Benefits of eating a more plant-based diet

A plant-based diet is gaining increasing popularity in Aotearoa New Zealand, with one study showing the number of Kiwis adopting the diet has doubled between 2018 and 2021 to 19%.  

Health benefits, lower carbon footprint and reducing animal cruelty are among the reasons more of us are choosing a plant-based diet.  

Head of MAS Foundation and dietician, Mafi Funaki-Tahifote says a person consuming a plant-based diet will “eat a lot more fresh food, and much less processed food, however they may still have small amounts of meat and poultry, seafood and dairy products in their diet.”  

She says a plant-based diet is often confused with a vegan diet – one that doesn’t consume any animal products at all, and a vegetarian diet, which allows for the consumption of dairy but cuts out meat.  

Choosing a plant-based diet for health reasons  

A plant-based diet centred on unprocessed, whole foods is shown to lower the risk of heart disease and improve overall health. It gives our bodies the vitamins, minerals, antioxidants and phytochemicals we need for protection against disease.  

Mafi says the benefits of a plant-based diet are extensive. “Plant-based diets are good for your gut, it helps with weight management, and it keeps your heart happy and healthy. There are also strong benefits for people who have diabetes, high cholesterol and high blood pressure.  

“A plant-based diet is also known to reduce the risk of certain cancers, especially those around the digestive system, as well as breast cancer. It also improves our brain health and makes us feel more energetic and lighter. The benefits are extremely vast and varied,” she says.  

The World Health Organisation agrees, classifying processed meat as a Group 1 Carcinogen – the same category as cigarettes, alcohol and asbestos. 

WHO advises people to “eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.” 

Choosing a plant-based diet for environmental reasons 

The move to a plant-based diet has increased in line with heightened awareness of climate change, and the need to adapt how we are eating in response. There is growing consensus among international bodies that our diets have a direct impact on greenhouse gas emissions, deforestation and other factors.   

For example, in 2022, a group of Nobel laureates urged countries to adopt plant-based diets at an international climate summit in Germany. This chimes with research from the Intergovernmental Panel on Climate Change showing a greater uptake of vegan diets would radically reduce emissions. 

Mafi sees one of the biggest benefits of moving to a plant-based diet is the positive impact it has on the environment.  

“If more of us transitioned to a plant-based diet, we’d be growing more plants, which in turn helps to absorb more carbon from the atmosphere,” she says.  

Another key environmental benefit is water conservation. A 2023 UN report shows that by 2050, the world faces a water scarcity crisis that is being driven in large part by intensive livestock farming. 

“Livestock farming is water intensive and produces a large amount of pollution, from greenhouse gas emissions to farm runoff that pollutes our rivers and oceans,” Mafi explains.   

Our diet is connected to the idea of Whenua in the Māori model of health, Te Whare Tapa Whā. Whenua is not only the land and natural environment, but also plants, animals, and the nourishment we receive from the land through what we consume. Whenua is important in the concept of Te Whare Tapa Whā because it provides a strong foundation on which we can build whare and ensure we have strong health within its four walls: taha wairua (spiritual wellbeing), taha hinengaro (mental and emotional wellbeing), taha tinana (physical wellbeing) and taha whānau (family and social wellbeing). 

Choosing a plant-based diet for lifestyle reasons 

Mafi believes that as a society we’re beginning to lose touch with the basics, and adopting a plant-based diet would encourage food markets, schools and communities to produce fresh produce and grow plants and vegetables.  

“This brings children and families together – weeding the gardens, planting vegetables and spending time outdoors. I think it has the ability to create a new generation of New Zealanders more involved in gardening and outdoor activities – which of course improves physical activity and supports healthy wellbeing. 

“In my career, there have been examples of children who do not understand where tomatoes come from, what certain plants look like, or how vegetables hang from a tree.  

“Many of us are not involved with the growing of fruits and vegetables, so we only see these foods when they arrive cut up on our plate. The process of being involved from seed-to-plate is a great way to help enjoy the food we have available to us.”  

One great example is New Zealand-based start-up, Micropod, that’s helping fuel this re-emergence of growing our own food, by offering simple, dirt-free plant systems which provide nutritious food in a small space.

Tips to help a plant-based diet transition  

For those thinking about transitioning to a plant-based diet, there are some easy and cost-effective ways to go about it. Purchasing lentils and legumes, either fresh or canned, can be a much more affordable alternative to poultry or red meat. 

Mafi suggests reducing the amount of meat you may consume in a dish such as chicken stew by topping it up with legumes or beans.  

“If you don’t use the whole chicken in one go, you have ingredients for tomorrow night’s meal.

“Also, while many vegetables are still in season, bumping up the amount of vegetables and salads that you consume is relatively easy,” Mafi says. 

As fruit and vegetables continue to rise in price, one economical way of increasing your intake is to purchase frozen and canned fruit and vegetables.   

“Just make sure you take a look at the label before you buy,” Mafi says. “You don’t want to buy a can of fruit with a huge amount of added sugar, for example. Fruit in juice will be much healthier than fruit in syrup.”  

Potential pitfalls of a plant-based diet  

While a plant-based diet can be nutritionally sound, it is essential to be aware of potential nutrient deficiencies.  

For example, a person on a plant-based diet can be at risk of low vitamin B12 levels, as well as being low in iron, calcium, and omega-3 fatty acids. If you decide to transition to a completely vegan diet, it’s a good idea to ensure you are getting all the necessary nutrients by consuming fortified foods, fortified plant-based milks, and taking the necessary supplements.  

It’s also important to make sure you’re consuming enough protein in your diet. Mafi suggests if you simply have a multigrain piece of toast topped up with baked beans, that’s enough protein to keep you happy and healthy, compared to just eating bread alone.  

“It’s easy to make these small transitions, and your body will thank you for it,” Mafi says.  

The future of a plant-based world  

As awareness of climate change increases, plant-based diets are becoming a natural choice for more of us than ever before.   

Mafi explains that nationally, we're not currently meeting our intake guidelines with regard to eating fruit and vegetables.  

“If we look to the future of plant-based eating, it will give us a range of benefits, but as a country we are still falling short.  

“If more of us resolve to eat a plant-based diet, we'll have a better chance of meeting our daily requirements from fruit and vegetables which will offer immense benefits for all of us, including our environment.”