Plant-Based Diet: Pros and Cons, Cost, Foods, and More

Dropping the phrase “plant-based diet” is trendy when you’re talking nutrition these days. Why? Lauren Manaker, RD, based in Charleston, South Carolina, suspects it’s because of increased awareness of the health and environmental benefits that are associated with eating this way.

Some of that could be the result of documentaries that throw shade at eating meat and other animal products, such as You Are What You Eat: A Twin Experiment (2024), Game Changers (2018), and Cowspiracy (2014).

But what exactly does “plant-based diet” mean? Is it the same thing as being vegetarian or vegan? Or does this diet just mean you make an effort to pack more veggies into your meals?

Technically, all of the above interpretations are correct. “Some people use the term ‘plant-based diet’ as a synonym for the vegan diet,” says Summer Yule, RD, who is based in Hartford, Connecticut. “Others may use the term in a broader way that includes all vegetarian diets, and I’ve also seen people use ‘plant-based’ to mean diets that are composed mostly, but not entirely, of plant foods.”

Read on to learn more about plant-based diets, including how they work, the health benefits, and the different types. We also explore some of the best foods to include, as well as those you should avoid, and suggest a seven-day meal plan to help you get started.

The idea of a plant-based diet is to make plant-based foods the central part of your meals.

“A plant-based diet emphasizes foods like fruits, vegetables, and beans, and limits foods like meats, dairy, and eggs,” Manaker says. From there, more restrictions could be put in place depending on how strict you want to be. “It may completely eliminate foods from animals or just limit intake, depending on the individual’s interpretation,” Manaker says.

Plant-Based Diets: Pros and Cons

As the following research suggests, a plant-based diet may help reduce the likelihood that you’ll need medication, and also lower your risk of obesity and high blood pressure. That said, there are some potential negatives as well.

Pros

There are several health benefits to following a plant-based diet. Here are some of them

• A reduced risk of type 2 diabetes: In one review, researchers found that following a plant-based diet was associated with a lower risk of type 2 diabetes.

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• A healthier weight and blood sugar level in people with diabetes: A plant-based diet may be beneficial for boosting metabolism, managing weight, and reducing inflammation, especially among people with obesity and those with type 1 and type 2 diabetes.

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• A reduced risk of heart disease: Studies have linked following a diet rich in plant foods and lower in animal foods to a 16 percent lower risk of cardiovascular disease and 31 to 32 percent lower risk of death from cardiovascular disease.

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• A reduced risk of cancer: One study showed that people who ate low quantities of meat and fish had a lower risk of colorectal, breast, and prostate cancer compared to study participants who ate larger amounts of meat and fish.

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  Another study focused on breast cancer specifically and found that individuals who most closely followed a plant-based diet had 67 percent lower risk of breast cancer than those who followed it the least.

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• A healthier brain: While research is mixed, one study involving more than 3,000 adults found that sticking with a plant-based diet was linked with better cognitive function, including long-term memory and executive function, though future research should explore the mechanisms behind why this happens.

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• A longer life: Some research links a diet containing higher levels of plant protein with a lower rate of early death from all causes.

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  One study of 135,000 individuals found a link between increased intake of fruits, vegetables, and legumes and a lower risk of all-cause early death, with participants reaping maximum health benefits at three to four servings per day — an amount that anyone following a plant-based diet is likely to meet.

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Cons

While there are many health benefits to a plant-based diet, there are some challenges as well.

• Not all ‘plant-foods’ are created equal: Simply sticking with plant-based foods likely isn’t going to cut it. There are plenty of unhealthy foods that qualify as plant-based, such as potato chips and french fries. Unhealthy processed plant-based foods will increase your risk of weight gain and health conditions such as heart disease.

• Bowel movements: When you first switch to a plant-based diet, you may notice an uptick in bowel movements, diarrhea, or constipation. That’s because many plant-based foods are a good source of fiber, and fiber normalizes bowel movements. Consider gradually incorporating plant-based foods in your diet to give your body time to adjust, and be sure to drink plenty of fluids while you’re making the switch to eating more plants and afterward.

