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Why You Should Eat a Plant-Focused Diet

Plant-based diets range from eating only plants to diets that include some animal meats and products. Here are a few of the many to watch:

Vegan… is in the extreme only plants end of the spectrum. Vegans eat vegetables, fruits, nuts, seeds, beans, and whole grains. But they exclude all foods of animal origin from their diet… this includes meat, poultry, seafood, eggs and dairy products such as milk, cheese, butter and so on.

Vegans replace animal sources of protein with other sources that supply enough of this vital macronutrient. These include beans, peanuts (as in peanut butter), tofu, nuts, peas and other legumes and ensure that vegans, despite rumors to the contrary, are not protein deficient.

Lacto-vegetarian…is a diet that excludes foods of animal origin with the exception of dairy products such as milk, butter, cheese and other foods derived from animal milk.

Ovo-vegetarian… is another diet that excludes foods of animal origin (meat, fish, and dairy) in addition to including eggs.

Lacto-ovo-vegetarian…is a vegetarian diet that includes dairy products and eggs but excludes meat and fish.

Pescatarian… is a lacto-ovo-vegetarian diet that also includes fish.

Flexitarian or semi-vegetarian… include various diets that are based on a vegetarian diet. They are plant-based diets that may also contain small amounts of red meat, poultry, seafood, eggs, and dairy.

As you can see, these plant-based diets vary from purely plant-based to diets that include some or all animal products, but in limited amounts.

What are the benefits of a plant-based diet?

By making plants a staple in your diet, you can:

• lower blood glucose and prevent or slow the development of type 2 diabetes (T2D)

• lower your blood pressure

• reduce the load on the kidneys (by omitting or limiting animal protein in the diet)

• help you lose weight and

• preventing heart disease and stroke (by reducing plaque build-up in your blood vessels.

… among many other benefits.

This claim is supported by many recent studies. For example:

One study by Loma Linda University in California of nearly 100,000 members of the Seventh-day Adventist Church, which promotes a vegetarian diet, found that vegetarians had lower rates of T2D than non-vegetarians. The study also found that vegetarians tend to be at a healthier weight, which may explain why fewer of them are diabetic.

A 72-week study published by the Physicians Committee for Responsible Medicine examined the differences between type 2 diabetics who followed a low-fat vegan diet and those who were on a moderate-carb eating plan. The researchers found that vegans had a significant decrease in HbA1C and LDL (bad) cholesterol levels. A low HbA1C means you are managing your T2D well.

Two ongoing long-term studies from the Harvard School of Public Health found that among 150,000 health care providers, those who ate an additional half a serving of red meat per day for four years had a 50% higher risk of developing T2D.

Recent research suggests that inflammation within the body plays a role in the development of T2D. T2D manifests as insulin resistance. Both of these interrelated problems seem to diminish with a plant-based diet.

However, this positive effect may not be caused only by a vegetarian diet.

Most vegetarians are very health conscious (which is probably why they become vegetarians). But they also tend to practice other healthy behaviors, such as exercising, not smoking, not being a couch potato, and getting enough sleep.

The type of lifestyle that vegetarians usually follow will greatly contribute to their overall health and help them control diabetes and other health problems.

This means that meat-free diets or diets that limit the amount of animal products (of all kinds) you eat contain plenty of beneficial nutrients. These diets are high in fiber, phytochemicals, vitamins and minerals. Plus, the fats they contain are healthy… plant foods are low in saturated fat and dietary cholesterol.

How to switch to a plant-based diet

Some people who need to reduce the amount of animal products in their diet will make the effort they think they will be involved in making a change. This is a misunderstanding.

Here are some tips…

• Don’t switch everything at once. Instead, reduce your consumption of animal products gradually.

• Prepare yourself mentally by treating animal products as a side dish or garnish rather than the main component of your plate.

• Try to have one meat-free day a week at the beginning of the transition.

• Build a collection of meat-restricted recipes.

• Meet beans. Many varieties provide just as much protein as meat and fish. Check out all the different ways you can make bean-based meals, make them in batches, stock up and freeze them.

• Explore whole grains like barley, quinoa, brown rice, and couscous. Cook them in batches and refrigerate or freeze.

• Limit your carb intake by using peanut butter, egg whites (which are at least 90% protein), low-fat or fat-free cheese, or other fillers.

• Keep it simple. Go for things like veggie burritos stuffed with beans and green peppers.

Protein… some people worry that if they switch to a plant-based diet, they’ll end up with a protein deficiency. But this fear is completely unfounded.

Lots of plant foods are high in protein…beans (best source), nuts, grains, and vegetables. Learn about the macronutrients (protein, fat, and carbohydrates) in the plants you like to eat. At http://nutritiondata.self.com/ you will find a lot of verified facts.

Note… the advice that you need to mix a variety of plant foods at each meal to get a complete protein (ie a protein containing all the essential amino acids) is now considered old hat and no longer applies.

Umami… is one of the five basic tastes (along with sweetness, sourness, bitterness and saltiness). The name is a Japanese term for “pleasant spicy taste” and has been described as a pleasant flavor to broth or meat.

Umami is one of the reasons why people enjoy meat so much, or why some people say we are addicted to meat.

However, meat is not the only source of umami…roasted vegetables, mushrooms, avocados, nuts, soy sauce and cheese also have this taste. It is also found in breast milk, which explains its appeal.

Including non-animal foods in your diet that contain umami will make the transition to a plant-based diet easier.

Accessories… when switching to a plant-based diet, you need to be aware that your diet may be deficient in micronutrients such as vitamins B12 and D, omega-3 fatty acids, iron and zinc.

Your body can produce a small amount of vitamin B12, but not enough for your needs, and the only external source of this vitamin is meat. All omega-3 fats must be obtained from outside the body, and the main source is fish (although some plants contain minute amounts).

Therefore, it is highly recommended to take supplements on a daily basis. Here is what I take:

(1) multivitamin

(2) B12 (4 mcg) in a separate tablet

(3) Calcium (400 mg) plus Vitamin D (2.5 mcg) together in a separate tablet

(4) High-strength cod liver oil capsule with vitamins D and E, in a separate capsule.

I encourage you to do the same.

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