health, ethics and vegetarianism

THIS week we celebrated World Vegetarian Day and October is Vegetarian Awareness Month, designated to help people consider what it means to eat more plants and avoid meat.

So this is the ideal time to explore vegetarianism, what you need to know if you want to follow the diet and what innovations there are in the meat-free market.

Health expert Vanessa Ascencao says if you wish to follow a plantbased approach to eating, always focus on high-nutrient vegetables, good quality fats and less refined foods, as these are nourishing and will help you achieve overall good health.

“Healthy fats include raw nuts and seeds, avocados, pure olive oil and oily fish which may also help lower the risk of heart disease and stroke.

“Complex carbs such as beans, quinoa, and oats in addition to fruits and vegetables are beneficial because they get absorbed slowly into our systems, avoiding spikes in blood sugar levels.

“Limit your intake of refined carbs such as white bread, white rice, and pasta. The best thing you can do for your body is to exclude sugar and processed food,” said Ascencao.

“What I have noticed over recent years is that plant-based diets have changed into much more than just a trend, it is now a movement, a movement that sees innovations.”

Ascencao shares what people are

doing in the meat-free industry:

FOOD AS MEDICINE

Using food as a medicine can help to prevent chronic disease and infections. Diets high in fruits, vegetables, legumes, fibre, herbs and spices have been shown to suppress chronic inflammation and help prevent chronic disease.

Food that is nourishing and filled with nutrients will fill us up and give us energy.

THE FUTURE OF NUTRITION IS PERSONAL

Studies show that food has very different impacts on the gut health of each individual, underscoring that the future of nutrition will be personal.

Research shows that in addition to the widely accepted nutritional principles such as choosing a diet of whole, natural foods over processed and sugar-laden meals, dietary advice is set to become increasingly personalised based on an individual’s gut profile and the effects of specific foods on this.

PLANT-BASED DIET CAN SAVE YOUR LIFE AND THE PLANET

New research shows that a predominantly plant-based diet may cut death from heart disease by a third – and help combat climate change. A largely plant-based diet, rich in nutrition, is not only good for heart health but may also counter obesity – one of South Africa’s biggest health threats.

TECHNOLOGY INNOVATIONS TO HELP YOU EAT HEALTHIER – FOOD TRACKING APPS

Food-tracking apps help you follow a healthy eating plan and lose weight. They teach you to make smarter food choices.

VEGANISM

A vegan diet is considered more than a diet but rather a way of life that excludes any form of animal exploitation or cruelty for food, clothing or anything else.

The diet excludes all animal products, including meat, eggs and dairy and includes foods such as legumes, nuts, seeds, fruits, vegetables, beans or chickpeas.