The Truth About “Plant-Based” Recipes and Products

In recent years, the phrase “plant-based” has taken the wellness world and the food industry by storm. Instagram, TicTok, and Facebook feeds are filled with colorful bowls of vegetables, fruits, and grains, all tagged with the hashtag #PlantBased. 

The rise of plant-based eating has not gone unnoticed by the food industry either, which has been quick to capitalize on this health-conscious trend. While some might see the proliferation of plant-based options on grocery shelves as a positive development, caution is warranted. Many of these new “plant-based” products are laden with high levels of fat, salt, and processed sugars, turning what could be a healthful choice into just another processed food item.

While these items are technically made from plants, they are far from the whole, unprocessed foods promoted by pioneers like Dr. T. Colin Campbell, who first coined the term. This commercialization has muddled the true meaning of “plant-based,” potentially leading consumers astray as they navigate their dietary choices.

These products, often advertised as “plant-based,” do not align with the original principles of a diet centered on whole, unrefined plants and should be approached with skepticism by those looking for genuinely healthy options.

As someone who has been a whole food, plant-based food blogger for over ten years, holds a certificate in plant-based nutrition, and is a Food Over Medicine Certified Instructor, I’ve noticed an increasing number of bloggers and websites hopping on the plant-based bandwagon. While this surge in popularity is fantastic for raising awareness about the benefits of a plant-based lifestyle, not all plant-based recipes are created equal.

Dr. T. Colin Campbell Coins the term “Plant-Based”

When it comes to the plant-based movement, few names are as revered as Dr. T. Colin Campbell. A biochemist by training, Dr. Campbell has spent more than six decades investigating the relationship between nutrition and chronic diseases. His work has fundamentally shaped our understanding of a plant-based diet and its health benefits. 

Before Dr. Campbell, the term “plant-based” was virtually unheard of. In an effort to make a clear distinction from veganism, which may include processed foods and is often motivated by ethical concerns, he coined the term “plant-based.” His version of the diet emphasizes whole, unrefined plants — fruits, vegetables, legumes, whole grains, and nuts. Importantly, a plant-based diet, according to Dr. Campbell, is low in oils, sugars, and salt, focusing instead on foods in their most natural state for optimum health.

To discover more about the history of the term “plant-based, read this article from Dr. Campbell’s website, nutritionstudies.org, History of the Term, Whole Food, Plant-Based.

Veganism vs. Plant-Based

• Veganism: This lifestyle choice excludes all animal products for ethical, environmental, and health reasons. This means no meat, dairy, or eggs, but it also extends to other animal-derived products like leather, fur, and cosmetics tested on animals. Vegan diets can include processed foods, oils, salt, and sugars as long as they are animal-free.
• Plant-Based: This term originally referred to a diet of whole, unprocessed plant foods. The primary objective is health, and the focus is on whole grains, fruits, vegetables, legumes, and nuts. 

The Misuse of the term “Plant-Based”

As the plant-based diet has gained popularity, so has the misuse of the term as it was originally intended. Many bloggers and websites post recipes that are high in oils, salts, and processed sugars, calling them “plant-based.” These ingredients may technically be plant-derived, but they are not what Dr. Campbell had in mind when he coined the term.

While it may be understandable that the term “plant-based” has garnered such popularity, it has created confusion in the world of plant-based diets. Consequently, more websites and bloggers who truly follow Dr. Campbell’s advice choose to use the term “whole food, plant-based” (WFPB) instead for clarification.

What to Look for in Online Recipes

It can be frustrating to sift through countless recipes that don’t fit within the original whole food, plant-based guidelines. Here’s what you can look for to keep you on track :

1. Google Search Terms: to narrow your search for whole food, plant-based recipes, use these types of search terms:
   • oil-free plant-based vegan websites
   • oil-free recipes
   • whole food, plant-based recipes
2. Plantricious Recipes: To understand what Plantrious recipes are, read my article, The Trusted Plantricious Certified Seal. In addition to all the recipes on this site, these recipes have the seal. Also, Pinterest has a lot of recipes that fall into the whole food, plant-based categories, and the Plantriciou seal. Here’s the link.
3. Ingredients List: Fewer ingredients are better. Look for whole foods like fruits, vegetables, whole grains, and legumes.
4. No Oil: Traditional plant-based recipes don’t use oil. Look for recipes that use water, vegetable broth, or fruit juices for sautéing or baking.
5. Low in Salt: Instead of salt, true plant-based recipes will use herbs, spices, or low-sodium sauces like tamari or coconut aminos.
6. Minimal Processed Sugars: Recipes should be sweetened naturally with fruits or other natural sweeteners like date syrup or pure maple syrup.
7. Reputable Sources: Look for recipes from certified nutritionists, dietitians, or established whole food, plant-based bloggers who adhere to the original principles of the diet.
8. User Reviews: Often, users will comment on how they modified a recipe, which can be a goldmine for making a dish healthier.

By taking the time to scrutinize recipes and their sources, you can better align your dietary choices with the original intent of the whole food, plant-based diet. Your body will thank you.

In conclusion, while the rise of plant-based eating is certainly something to celebrate, it’s crucial to do your homework. Being an informed consumer in the digital age has never been more essential, especially regarding your health. So the next time you see that “plant-based” tag, take a closer look—you might find that the recipe is more vegan than truly plant-based.

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