Green and Clean: The Power of a Plant-Based Diet

India today faces two significant challenges: malnutrition and obesity, affecting people across all ages and socioeconomic backgrounds. With the rise of non-communicable diseases (NCDs) and India becoming a global diabetic hub, it's crucial to adopt preventive and therapeutic measures. One such strategy is shifting towards a plant-based diet, which helps address macronutrient imbalances and offers a more nutrient-dense, health-promoting approach to eating.

Interestingly, while the vast majority of Indian adults (81%) follow some restrictions on meat — whether by refraining from certain types, avoiding meat on specific days, or both — only 39% describe themselves as “vegetarian.” This leaves room for greater adoption of plant-based eating patterns. By incorporating more plant-based foods, we can help combat malnutrition, tackle obesity, and reduce the risk of chronic diseases, making it a powerful tool in improving overall health in India.

A plant-based diet is a food plan that includes consuming plant-based foods and eliminating animal products including all types of meat, fish, eggs, dairy products, and honey. 

1. Fruits and Vegetables

• What to eat: Include a wide variety of fruits and vegetables in your diet. These are packed with vitamins, minerals, antioxidants, and fibre.
• Tips: Aim for a rainbow on your plate by mixing different coloured produce. Seasonal and locally grown vegetables are often fresher and more nutritious.

2. Legumes and Beans

• What to eat: Beans, lentils, chickpeas, and peas are rich in plant-based protein, fibre, and essential minerals like iron and zinc.
• Tips: Legumes are a great addition to soups, stews, curries, and salads. They're also perfect for making plant-based burgers, dips (like hummus), and wraps.

3. Whole Grains

• What to eat: Brown rice, quinoa, oats, barley, millet, and whole wheat are excellent sources of complex carbohydrates and fibre.
• Tips: Whole grains can be used as a base for salads, bowls, or stir-fries and as a substitute for refined grains in traditional recipes.

4. Nuts and Seeds

• What to eat: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and hemp seeds are all nutrient-rich and provide healthy fats, protein, and fibre.
• Tips: Snack on a handful of mixed nuts or add seeds to your smoothies, salads, or baked goods. Just be mindful of portion sizes, as they are calorie-dense.

5. Plant-Based Proteins

• What to eat: Tofu, tempeh, edamame, and seitan are excellent sources of plant-based protein. 
• Tips: Marinate tofu or tempeh and grill or stir-fry for added flavour.

6. Non-Dairy Alternatives

• What to eat: Choose plant-based milk options such as almond, soy, oat, or coconut milk. You can also find plant-based cheese, yoghurt, and butter alternatives.
• Tips: Use plant-based milk in smoothies, cereals, or coffee. If you're using plant-based cheese or butter, try different varieties to find your favourite.

7. Healthy Fats

• What to eat: Avocados, olives, and olive oil are excellent sources of heart-healthy fats. Coconut oil can be used for cooking, while butter from nuts offers a tasty snack.
• Tips: Add avocado to sandwiches or smoothies. Drizzle olive oil over roasted vegetables or use it in dressings.

8. Herbs and Spices

• What to eat: Fresh herbs (like cilantro, mint, parsley) and spices (such as turmeric, cumin, coriander, and cinnamon) add flavour without extra calories.
• Tips: Fresh herbs can also be frozen in ice cube trays with water, making it easy to pop them into soups and stews for extra flavour all year round.

9. Mushrooms

• What to eat: Mushrooms, especially varieties like shiitake, portobello, and button mushrooms, are rich in antioxidants, fibre, and vitamin D, making them a great plant-based source of nutrients.
• Tip: Sauté mushrooms with garlic, onions, and your favourite herbs for a quick and flavourful dish. You can also use them as a meat substitute in burgers, tacos, or pasta dishes.

