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Plant-Based Diets by Aliza Beer, MS RD
Health & F tness A Plant-Based Diet
By Aliza Beer MS, RD, CDN
Aplant-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 processed 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
a lack of iron and vitamin B12, which affects the production of red blood cells. Eating whole grains, fortified cereals, and nutritional yeast can help prevent a nutrient deficiency. 3. Decreased Bone Mineralization: Getting enough calcium from plants is difficult because people usually get their calcium from dairy products. Calcium is the most abundant mineral in the body and is necessary for muscles to move properly and for nerves to carry messages between the brain in the body. Finding a milk alternative like almond or hemp that contains calcium and vitamin D is crucial. Vitamin D is necessary for the proper absorption and retention of calcium and phosphorus. To increase vitamin D, consume foods like dark leafy greens, fortified cereals, and mushrooms. If you find this difficult, consider taking a calcium and vitamin D supplement.
How to Increase Your Protein On a Plant-Based Diet
1. Consume Nuts and Seeds: Hemp seeds, peanuts, flax seeds, chia seeds, almonds, sunflower seeds, and cashews are all high in protein. They can all be added to salads and vegetable dishes to boost protein content. 2. Find Ways to Include Lentils and Beans in Your Diet: Many plantbased eaters consume a lot of legumes because they can be high in protein. One cup of lentils contains 18g protein, which is a great option to increase protein. Lentils can be added to vegetable soups, stews, and salads. There are many types of beans, including pinto beans, chickpeas, kidney beans, black beans, split peas, and lima beans, that can be consumed as well. Many of these beans can be used in burgers, stews, salads, and other vegetable dishes. It is important to get creative when eating this way because it can become boring eating the same foods over and over again. Many of these legumes can also be made into dishes that are easily freezable. Black bean burgers, chickpea pancakes, and bean stews can be made in advance and stored in the freezer for quick, protein-filled meals. However, lentils and beans are still not complete proteins. Therefore, for those who follow an exclusively plant-based diet, it is important to combine different proteins with each other. Rice and beans together makes a complete protein. Lentils, paired with chia seeds, hemp seeds, sesame seeds, or wild rice, will complete the protein. 3. Consume Quinoa: One cup of cooked quinoa contains 8g of protein. This is a great option for fully plantbased eaters because it contains all
to all the vitamins, minerals, and antioxidants found in plants. Although eating solely plant-based can be good for many areas of your health, developing nutrient deficiencies are very common. Therefore, consuming animal protein in small amounts will ensure that the body is getting enough of those key nutrients. If not, there are creative but necessary ways to work around this to make sure that the body still receives everything it needs. Fortified foods, as well as specific plant-based protein combinations, will ensure the body is getting all of its essential nutrients. Plants are beneficial for your health and can act as a nutritious basis of any diet.
9 essential amino acids, making it a complete protein. 4. Eat Foods Like Tofu, Tempeh, and Soybeans: Soy products contain a lot of protein. One cup of tofu contains 20g protein, while 1 cup of tempeh contains 33.7g protein. If you are going to consume soy, choose good quality, organic tofu and tempeh, because a lot of the soy in this country is highly processed. Soybeans are also among the best sources of plant-based protein because they are a complete protein, containing all 9 essential amino acids. They contain 31.3g protein for 1 cup. However, consuming too much soy can be problematic because it contains high levels of phytic acid. This inhibits proper absorption of magnesium, zinc, calcium iron, and copper. Therefore, buying sprouted soy-products can be a good idea because they don’t neutralize phytic acid. Furthermore, some studies show overconsuming soy might be linked to an increased risk of cancer. However, if soy is well tolerated, it is a great complete source of protein. 5. Find a High-Quality PlantBased Protein Powder: Protein powder can be a good way to consume enough protein when eating fully plant-based. Choose one with hemp and pea protein because they are good sources of plant protein. Powder can be added to smoothies to make them a more nutritious and satisfying breakfast or snack.
Following a plant-based diet doesn’t mean you can never consume animal products. There are plenty of people who follow mainly a plantbased diet but will consume meat, poultry, eggs, and milk when they desire. This is a less restrictive way of eating and can ensure you receive all the benefits of plant-based eating as well as easily obtaining the 9 essential amino acids.
There are so many benefits of following a plant-based way of eating. This way of eating helps lower inflammation in the body, ensures you aren’t consuming unhealthy saturated fat, and supports the immune system due
Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.
