Sarah has been increasing her intake of plant-based foods over the last year. She said it made her feel better and her skin clearer. - SARAH HUANG BENJAMIN
When it comes to food and wellness, the plant-based segment is going strong, with no signs of abating. What started out as consumers’ way of eating less animal protein – think the Meatless Monday movement – has transformed into a lifestyle millions of people are sticking to.
Look around and you will see alternatives everywhere. Full cream and low-fat milk are being replaced by plant-based milk (like almond, soy and oat), while in restaurants, the vegetarian segment of the menu has expanded.
In supermarkets, the number of plant-based options, from burger patties to plant-based ice-cream, are fast filling up the frozen section.
Celebrity chef Sarah Huang Benjamin, 34, says coming from a vegetable-loving family means it was always natural for her to gravitate towards plants on her plate.
“As a cook, I love the variety of flavours and textures that plants offer. I find cooking vegetables really exciting,” she says.
Over the last year, she has increased the variety of plant foods she’s eating. “I really like the eating philosophy of “adding rather than subtracting” – so instead of thinking about what we shouldn’t eat, we think about what we can add to our diets to make our eating well-rounded.”
For senior manager Lili Lajman, 45, who consumes plant-based food on most days, her journey started with choosing organic vegetables.
“It was a conscious decision to eat better, so for vegetables that I consume raw, I buy organic. From there, I decided to add more vegetables and fruits,” Lili says.
Lili says her journey started with choosing organic vegetables. - LILI LAJMAN
She says she knows a few people in her circle who are eating more plant-based food for health reasons. “Young adults, especially those in their 20s and 30s, are more conscious about their health, and more likely to make this shift.”
Health first
Qra (pronounced “queue-rah”) head of merchandising and executive director Matthew Tan agrees. He says many people turn to a plant-based diet for health reasons since it’s proven to lower the risk of heart diseases, diabetes and cancer.
“There are also ethical reasons, including animal welfare. Some consumers shift as a protest against industries that rely on animal exploitation. Others go green for sustainability. Animal-based food production is resource-heavy, so many switch to plant-based options as a way to reduce carbon footprint,” he says.
Qra (pronounced queue-rah) is a neighbourhood grocer specialising in different dietary choices. Tan says variety, alternatives and product innovation are driving the plant-based market.
“With it getting increasingly popular, producers have made better quality and better-tasting products. There is a huge variety in the market right now and many people are discovering new flavours and dishes that they enjoy,” he says.
Tan says young people are more inclined to change their diet. - Qra Foods
Tan adds while the plant-based segment is popular across all demographics, there are certain groups that are more likely to adopt this new lifestyle.
“Young adults (younger millennials and Gen Z), women, those from religious groups (especially Hindus and Buddhists), people who are conscious about their health, those living with or have recovered from severe illnesses and people with allergies are more likely to make the shift.
“Plant-based milk such as Oatside, Oatly and137 Degrees are very popular. They have captured the lactose-intolerant market. Meat alternatives like Green Rebel, Beyond Meat, Harvest Gourmet and Omni Meat sell well too, since they are like-for-like meat substitute.
Benjamin says in the last 10 years, there’s been a big shift on restaurant menus with more plant-based creations.
“I always find myself getting more inspired by those dishes than the meaty ones,” she says.
“I’m happy to see that plant-based foods are getting popular around the world. It’s exciting to create unexpected recipes that pair local flavours and techniques with different vegetables,” she adds.
Culinary adventure
Lili says going plant-based sees her expanding her cooking skills. “When I cook, I want to try the breadth of plant food that’s available. I’m not into meat substitutes so I try cooking differently and, to my surprise, they turn out delicious.”
She creates vegetarian dishes by tweaking ingredients. For fried rice, instead of anchovies, she uses seaweed to get the umami taste. “And the fried rice tastes just as good. I also cook cabbage in coconut milk using dried seaweed instead of anchovies and it tastes just fine.”
Lili's homemade golden banana nuggets made with banana, all-purpose flour, breadcrumb, cinnamon powder, vanilla essence. - LILI LAJMAN
Benjamin says her personal aim is to achieve 30 different plant-based ingredients in her diet each week, because a wide variety of plant-based foods can improve gut health and increase exposure to vitamins and minerals.
“Since I’ve started – even if I don’t hit the 30 a week – I’ve felt really good and I’ve also noticed my skin getting clearer.”
Tan says the plant-based diet is no fad and he believes the trend will stay. “Its popularity has grown beyond just being substitutes. Many people now choose plant-based products as main options, either because they prefer the taste or because they are looking for healthier and more sustainable alternatives.
“There are now a wide variety of plant-based products, including plant-based seafood, eggs, even honey. This shows that the trend towards plant-based eating is not just about substituting animal-based products, but about embracing a wider variety of plant-based options as a healthier, more sustainable and more ethical way of eating,” Tan says.
Benjamin says despite her preference for plant-based foods, she doesn’t see herself following a purely vegan diet.
“As a South-East Asian cook, there are so many sauces and condiments with animal origins, like fish sauce and belacan, and I think those are an integral part of traditional cooking.
“But I think it would be better for the Earth and for consumers if we could add more plant-based foods to our diet. More importantly, I think that’s a more delicious way to eat.”
Lili says she also doesn’t know if she will go full vegan one day. For now, she is vegan one to two days a week, plant-based three to four days and eats animal protein on one or two days. She is happy that her choice has made her healthier.
“The last time I saw my doctor for a blood test, she said to keep up with what I’m doing (and eating), so I know eating more plants is the right decision for my health,” she says.
