What is a plant-based diet and can it prevent cancer?

The term “plant-based diet” has been around for years—and it’s this type of diet that’s recommended to reduce your risk of cancer—but there’s still some confusion as to exactly what it means. Does plant-based mean you should be eating only plants?

We’re taking a look at what it means to follow a plant-based diet, how that differs from a vegetarian or a vegan diet and why this diet provides health and cancer-fighting benefits!

What is a plant-based diet? 

Plant-based eating means to focus on a diet consisting chủ yếu of plants. Plants include fruits, vegetables, whole grains, nuts, beans, lentils, legumes and more. The key word here is primarily, not exclusively.

Unlike a vegetarian or vegan diet, eating a plant-based diet doesn’t mean that you can’t include meats, eggs or dairy in your meals–it simply means those foods are taking up a smaller portion of your plate than they might in some other nutrition plans.

While there is no exact agreed-upon ratio of plant-to-animal foods in a plant-based diet, many nutrition experts suggest plants should make up between 66%-80% of your diet and animal foods between 20%-34% of your diet.

Dr. Christine Kirlew with Piedmont Healthcare encourages you to include lean protein as 25% of your diet.

How can a plant-based diet help prevent cancer?

Many plant-based foods, especially fruits and vegetables, are loaded with vitamins and minerals. Foods that are high in vitamins like A, B, C, D and K—along with other minerals like calcium and potassium—can protect your cells from damage and support your immune system, both contributing to cancer prevention.

These nutrients help just about every part of your body function at a high level.

Additionally, adding high-fiber foods to your diet could help you lower your cancer risk. The carbohydrates in fiber help you feel full for longer, which aids in preventing overeating and snacking. Maintaining a healthy weight is a critical factor in reducing your cancer risk.

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What are some easy ways to eat a plant-based diet?

Here are some of our favorite tips when it comes to consuming a plant-based diet:

• Pack the plate with vegetables. Try to fill half of your plate with veggies. Mix up the vegetables to keep things exciting and to incorporate more nutrients. You can also find fun ways to enjoy your veggies, such as using them to make salsa or guacamole.

• Mix in the whole grains.  Start your day with oatmeal and add some berries! Then incorporate quinoa, barley or brown rice for lunch and dinner. Whole grains contain phytonutrients, which are antioxidants that protect your body from disease.

• Have meat take a back seat.  Try to get away from thinking about a piece of meat as the centerpiece of the plate and treat it like a side portion. Limiting your red meat intake and eliminating processed meat entirely is proven to lower your risk of cancer. Also, consider swapping out some meat dishes with plant-based alternatives.

• Salads before meals.  Make a habit of eating a small salad before some of your meals. This can help you get your daily servings of veggies, and it helps fill you up so you’re not craving snacks later.
• Fruits for dessert.  Instead of a bowl of ice cream or slice of cake, give fruit a try for your post-meal treat. Slice up some strawberries, an apple or a peach to satisfy that sweet craving. Maybe add a small scoop of ice cream if you’d like, but make the fruit the star of the show. This is a tasty way to not only get your daily servings of fruit, but to cut back on fats, oils and simple carbohydrates in the process.

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