Awareness and First Aid

Much has been written and said about the benefits of a plant-based but are there any pitfalls.

Bogaleng Olga Nchabeleng, a dietitian at Mediclinic Polokwane, answered our questions.

What’s the difference between vegan and plant-based diets?

A vegan diet eliminates all animal product – not just meat and fish, but also eggs and dairy. It focuses most on fresh fruit, vegetables, nuts, seeds and whole grain. A plant-based diet includes eggs and dairy.

Is a plant-based diet generally healthy?

A plant-based diet offers plenty of fibre and healthy nutrients, such as beta-carotene, vitamin C and K, folic acid, magnesium and potassium. It usually includes a lot of nuts and seeds, which are rich in Omega 6 fatty acids and contribute to a healthy heart.

Are there any drawbacks?

Despite the many benefits of plant-based eating, there are pitfalls to removing certain food groups from your diet. These diets lead to insufficient intake of vitamin B12, vitamin D, calcium, selenium, zinc, and iodine. In addition, they lack Omega 3 fatty acids, which lower inflammation in the body. Lack of these nutrients could lead to energy, nutritional, and micronutrient deficiency.

How does a plant-based diet benefit your heart?

One great thing about a plant-based diet is that it’s packed with vitamins and nutrients to maintain a healthy heart. These include potassium and magnesium, which help lower blood pressure and improve overall heart health. They also have positive effects on issues like obesity, high blood pressure, type 2 diabetes, and heart disease. Additionally, they reduce inflammation, relax blood vessels, and help with cholesterol levels, all of which contribute to a healthy heart.

Good plant-based eating habits

Keep your plate balanced:

  • 50% fruit & veg
  • 25% whole grains
  • 25% lean protein.
  • Drink 6-8 glasses of water daily.

What foods to avoid in a plant-based diet

  • Plant-based protein substitutes such as vegan burgers. They’re highly processed, contain saturated fats, and have a high sodium content
  • Deep-fried potato/sweet potato wedges
  • High consumption of 100% fruit juices
  • Refined grains like white rice, pasta, and cereals.

The most essential plant-based foods

  • Vegetables
  • Fruit
  • Whole grains, such as quinoa, spelt, millet, barley, and oatmeal
  • Plant-based oils such as olive, canola and avocado
  • Nuts and seeds
  • Calcium-fortified diary substitutes.