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The plant predominant diet is 90-95% plant-based with the optional addition of non-plant derived foods or products.
The main players in a vegan or plant-based diet include nutrient dense foods such as vegetables, fruit, seeds, nuts, legumes, lentils, tubers, sea vegetables and whole grains.
Ideally, this type of diet focuses on whole foods while excluding processed foods such as vegetable oils, refined sugar, white flour, packaged, and fast food.
Why should I eat more plants?
A plant-based diet is now being recommended as a cost-effective, low-risk intervention that will improve health outcomes. Plant predominant diets are naturally lower in inflammatory fats, cholesterol, salt, and processed sugar.
Research shows that switching to a plant-based diet can reduce the incidence of obesity, diabetes, hypertension, hyperlipidemia, and heart disease!
Those who eat less meat and more vegetables have lower body mass index, lower systolic blood pressure, lower serum LDL, and healthier blood vessel walls.
Do you have to completely give up meat to benefit from eating plant-based foods?
When the microbiota in the intestines metabolize nutrients in red meat (L-carnitine) and dairy, seafood, and eggs (phosphatidylcholine), a pro-atherosclerotic metabolite called trimethylamine-N-oxide (TMAO) is produced. This toxin causes the arteries to harden and narrow, increasing the risk for cardiovascular disease. Research shows that while animal product consumption increases TMAO, the consumption of polyphenols from fresh fruits and vegetables is associated with decreased TMAO.
Once your microbiome shifts its population to the more plant loving strains (by eating a predominately plant-based diet), the occasional consumption of animal products will not convert phosphatidylcholine or L-carnitine to TMAO.
This means that if you eat a plant predominant diet like the Mediterranean style diet and occasionally eat animal foods, you should still see a protective effect against cardiovascular disease. This is related to how your microbiome adapts to its environment (see more below)!
If you do consume animal protein or fish, treat it as more of a condiment and don’t consume it at every meal or even every day. Choose only grass-fed beef which is higher in omega-3, wild-caught seafood, organic grass-fed dairy and pasture raised organic poultry/eggs.
A diet that is entirely plant-based is considered optimal, offering significant health advantages, and is also more beneficial for animal welfare and environmental sustainability. But…there is room for everyone in the plant-based community, even if you aren’t 100% plant-based. Starting with small steps towards this lifestyle can lay the groundwork for improved health.
What if I eat a 100% plant-based diet, but it contains processed foods?
The devil is always in the details. A French-fried potato is a vegetable, and fructose is derived from fruit, right? Unfortunately, a less healthy plant-based diet is still associated with a higher cardiovascular disease risk just as with a predominately animal-based diet.
The healthier version of a plant-based diet includes whole grains, fruits, vegetables, nuts, seeds, legumes, and tea/coffee while the less-healthy version includes juices/sweetened beverages, refined grains, potatoes/fries, fake meats, and processed sweets.
Start transitioning to a whole foods plant-based diet by slowly increasing your consumption of fruits and vegetables with every meal.
How can I get enough protein from plants?
Beans and lentils are a staple of a plant-based diet. They have been shown to contribute to weight loss since they are low glycemic, high fiber, and higher protein which leads to better blood sugar regulation and an increased feeling of fullness.
While only a few plant foods contain a complete protein source, if you eat a wide variety of plant foods, you will generally consume all the essential amino acids you need. Most plants have some amount of protein even if they aren’t mainly protein.
Stick to the whole food sources, like quinoa and beans, and stay away from the heavily processed soy-based meat substitutes or isolates.
Too Much Protein with the Standard American Diet
While eating too little protein is a problem, the opposite can also have negative health consequences. The Standard American Diet tends to be excessive in animal protein. The over consumption of protein causes excess free branch chain amino acids. This chronically activates the mammalian target of rapamycin (mTOR) pathway. mTOR is a signaling protein that senses amino acid concentrations, and increased levels are associated with insulin resistance, accelerated aging, cancer, and chronic disease. The amino acid Leucine seems to have the most dramatic effect on mTOR, and Leucine is found mainly in animal foods like eggs, dairy, red meat, chicken, and fish.
The bottom line is to consume enough plant-based protein to meet your bodily needs, which can vary by activity level, if pregnant or breastfeeding, and by age. Focus on plant-based proteins and if you do consume animal protein, try to limit to a few meals or treat like a condiment and keep the serving size small.
Will I get all the nutrients I need on a plant predominant diet?
There are certain nutrients (vitamin B-12, iron, calcium, essential fatty acids, vitamin D, and iodine) that should be monitored on a plant-based diet.
However, eating a varied diet with 7-9 cups of fruits and vegetables per day, dark leafy greens, nuts and seeds, legumes, and sea vegetables is a good foundation.
A plant predominant diet should be well planned out to include all of these foods plus bio-active foods like ginger, turmeric, green tea, garlic, onions, and cruciferous vegetables. A diet rich in plants is naturally rich in fiber and polyphenols which help reduce and prevent chronic inflammation.
What About Supplementation?
While everyone has unique nutritional needs based on their food intake and other factors, there are several supplements that may be beneficial on a plant-based diet.
Vitamin B-12 is a non-negotiable for everyone on a plant-based diet. This is particularly important if it has been several years since you last consumed animal products. Vitamin B-12 cannot be obtained from food alone. While some plant-based foods are fortified with B-12, that may not be enough.
Vitamin B-12 deficiency is serious and can lead to macrocytic anemia and irreversible nerve damage. Please don’t ignore this recommendation.
