wise words
Introducing a
Plant-Based Diet
D
by Carrie Jackson
r. Meena orange peppers, yellow Malhotra is squash, leafy greens and red berries. The the medical focus should be on director at Heal n Cure, whole foods that have an integrative facility in not been processed or Glenview that spegenetically altered. I tell cializes in functional my patients that if it medicine. Few factors comes from a plant, eat are more important to it, and if it’s made in a our overall health than plant, don’t. Technically, what we eat. The qualproducts such as refined ity, quantity and cleansugar, white flour and liness of our food can certain vegetable fats either prevent or cause can all be labelled disease. Plant-based "plant-based," but they diets have become quite Dr. Meena Malhotra, MD are devoid of nutritionpopular recently, with al benefits and obesogenic. There is room people seeking to reduce their meat intake in the diet for unprocessed meat, dairy and to improve their health, lower their carbon footprint or for ethical reasons. Nutrition is eggs, but it should free of chemicals and locally sourced, if possible. one of five pillars of health, and Malhotra recommends a plant-based diet to improve liver health, maximize nutrient intake, What are the health benefits of balance hormones and enhance the body’s a plant-based diet? ability to repair the ongoing damage. Still, there are many misconceptions about what Eating a variety of vegetables, fruits and exactly plant-based eating is and how to other plant-based foods can help support best achieve balance. every system in your body. They contain soluble fibers that nourish the helpful What are some myths about microbial community in the colon to eating meat? optimize gut balance and health. They also It’s ingrained in American culture that we have insoluble fiber that slows the absorpneed to eat meat at every meal in order to tion of food, promoting satiety and better get adequate protein, but this is simply not glucose control and elimination of waste true. Our ancestors would hunt animals from the intestinal tract on a regular basis. to consume occasionally, but spent most They are rich in antioxidants, prebiotics, of their time gathering—eating nuts and probiotics, anti-inflammatory nutrients and seeds and berries. That’s how we’re genetphytochemicals that may reduce oxidative ically wired. It is quite easy to get all the stress, support the liver to promote efficient nutrients you need from a plant-based diet biotransformation and detoxification, and if you think of a rainbow when preparing boost overall immune system function. your meal. Find fruits and vegetables in Plant-based foods also contain micronutrievery color to get the full spectrum of ents that can lower your risk of cancer and phytonutrients such as purple cabbage, other diseases. 34
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Why is a meat-heavy diet harmful? Most farm animals are given antibiotics and extra-high dosages of hormones to fatten up quickly. When we consume those products, that can lead to weight gain, fatty liver, hormonal imbalance and insulin resistance. Since hormones are fat-soluble, they reside primarily in the fatty part of an animal product such as the egg yolk, marbled red meat or skin of the chicken. Consuming too much of this can result in high cholesterol, heart disease, obesity and other preventable conditions. Red meat especially has been tied to stomach, esophageal and colorectal cancer. It’s also calorically dense, so it’s easy to go overboard. With a plant-based diet, which tends to be high in fiber and more nutritionally dense, people can eat larger amounts and not worry about gaining weight.
How can people start transitioning to a plant-based diet? Start by eliminating meat from one meal a day, and in the rest of the meals, make your plate at least half vegetables. Try new recipes and methods of cooking. Eating a plant-based diet doesn’t mean just eating salads. Don’t be afraid to experiment with different grains, like bulgur, quinoa, farro and freekeh, and proteins such as lentils, seitan and chickpeas. Organic and nonGMO soybeans are considered a whole source of protein, which means they provide the body with all the essential amino acids it needs. Make sure you have staples like beans, olive oil, rice and oats on hand, and look for recipes from different cultures. A number of Indian, Mediterranean, African and Asian dishes are plant-based and have robust flavors. in addition to anti-inflammatory spices such as turmeric. For more information, call 847-686-4444, email DrMalhotra@HealNCure.com or visit HealNCure.com. See ad on page 3, in the Community Resource Guide and the Business Directory at NAChicago.com. Carrie Jackson is an Evanston-based writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com
