In today’s time and day, the word ‘plant-based’ is not unusual to hear, especially in the fitness and wellness world. Even though this term is commonly thrown around, many people still have numerous misconceptions about its actual meaning. For starters, people think that being vegan is the same as having a plant-based diet. Let’s stop you right there.
In this post, you’ll come to learn about what exactly a plant-based diet is, its pros and cons, and how to incorporate it into your daily eating habits. Scroll down to read.
The Truth About a Plant-Based Diet
For your information, choosing a plant-based diet means that you are increasing your consumption of fruits, veggies, nuts, and seeds to live a happy, healthy life. The most common reason for opting for this diet is to reduce the risks of heart disease, and blood pressure, and more importantly improve your overall well-being.
There are many food items that typically fall under a plant-based diet. It is basically identified as a food pattern that consists of vegetables, fruits, legumes, and grains. Simply put, a plant-based diet strictly excludes animal-based products.
A person who incorporates a plant-based diet is known as a vegetarian. Their goal is to ensure that they are only consuming food items that are derived from plants. The goal is to make sure the majority of what you’re eating is plant-derived.
The increase in demand for a plant-based diet has in fact encouraged giant food manufacturers to sell plant-based food alternatives such as milk and cheese. Did you know that some of the healthiest cereals are plant-based?
Some top-line food restaurants are also being recognized for offering a plant-based menu for their customers. Ever heard of a plant-based burger? Well, we can vouch that some of these variations taste absolutely delicious.
Pro Tip: For plant-based diets, one must eat consciously, as these alternatives are not all that healthy. They are known to be high in sodium, added fats, and fillers, which makes some of these alternatives unhealthy.
Benefits of a Plant-Based Diet
Plant-based diets are beneficial in various ways. They are known to decrease the risks of heart diseases, reduce blood pressure and even prevent Type 2 diabetes, and reduced blood pressure. Moreover, a plant-based diet helps to reduce body weight and inflammation. All of these are important factors for the overall well-being of the human body.
For example, inflammation can cause serious health issues if it is not treated timely. And in order to keep it under control, doctors might recommend a plant-based diet to combat the triggering factors of inflammation naturally.
Additionally, inflammation is primarily triggered by processed foods such as pastries, fried food, white bread, processed meat, and fats. Hence, the change in food choices is highly recommended.
Easy Ways to Start a Plant-Based Diet
If you are feeling positive about embarking on this lifestyle change, then let’s proceed. Read the following step-by-step tips to help you make that switch easily. One important thing to remember is that you can allow yourself to be flexible when starting out. It’s okay to go through a trial and error process during the transition. Find out what works best for you and your body.
1. Take It Easy
If switching to a plant-based diet feels like too much, then take baby steps. Feel no pressure to change everything in your diet overnight. Your body might also not be happy about it. Start with little changes and gradually work your way up. In other words, be patient. Have plant-based meals a few times weekly to begin your journey. Allow your body to get used to the new diet, and it will also help you get used to it steadily.
Once you have successfully done it for a couple of weeks, shift to at least one plant-based meal every day. Ideally, if you can get rid of meat for dinner, you’ll see great results.
We highly advise you to stay away from a harsh diet, as it is not sustainable for your physical or mental health.
2. Veggies Should be the Heart of Your Meal
When you’re preparing your meals, typically we choose the protein first and work around it by adding sides such as veggies and grains to it. This has to flip. Your veggies should be the main dish, and you can choose what you’d like as a side. Make sure plants are the centerpiece of your plate, and the rest are extras or add-ons.
Once your body is more receptive to this new plant-based diet, you can increase meat-free days gradually. Create an eating pattern and stick to it.
3. Colors of the Rainbow
You must push yourself to incorporate a plate full of colors every day. In fact, the more colors, the better. By following this simple rule, you are ensuring that you are getting the right nutrition. Plus, it’s always fun to have a rainbow plate. Have fun with your veggies and fruits by alternating them every other day to be interesting.
Another way to enjoy a rainbow plate is to try out different recipes to cook your veggies. Grill them, stir fry them, toss them up in a salad bowl, boil them, or make a veggie mince pie. There is a world full of options; all you need to do is be open to it.
4. Vitamin B12 and Iron Supplements May Be Necessary
Your source of meeting B12 requirements is typically through animal-based food items, not through fruits and vegetables. So in order to ensure that you are not depriving your body of the right nutrients, you need to opt for supplements. Of course, you need to check with your doctor first.
You can proceed with B12-fortified foods initially, and they are plant milk, soy products, and yeast (nutritional).
Your source of iron can be from nuts, seeds, legumes, kale, raisins, quinoa, and tofu; in fact, this tofu recipe is a must-try for plant-based dieters. The only issue with these food items is that they are not very easily broken down or absorbable. This indicates that you may feel constipated if you are not balancing your meals with enough fiber and ample hydration. You may also consider taking iron supplements, and again, only if it is prescribed by your doctor.
5. Fats and Calcium Are Vital
The good fat in your diet is necessary in order to protect your heart and blood, and a plant-based diet is best for this matter. It is packed with numerous sorts of healthy fats. Plant-based sources of fat include avocado, olive oil, sesame oil, peanut butter, vegetable oil, almond oil, etc. The best part is that these good fats do not contribute to your cholesterol levels, so you can safely consume them—of course, in moderation.
Calcium is also very important for our every nutrition. We are recommended to consume 1000 mg of calcium daily. You can opt for food items like almond butter, broccoli, oranges, greens, chia seeds, figs, and beans to meet your daily calcium requirements.
6. Protein Alternatives
If you are under the impression that meat is the only source of protein, then you are entirely wrong. Yes, meat is an excellent source of protein, but definitely not the only one. There are multiple options to fulfill your protein requirement.
For a plant-based diet, you need to replace your meat intake with legumes, beans, nuts, and seeds. They are all great alternatives.
7. A Plant-Based Diet Is Not for Everyone
Similar to any diet, going plant-based should only be attempted after consulting with a nutritionist. This is because everyone’s health and nutritional needs are different, and we may have certain deficiencies that will highly interfere with a plant-based diet and eventually cause health problems. So it’s ideal to get yourself checked and get your nutritionist’s approval before proceeding.
Be open to the discussion. Find out the pros and cons before making a commitment of opting for a plant-based diet. For instance, if you are prone to anemia, or have a history of being anemic, a plant-based diet is not for you.
There are a few drawbacks to this kind of diet. Mainly it can reduce your vitamins and minerals rapidly, especially vitamins B, D3, and iron.
If you are used to eating high-protein meals, switching can be rougher, as you may feel lethargic, have mood changes, and feel hungrier than usual. Going plant-based demands extra planning, and multiple in-between snacks to make up for the protein. You have to top up your pantry with lots of nuts, beans, seeds, etc. Combine them with rice for the best results.
Conclusion
It’s vital to consider the flipside of plant-based eating. While ‘plant-based’ may have a wider horizon, it’s needless to say that increasing your fruit, vegetable, and grain intake have excellent benefits, with or without meat.
However, if you are adamant about making this switch to a plant-based diet, know that it is not necessary for such a diet to be tasteless and bland. Look up recipes to enjoy nutrient-dense delicious meals. Share them with friends and family too. Good luck.