A plant-based diet tends to be made up of nutritious, naturally low-fat, high-fiber foods that are filling and good for the heart, brain and waistline.

While a vegan diet eliminates all animal products, plant-based diets do not. Instead, they focus on eating mostly plants, such as fruits, vegetables, nuts, seeds and wholegrains.

Plant-based diets are increasingly popular, and it’s no wonder when you consider some of the health benefits. A review of studies published in the Journal of geriatric cardiology found that going meat-free could prevent, control and even reverse many chronic illnesses from heart disease, type 2 diabetes and certain cancers.

However people who avoid meat, seafood and dairy products can sometimes be deficient in vitamin B12, which in extreme cases can lead to neurological damage, according to a study published in Neurosciences.

In this article we talk to registered dietitians Nigel Denby and Sophie Medlin to find out more about the plant-based diet, including what to eat, potential health benefits and more.

What is a plant-based diet?

A plant-based diet is based on foods that come from plants with no ingredients derived from animals. This typically includes vegetables, wholegrains, legumes, nuts, seeds and fruits.

This is different to being vegan, which is when you avoid all animal foods and by-products. Strict vegans might also choose to boycott wool, silk, beeswax, leather and fur.

What are the potential benefits of a plant-based diet?

Lower risk of type 2 diabetes and improved kidney function

Consumption of red meat and poultry has been linked to an increased risk of diabetes, in part because of the high volume of heme iron in those meats, according to findings in the Singapore Chinese Health Study.

Reduced arthritic pain

Medlin says: “The evidence here is mixed, as some studies have been able to show reduced levels of inflammation whilst on a plant-based diet. However, the risk of B12 and other micronutrient deficiencies can be higher in vegan and vegetarian diets which can negatively impact arthritis.

“Eating more plants is definitely a good idea with arthritis as they have anti-inflammatory effects in the body. Eating more plants doesn’t have to mean cutting out animal products.”