Plugging into the Plant-Based Diet: Why It’s More Than a Trend

When navigating the aisles at the grocery store, do you notice the new plant-based options that have popped up on the shelves? While they may not overshadow their non-plant-based counterparts, they still have a bigger presence than they did, let’s say, 10 years ago. You also might have heard of a celebrity trying out the plant-based diet or maybe have a friend who’s exploring some related recipes. But don’t think that this is no trend though! The plant-based industry is predicted to grow to around $160 billion by 2030 (1). Plus, developing a plant-based diet is not just good for your overall health but also for the environment!

If you’re interested in diving into the plant-based world yourself, yet you’re nervous about making big changes in your life — don’t sweat it! Rather than a drastic switch, eating plant-based is more of a conscious change and can be easier than you think. So, let’s discuss!

Plant-Based vs. Vegetarian vs. Vegan

You might be wondering what makes the plant-based diet different from a vegetarian or vegan diet. After all, aren’t the three of them just about plants? Well, eating plant-based is more inclusive, prioritizing the consumption of plant-based products, while eating vegetarian or vegan is more exclusive, putting a focus on not consuming meat and not consuming animal products, respectively (2, 3).

Aiming to eat more plant-based foods is the overall goal of the diet, because you will then have plenty of fiber, vitamins, minerals, and healthy fats from a wide array of foods. Instead of meat being the center of every meal, a meal should ideally be around two thirds plant-based, while meat and other animal products make up the last third (3). Meals can be entirely plant-based, and there might even be meals where less than two thirds are plant-based! Yet it’s all about the overall picture: eating more plants when possible. 

Components of the Plant-Based Diet

The main food groups of a typical plant-based diet are (4):

● Fruit (bananas, berries, apples, etc.) 

● Vegetables (peppers, lettuce, corn, etc.) 

● Whole grains (grains and starches in their whole form compared to their processed forms)

● Tubers (yams, potatoes — both regular and sweet)

● Legumes (beans, lentils)

Even though meat is not forbidden from the plant-based diet (remember: it’s all about inclusion, not exclusion!), you can still get your protein intake from beans, tofu, nuts/nut butters, and more (4). Don’t think that you'll be skipping out on any nutrients! Eating plant-based foods brings many different nutrients into your body so that you can perform your best every day.

Benefits of the Plant-Based Diet

There has been scientific evidence that developing a plant-based diet can reduce the risk of type 2 diabetes, some types of cancers, and heart disease due to the low amounts of saturated fat and cholesterol and high levels of fiber from plant-based foods (4, 2). The diet can also reduce the likelihood of illnesses while boosting your immune system (4). Your gut health will balance out the bad bacteria with the good, leading to better digestion (5). Your liver and kidney function may improve, and maintaining a healthy weight or losing weight is another benefit as well (4).

Besides internal benefits, there are also external benefits! With more of us turning toward the plant-based movement, we actually put less pressure on our environment. There is a lot of energy, effort, and resources going into meat production and other animal byproduct production. By investing into more plant-based options, we use less resources and produce less greenhouse emissions (6). You can also save money since meat and fish are typically expensive at the grocery store — creating a well-rounded meal doesn’t have to leave you penniless!

Plug into the Plant-Based Life

If you’re ready to dive in, go for it! If you’re still feeling hesitant, that’s perfectly okay, too. Remember the plant-based diet is about inclusion, so even if you eat plant-based only on Thursdays or for one meal a week, that is still doing your part! It can still be seen as progress toward developing a long-term plant-based diet. And don’t forget that The Plug’s formula is plant-based!

Being curious and being informed is good progress as well, so maybe check out some plant-based recipes online! You can find ones that are nutritious and delicious in our exclusive Facebook Group community, like this 3-meal plan and these yummy breakfast ideas.

What are your thoughts on the plant-based diet? We hope you let us know! And never forget that The Plug fits into any plant-based lifestyle, PlugFAM.

Bibliography

1. Witherington A. Emerging Trends in the Plant-Based Industry [Internet]. Mintel. Updated 2026 Feb 20. Available from: https://www.mintel.com/food-and-drink-market-news/emerging-plant-based-trends

2. McManus KD. What is a plant-based diet and why should you try it? [Internet]. Harvard Health Publishing | Harvard Medical School. 2024 Mar 28. Available from: https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760

3. What is a plant-based diet, and is it healthy? [Internet]. Columbia University Irving Medical Center. 2022 Apr 15. Available from: https://www.cuimc.columbia.edu/news/what-plant-based-diet-and-it-healthy 

4. The beginner’s guide to plant-based eating [Internet]. Forks Over Knives. Available from: https://www.forksoverknives.com/how-tos/plant-based-primer-beginners-guide-starting-plant-based-diet

5. Mikhail A. Experts say the ‘diversity diet’ of eating 30 plants a week could boost your gut health. Here’s how to get started [Internet]. Fortune | Fortune Well. 2023 Mar 20. Available from: https://fortune.com/well/2023/03/20/improve-gut-health-diversity-diet-eat-30-plants-a-week/amp 

6. Elle, Vital. This Is Why The Plant-Based Movement Is So Popular [Internet]. Elle. 2022 May 23. Available from: https://www.elle.com.au/health-fitness/why-is-plant-based-so-popular-27052