healthy eating
The Benefits of a
Plant-Based Diet
T
by Elizabeth McMillan
here are many different flavors of plant-based diets, such as vegan, pescatarian, lacto-vegetarian, ovovegetarian, and the new “pagen” which is bridging paleo and vegan together. Scientists agree that a plant-based diet offers numerous health benefits. A vegetarian diet helps to lower one’s risk of a variety of degenerative diseases including coronary artery disease, diabetes, high blood pressure and several types of cancer, including stomach cancer, prostate cancer, colon cancer, breast cancer, esophageal cancer and lung cancer. According to Michael Roizen, M.D., following a vegetarian diet can add an additional 13 healthy years to your lifespan. Those who consume animal proteins have a greater chance of clogged arteries, a decreased immune system and tend to age than those who follow a vegetarian diet. The Okinawa Centenarian Study, produced by the Japanese government in 2009, looked at more than 600 centenarians over a 30-year period. The researchers determined that the secret to a long life was
a low-calorie diet consisting of complex carbohydrates, fruits and vegetables. A vegetarian lifestyle will also help build strong bones, relieve hormonal imbalances, improve digestion and provide you with more energy. Vegetables contain a number of vitamins and minerals including vitamin D, magnesium, phosphorus and calcium—all of which are necessary for strong bones and teeth. Certain vegetables contain phytoestrogens, which balance hormone levels. There are a few things to keep in mind when eating a vegetarian diet. First, it is important to focus on whole foods. It is very easy to be a junk food vegan. Oreos are vegan but a vegetarian should not survive on those alone. Whole foods include real, non-processed items like fruits and vegetables, whole grains, fresh herbs, nuts and legumes. Secondly, focus on leafy greens as a staple. These greens are easily incorporated in one’s diet by steaming, sautéing or blending them in a green smoothie. Leafy greens such as spinach, kale and arugula
are bursting with vital vitamins and minerals. Ideally include organic, non-GMO foods when possible. Organic produce is free from pesticides, herbicides and is not genetically modified. A multitude of research states that organic produce has higher amounts of flavonoids and antioxidants. As a vegetarian, it is also important to balance macronutrients such as carbohydrates, proteins and fats while listening to your body. Finding balance within a specific lifestyle and managing one’s macronutrients will create a thriving vegetarian way of life. For instance, a long-distance runner might thrive on a higher carbohydrate meal plan while a competitive weightlifter consumes a higher protein diet, both succeeding on a vegetarian diet plan. Thriving on a highcarb or low-carb diet, or high-fat versus low-fat diet, is completely individualized based on specific genetics, goals and exercise routines. Embracing a healthy vegetarian lifestyle can be challenging and intimidating. The key to succeeding with a plant-based diet lifestyle is to plan ahead and be strategic. By choosing a variety of colorful fruits and vegetables, legumes, nuts and seeds and whole grains, one can get the most out of a plant-based diet. It is also important to cut back on less healthy choices like sugar-sweetened beverages, fruit juices and refined white grains. To get started on a vegetarian diet it is best to gradually reduce the meat in your daily diet while increasing fruit and vegetable intake. Start with meatless Mondays and move on from there. Try substituting meat from your favorite meals with beans, lentils or mushrooms, which are all high in protein and nutrients. Many people worry that they will not get adequate protein in a vegetarian diet. However, as long as the diet includes a wide variety of nuts, beans, vegetables and organic soy protein, there will be plenty of protein to provide the body adequately. Choosing a plant is a challenging, but rewarding, option for not only your body, but also for the planet. Elizabeth McMillan is an integrative nutritionist and health coach at Rose Wellness, in Oakton. See ad, page 9. March 2020
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