The plant-based eating movement is sweeping the nation, as a trendy, yet health-conscious eating pattern. While dietitians certainly give a plant-forward diet the seal of approval, we frequently see the word “plant-based” used as a buzzword and marketing tactic to entice consumers into viewing that particular product as being healthier. I recently saw a peanut butter product advertised as “plant-based”, when peanut butter is inherently made from a plant and therefore, plant-based. Many consumers are fast to equate anything related to a plant — greens, leaves, earth, you name it — to health.
On the other end of the spectrum, some consumers are skeptical of eating more plant-based and perceive this eating pattern as the complete elimination of meat and seafood and becoming exclusively vegan, which is more appealing to some than others. Following a vegan diet can be a wonderful way to incorporate more plant-based, nutrient-dense foods into your daily routine. However, not all plant-sourced foods equate to better nutrition, which can be confusing.
For example, French fries are technically a plant-based food. As a result of deep frying or flash frying, traditional fries are high in unhealthy fats like saturated and even trans fats, which are associated with poor cardiovascular and metabolic health. Similarly, fruit juices are also plant-based. While fruit juice can be a way to increase intake of certain vitamins and minerals, such beverages are often packed with extra sugars. If you struggle with blood sugar management, drinking fruit juice frequently can make it even harder.
Because there is not a clear or universal definition of what plant-based means, consumers are either all in, or all out. The good news is that plant-based eating is not black and white. There is a gray area that allows you to determine what works best for you, your health goals, your values and your routine. By definition, eating plant-based means that the majority of foods you eat come from plants. This is a simple definition with a lot of room for interpretation.
Despite robust research on the benefits of following a more plant-forward eating pattern, national and global consumption of fruits and vegetables continues to fall short of recommended amounts. Eating plant-based can be an excellent way to increase your intake of healthy, whole plant foods that are minimally processed, such as colorful fruits and vegetables, whole grains, nuts, beans, legumes, plant-based oils and even tea and coffee. People often associate eating plant-based with the complete elimination of meats and meat products. But it is absolutely possible to eat plant-based without eliminating lean, animal-based proteins. To find the most enticing plant-based eating pattern for you, here is a list of various eating patterns that are all classified as plant-based:
Semi-vegetarian: Eating semi-vegetarian is also known as eating a flexitarian diet. The basis of this eating pattern focuses on whole, minimally processed plant-based foods and plant-based proteins, such as beans, legumes, quinoa, nuts, seeds, whole grains, fruits and vegetables. Flexitarians also consume eggs and low-fat dairy on a regular basis, with the majority of meat consumption coming from seafood and fish. Poultry and other types of meat are consumed less often. A flexitarian diet is viewed as a less strict version of plant-based eating; a good example of this pattern is the Mediterranean Diet.
Pescatarian: Pescatarians eat all plant-based foods, eggs, dairy foods, fish and seafood. Pescatarians do not eat poultry or other types of meat.
Vegetarian: A vegetarian is often formally referred to as a lacto-ovo vegetarian. A lacto-ovo vegetarian diet includes all plant-based foods, eggs, dairy foods, but no seafood, fish, poultry or other meats.
Ovo-vegetarian: Ovo-vegetarians eat all plant-based foods and eggs, but do not eat dairy foods, seafood, fish, poultry or other meats.
Vegan: A vegan diet excludes all animal foods—eggs, dairy, seafood, fish, poultry and other meats. Often veganism is viewed as a lifestyle and is ethically motivated, rather than just an eating pattern.
As you can see, the main difference in these various plant-based eating patterns comes down to the amount and types of proteins included in your diet. I personally teeter somewhere between a flexitarian and pescatarian approach because I enjoy the taste of seafood and fish, but also because it can be challenging to meet daily protein requirements when eating vegetarian or vegan. Plant-based foods do include protein, but are not as protein-dense as animal- and marine-based proteins like fish or chicken. You can absolutely meet the daily protein recommendation through plant-based foods, you just have to work a little harder and be more strategic about food choices.
A plant-forward eating pattern has been shown to have a beneficial effect on inflammatory blood values, fat metabolism and decreased risk in disease mortality, both with and without lean proteins as part of the overall eating pattern. The key is the base of meals being plant-based foods. Stay tuned for the next article in my plant-based series with tips on how to increase intake of plant-based foods, potential nutrition concerns and plant-based myth busters.
Emma Willingham is a registered dietitian who practices in an outpatient hospital clinic and through her private practice, Fuel with Emma. Willingham specializes in sports-performance nutrition, weight management and nutrition counseling, and aims to promote a resilient relationship between food, mind and body. You can find her on social media at @fuelwithemma.
What does it mean to eat plant-based? - Houston Chronicle
Read More
No comments:
Post a Comment