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• Lack of B12 and choline: While many plant-based foods are loaded with nutrients, there are some that are harder to come by if you completely eliminate animal food products from your diet. You may need to keep an eye on your levels of vitamin B12 and choline. “Vitamin B12 is found primarily in animal sources, and the two best sources of choline are egg yolks and liver,” Manaker says. “If a person is avoiding animal products, they may not be taking in enough of these nutrients.” Nutritional yeast is a great source of B12 that’s easy to add to many plant-based meals. Legumes, soy, and peanuts are a great source of plant-based choline.

How Much Does a Plant-Based Diet Cost?

You may have heard people complaining that plant-based products are more expensive than their omnivorous diet counterparts. Generally speaking, this is true. Oat milk or almond milk tend to be pricier than cow’s milk, and you may pay a slight premium for vegan cheese over dairy cheeses as well. On the other hand, plant-based protein sources tend to cost significantly less than meat or fish protein.

A Detailed Plant-Based Diet Food List

Earlier we discussed how “plant-based diet” can mean a diet that is primarily plant-based, but some people do sneak in some animal foods as well, provided that the diet is mostly plant-based. For the purposes of these lists, we will take a plant-foods-only approach.

Top 10 Foods to Eat

1. Leafy green vegetables (including spinach, Swiss chard, collard greens)
2. Cruciferous vegetables (including broccoli, kale, cabbage, cauliflower)
3. Root vegetables (including carrots and sweet potatoes)
4. Fruits (such as avocados, strawberries, blueberries, watermelon, apples, grapes, bananas, grapefruit, and oranges)
5. Whole grains (such as quinoa, farro, brown rice, whole-wheat bread, and whole-wheat pasta)
6. Nuts (walnuts, almonds, macadamia nuts, and cashews all count)
7. Seeds (such as flaxseed, chia seeds, and hemp seeds)
8. Legumes (beans, lentils, chickpeas)
9. Soy (tofu, soy milk, tempeh)
10. Plant-based probiotics (like kimchi or kraut)

Top 10 Foods to Avoid

1. Dairy (including milk and cheese)
2. Meat and poultry (like chicken, beef, and pork)
3. Processed animal meats, such as sausages and hot dogs
4. Fish
5. Other processed foods (like potato chips, chocolate bars)
6. Eggs
7. Refined grains (such as “white” foods, like white pasta, rice, and bread)
8. Sweets (like cookies, brownies, and cake)
9. Sweetened beverages, such as soda, and fruit juice
10. Fried foods

How Much Should You Exercise on a Plant-Based Diet?

1. Think Outside the Produce Aisle

Stock up on grains, canned beans, and canned or frozen fruits and veggies so you don’t have to shop every few days.

2. Swap Meat for High-Protein Legumes

Tofu, tempeh, black beans, chickpeas, pinto beans, and dried peas are some of your many options.

3. When Eating Out, Ask the Waiter for Suggestions

Sometimes a server will help you piece together a meal with sides and appetizers if there isn’t a plant-based main course on the menu.

4. Choose Budget-Friendly Options

Keep grocery costs down by buying in-season produce and sticking to simple plant-based foods such as grains, beans, and frozen and canned foods.

5. Keep Nutrition Basics in Mind

Limit the sugar, fat, and refined grains you cook with at home. These ingredients can quickly make a home-cooked plant-based meal unhealthy.

The Takeaway

Adopting a plant-based diet involves making fruits, vegetables, whole grains, and legumes the stars of your meals, while limiting or avoiding animal foods. This way of eating has been linked to numerous health benefits, including improved heart health, better weight management, and a reduced risk of chronic diseases. Start small by introducing more plant-based proteins like beans and tofu into your meals.

Additional reporting by Laura McArdle.