Diving into plant-based eating. What it means to eat plant-based, how it affects our health and what it actually looks like in real life.
What does plant-based even mean?
Plant-based eating means you focus on plants first. It is simple plants become the center of attention at each meal or snack. There are no labels attached to plant based eating, meaning you don’t need to be vegetarian, vegan, pescetarian or omnivore. In fact you can still include animal-derived foods, like poultry, meat, eggs, fish and shellfish if you desire and still eat plant based.
In the nutrition realm, we identify plant-based eating as eating mostly whole plant foods like vegetables, fruits, legumes, nuts and seeds. Limiting or avoiding processed oils, refined grains and sugars.
The goal of plant-based eating is to promote good health. The term “plant-based or plant-centered” is intended to encourage eating more plant foods. Plant foods are high in fibrous carbohydrate, potassium, mono- unsaturated & poly-unsaturated fats.
Plant-based is not to be confused with veganism. Veganism is the practice of abstaining from the consumption/purchasing/use of anything derived from animals. It goes beyond dietary restrictions, shaping all lifestyle choices with animal welfare in mind.
Why is plant-based eating good for our health?
Plant-based foods like vegetables, fruits, legumes, nuts, seeds and whole grains are nutrient dense and full of fiber, vitamins and minerals. Here are some of the highlights of the reasons supporting all the awesome nutrition benefits of choosing plant based.
Vegetables and Fruit: Intake of at least 8 servings of fruit and vegetable daily has been shown to reduce the risk for cardiovascular related diseases, diabetes, hypertension and stroke. Green leafy vegetables contributed to most of the protective effects for cardiovascular disease. Cruciferous vegetables, citrus fruit, and vitamin C–rich fruit and vegetables contributed most to the protective effects for stroke.
Nuts: are high in fat but most of the fat is monounsaturated and polyunsaturated. A diet high in nuts (peanuts, walnuts or almonds) significantly lowers LDL cholesterol and decreases the ratio of total to HDL cholesterol.
Whole Grains: the whole intact form whole grains such as brown rice, millet, oats and barley have a lower glycemic response, are full of fiber, have antioxidant vitamins, magnesium and phytochemicals. Refined grains are digested and absorbed more rapidly than whole-grains causing rapid and larger increases in concentrations of blood glucose and insulin. Three servings of whole grains daily have shown to decrease the risk for heart disease and ischemic stroke.
Legumes: full of fibrous carbohydrate, protein, iron, folate, magnesium and potassium can decrease total, LDL cholesterol and triglycerides reducing heart disease. Beans, peas and lentils can reduced blood pressure, inflammation and improve insulin sensitivity when enjoyed regularly.
Seeds: a great source of healthy fat, plant protein, antioxidants, fiber and resistant starches. All have been shown to improve the diversity of the gut bacteria. Pumpkin, sesame and flax seeds also contain lignans, which are a type of fiber that has been shown to reduce cancer risk and osteoporosis
What plant-based eating looks like….
No need to be intimidated plant-based eating can be super simple! Here is a sample of what plant based eating looks like in real life.
Breakfast: | Avocado whole grain toast +Poached egg micro-greens + fresh cucumber |
Lunch: | Red Lentil Soup + Leafy Red Kale- quinoa, radishes, cucumber and creamy Dijon dressing |
Snack: | Pumpkin Pie Smoothie: perfect combination of fibrous carbohydrate, protein and healthy fat |
Dinner: | Jacket sweet potato +crunchy Roasted Garlic + Chickpea Hummus, sautéed spinach |
How to begin eating plant based?
- Bring awareness. Reflect on your current eating habits by journaling out your habits in a food diary to open your eyes to new possibilities.
- Shift the focus to plants. Decide which leafy greens, beans or squash you will have as your meal, as opposed to planning the meal around the animal protein.
- Try something new. Plant-based eating is still delicious! A simple way to enjoy plant-based foods is by giving your favorite recipes a makeover. Need some suggestions? Try these plant-based recipes: Beetroot Lentil Dal, Turmeric Fried Rice or Vanilla Chai Oats.
Share your plant-based eating tips…
Do you eat plant-based? What are some ways you stay balanced and plant centered? Tell me your thoughts in the comment section below or share with me your favorite tips for eating more plant-based!
Cheers,
J
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Resources
1.Frank B Hu. Plant-based foods and prevention of cardiovascular disease: an overview, The American Journal of Clinical Nutrition, Volume 78, Issue 3, 1 September 2003, Pages 544S–551S, https://doi.org/10.1093/ajcn/78.3.544S
2.Tuso, Philip J et al. “Nutritional Update for Physicians: Plant-Based Diets.” The Permanente Journal 17.2 (2013): 61–66. PMC. Web. 17 Mar. 2018.
3.Satija A, Bhupathiraju SN, Rimm EB, Spiegelman D, Chiuve SE, et al. (2016) “Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies.” PLOS Medicine 13(6): e1002039. https://doi.org/10.1371/journal.pmed.1002039
4.O’Keefe JH, Gheewala NM, O’Keefe JO. “Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health.”Journal of the American College of Cardiology Jan 2008, 51 (3) 249-255; DOI:10.1016/j.jacc.2007.10.016
5. Van Duyn, MS et al. “Overview of the Health Benefits of Fruit and Vegetable Consumption for the Dietetics Professional.”Journal of the American Dietetic Association , Volume 100 , Issue 12 , 1511 – 1521.
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