Decoding the Plant Based Diet
Plant-based is the lastest buzz flying around the health community, and soon to be the new “trend” in the weight loss/transformation world. But, it is nothing new. In fact, the research on benefits of a plant-based diet is years in the making. Plant-based eating in itself is ancient, with most of Asia, much of the Mediterranean, and a bunch of other areas eating primarily plants for the majority of history up until about the last hundred years. Though trendy, it is finally getting the recognition it deserves, and our health as a nation may just be on the brink of a positive turn for the best. So what exactly is a plant-based diet? What isn’t it? Does one get enough protein, fat, and carbohydrates eating primarily plants? Who should be doing this? Is there a wrong way to go plant-based?
Let’s start with what a plant-based diet actually entails. Quite simply, it means making the bulk of what you’re eating plants. Vegetables and fruits, yes. But also whole grains, such as brown rice, farro, quinoa, millet, oats and more; nuts and seeds, whole or ground into nut/seed butters; legumes, such as beans, lentils, and chickpeas. Ideally, all of these would be as found in nature, or very minimally processed to retain as much nutrient density as possible.
So, then does plant-based mean you’re vegan? Not unless you choose to be. Again, plant-based means eating mostly plants. However, animal products such as meat, fish, eggs, and dairy can still be part of a rounded plant-based lifestyle. Experts vary in their recommendations for frequency of animal product consumption. Some say 80% plants, 20% animal products. Others say no more than three servings of meat or fish per week. One of my favorite functional medicine doctors, Dr. Stephen Cabral, recommends to eat breakfast and lunch strictly vegan, and then if choosing to eat meat or fish to consume those three different evenings out of the week.
If one can only eat meat three times per week or maybe even not at all, then how are they getting enough protein? The recommended general protein intake is 0.36 grams of protein per pound of body weight. For a 130 lb person this is just less than 49 grams per day. For a 180 lb person its just less than 65 grams per day. And for a breastfeeding mom, such as myself, a general recommendation is 65 grams per day. Just for fun one day I tracked my protein intake, not altering what I would eat in a typical day to truly see if I was meeting my requirement. I had two eggs for breakfast, and the rest of the day I ate only vegetables, fruits, nuts, and whole grains. And I still came out with more than 65 grams of protein consumed that day alone! What is highly underrated information is that protein is in almost everything! Keeping the super high plant-protein sources, such as beans, lentils, and whole grains on our plates is arguably more beneficial than putting meat on our plates since the plant sources contain fiber, minerals, vitamins, and no cholesterol.
Is plant-based right for you? For thousands of years, throughout all of history humans have survived, and thrived on plants alone or as a major food source. The Blue Zones areas where people are still living to be past one hundred years old and active, with fully intact memories, and in some cases even still caring for their families, studies of their diets have shown that these areas eat primarily plants, with some areas enjoying occasional fish or pasture-raised meats. In studies done by the medical community, patients with heart disease, progressive brain degenerative diseases, and more have seen the progression of disease stopped in its tracks, and oftentimes symptoms are reversed on a plant-based diet. Why? Because a lot of these diseases are lifestyle diseases. And when we start loading our bodies with foods that are living and brimming with the nutrients that make our cells heal, then we heal.
How does one go plant-based? When choosing to adopt a plant-based lifestyle, the first step is to know why you are doing it. Hopefully your why is to live a disease-free, radiant, glowing life. And quite possibly to heal a current symptom. Next, commit to consuming a majority of whole, unprocessed plant food in order to obtain as many high-quality nutrients as possible for your health to thrive. Leave the prepackaged bags of crunchy stuff at the store, and opt for as many colors of fruits, vegetables, and legumes as possible. Browse your favorite food websites for recipes. Try substitutions for meat dishes (lentils, mushrooms, and cauliflower are very popular.) Don’t skimp on flavor! Eating plants doesn’t have to be bland and boring. And one of the most important connections one can make is how you feel after eating plant-based. Keep track of physical symptoms, mental clarity, sleep quality, and even long-term medical trackers such as blood pressure and cholesterol levels.
Plant-based eating is on the rise. It entices both herbivore and omnivore, and offers life-long benefits that no little pill could ever give. Some people and parts of the world have already been long time patrons of plant-based eating and are reaping the benefits of a happy, healthy, and physically active lifestyle. With everything to gain and only poor health to lose why wait?