One day after eating my lunch, outside the local Whole Foods, I had an epiphany.
“For the last 7 days I’ve been eating only plant based,” I said to myself.
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“Wow!” “How did that happen?”
If you lived long enough you know for every decision made there are always unintended consequences. A consequence for me, as I worked toward my goals was inadvertently migrating to a plant based diet.
It was not my intention but one day it hit me like an out of control fast ball.
Like many of you reading this, I often eat lunch in my car.
When I realized what had happened I had to turn off my talk radio, “Rush Limbaugh” and consider how I got to all plant based. I was more mentally in tune to Paleo, but found myself all in on plant-based.
But what did this mean?
I often tell friends that changing our relationship with food is the secret. I’m sorry it’s true.
To do this successfully we have to break up with food, at least for a while.
I didn’t know this when I started my weight loss efforts several years ago, but it became my truth.
What is a plant based diet?
A plant-based diet is based on foods from plants, including vegetables, wholegrains, legumes, nuts, seeds and fruits, with few or no animal products
People choose a plant-based diet for a variety of reasons including the treatment of animals, health, environmental concerns or social pressure. Plant-based diets are becoming more popular and if they are well planned, can support healthy living at every age and life-stage.
Segments of society in Okinawa who eat mostly plant based have a higher concentration of centenarians (100 years old) than anywhere else in the world. There are blue zones throughout the World, like Okinawa, where certain segments of culture have lifestyles that perpetuate long life. Most often a plant based eating is a component of the equation to the blue zone phenomenon.
What are the health benefits of plant based eating
Lower risk of heart disease and other conditions
A 2019 study from the Journal of the American Heart Association found that middle aged adults who ate diets high in healthful plant foods and low in animal products had a lower risk of heart disease.
Diabetes prevention and treatment
Plant based diets may help people prevent or manage diabetes by improving insulin sensitivity and reducing insulin resistance
Of the 60,000 people studied in 2009, only 2.9% of people on a vegan diet had type 2 diabetes, compared to 7.6% of those eating a nonvegetarian diet.
People eating vegetarian diets that included dairy and eggs also had a lower risk of type 2 diabetes than meat eaters.
Researchers have also looked at whether following a plant based diet can help treat diabetes. The authors of a 2018 review indicate that vegetarian and vegan diets could help people with diabetes reduce their medication needs, lose weight, and improve other metabolic markers.
How to make the change
What is the right plant-based diet for you? You don’t need to go full vegetarian or vegan (avoiding all animal products, even eggs and dairy) to get the best heart health benefits. The focus should be on eating more of the right plants, avoiding the wrong kind, eliminating unhealthy foods, and moderating your intake of healthier animal products.
Focusing on what not to eat has been changing my relationship with food.
A heart-healthy diet doesn’t need to be daunting,. “For many men, this may be a matter of switching out their current foods,” says Dr. Sameer Satija, a cardiologist in Florida serving several medical centers..
“For instance, replace white rice with brown rice or other whole grains, and white bread with whole-grain bread. Choose oatmeal instead of processed cereal, and water instead of juice drinks,” he said.
If embracing a full plant-based diet feels intimidating, then begin small. “A moderate change in your diet, such as lowering your animal food intake by one to two servings per day and replacing it with legumes or nuts as your protein source, can have a lasting positive impact on your health,” says Dr. Satija.
Vegan Diet And Weight Loss
Some flexitarians and vegans have also found that a plant-based diet can help with healthy weight loss. While “healthy” looks different for different people and preoccupation with BMI is not necessarily synonymous with good health. Studies have shown those trying to lose weight could achieve their goals via a high-carb vegan diet.
Check out “High Carb Hanna” on youtube for some insight.
Several celebrities have used this kind of diet to help shed weight and to build up muscle, stamina, and fitness.
According to a study published in the journal Nutrients last year, a 16-week clinical trial revealed that a high-carb vegan diet resulted in lower BMI, weight, fat, and insulin resistance. The vegan diet emphasized whole, plant-based sources of complex carbs like fruits, vegetables, whole grains, and legumes. Increasing the intake of complex
Zac Efron
Actor Zac Efron has experimented with a vegan diet and has even credited his toned physique to plant-based food. Efron announced his veganism in an interview with Teen Vogue last year.
“I’ve been experimenting with eating purely vegan,” Efron explained. “That’s completely changed the way that my body works, and the way that I metabolize food, the way it turns into energy, the way that I sleep. It’s been brilliant. It’s been great for my exercise, and great for my routine.”
In February Efron ate dairy-free ice cream while recovering from knee surgery, and kept up with his vegan diet while on an off-grid camping trip with his friends.
