Plant-Based Diets Debunked
Have you ever thought about making the switch to a vegan or vegetarian diet ? Are you wondering whether or not these diets are the right fit for you? And are they even sustainable?
Over the years, plant-based diets have increasingly become a commonality due to the growing concerns surrounding the ethical and environmental impacts that come from eating meat. In fact, the popularity of this lifestyle trend is in part what had led to the creation of an abundance of meat and dairy alternatives that can now easily be found at our local grocery stores!
From the wide selection of plant-based milks readily available in-store, to the assortment of tasty veggie burgers taking over the frozen foods aisles, vegan & vegetarian diets have become much more accessible to the public — making it all the more appealing to the majority of people!
Before getting started, here are a few things I think people should consider when switching to a plant-based diet.
1. What is Plant Based Diet?
In general, people who follow a plant-based diet eat much less meat and instead, consume more fruits, vegetables and plant-based proteins. Although I personally believe that there is no “one-size-fits-all” way to live a plant-based lifestyle, here’s a quick breakdown of the two most popular plant-based diets out there:
Vegetarians do not eat meat, poultry, fish or seafood, but they may still eat other animal-derived products, such as eggs, dairy, honey and gelatin.
Vegans, on the other hand, do not eat any animal-based products. In fact, people who follow a vegan diet will usually also avoid wearing clothes with leather, down or fur.
2. Are Plant-Based Diets Good For You?
When done correctly, yes!
Research suggests that people who eat primarily plant-based foods tend to have a lower body mass index (BMI) and lower rates of obesity, diabetes, heart disease and certain types of cancer in comparison to those who eat meat regularly.
This is because these plant-based diets are usually very high in fiber and low in saturated fat, which play huge roles in promoting these nutritional benefits.
3. Should You Go Plant-Based?
There are many reasons as to why people choose to follow a plant-based diet: for ethical reasons, for environmental concerns, or just as a simple effort to improve their overall health.
Although meat is not always bad for you (find out why here), including more plants into your diet does have a significant amount of health benefits.
4. How To Go More Plant-Based
Finally, one of the most common misconceptions in regards to vegan and vegetarian diets is that people may be lacking key nutrients from their diet. While this can be true, if done correctly, a balanced diet can easily be achieved from a diet free of meat.
With that in mind, here are nutrients you should look out for when making the switch, along with some vegan/vegetarian-friendly food sources:
Protein — which is important for muscle repair and body maintenance.
Food Sources: lentils, beans, chickpeas, tofu, tempeh, nuts, quinoa, eggs and dairy.
Calcium — which promotes bone health and regulates heart and muscle contraction.
Food Sources: tofu, dark leafy greens, legumes and dairy.
Vitamin D — which helps to absorb calcium.
Food Sources: sun exposure, fortified cereals, fortified tofu, fortified plant-based milk and eggs.
Vitamin B12 — which helps promote healthy nerve and blood cells.
Food Sources: fortified tofu, fortified plant-based milk, fortified nutritional yeast, dairy and eggs.
Omega-3 fats — which helps promote a healthy heart and brain.
Food Sources: flax seeds, Brussels sprouts, chia seeds, walnuts, avocado and seaweed.
Iron — which helps carry oxygen to the body.
Food Sources: spinach, quinoa, tofu, tempeh, legumes, fortified cereals and chocolate.
Thinking of going plant-based?
Consider your lifestyle, personal taste and accessibility to a variety of plant-based foods. Is it the right fit for you? It’s important to always seek the advice from a registered dietitian before making big lifestyle transitions to ensure that you are always getting the right amounts of nutrients in your meals.
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