic diseases. They are nutritionally balanced. 


Kripa N,
Senior Clinical Dietitian, Simplyweight