Plant-based diets emphasize foods derived from plants. They range from vegetarian to vegan and are among the most studied dietary patterns for longevity.
Types:
- Vegetarian — no meat. May include dairy and eggs.
- Vegan — no animal products whatsoever
- Flexitarian — predominantly plant-based with occasional meat
- Whole food plant-based (WFPB) — plants + minimally processed foods, no oils
Health benefits:
- Lower rates of heart disease, type 2 diabetes, obesity
- Reduced risk of certain cancers
- Better gut microbiome diversity
Key nutritional gaps to address:
- B12 — supplement required for vegans
- Omega-3 (EPA/DHA) — algae-based supplement recommended
- Vitamin D, iron, zinc, calcium, iodine
Reference:
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