Another useful supplements may be an algae-based omega-3 (EPA/DHA). If you aren’t getting enough dietary sources of omega-3 like flax seed, hemp seed, chia seeds or walnuts, then a supplement can help if you don’t eat these foods daily.
You should also consider zinc, calcium, vitamin D3, and iodine depending on your dietary intake of foods rich in these nutrients. Supplement requirements should be addressed with your health professional in order to determine need and optimal dose for your specific health considerations.
Why Would I Want a Plant-based Microbiome?
We truly are what we eat!
A plant-based diet is rich in fiber, and this cultivates the fiber-eating bacteria in our gut which are symbiotic to us. In turn, they increase anti-inflammatory and anti-cancer short-chain fatty acids. Even after just one month on a plant-based diet, the ratio of beneficial to pathogenic bacteria improved and gut inflammation decreased.
An animal-based diet is associated with pathobionts, which are disease-causing bacteria associated with inflammatory bowel disease, abscesses, appendicitis, low-grade inflammation as well as impaired glucose tolerance and lipid metabolism. The microbiota adapts to their environment, which is determined by the food we eat!
Do you want to live past 100? What do centenarians eat?
There are five geographic areas that hold the world’s longest living people often called Blue Zones. While diet is definitely not the only factor in their longevity, the dietary patterns are similar in all five of the main Blue Zones. Plus, they also get ample vitamin D from the sun!
Let’s take a look at the dietary patterns of these five areas.
Sardinia, Italy: sourdough bread, barley, fava beans, fennel, potatoes, tomatoes, fresh herbs, fruits, pecorino cheese from grass-fed sheep (high in omega-3), olive oil, and meat which is generally consumed on Sunday or on special occasions. Plus, some red wine.
Okinawa, Japan: stir-fried vegetables, purple sweet potatoes, tofu, mushrooms, seaweed/kelp, miso soup, mugwort, ginger, turmeric, bitter melon, sesame oil, and some pork.
Loma Linda, California (Seventh-day Adventists): no alcohol, nuts, fruits, vegetables, avocados, beans/lentils, spinach, whole grain bread, oatmeal, soy milk, and meat as a side dish for some. Many follow a vegetarian diet, and they eat a larger breakfast and smaller dinner.
Nicoya Peninsula, Costa Rica: homemade corn tortillas (soaked in lime), black beans at most meals, pejibajes, cilantro, yuca, coconut, plantains, bananas, papaya, squash, and rice.
Ikaria, Greece: Mediterranean style diet including fruits, vegetables, honey, whole grains, beans, potatoes, antioxidant-rich herbs (rosemary, sage, oregano), grass-fed goat’s milk, lemons, wild greens, and olive oil plus red wine. Ikarians are almost entirely free of dementia and 1 in 3 make it to their 90s!
Commonalities Between Blue Zones
According to Dan Buettner, the author of The Blue Zone Solutions, the general dietary guideline for longevity is a plant predominant diet including:
- Eat 100% whole grain (Farro, quinoa, brown rice, oats, bulgar, cornmeal)
- Beans, legumes, pulses: One cup a day (including soy) can be spread throughout the day.
- Eat a handful of nuts daily (ideally raw and unsalted and/or sprouted). ‘
- Fruits and vegetables: 5-10 servings per day
- Meat is consumed by 4 out of the 5 Blue Zones but it’s consumed sparingly, like a small side dish, a celebratory food, or as a flavoring
- Keep sugar consumption to less than 7 teaspoons per day (28 grams) and use raw honey to sweeten, if needed.
- If eating bread, limit to two slices of whole grain or sourdough (from live cultures).
- Drink mostly water or unsweetened teas and coffee.
- Enjoy moderate consumption of wine with friends or with meals. Keep in mind the wine may have different quality standards in these locations.
Learn More About the Blue Zones
Dan Buettner has two other books I highly recommend. The Blue Zones Secrets for Living Longer is a follow-up book checking in on the Blue Zones from the first book. He has also added in a new Blue Zone which was man-made! The other book I recommend is the Blue Zones Kitchen, which has some great recipes like Quinoa-Stuffed Spring Rolls with Peanut Dipping Sauce.
Key Points to a Plant Predominant Diet
- A Plant Predominant Diet is 90-95% plant-based with the addition of small quantities of animal based food
- The key components of a plant-based diet are nutrient dense whole foods like vegetables, fruit, seeds, nuts, legumes, lentils, tubers, sea vegetables and whole grains.
- Health benefits are lower body mass index, lower systolic blood pressure, lower serum LDL, and healthier blood vessel walls.
- Being 100% plant-based isn’t necessary to see health benefits, but the more the better.
- A predominately plant-based diet is healthiest when it doesn’t contain ultra-processed foods
- You can get enough protein from plants the right foods (beans, legumes, whole grains, nuts/seeds) in the right amounts
- A diet abundant in plant-based fibers can improve the diversity of the gut microbiota to favor improved health outcomes
- Supplements can improve your nutritional status on a plant-based diet if you aren’t eating a diversified diet. Vitamin B-12 is absolutely necessary though since it is not contained in plant-based foods.
- Eat like the plant-loving Blue Zones if you want a better chance of living past 100
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Medical Disclaimer
The above statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure or prevent any disease. Check with your doctor or nutritionist before starting a new supplement program.
The Functional Nutritionist maintains this website for education, information, and communication purposes. Nothing on this website should be construed as a solicitation or promotion for any products, or for the use of any product in a particular way that goes against the laws and regulations of the country where the user is located.
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