So what are plant-based diets? “There is no strict definition of what [a plant-based diet] entails,” says Elizabeth Shaw, RDN, owner of Shaw Simple Swaps in San Diego. For some, eating a plant-based diet means becoming a vegan (eating a diet free of animal products), vegetarian (eating a diet free of meat), or maybe even flexitarian (eating a vegetarian or vegan diet most of the time). Meanwhile, for other people, eating a plant-based diet simply means having meals rich in fruits and vegetables, with limited amounts of animal products, Shaw says. But no matter how you define “plant-based diet,” there’s no doubt that eating more plant-based foods is good for your health. RELATED: What to Eat and Avoid on a Plant-Based Diet
What Are the Benefits of a Plant-Based Diet?
According to the Physicians Committee for Responsible Medicine, people who eat a diet rich in fruits, vegetables, whole grains, beans, and legumes have a lower risk of chronic health conditions, such as heart disease, type 2 diabetes, and obesity. This is likely thanks to the fact that plant-based diets are often higher in fiber, vitamins, and minerals, and lower in saturated fat, says Hultin. For example, a study published in March 2017 in Nutrition & Diabetes found that overweight and obese adults who followed a plant-based diet saw greater improvements in body mass index (BMI) after three months than those who didn’t follow a plant-based diet. BMI can be used to screen for potential weight-related health risks, according to the Centers for Disease Control and Prevention. A high BMI may indicate a high percentage of body fat, but it’s an imperfect measure. At the beginning of the study, the plant-based group had an average BMI of 34.5 (a BMI of 30 and above falls under the category of obese), while the control group had an average BMI of 34.2. After three months, the plant-based group’s average BMI had dropped to 31.5, whereas the control group’s average BMI only lowered to 33.5. Plant-based diets may also help people with type 2 diabetes manage their blood sugar levels. An review published in October 2014 in Cardiovascular Diagnosis & Therapy found that eating a vegetarian diet is associated with a significant reduction (0.4 percent) in A1C blood levels (a measure of average blood sugar) in people with type 2 diabetes. These findings suggest that prioritizing plant-based foods may help prevent and manage type 2 diabetes, according to the study authors. If you’re thinking of trying one of these beneficial diets yourself, check out this new crop of plant-based cookbooks for tasty, creative recipes and tips.
1. Plant-Based on a Budget, by Toni Okamoto
Okamoto shows you how to go vegan with quick and yummy recipes, like five-ingredient peanut butter bites, banana-zucchini pancakes, and jackfruit carnita tacos — and for less than $30 per week. One caveat with this (and many) vegan cookbooks is that the recipes may not address nutrient gaps that often appear in poorly balanced vegan diets, Shaw says. Vitamin B12, for example, plays a key role in making red blood cells and DNA, but it’s found mainly in animal foods. This means vegans and vegetarians face a higher risk of deficiency, according to the National Institutes of Health. To make sure you’re not missing out on key nutrients like B12, Shaw recommends working with a registered dietitian who specializes in vegan diets. RELATED: 8 Smart Reasons to Go Vegan for Heart Health
2. The 30-Minute Vegetarian Cookbook, by Lisa Turner
Turner also offers tips and tricks to help you prep your vegetarian meals in a flash, like staples to keep on hand in between grocery trips, foods to prepare in advance, and a reference guide for washing and cutting vegetables.
3. The Decadent Vegetable Cookbook, by Cider Mill Press
There are also plenty of options for people with dietary restrictions, with recipes that are gluten-free, low carb, and keto diet friendly. “This is great, because a lot of people are overlapping some of these diets nowadays,” Hultin says. Plus, this cookbook features stunning photos and an elegant design. “I love that it’s making veggies sexy,” Hultin says. RELATED: 9 Things You Should Know Before Going Vegetarian
4. The Plant-Based Diet for Beginners, by Gabriel Miller
As a bonus, all the recipes include nutrition facts (calories, fat, fiber, carbs, and protein per serving), which can help you ensure that you’re getting a healthy balance of nutrients with your new diet. The balance of their individual meals is where “people tend to not pay attention,” says Alix Turoff, RD, nutrition consultant and owner of Alix Turoff Nutrition in New York City. What often ends up happening when people switch to plant-based diets is that they get tons of veggies in their meals, but they don’t fill up on protein or fat, which leaves them feeling hungry and unsatisfied. It’s especially hard to get enough protein on a poorly designed plant-based diet, so Turoff says that having nutrition facts on hand is very helpful. For reference, the recommended dietary allowance for protein is 46 to 56 grams (g) per day for adults and 71 g per day if you’re pregnant or breastfeeding, according to the National Academy of Medicine.
5. Fiber Fueled, by Will Bulsiewicz
Unfortunately, only 5 percent of people in the United States actually get enough fiber every day (at least 25 g for women and 38 g for men), which qualifies as a public health concern, according to a study published in the January-February 2017 issue of the American Journal of Lifestyle Medicine. But not only is this book about all-important, stomach-filling fiber, it’s also got a 28-day meal plan and more than 65 plant-based recipes to get you started. “Considering that gut- and plant-based eating have so much emerging research coming out, I cannot wait to get my hands on this book!” Shaw says. The title is set to be published on May 12, 2020. RELATED: The Retraction of a ‘Gut Restoration’ Diet Article May Expose Gaps in Peer Review Process
6. Plant-Based Meal Prep, by Stephanie Tornatore and Adam Bannon
This cookbook offers flexible meal plans, including favorites (like mac and cheese and mashed potatoes) along with whole-food options (like Mexican quinoa). Soy-free, grain-free, and paleo-friendly recipes are tagged so that anyone with food sensitivities or on a special diet can easily find the right recipe. Plus, every recipe includes nutritional information. In this book, you’ll discover why whole grains and fresh greens are great vegetarian meal options, learn shopping and cooking strategies, and uncover plant-based dairy substitutes. Choose from a variety of healthy recipes, like power breakfasts, grain bowls, comforting soups and stews, and light salads. The title is slated for publication on June 9, 2020. RELATED: 10 High-Fiber Foods to Add to Your Diet
8. My Indian Table, by Vandana Sheth
Choose from over 60 vegetarian recipes (like the curried power bowl) for light meals, desserts, and drinks. Sheth includes background on each recipe, serving suggestions (like a bed of greens, a whole-grain tortilla, or a side of quinoa or rice), and wine pairing recommendations. This cookbook also offers shortcuts to streamline the cooking process, tips for stocking your kitchen, and recipes for all skill levels. But unlike other vegan and vegetarian cookbooks, Plant-Based Cookbook also includes a section with grilled options, as well as smoothie recipes. “I love that they have a grill section, because a lot of people who go plant-based think they can’t have barbecue anymore,” Hultin says. Break out this book when the warm weather hits and you’re ready to take your cooking outdoors. RELATED: 10 Green Smoothie Recipes Packed With Nutrition