• Improves digestion
  A plant-based diet is packed with fibre and essential micronutrients that promote better digestion. The fibre helps prevent digestive issues like constipation, while also encouraging the growth of beneficial gut bacteria that support overall digestive health.
• Supports weight management
  Thanks to its high fibre and low-calorie content, a plant-based diet keeps you feeling full for longer, helping to curb overeating. It's rich in vitamins, minerals, and micronutrients, making it a great way to lose weight healthily without feeling deprived.
• Prevents type-2 diabetes
  Consuming plant-based foods helps regulate blood sugar by promoting controlled glucose release. This reduces the risk of type 2 diabetes and can help manage glucose levels in those already diagnosed. It’s also known to support normal pancreatic function in diabetic individuals. Focus on incorporating more fruits, vegetables, nuts, and legumes while limiting whole grains to one meal per day.
• Reduces chronic disease risks
  Plant-based diets are high in antioxidants, fibre, and micronutrients, which help reduce inflammation and fight oxidative stress. This makes them beneficial for preventing and managing chronic diseases such as heart disease, arthritis, and certain cancers.

“Plant-based diets are rich in fibre, antioxidants, and vitamins and have numerous health benefits, including a lower risk of obesity, chronic illnesses, and certain types of cancers. In addition, they are beneficial to the environment,” says Dr Parmeet Kaur, Chief and Head Dietitian, Gurugram.

Starting a plant-based diet can be simple and rewarding with the right approach. Begin by gradually incorporating more whole foods like fruits, vegetables, whole grains, legumes, and plant-based proteins into your meals. Focus on balanced meals that include a variety of nutrients, and experiment with plant-based alternatives for dairy and meat. While making the transition, it's important to plan your meals thoughtfully and ensure you're getting enough of key nutrients like vitamin B12, iron, and omega-3s. Most importantly, be patient and enjoy the process, as the shift to plant-based eating is about making sustainable, positive changes for your health and the environment.

The 2024 Dietary Guidelines for Indians, developed by ICMR and NIN, recommend a balanced 2000 Kcal daily diet: half of your plate should be filled with fruits and vegetables, while the rest should include cereals, millets, pulses, proteins, fats, and dairy. However, many Indians tend to consume fewer nutrient-rich foods like pulses and whole grains, relying more on cereals. The guidelines also highlight the overconsumption of ultra-processed foods high in sugars, salts, and fats, which, combined with a sedentary lifestyle, contribute to obesity, nutrient deficiencies, and lifestyle diseases.

Here’s how you can start a plant-based diet: 

• Stay hydrated

A plant-based diet contains more fibre, which is beneficial for digestion but can cause bloating or constipation. Drinking more water can help better digestion and prevent discomfort associated with more fibre.

• Embrace diversity in your meals

A plant-based diet provides diverse flavours to satisfy your mouth and improves your gut biome. Experiment with fresh recipes to ensure you get plenty of nutrients from different plant sources.

• Recognise nutritional needs

Nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids, typically found in animal products, may need to be sourced from plant-based alternatives. It’s best to ask a nutritionist to help you identify plant-based sources for essential nutrients, such as legumes for protein or fortified foods for vitamin B12.

• Avoid processed plant-based foods

All plant-based foods are not healthy. Some processed plant-based items, such as imitation meats, may contain unhealthy fats, sodium, and additives. Choose whole, minimally processed foods like fresh fruits, vegetables, legumes, and grains to achieve the best health benefits from your diet.

In conclusion, adopting a plant-based diet offers numerous health benefits, from improved digestion to better weight management and reduced risk of chronic diseases. By incorporating more plant-based foods like fruits, vegetables, whole grains, and legumes, you can nourish your body and support long-term health. Whether you're fully plant-based or simply looking to reduce animal products, small changes can lead to big improvements in your overall well-being.

Plant-based foods include a variety of plants and plant parts, such as vegetables and legumes.

Examples of plant-based proteins are tofu, chickpeas, peanuts, almonds, lentils, sprouts, quinoa, and chia seeds.

Fruits, vegetables, nuts, seeds, whole grains, beans, and pulses.

Plant-based diets can help you lose weight because they contain high amounts of fibre, which helps you feel fuller without consuming extra carbs compared to snacks. 

• Eat a wide range of fruits, vegetables, legumes, whole grains, and nuts. 
• Limit highly refined grains, added sugars, and oils. 
• Consider fortified foods and supplements to get nutrients. 
• Drink plenty of fluids.