Plant-based eating patterns focus on the consumption of fruits, vegetables, seeds and nuts, whole grains, and legumes. It doesn’t necessarily mean the person is vegetarian, as they can still include white meats and dairy products in their diet in moderation. These dietary patterns provide a high amount of fiber, very low saturated fats, and simple sugars.

Numerous studies have examined their effects and have shown that plant-based diets reduce the risk of heart disease, metabolic syndrome, diabetes, colon cancer, breast cancer, prostate cancer, depression in older adults, as well as physical and mental function decline. There are currently four main types of plant-based diets: flexitarian, pescetarian, vegetarian, and vegan, with flexitarian being the most accessible as it allows occasional consumption of non-vegetable sources of food. In Mexico, the “Dieta de la Milpa,” which considers culturally significant ancestral foods like beans, chili, and maize, would be equivalent to a flexitarian diet.

Benefits of a Plant-Based Diet:

• Boosts the Immune System: Vegetables contain high levels of essential vitamins, minerals, phytochemicals, and antioxidants that are not found in other foods. These nutrients help maintain balance and strengthen cells to protect against microorganisms and external agents.
• Reduces Inflammation: Chronic inflammation can damage cells and tissues and has been linked to mutations related to cancer and other inflammatory diseases like arthritis. Plant-based eating controls triggers through the balance of free radicals with antioxidants and the neutralization of toxins by phytochemicals.
• Maintains a Healthy Weight: Excess weight leads to inflammation and hormonal imbalances highly associated with 12 types of cancer. Plant-based diets typically have a controlled/calorie-positive balance and eliminate the consumption of many foods associated with weight gain.
• Improves Digestion and Relieves Constipation: Fiber is a structural component of plants, so its high consumption in plant-based diets improves intestinal health and nutrient absorption. A high-fiber diet supports cholesterol reduction and stabilizes blood glucose levels.
• Reduces Cancer Risk: Current evidence suggests that a diet with fewer processed foods and meats and higher consumption of fruits, vegetables, and legumes, as in plant-based diets, significantly reduces the risk of 12 types of cancer.

Tips for Starting a Plant-Based Diet:

1. Increase Vegetable Portions: Consume at least half of your plate or 2 cups of vegetables in 2 main meals, making sure to include a variety of colors in your vegetable selection.
2. Change Your Perspective on Meat: Start using meat as a side dish rather than the main course, having a smaller portion.
3. Choose Healthy Fats: Eliminate saturated fats like butter, lard, and bacon from your diet and opt for olive oil, seeds, unsweetened hazelnut or almond butter, and avocados.
4. Cook a Vegetarian or Plant-Based Meal at Least Twice a Week: Build your plate with whole grains (rice, tortilla, corn, quinoa, etc.), legumes (beans, lentils, chickpeas, etc.), and vegetables.

Include More Leafy Greens: Increase your consumption of spinach, kale, arugula, Swiss chard, lettuce, celery, broccoli, parsley, cilantro, and their nutrient content.