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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 meat and animal products. Here are some of the many you can follow:
vegan… is at the extreme only plants end of the spectrum. Vegans eat vegetables, fruits, nuts, seeds, beans and whole grains. But they exclude all animal foods from their diet…including meat, poultry, seafood, eggs, and dairy products such as milk, cheese, butter, etc.
Vegans replace animal sources of protein with other sources that provide a large amount 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, do not suffer from a lack of protein.
Lacto-vegetarian… is a diet that excludes foods of animal origin except for dairy products, such as milk, butter, cheese and other foods derived from animal milk.
Egg-vegetarian… is another diet that excludes foods of animal origin (meat, fish and dairy) except that it includes eggs.
Lacto-ovo-vegetarian… is a vegetarian diet that includes dairy products and eggs but excludes meat and fish.
They would fish… is a lacto-ovo-vegetarian diet that also includes fish.
Flexitarian or semi-vegetarian… include a variety of diets that are based on a vegetarian diet. These are plant-centered diets that may also include small amounts of red meat, poultry, seafood, eggs, and dairy products.
As you can see, these plant-based diets vary from strictly plant-based to diets that include some or all animal products but in restricted amounts.
What are the benefits of plant-based diets?
Making plants the mainstay of your diet can:
lower blood glucose levels and prevent or slow the development of type 2 diabetes (T2D)
reduce blood pressure
reduce strain on the kidneys (by avoiding or reducing animal protein in your diet)
will help you lose weight, and
prevent heart disease and cerebrovascular accidents (by reducing plaque build-up in blood vessels.
… among many other benefits.
This statement is supported by many recent studies. For example:
A study, conducted 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 followed a moderate-carb eating plan. The researchers found that there was a significant decrease in HbA1C and LDL (bad) cholesterol levels in the vegans. A low HbA1C level indicates that you are managing your T2D well.
Two ongoing long-term studies from the Harvard School of Public Health found that among 150,000 health professionals, those who ate an extra half serving of red meat daily over four years had a 50% greater risk of develop 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 decrease with a plant-centered diet.
But this positive effect may not only be due to vegetarian diets.
Most vegetarians are very health conscious (which is probably why they become vegetarians in the first place). But they also tend to practice other types of healthy behaviors, such as exercising, not smoking, not being a couch potato, and getting plenty of sleep.
The type of lifestyle that vegetarians tend to follow will contribute greatly to their overall health and help them control their diabetes and other health problems.
That said, meat-free diets or diets that restrict the amount of animal products (of all kinds) you eat contain plenty of beneficial nutrients. These diets are rich in dietary 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 balk at the effort they think they will take part in making the change. This is a misunderstanding.
Here are a few pointers…
Don’t change everything at once. Instead, gradually reduce your consumption of animal products.
Prepare yourself mentally by thinking of animal products as a garnish or side dish rather than the main ingredient in your dish.
Try having one meat-free day a week at the beginning of the change.
Create a collection of recipes with meat restrictions.
Meet the beans. Many varieties offer the same amount of protein as meat and fish. Check out all the different ways to prepare bean-based meals, batch cook them to create a stockpile, and freeze them.
Learn about whole grains like barley, quinoa, brown rice and couscous. Cook them in batches and refrigerate or freeze them.
Limit your carb intake by using peanut butter, egg whites (which are at least 90% protein), low-fat or fat-free cheese, or other fillings.
Make it simple. Opt for things like veggie burritos filled with beans and green peppers.
protein…some people fear that if they switch to a plant-based diet, they will end up protein deficient. But this fear is completely unfounded.
Many plant foods are high in protein…beans (best source), nuts, grains, and vegetables. Know the macronutrients (proteins, fats and carbohydrates) of the plants you like to eat. You’ll find tons of verified data at http://nutritiondata.self.com/.
note… the advice that you have to mix several plant foods at every meal to get complete protein (ie protein that contains all the essential amino acids) is now considered old hat and no longer valid.
Umami… is one of the five basic tastes (along with sweetness, acidity, bitterness and saltiness). The name is a Japanese word for “nice salty taste” and has been described as a pleasant taste of broth or meat.
Umami is one of the reasons why people enjoy meat so much, or why we are addicted to meat according to some people.
However, meat is not the only source of umami… this taste is also found in roasted vegetables, mushrooms, avocado, soy sauce nuts and cheese. It is also found in breast milk, which explains its attraction.
Including non-animal foods in your diet that contain umami will make the transition to a plant-based diet easier.
supplements… when switching to a plant-based diet, be aware that your diet could be deficient in micronutrients such as vitamins B12 and D, omega-3 fatty acids, iron and zinc.
Your body can produce small amounts 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 outside the body, and the main source is fish (although some plants contain small amounts).
Therefore, it is recommended to take supplements daily. Here’s what I take:
(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 invite you to do the same.
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