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Why You Should Eat a Plant-Focused Diet
Plant-based diets range from eating only seeds to diets that include some meats and products. Here are some of the many you can follow:
vegetarian… in sizes plants only the end of the spectrum. Vegans eat vegetables, fruits, nuts, seeds, beans and whole grains. But they exclude all foods of animal origin from their diet… these include meat, poultry, seafood, eggs and dairy products such as milk, cheese, butter etc.
Vegans replace animal sources of protein with other sources that provide plenty of this important macronutrient. These include beans, peanuts (as in peanut butter), tofu, fruit, peas and other vegetables, and make sure that vegans, despite rumors to the contrary, do not suffer from a lack of protein.
Lacto-vegetarian…is a diet that excludes foods of animal origin except for dairy products, such as milk, butter, cheese, and other foods derived from animal milk.
Ovo-vegetarian…is another diet that excludes foods of animal origin (meat, fish and dairy) unless it includes eggs.
Lacto-ovo-vegetarian…is a vegetarian diet that includes dairy products and eggs but excludes meat and fish.
Pescatarian… is a lacto-ovo-vegetarian diet that also includes fish.
Flexitarian or semi-vegetarian… surrounds a variety of foods based on vegetarian food. They are a plant-based diet that may also include small amounts of red meat, poultry, seafood, eggs and dairy products.
As you can see, plant-based diets vary from strictly plants only to diets that include some or all animal-based products but in restricted amounts.
What are the benefits of plant-based foods?
Making plants the mainstay of your diet can:
lower your blood glucose levels and prevent or slow the development of type 2 diabetes (T2D)
lower your blood pressure
reduce the strain on your kidneys (by eliminating or reducing animal protein in your diet)
help you lose weight, and
prevent heart disease and strokes (by reducing the accumulation of plaque in your blood vessels.
… among a host of other benefits.
This assumption is supported by several recent studies. For example:
A study, conducted by Loma Linda University in California, of nearly 100,000 members of the Seventh-day Adventist church, which encourages a vegetarian diet, found that swimmers had lower rates of T2D. than non-vegetarians. The study also found that swimmers tend to have healthier weights which may explain why some of them develop diabetes.
A 72-week study, published by the Physicians Committee for Responsible Medicine, examined the differences between type 2 diabetics following a low-fat vegetarian diet and those on a moderate-carbohydrate eating plan. Researchers found that there was a significant reduction in HbA1C and LDL (bad) cholesterol levels in vegans. A low HbA1C level indicates that you are managing your T2D well.
Two ongoing, long-term studies by the Harvard School of Public Health found that, among 150,000 health care providers, those who ate an additional half-serving of red meat daily for four years had a 50% higher risk most of the development of T2D.
Recent research suggests that inflammation plays a role in the development of T2D. T2D manifests itself as insulin resistance. Both of these interaction problems seem to be reduced with a plant-based diet.
But this positive effect may not be due to vegetarian foods alone.
Most vegetarians are very health conscious (which is probably why they became vegetarians in the first place). But they also tend to engage in other types of healthy behaviors, such as exercise, not smoking, not being a couch potato, and getting plenty of sleep.
The kind of lifestyle vegetarians follow will contribute greatly to their overall health and help them manage their diabetes and other health issues.
That said, diets without meat or diets that restrict the amount of animal products (of all kinds) that you eat have oodles of beneficial nutrients. These foods are high in dietary fiber, phytochemicals, vitamins and minerals. In addition, the fats they contain are healthy…plant foods are low in saturated fats and dietary cholesterol.
How to switch to a plant-based diet
Some people need to reduce the amount of animal products in their baulk diet in an effort that they think will be involved in change. This is absurd.
Here are some pointers…
Don’t change it all at once. Instead reduce your consumption of animal products gradually.
Prepare yourself mentally by thinking of animal products as a side dish or garnish instead of the main ingredient on your plate.
Try having one day without meat a week at the beginning of the change.
Write a list of recipes that restrict meat.
Get to know the beans. Many varieties provide as much protein as meat and fish. Check out all the different ways you can prepare foods based on beans, prepare them in batches to build a storage and freeze them.
Get to know whole grains such as barley, quinoa, brown rice and couscous. Cook them in batches and refrigerate or freeze them.
Limit your carb intake by using peanut butter, egg whites (which are at least 90% protein), low-fat or full-fat cheese or other ingredients.
Keep it simple. Go for things like veggie burritos filled with beans and green peppers.
Protein…some people fear that if they switch to a plant-based diet they will end up deficient in protein. But this fear is completely unfounded.
Many plant foods contain a lot of protein…beans (the best source), fruits, grains and vegetables. Get to know the macronutrients (protein, fats and carbohydrates) in the plants you want to eat. You will find tons of verified facts on http://nutritiondata.self.com/.
NoticeThe idea that you must mix multiple plant foods in each meal to get a complete protein (ie, a protein that contains all the essential amino acids) is considered old hat and is no longer valid.
Ummami… is one of the five basic tastes (alongside sweetness, sourness, bitterness and saltiness). The name is a Japanese word for ‘savory taste’ and has been described as a juicy-sweet-like or meaty taste.
Umami is one of the reasons why people enjoy meat so much, or why we eat meat according to some people.
However, meat is not the only source of umami… this taste is also found in roasted vegetables, mushrooms, avocados, soy sauce and cheese. It is also found in breast milk, which explains its attractiveness.
Including non-animal foods in your umami-rich diet will make the transition to a plant-based diet easier.
AdditionsWhen you switch to a plant-based diet you need to be aware that your diet may be deficient in micro-nutrients, such as vitamins B12 and D, omega-3 fatty acids, iron and zinc.
Your body can produce small amounts of vitamin B12 but not nearly enough for your needs, and the only external source of this vitamin is meat. All omega-3 fats have to be found outside the body and the main source is fish (although some plants contain small amounts).
So taking supplements on a daily basis is highly recommended. Here’s what I took:
(2) B12 (4mcg) in a separate tablet
(3) Calcium (400mg) with Vitamin D (2.5mcg) together in a separate tablet
(4) High-potency cod-liver oil capsule with vitamins D and E, in separate capsule.
I think you have to do the same.
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