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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 animal meat and products. Here are a few of the many you can follow:
Vegan…is at the extreme only for plants end of the spectrum. Vegans eat vegetables, fruits, nuts, seeds, beans and whole grains. But they exclude all animal foods from their diet… these include meat, poultry, shellfish, eggs and dairy products such as milk, cheese, butter and so on.
Vegans replace animal protein sources with other sources that provide plenty 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, are not protein deficient.
Lacto vegetarian…is a diet that excludes foods of animal origin with the exception of dairy products such as milk, butter, cheese and other foods derived from animal milk.
Ovo vegetarian… is another diet that excludes animal foods (meat, fish, and dairy) except that it includes eggs.
Lacto-ovo vegetarian… is a vegetarian diet that includes dairy products and eggs, but no meat and fish.
Pescatarian… is a lacto-ovo vegetarian diet that also includes fish.
Flexible or semi-vegetarian… includes a variety of diets based on a vegetarian diet. They are plant-based 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 limited amounts.
What are the benefits of a plant-based diet?
Making plants a staple in your diet can:
lowers blood sugar and prevents or slows down the development of type 2 diabetes (T2D).
lowers your blood pressure
reduce the strain on your kidneys (by avoiding or reducing animal protein in your diet)
helps to lose weight and
prevents heart disease and strokes (by reducing the build-up of plaque in your blood vessels).
… among many other benefits.
This claim is supported by many recent studies. For example:
One study conducted by California’s Loma Linda University of nearly 100,000 members of the Seventh-day Adventist Church, which encourages a vegetarian diet, found that vegetarians had less T2D than non-vegetarians. The study also found that vegetarians tended to have a healthier weight, which may explain why fewer of them have diabetes.
A 72-week study published by the Physicians Committee for Responsible Medicine examined the differences between type 2 diabetics following a low-fat vegan diet and those following a moderate-carbohydrate diet. The researchers found that the vegans’ HbA1C and LDL cholesterol levels decreased significantly. A low HbA1C level indicates that you are managing your T2D well.
Two ongoing long-term studies at the Harvard School of Public Health found that among 150,000 healthcare providers, those who ate an extra half serving of red meat daily for four years had a 50% higher risk of T2D.
Recent studies suggest that inflammation within the body plays a role in the development of T2D. T2D manifests as insulin resistance. Both of these related problems seem to be reduced with a plant-based diet.
But this positive effect is not necessarily due to vegetarian diets alone.
Most vegetarians are very health conscious (which is probably why they become vegetarians). But they also tend to engage in other healthy behaviors, such as exercising, not smoking, being a couch potato, and getting plenty of sleep.
The lifestyle that vegetarians tend to follow has a huge impact on their overall health and helps them manage diabetes and other health problems.
However, meat-free diets or diets that limit the amount of animal products (of any kind) you eat are rich in beneficial nutrients. These diets are rich in dietary fiber, phytochemicals, vitamins and minerals. In addition, the fats they contain are healthy…vegetarian 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 consider the effort they believe involved in making the switch. This is a misunderstanding.
Here are some tips…
Don’t change everything at once. Instead, gradually reduce your consumption of animal products.
Prepare yourself mentally by thinking of animal products as a side dish or decoration rather than the main ingredient of the dish.
Try to have one meat-free day a week at the beginning of the change.
Create a collection of meat-limited recipes.
Learn about beans. Many varieties provide as much protein as meat and fish. Explore all the different ways you can make meals made from beans, batch cook them to build up stock, and freeze them.
Get to know whole grains like barley, quinoa, brown rice and couscous. Cook them in batches and refrigerate or freeze them.
Limit your carbohydrate intake by using peanut butter, egg whites (which contain at least 90% protein), low-fat or fat-free cheese, or other fillers.
Keep it simple. For example, choose 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 with a protein deficiency. But this fear is completely unfounded.
Many vegetarian foods are high in protein…beans (best source), nuts, grains, and vegetables. Find out about the macronutrients (proteins, fats and carbohydrates) of the plants you want to eat. You can find a lot of verified facts at http://nutritiondata.self.com/.
Entry… the advice that you need to mix a variety of plant-based foods at every meal to get a complete protein (that is, a 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 “pleasant salty taste” and has been described as having a pleasant brothy or meaty taste.
Umami is one of the reasons why people enjoy meat so much, or why some say we are addicted to meat.
However, meat is not the only source of umami… this flavor is also found in roasted vegetables, mushrooms, avocado, nuts, soy sauce and cheese. It is also found in breast milk, which explains its appeal.
By including umami-rich non-animal foods in your diet, transitioning to a plant-based diet is easy.
Supplements… when switching to a plant-based diet, you should be aware that your diet may 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 nearly enough to meet your needs, and the only external source of this vitamin is meat. All omega-3 fats must be obtained from outside the body, and the main source is fish (although some plants contain small amounts).
Therefore, taking supplements daily is highly recommended. Here’s what I take:
(2) B12 (4 micrograms) in a separate tablet
(3) Calcium (400 mg) and Vitamin D (2.5 mcg) in one separate tablet
(4) Extra strong cod liver oil capsule with vitamin D and E in a separate capsule.
I encourage you to do the same.
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