Efron before and after
Plant based means becoming a vegetarian
Not true. In fact, most experts agree that having some meat, fish, poultry, or dairy in small amounts is healthy. The goal is having them less often and in smaller portions. “We would all be healthier eating less meat, but less does not necessarily mean none,” says Marion Nestle, professor of nutrition, food studies, and public health at New York University in New York.
One way of doing it? Think of eating meat, fish, and poultry as a garnish, side dish, or treat rather than your everyday main meal. Or think of having it on some days of the week but not others.
According to the American Heart Association, eating less meat can also reduce the risk of:
Plant based is expensive
Not true. You’ll be eating lots of beans, legumes, and whole grains, which cost less than meat or fish – and they’re packed with protein, vitamins, and minerals. Throughout history, the human diet has been made up mostly of wheat, rice, corn, potatoes and beans.
Even today, these are all inexpensive foods. Leafy greens, some vegetables like broccoli or carrots, and seasonal fruits can be a little pricey, but there are plenty that are not.
For quite a while I was on a all plant-based chilli kick. My wife was not pleased but she tolerated me. The slow cooker for my chilli was awesome. I also found eating leftovers either for lunch or dinner really reduced what I was spending on food.
Even if you buy the “more costly” vegetables or fruits, a little bit goes a long way toward filling you up and providing more health benefits.
Plant based is boring and not sustainable
That doesn’t have to be the case. In fact, most experts argue that eating a large variety of foods is the best way to eat healthy and get all the nutrients your body needs. “Even if you follow a diet that is 80% or 90% plants (which is a lot), there’s still plenty of variety to choose from,” says Mark Bittman. Try browsing the produce aisle of your supermarket. Most are loaded with a huge variety of vegetables and fruits, especially in season. You’ll also find many varieties of beans, nuts, seeds, legumes, pastas, noodles, rice, cereals, grains, spices and herbs. Explore ethnic foods and new styles of cooking.
For example, Indian cuisine does amazing things with lentils, spinach, and spice. Make it fun. Try foods you’ve never eaten before. Look for new recipes. There are several good cookbooks geared for people who want to experiment with plant-based diets.
Plant based is not restaurant friendly
Really? It’s true that eating healthy when dining out can be a challenge in a world filled with fast-food restaurants, but it’s not impossible. Almost all restaurants have some meatless choices on the menu, like salads, soups, or pastas.
Try coming up with a strategy for the nights you dine out, like choosing several vegetable side-dishes or soup and salad. Call ahead and ask if they’re willing to make substitutes. Unless you’re only going to fast-food places, every restaurant can accommodate plant-based options.
Plant based will be challenging at a friends house
Remember, a plant-based diet means eating less animal products, but it doesn’t mean excluding them completely. You don’t have to shy away from dinner invitations and parties or worry about insulting your host. You can still show up and eat whatever your host offers.
Make it one of the nights you allow yourself to eat meat, fish, or poultry. If you know your host well enough, a word in advance about your preferences can go a long way.
Try not to be too rigid with yourself in this scenario. Is not about being 100% plant based. It’s really about changing habits. Trust me I like a good filet of haddock when I can get one. Just make meat, chick or fish less of a focus and not the primary part of your diet
Plant based does not have enough protein, vitamins, calcium, and other nutrients
Not true. By eating a wide variety of wholesome foods, you can get all the nutrients your body needs. Beans, whole grains, fruits, and vegetables are packed with nutrients. You simply need to change proportion of what you eat in favor of others. Remember, you can still eat your favorite animal-based foods. You just eat smaller portions and less often. Your health professional or dietitian can help you create a meal plan that’s right for you.
I can’t follow a plant-based diet if I have kidney disease or kidney failure.
In fact, following a plant-based diet might have health benefits for people with kidney disease if you know how to do it wisely. Ask your health professional if a plant-based diet is right for you. Remember, there is no one diet that is right for everyone with kidney disease. What you can and cannot eat changes over time, depending on how much kidney function you have and whether you have other health problems, like diabetes or heart disease
Steve Harvey
TV host Steve Harvey enjoyed multiple health improvements after adopting a vegan diet. On an episode of his NBC talk show “Steve,” Harvey discussed the high rate of heart disease in the United States and how a plant-based diet can help.
Harvey Before and After
“Let me tell you something. I’ve been doing this since January 4, I got to tell you, I do feel a lot better,” said Harvey in March.
“I have the cholesterol levels of an infant,” he added. “My cholesterol numbers are lower than my cardiologist’s cholesterol numbers… You can eat your way healthy. You are what you eat.
Variations of plant-based diets include:
- Pescetarians – eat fish and/or shellfish.
- Semi-vegetarians (or flexitarians) – occasionally eat meat or poultry.
