Differences Between a Healthy and Unhealthy Plant Based Diet

From Medical News Today

What makes a healthy plant-based diet?
The healthful plant-based index, defines a nourishing plant-based diet as centered around whole foods such as nuts, legumes, fruits, vegetables, whole grains, tea, coffee, and vegetable oils.

Vegetables are rich in prebiotic fiber, which supports the health of the microbiome and digestive system. They also contain various phytochemicals like indoles, found in broccoli and Brussels sprouts, which contain benefits that range from protecting cellular DNA to deactivating carcinogens we take in from our environment.

Fruits are a powerful source of antioxidants, and these phytochemicals, with compounds such as ellagic acid, can lower the risk of certain cancers. Legumes, nuts, and seeds contain amino acids, and whole grains contain B vitamins and trace minerals such as manganese and copper.

What are unhealthy plant-based foods?
Unhealthy plant-based foods can include highly processed products, like vegan burgers or sugar-sweetened snacks, which often contain added sugars and unhealthy fats like trans fats or over-saturated fats.

High-fructose and low-sugar versions of these foods may have fewer nutrients than unprocessed whole-plant foods, and some may contain artificial additives, preservatives and flavorings.

There are plenty of foods that are ‘plant-based’ but are not necessarily the most healthful. Oreos, for example, as well as potato chips, are technically plant-based.

Commercial oils are also a concern. These types of vegetable oils are high in omega-6 fatty acids, and while these are essential for normal inflammatory immune responses, when we consume them in excess, we can put our body in an overly pro-inflammatory state.

Additionally, excessive sugar is an ingredient in low-quality plant-based foods.