7 Important Things to Know About a Plant-Based Diet
Plant-Based Eating is Not the Same as Veganism
Vegan diets have become much more popular in recent years, and it is great to see people move towards a healthier life, but there are a few key differences between eating “vegan” and eating a whole-food plant-based diet. A whole food plant-based diet is rich in whole plant foods; fruits, vegetables, legumes, nuts and seeds, and whole grains. On the other hand, the term vegan refers to abstaining from animal products. That means vegans can enjoy foods like Doritos, Oreos, sugary breakfast cereals, Impossible Whoppers, and french fries, Top-Ramen, and AirHeads, among many other highly processed junk foods that should not be in the human diet at all. Someone who eats a plant-based diet might occasionally enjoy grass-fed meat or local backyard eggs, but they use these responsible animal products as a condiment on their plate instead of the star of the show.
Plant-Based Diets Are the Best for Weight Loss
Those who eat a plant-based diet reap the benefits of natural fiber, which promotes satiety and regulates hunger hormones. Studies have also shown that those eating a diet composed mostly of fresh plant foods have a faster resting metabolic rate, meaning that they burn up to 22 percent more calories without doing anything extra (Greger, 2020). So for sustainable, lasting weight loss over the years, those calories add up, making it easier to maintain a healthy weight.
Plant-Based Diets Prevent Disease
Studies for cancer, heart disease (the biggest killer of men and women), and diabetes. Plant-based eaters collectively have an obesity rate of around 2-3 percent, compared to nearly three-fourths of the entire population in the US being overweight or obese. As we know, obesity leads to more severe diseases, like diabetes, heart disease, and cancer. Plant-based diets are nutrient-dense and full of protective vitamins, minerals, and antioxidants that keep your body’s disease-fighting ability and immune system strong.
Plant-Based Diets Are Not More Expensive
A widespread myth is that eating a plant-based diet is only for rich people or costs too much money. With a little planning, you can improve your health and save money. Not to mention the amount of money you will end up saving on medical costs down the road. Beans and rice are some of the cheapest foods on the planet, and produce such as apples, bananas, purple cabbage, broccoli are the most cost-effective produce highest in antioxidants. Check out this video about superfood bargains. As they say, pay the farmer now or the doctor later. One of the best ways to include healthy staples in your diet, such as beans, lentils, nuts, or quinoa, is shopping the bulk bins. Not only is this option cheaper, but it is also more sustainable are reduces food packaging waste! Don’t forget your reusable bag.
Plant-Based Diets Are Best For the Environment
If we were to significantly reduce our consumption of animal products and move to a predominantly plant-based diet, we would be able to increase the global supply of food by up to 49% without expanding croplands. Studies conducted by UC Davis show that the average pound of beef requires anywhere from 2,000 to 8,500 gallons of water to produces. One-gallon of cow’s milk needs 1950 gallons. Things like tofu and oats only require around 300 gallons of water per pound of food created. The Worldwatch Institute has estimated that up to 51% of greenhouse gas emissions are caused by livestock production. If we all began to consume plant-based diets, we would also see cleaner air and healthier oceans. The environmental benefits of this way of eating are far-reaching.
Another thing to keep in mind – it is always best to find local, in season produce when possible. Street fairs, farmer’s markets, and CSA farms are great ways to get highly nutritious produce that also supports local farmers. Go to localharvest.org to find farms and markets near you!
Plant-Based Eating Doesn’t Mean Missing Out on Your Favorite Foods
Some people might worry that when transitioning to a plant-based diet they will miss out on all of their favorite foods, which couldn’t be further from the truth. There are so many resources out there today about making healthy swaps and veganizing almost any recipe. Plus, human taste buds adapt and change based on what you are consuming. In just a short amount of time, your taste buds will come to love the taste of nourishing plant foods. It isn’t about restriction, it is about learning how to make your favorite foods healthier, with more flavor, so you enjoy more out of life and feel happy about
Plant-Based Eating is the Future
In 2020 we have so much information about the optimal diet, and yet there is still a knowledge gap between that information and the general public. Many doctors and health professionals are coming together and coming forward with the way the plant-based diets are saving lives, reversing disease, and helping lose weight for good. The Physicians Committee for Responsible medicine shares resources and offers starter kits of information to understand more about nutrition. A few other notable doctors are Dr. Micheal Greger (nutritionfacts.org), Dr. Fuhrman, and Dr. Will Bulsiewicz (author of Fiber Fueled).