Time to commit to plant-based eating.
For many people, the word "vegan" brings to mind images of bland food and restrictive eating. But plant-based is not a diet - it is a lifestyle that can help reduce the risk of chronic diseases such as heart disease, stroke, and cancer. As mentioned, plant-based diets are rich in antioxidants, vitamins, minerals and phytonutrients, which can promote better health.
Making the switch to a plant-based lifestyle may seem daunting, but there are plenty of resources available to help make the transition easier. For example, many plant-based cookbooks are now available, and there are also plenty of online recipes and cooking tutorials. There are even support groups available for those looking to adopt a plant-based lifestyle.
How does it differ from veganism?
A plant-based diet is not the same as a vegan diet. A plant-based diet focuses on eating more plants, while a vegan diet eliminates all animal products.
Many people choose to follow a plant-based diet because it is healthy and sustainable, while others choose to become vegan for ethical reasons. Plant-based eating patterns invite you to explore new flavours and cultures, and you may find vegetarianism or veganism aren't so far away!
What are some of the benefits of a plant-based diet?
Some of the benefits of a plant-based diet are that it can be easier to maintain or lose weight, lower cholesterol and blood pressure, reduce triglycerides, lower resting heart rate and improve insulin sensitivity.
A whole food, plant-based diet is abundant in nutrients like healthy fats, minerals and vitamins that are hard to come by when following a regular "Western" diet heavy in processed foods.
Healthy fats slow down digestion which makes you feel fuller for longer periods of time - thus helping with weight control. Animal products contain zero fiber while plants contain copious amounts in their natural form. This means if you want some meat on your plate for dinner but also want to be full and satisfied, pair it with a plant food like beans or lentils.
A diet rich in plants has been shown to lower cholesterol and blood pressure as well as reduce triglycerides. All of these effects help keep the heart healthy by decreasing the risk of heart disease.
Furthermore, a plant-based diet can improve insulin sensitivity - meaning those who suffer from diabetes may be able to better manage their condition by switching to a more plant-heavy diet.
Of course, there are many other benefits of eating plants including the prevention of some types of cancer, increased energy levels, improved gut health and more!
Why should I consider adopting a plant-based lifestyle?
There are many reasons why people might choose to adopt a plant-based lifestyle. Some of the most common reasons include wanting to improve their health, wanting to help protect the environment, or because they believe that eating a plant-based diet is more ethical than eating meat and other animal products.
The health benefits have already been discussed, but one more stat might convince you.
Adopting a plant-based diet can also help protect the environment. Animal agriculture is one of the leading causes of climate change, deforestation, and water pollution. By reducing or eliminating our consumption of meat and other animal products, we can help reduce our impact on the planet.
Finally, some people choose to adopt a plant-based lifestyle because they believe it is more ethical than eating meat and other animal products. Meat production is responsible for a lot of animal suffering, and many people believe that it is wrong to contribute to this suffering by eating meat. Additionally, plant-based diets require far fewer resources than meat-based diets, so they are more sustainable in the long run.
Supporting your overall nutrient intake
If you are following a plant-based lifestyle, it's important to make sure that you're getting all of the nutrients your body needs. You may need to take supplements to ensure that you're not deficient in any vitamins or minerals. Some common deficiencies for people who follow a plant-based diet include: vitamin B12, iron, zinc, and omega-3 fatty acids.
- Vitamin B12 is found naturally in animal products, so it can be difficult to get enough if you're not eating these foods. The best way to get vitamin B12 is through supplementation. You can also eat foods that are fortified with this vitamin, such as soy products and non-dairy milk.
- Iron is found in both animal and plant foods, but it's not as easily absorbed from plant sources. This means that you may need to consume more iron-rich foods. Some good sources of iron include: spinach, lentils, beans, quinoa, and tofu.
- Zinc is another nutrient that's important for overall health, but it can difficult to get enough if you're not eating meat or poultry. The best way to get zinc is through supplementation, but you can also eat foods that are fortified with this mineral, such as breakfast cereal.
- Omega-3 fatty acids are important for brain health and preventing chronic diseases. Unfortunately, they are not found in many plant-based foods. The best way to get these fatty acids is through supplementation or by eating foods that are fortified with them, such as some types of eggs or algae supplements. Studies show vegans would need to supplement with an additional 2 grams of omega-3 fatty acids daily.
Another sneaky way of getting your veggies in is with the kitchen staple known as Herbamare. 12 freshly grown, organic vegetables and herbs including chives, leek, celery and more are macerated and blended in with the sea salt. 'Every little bit helps' is what you'll be thinking as you sprinkle it over your picky eater's dinner.
4 Tips for making the transition to plant-based eating easier and more enjoyable
Making the transition to a plant-based diet can seem daunting, but with a few tips it can be much easier and more enjoyable. Here are four tips to get you started:
- Start small. If you're not used to eating a lot of plants, start by gradually adding more fruits and vegetables to your diet. This will help your body adjust to the new way of eating and make it easier to stick with in the long run.
- Find plant-based recipes that you enjoy. There are tons of delicious plant-based recipes out there, so find ones that appeal to you and make them a regular part of your diet.
- Get creative with meals. There are endless ways to enjoy plant-based meals, so get creative in the kitchen and experiment with new ingredients.
- Seek out support. If you're struggling to make the transition to a plant-based diet, seek out support from friends, family, or online resources. There are plenty of people who have made the switch and can offer valuable advice and support.
Going plant-based doesn't have to be difficult. With a little bit of planning and creativity, you can easily transition to a diet that is healthier for you and the environment. These tips and tricks will help make the process easier and more enjoyable. If you're looking for more advice or support, there are plenty of resources available online and offline. So, get started today and see the benefits for yourself!
References
1. Rizzo, Gianluca, et al. "Vitamin B12 among vegetarians: status, assessment and supplementation." Nutrients 8.12 (2016): 767.
2. Woo, Kam S., Timothy CY Kwok, and David S. Celermajer. "Vegan diet, subnormal vitamin B-12 status and cardiovascular health." Nutrients 6.8 (2014): 3259-3273.
3. Sakkas, Hercules, et al. "Nutritional status and the influence of the vegan diet on the gut microbiota and human health." Medicina 56.2 (2020): 88.
4. Bakaloudi, Dimitra Rafailia, et al. "Intake and adequacy of the vegan diet. A systematic review of the evidence." Clinical Nutrition 40.5 (2021): 3503-3521.
