Empower yourself with the facts about whole food plant-based (WFPB) diets

Transitioning to a whole food plant-based (WFPB) diet can raise questions and concerns, especially due to the misconceptions about the optimal diet for health. Let’s explore the facts and empowering truths about WFPB diets, including common concerns about cost, nutrient availability, and supplementation.

Fact 1: Eating a WFPB diet is inexpensive.

Empowering fact: WFPB diets can be accessible and affordable, especially when focusing on whole, unprocessed staples. Beans, grains, root vegetables, seasonal produce and frozen vegetables are generally inexpensive and widely available. You can create balanced, nutrient-dense meals on a budget by prioritising these whole foods and purchasing them in bulk. Meals based on staples like lentils, rice, and local vegetables are often less expensive than those centred on animal products or highly processed foods.

Fact 2: Plant-based diets contain ample protein in the correct amounts and forms.

Empowering fact: The protein in plant-based foods is more than adequate for maintaining muscle, supporting health, and building strength, and they are readily available without combining specific foods at each meal. The body naturally assembles amino acids from different ingredients to form complete proteins. You’ll meet your essential amino acid requirements by eating a variety of plant foods – such as legumes, grains, nuts, seeds, vegetables, tempeh and tofu. This approach to protein intake is more straightforward and flexible than the outdated notion of “protein combining,” which nutrition experts who understand plant-based nutrition no longer recommend. Read more and download a factsheet here.

While some athletes or those focused on building significant muscle mass may choose to track protein intake, most people meet their protein needs by simply including a variety of whole foods. Additionally, excess protein intake isn’t necessary and may even stress the body, making a balanced approach more beneficial.¹

Fact 3: Complex carbohydrates in a plant-based diet are beneficial and lead to weight loss.

Empowering fact: Carbohydrates in whole plant foods provide essential energy and fuel, especially from sources like fruits, vegetables, whole grains, and legumes. Unlike refined carbohydrates, these complex carbohydrates are packed with fibre, which slows digestion and helps maintain steady blood sugar levels. Fibre also promotes satiety and supports a healthy gut. Contrary to the misconception, studies indicate that people consuming diets high in whole-food carbohydrates often experience better weight management and lower risks of metabolic conditions.²

Fact 4: Iron in plant-based diets is in adequate amounts and easily absorbed.

Empowering fact: Iron is widely available in whole plant foods, and you can optimise absorption with simple strategies. For example, pairing iron-rich foods like lentils, spinach, or tofu with a vitamin C source (like capsicum or citrus fruits) can significantly enhance iron absorption. Limiting coffee (and other foods and drinks high in tannins) with meals is also helpful, as caffeine can inhibit iron uptake.

Fact 5: Omega-3s can be obtained from eating a WFPB diet.

Empowering fact: Essential omega-3s are readily available in plant foods. Linseeds/flaxseeds, chia seeds, walnuts, and hemp seeds provide ALA, a type of omega-3 that the body can convert into EPA and DHA, the forms found in fish. While this conversion is limited, those on a WFPB diet can obtain ALA daily to meet their needs. People transitioning from diets high in omega-6 fats (like those in processed oils) may also consider an algae-based EPA and DHA supplement as they adjust their intake.

Fact 6: Whole plant foods provide enough calcium and other essential nutrients.

Empowering fact: Plant-based eaters can meet calcium needs through various plant foods, including leafy greens, seeds, fortified plant milk, and tofu. These options provide calcium without the need for dairy, along with other valuable nutrients and fibre.

Vitamin B12 is a bit different, as it’s primarily found in animal products. However, this is not because animals produce B12; rather, it’s due to bacteria that naturally produce the vitamin in the soil. Historically, humans and animals consumed B12 from plants exposed to these bacteria in less sterile environments. Today, due to modern sanitation practices, B12 isn’t as readily available from plants or even from many animal foods, as livestock are often given B12 supplements to ensure adequate levels.

For this reason, plant-based eaters (and many others, especially as we age) can benefit from a reliable B12 supplement to support nerve function and red blood cell production. This modern approach is a simple and effective way to ensure B12 intake in any diet.

Fact 7: People on a plant-based diet are highly capable of meeting their needs for key micronutrients.

Empowering fact: A well-planned plant-based diet can meet or exceed needs for all essential micronutrients, with the possible exception of vitamin B12 for the reasons described above, which is easily supplemented. Whole, plant-based foods are rich sources of vitamins, minerals, and antioxidants. For instance, dark leafy greens, nuts, seeds, and whole grains provide magnesium, potassium, and zinc, while fruits and vegetables supply abundant vitamins C and A. Many studies show that plant-based eaters often have higher intakes of fibre, folate, and certain antioxidants compared to those on animal-based diets, all of which contribute to better health outcomes.

Fact 8: Soy is a healthy, nutrient-dense food with numerous health benefits.

Empowering fact: Soy is a highly nutritious plant-based food that supports heart health,³ hormone balance, and overall wellness. It is a great source of high-quality protein, fibre, healthy fats, and essential micronutrients like iron, calcium, and magnesium. The notion that soy is harmful is based on outdated myths and misconceptions that do not relate to the addition of whole soy products. In fact, numerous studies show that moderate soy consumption can lower cholesterol, improve bone health, and may even reduce the risk of certain cancers, including breast cancer,⁴ due to its rich phytoestrogen content. For individuals with hormone-related conditions PCOS, incorporating soy may provide relief from symptoms, as it naturally helps balance estrogen levels. Soy beans have shown to significantly reduce hot flushes in postmenopausal women.⁵ You can enjoy soy in many forms, including tofu, tempeh, edamame, and soy milk, knowing it’s a wholesome addition to a healthy diet. See below for further reading and watching regarding soy.

Take home message

Transitioning to a WFPB diet can empower you with nutrient-dense, affordable, and balanced meals that promote long-term health. By focusing on diverse, whole foods and supplementing where needed, a plant-based diet can be fully nutritious and enjoyable!