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FEBRUARY 10, 2022 | The Jewish Home OCTOBER 29, 2015 | The Jewish Home
Health & F tness
A Plant-Based Diet By Aliza Beer MS, RD, CDN
A
plant-based diet is a diet that includes only or mostly foods from plant-based sources. Some people consume animal products occasionally, while others follow a strictly vegan diet. A vegan diet excludes all meat and animal products, including meat, poultry, fish, seafood, eggs, and dairy. A vegetarian diet, on the other hand, excludes meat, poultry, seafood, and fish but still includes dairy and eggs. With a plant-based diet, a person eats mostly plant-based or only plant-based. Research has shown that people who follow diets that include mostly plant-based foods have lower rates of obesity, heart disease, and diabetes, compared to those who eat animal products. Plants are filled with vitamins, minerals, phytochemicals, and antioxidants that are difficult to find in processed foods. There are many benefits to a plant-based diet, but there are also some issues that arise involving nutrient deficiencies that every person who follows a plant-focused diet should be aware of and be proactive in supplementing.
The Advantages 1. High in Fiber: Because plants contain a lot of fiber, following a plant-based means that the body will
have sufficient levels of fiber. Fiber plays a major role in maintaining healthy digestion, lowering cholesterol, and controlling blood sugar levels; it also ensures fullness after eating. 2. Reduce Blood Pressure: Studies have shown that maintaining a plant-based diet can reduce blood sugar and thereby reduce the risk of hypertension and heart disease. 3. Less Saturated Fat: Eating a plant-based diet filled with healthy foods can ensure you are eating less saturated fat. The American Heart Association recommends that between 20-30% of your total daily calories should consist of fat. However, there are two types of fat. Unsaturated fats are liquid at room temperature and are found in olives, avocados, plant oils, nuts, and certain fish. Saturated fats are solid at room temperature and are found in products such as beef, butter, heavy cream, and some cheeses (all of which are cut out of a vegan diet). These fats can also be found in palm oil and coconut oil. Saturated fats can trigger the body to produce extra cholesterol, while plant-based, unsaturated fats do the reverse. It is recommended to limit saturated fat and choose healthier, unsaturated fats instead. If you choose healthy plant-based options, you will certainly consume a lot less
saturated fat than with a diet eating primarily animal or dairy products. 4. Lowers Inflammation: High levels of inflammation have been linked to cancer, heart disease, and other diseases. Consuming a diet rich in fruits and vegetables can lower inflammation in the body. Fruits and vegetables are filled with antioxidants and polyphenols which help rid the body of free radicals that contribute to inflammation. Many plant-based foods are anti-inflammatory and can help lower levels in the body. Phytochemicals, which include carotenoids, antioxidants, and flavonoids, all reduce inflammation. Red meat, on the other hand, is high in saturated fat, which causes inflammation in the body. 5. Supports the Immune System: Plants contain essential nutrients that cannot be found in other foods. The phytochemicals found in fruits and vegetables, as well as the vitamins and minerals, help strengthen the immune system by keeping your cells healthy. Nutrients like iron, copper, zinc, vitamins B6, C, E, and selenium are all found in plants and help boost the immune system. A healthy immune system is so important because it can pinpoint mutations in cells and attack them before they become a disease. However, if you refrain from animal products but consume a lot of pro-
cessed foods, your immune system will not become stronger. A plant-based diet combined with exercise, quality sleep, and proper stress management will help you maintain good health.
The Disadvantages 1. Low Protein Intake: An extremely common issue that faces vegetarians and vegans is that they can lack sufficient levels of protein. Protein is made up of a chain of amino acids which the body needs to use. These amino acids are the building blocks of proteins and are needed for vital processes in our bodies such as the synthesis of hormones and neurotransmitters. These essential amino acids cannot be made by the body and must come from food. Animal products such as meat, poultry, milk, and eggs contain amino acids that are necessary for protein building. These products are complete protein sources because they contain all of the essential amino acids. However, plant-based proteins usually don’t contain all nine amino acids, which means the body is missing those essential amino acids. It is difficult to get all nine on a plantbased diet. 2. Iron and Vitamin B12 Deficiency: A common problem facing people who follow a plant-based diet is that they can develop anemia. This is due to
