Plant Based Diets

By: Susan Gazerro

Plant based diets are when we focus on eating foods that come from plants and other foods that are healthier and are loaded with nutrition because plants make up the larger portion of the products.

We all know that fruits and vegetables are good for us so it must be that eating a plantbased diet must be super healthy, right? Yes, of course, but let’s first define what a “plant based diet” means. A plant based diet is a style of eating. It is what you’re eating, how your food is prepared, and lastly, what are the real health benefits of a plant based diet, and do they ever fall short on nutrition?

Some dietitians, chefs, and nutritionists talk about a plant-based diet as if it’s a separate or new way of eating. Many use the words “vegetarian” and “plant-based” interchangeably, but the truth is that there is so much more to it than just eliminating animal meat from your diet. Vegetarians don’t eat meat, dairy etc. That is not what a plant based diet is.

To simplify the definition, plant-based foods are vegetables, fruits, legumes, nuts, seeds, and whole grains, all of which are considered healthy choices. There are other options, such as white and other refined grains, dairy, sugars, and packages of vegan foods and vegan fast foods that are also plant-based, but not necessarily healthy.

I’d like to explain the meaning of a plantbased diet in terms of a diet with a plantbased foundation that focuses on health and balance: eating more of the good stuff and less of the bad stuff.

A good way to think about a plant-based diet is to think about eating foods that are as close to their natural state as possible. This may mean preparing your foods from “scratch.”

There are numerous positive benefits derived from eating a plant-based diet so how do we ensure that we are following a plant based diet that is healthy? First, is the diet rich in vitamins, minerals, and fiber? Is it loaded with antioxidants? Diets that include fruits, vegetables, and whole grains are heart healthy and contribute to lower cholesterol and saturated fats, and are higher in dietary fiber. This diet can help prevent disease. When higher in antioxidants, this diet can also help reduce chronic inflammatory diseases. A good example is diabetes. This diet also stays away from chemical additives, which have been shown to cause cancer. Another benefit is that this diet can be helpful with weight loss. Eating less animal fat and more vegetables, fruits, and fiber keeps calories and fat down and promotes a better digestion system, while helping to keep your metabolism working.

Other positive factors for eating a plant based diet are:

• Contributes positively to the environment • Animal preservation and ethics • Wide variety of food choices, and your meals can be prepared more quickly. • Food that is less costly

Now, what could possibly be negative about eating a plant-based diet?

Fresh fruits and vegetables can be perishable so buy just as much as you need to minimize waste. In addition, the more fresh fruit and vegetables in your diet, the better results you will have. On the other hand, not eating meat, or consuming milk, eggs, etc., can cause a protein deficit, but you can find protein in plants and making these choices will ensure that your diet is on the right track. You may also lack iron, calcium, and your B vitamins, especially B12. Dark, leafy vegetables contain more calcium so eat enough of those. You can get vitamin D from mushrooms and your B12 can come from foods like soy, yeast, or by taking a supplement. Plant based diets are not vegan and you don’t have to give up eating meat, you just need to find a middle ground.

Stepping into a plant-based diet doesn’t have to be an all-or-nothing decision and it doesn’t have to happen overnight. Take it a step at a time. Slowly substitute non-plant-based foods and highly processed foods with foods that are plant-based and healthier.

See some examples below of plant-based foods to add to your diet, as well as foods to avoid to maintain a plant-based diet.

Start by adding some of these foods to your diet:

• Vegetables: kale, spinach, lettuce, tomatoes, cucumber … stuff you put in your raw salads, and cooked vegetables such as potatoes and squash

• Fruits: all fresh fruits and not dried (dried fruits often contain added sugar and preservatives)

• Whole grains: brown rice, oats, quinoa, and barley

• Legumes: peas, chickpeas, lentils, peanuts, and beans

• Plant-based protein: tofu, tempeh (fermented soybeans), and soy milk

• Nuts: any whole and unprocessed nuts and nut butters, such as almonds, cashews, brazil nuts, etc. • Seeds: pumpkin seeds, flax seeds, sesame seeds, hemp seeds, and chia seeds

• Plant-based oils: unrefined coconut, avocado, and grapeseed oils

• Spices and herbs all, except those with preservatives

• Unsweetened beverages: coffee, tea, sparkling water

Avoid these foods to maintain a plant-based diet:

• Fast food

• Refined grains: white rice, white bread, refined pasta, white flour, and refined cereals

• Packaged baked goods, snacks, and desserts: cookies, chips, etc. • Pre-packaged and canned sauces, soups, and gravies • Processed meats: bacon, sausage, other smoked meats, lunch meats ( which are processed and full of sodium, for the most part), and meats, chicken, or fish, fried in unhealthy oils

• Beverages with added or artificial sugar • Highly refined cooking oils: such as hydrogenated oil and others.