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Plant-Based Eating in 2021: What the Research Says and What It Does Not

  • Writer: Nicole Barrato
    Nicole Barrato
  • Apr 15, 2021
  • 2 min read

Updated: 3 hours ago

Plant-based eating is arguably the dominant nutrition trend of this decade, and the research supporting it is genuinely compelling. Multiple large-scale studies — including the EPIC study following over 500,000 Europeans — have found that diets rich in vegetables, legumes, whole grains and nuts are associated with significantly lower rates of cardiovascular disease, type 2 diabetes and certain cancers. The EAT-Lancet Commission’s 2019 report called a shift toward plant-predominant diets one of the most critical actions we can take for both human and planetary health.

What the research does not say, however, is that all plant-based diets are equally nutritious. A diet built on refined carbohydrates, vegan junk food and sweetened beverages is technically plant-based but is associated in studies with worse health outcomes than a well-designed omnivorous diet. The quality and variety of the plants you eat — and how complete your nutrition is overall — matter far more than the label you apply to your eating pattern.

For those exploring plant-based eating this spring, the most important nutritional considerations are vitamin B12, iron, calcium, zinc and omega-3 fatty acids — all of which can be harder to obtain in adequate amounts from plant sources alone. Fortified foods and, in some cases, targeted supplementation can fill these gaps. Working with a registered dietitian is the most reliable way to transition to a plant-forward diet with confidence. NutriGreene and telehealth teams are here to help you do it right.

Sources

  • Riboli E, et al. European Prospective Investigation into Cancer and Nutrition (EPIC). Public Health Nutr. 2002;5(6B):1113-1124.

  • Willett W, et al. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet. 2019;393(10170):447-492.

Ready to take the next step in your nutrition journey? Schedule an appointment at NutriGreene today. www.nutrigreene.com | (203) 429-4211 | info@nutrigreene.com

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