Going plant-based: Exploring the myths, health benefits
Q. More and more of my friends are following the plant-based diet trend. Is that the same as going vegan? Is it healthy for you? What can I actually eat?
A: Plant-based foods go beyond a “boring salad.” With a whole-food plant-based diet, we focus on eating foods that are primarily coming from plants and that occur in their natural state.
Certainly, it can be difficult to go 100% whole-food plantbased, especially if that’s something you’re not used to. My recommendation is to start by introducing an additional fruit, vegetable or whole food into your diet slowly and one at a time. So, if you’re a person who enjoys eating oatmeal for breakfast, take an additional serving of fruit.
PROTEIN FROM PLANTS
One of the biggest misconceptions people have when they hear about plant-based is that they might not get enough protein because they’re so used to eating meat, whether that’s from animal protein, dairy products or eggs.
But we can get a lot of our protein from plant-based foods such as legumes, lentils, tofu, nuts and seeds.
Another way to look at protein needs is to look at what is on your plate. When building your plate, half of the plate should be vegetables, a quarter of the plate can be a protein and the last quarter of the plate could be a carbohydrate. The protein of choice should be about the size of a deck of cards. You can supplement some of your animal proteins with plant protein.
Having a variety of fruits and vegetables is equally important as meeting the recommended intake of five servings of fruits and vegetables per day. The colors of different fruits and vegetables signify phytonutrients that can boost your immune system.
Buying seasonal products can get us to try new foods that we may not typically go for yearround. Sometimes we might find that we like (or maybe not like) those new foods that we try.
For example, I am very sensitive to raw broccoli. It has a strange aftertaste to me. But then I discovered broccoli sprouts, which are broccoli plants that are 3-5 days old. Broccoli sprouts carry a cancerprotection effect. So I’m able to add broccoli sprouts in place of having the full adult broccoli. I’ll typically use it on top of a salad or add it to a sandwich as an added crunch.
One of my favorite go-to ingredients for protein are lentils. Lentils provide an adequate amount of protein and are quite easy to add to any dish. I like to add lentils to any chilis or soups as a thickener or as a meat alternative for meatless meatballs or tacos.
Lentils are an important part of a plant-based diet because they’re not only high in fiber, but also contain great sources of potassium as well as protein. They’ve been shown to lower the lipid profile in people who are overweight or obese with type 2 diabetes. They’re also a great source of prebiotics to help diversify the gut and protect it from digestive diseases.
IMMUNE-BOOSTING MUSHROOMS
Another important part of the whole-food, plant-based diet is mushrooms. Interestingly, mushrooms are not vegetables or fruit, but a fungus. These fungi have been well studied throughout medical nutrition, and they’ve been shown to have immune-boosting properties supporting brain health and antioxidant effects.
Mushrooms can add extra flavor to any dish, especially when cooked. They also can take on all the flavors of the seasonings around them.
The ultimate goal is to nourish our bodies in a way that is sustainable and that works for us. Having a completely 100%
whole-food, plant-based diet might not be for everyone, but we do know that incorporating fruits and vegetables in the diet creates long-term health effects.
So, if that means adding one thing at a time, or shying away from one of those foods that we typically avoid, such as red meats, dairy or unnecessary oils and fats, then do so slowly. If you get stuck at any point in the process, talk to your healthcare provider.