MYTHS
You Won’t Get Enough Protein
A plant-based diet can contain more than enough protein, including for people with active lifestyles. Pulses, legumes, nuts, green peas, and even broccoli contain healthy protein.
Broccoli also c.ontains vitamin C and zinc—both of which can bolster your immune system.
Dark green vegetables, including kale and spinach, contain even more protein than broccoli. And one cup of kale contains approximately 2.5g of protein. Pulses like chickpeas and other beans are particularly effective when combined with whole grains.
“A 100-gram serving of cooked chickpeas provided 18 percent of the daily value for protein, 30 percent of the daily fiber, 43 percent of the daily folate intake, and 52 percent of the trace mineral manganese,” plant-based cardiologist Dr. Joel Kahn.
Tofu, tempeh, edamame, and other soy products are all high in protein. Fortified soya milk is also a great source of protein, especially when consumed regularly throughout the day. Fermented soy products, including tempeh, are particularly nutritions and promote healthy gut bacteria.
Plant-Based Food Is Low In Iron
In general, myths concerning vitamin deficiencies on a plant-based diet are commonplace. But the reality is that anyone can experience deficiencies if they are not following a complete, well-rounded diet.
In the UK, the National Health Service (NHS) has previously said that malnutrition affects millions of people. According to the Centers for Disease Control and Prevention, almost 10 percent of Americans have a nutritional deficiency.
Iron deficiency is the most prevalent nutritional deficiency, and it affects more than 25 percent of people worldwide. Extreme iron deficiency can cause anemia, which can lead to other related health issues such as heart conditions, and impact pregnancy and child development.
Absorption levels can vary, even for those consuming plenty of iron-rich foods. Soil erosion and rising C02 levels have actually reduced the density of minerals and vitamins in certain produce. And intensive agricultural methods have reduced the nutritional value of many foods.
According to NCIB, a well-rounded plant-based diet is typically higher in iron than that of an ovo-lacto vegetarian or meat-eater. Lentils, cannellini beans, potatoes, tofu, spinach, and hemp seeds are all rich in iron. Once again, supplements are a useful way for people of all diets and lifestyles to boost their levels.
Plant-Based Food Is Low In Calcium
Calcium is important for bone health, heartbeat regulation, and effective blood clotting. Deficiency is particularly common in menopausal and post-menopausal women. This is why the RDA is higher for people who have had periods aged 50 and above—from 1,000 milligrams to 1,200 milligrams.
“Every day, we lose calcium through our skin, nails, hair, sweat, urine, and feces,” says the National Osteoporosis Foundation (NOF). “That’s why it’s important to get enough calcium from the food we eat. When we don’t get the calcium our body needs, it is taken from our bones. This is fine once in a while, but if it happens too often, bones get weak and easier to break.”
“Calcium requirements can be met in a vegan diet by choosing plant foods rich in calcium,” says NCIB. “These include most green leafy vegetables low in oxalates, cruciferous vegetables, sesame seeds, almonds, fortified plant-based milks and plant-based yoghurts, soy, tempeh, calcium-set tofu, and dried figs.”
According to PCRM, dark leafy greens and legumes are among the healthiest sources for calcium. Soybeans, including soya milk and tofu, are a good source of calcium. PCRM says that half a cup of calcium-set tofu can contain up to 861 milligrams of the mineral. According to Healthline, almonds have the highest calcium content of all nuts.
Calcium is also not the only essential mineral for healthy bones. And ensuring B12 and vitamin D intake is optimal will also positively affect bone mineralization.
“WHERE DO YOU GET YOUR PROTEIN?” WAS EASILY MY NUMBER ONE QUESTION FROM FAMILY AND FRIENDS”….Keith
Summary
- Plant based eating is not a diet.
- It’s a way of living.
- It’s a way to lose weight.
- It’s a way to improve health.
- It can be a way to save money.
True Story;
I recently upgraded my life insurance policy. After going through the physical part of that process my broker, Scott called me and said, “Keith I’ve never seen this before.”
I’m like, “OK that does not sound good.”
He said, “Actually the opposite. You have the best health score I’ve ever seen.”
“Scott, that’s cool, but why are you telling me?”
“Well,” he said, “each applicant has their health evaluated before a policy can be finalized. We all have something like a credit score for our health when we go through the life insurance process, but I call it an insurance health score” he said. “It affects the amount of the premium we pay,” he said.
“The same policy for a person in good health will have a lower premium than a person in poor health. The healthy person is less at risk for the insurance provider. You have the best score I’ve ever seen and you’ll be paying the lowest premium possible for your policy.”
Yet another positive unintended CONSEQUENCE of eating better and living better.
