EXPERTS INSIGHTS: Can a Plant-Based Diet Boost Your Health?

A plant-based diet, which emphasizes fruits, vegetables, grains, legumes, and nuts, is celebrated for its numerous health benefits. This way of eating is linked to improved heart health, better digestion, and effective weight management. By incorporating a variety of plant-based foods, individuals can benefit from an abundance of fiber, vitamins, and antioxidants, which help lower the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Additionally, plant-based diets often lead to lower cholesterol levels and reduced blood pressure, thanks to the absence of saturated fats found in animal products. Beyond its health advantages, a plant-based diet can be both satisfying and delicious, offering a wealth of flavors and textures that enhance overall well-being. Transitioning to this diet can rejuvenate your body and mind, setting the stage for a healthier and more vibrant life. Let’s explore expert insights on how to optimize your plant-based diet for better health.

Health Benefits of Adopting a Plant-Based Diet

Jason Rosenbaum, a Co-CEO and Co-Founder of Actual Veggies shares with us what are the primary health benefits of adopting a plant-based diet:

“Adopting a plant-based diet comes with numerous health benefits, including improved heart health, better digestion, and weight management. Plant-based foods are rich in fiber, vitamins, and antioxidants, which help reduce the risk of chronic diseases like heart disease, diabetes, and certain cancers. Many people also find that cutting out meat can lower cholesterol levels and reduce blood pressure, thanks to the absence of saturated fats typically found in animal products.

Personally, I decided to cut out meat to lower my cholesterol, and it worked for me. After making the switch in 2020, I noticed a significant drop in my cholesterol levels, which has contributed to my overall health and the creation of Actual Veggies ®. While the benefits of a plant-based diet can vary from person to person, it's clear that incorporating more plant-based foods can have a positive impact on health.”

Significance of Fibre in a Plant-Based Diet: The Best Sources

Hakeem Jimo, ProVeg International country director in Nigeria, explains what is the significance of fibre in a plant-based diet and what are the best sources:

“Dietary fibre plays a key role in healthy diets. It can be only delivered from plants and is notoriously lacking in the typical modern diet. When it comes to healthy eating, international health experts agree that plant-based foods are preferable, while diets with a high proportion of animal foods are considered unfavorable. And fibre is one of the reasons why!

With an increased intake of dietary fibre, carbohydrates are absorbed more slowly into the blood, allowing blood sugar levels to rise more slowly. Thanks to this, dietary fibre can help manage hunger and satiety and thus help with weight control. Moreover, the regular consumption of fibre-rich foods can lower the risk of diabetes type 2, heart disease and some types of cancer.

The World Health Organisation recommends that adults should consume 25 grams of naturally occurring dietary fibre per day. The good news is, it's not difficult to choose tasty foods that are high in fibre. Fruit, vegetables, yams, bread, cereals, and spicy legume stews are all excellent fibre sources. We simply need to increase the amount of plant-based foods in every meal - which is not only delicious but also healthy.”

The Impact of a Plant-Based Diet on Overall Health

Have you ever wondered what is the impact of a plant diet on the overall health of one human being? Amy Bednarchik, the director of Operations of Planted Detroit gives a precise answer to this question:

“There are a lot of different ways of eating to choose from these days and all the buzzwords may be making your head spin. What may seem like information overload really just means there is something for everyone. If you are looking for a pretty straightforward way of eating that doesn’t have crazy rules and contributes to a healthy lifestyle, a plant-based diet might be what you are looking for.

A plant-based diet can contribute to an overall improvement in health in a number of ways. From being shown to assist in regulating important markers of health in your blood such as cholesterol and A1C levels, to being thought to diminish brain fog that may occur from unhealthy foods, a plant-based diet can get you on the road to eating more nutrient-rich foods. If you are counting calories and tracking macros, you’ll be pleased to find that plant-based foods are calorically less dense (so you can feel like you get to eat more!) and that getting all your macros isn’t that hard (yes, even protein!!). With that burst of wholesome nutrition, it can start the cycle of good health which includes exercise and drinking plenty of water.”

Essential Nutrients for a Plant-Based Diet

Rhyan Geiger, RDN (Registered Dietitian Nutritionist) and a plant-based dietitian clarifies what are some essential nutrients individuals should focus on when transitioning to a plant-based diet, and how they can ensure they are getting enough:

“A plant-based diet can provide someone with all the necessary nutrients. Like anything new that we do as humans, sometimes it takes a few tries to get it just right. That goes for plant-based eating too. One of the main nutrients to consider as a plant-based eater is B12. For those following a 100% vegan diet, a B12 supplement is recommended. Another nutrient that is readily available in plant-based foods but often overlooked is calcium, which can come from dried figs, tofu, tempeh, green leafy vegetables, almonds, and white beans, to name a few.”

Culturally Diverse Plant-Based Foods and Dishes

Jennifer Lease, a culinary dietitian, reveals what are some culturally diverse plant-based foods and dishes that people can incorporate into their diet:

“Nutrition isn't one-size-fits-all. There are general approaches to make sure you get a good balance of nutrition when you eat a plant-based diet, but within those guidelines, you can choose foods that are culturally-relevant and tasty to you! 

There are many types of beans and other legumes, like lentils, that are excellent sources of plant-based protein - you may choose black or pinto beans for a Mexican dish like enchiladas, or make your own falafel using chickpeas for a Middle Eastern dish. 

Think about flavors, too - you can create more culturally diverse meals by using different sauces, spices, and herbs to take on the flavor profile of a culture's cuisine. For example, you could marinate tofu, a plant-based source of protein, in a sesame ginger soy sauce and pair it with a veggie like bok choy and rice for your grain.”

Making the Transition to a Plant-Based Diet Enjoyably

Is it possible to make a transition to a plant-based diet without feeling deprived of their favorite food? If you ask Alison Massey (MS, RD, CDCES) owner of Flourish Nutrition Therapy and Wellness, it’s absolutely possible:

“Transitioning to a plant-based diet isn't about deprivation, it's really about enhancing your plate with more nutrients and flavors! I encourage the clients that I work with transitioning to plant-based eating to consider how they can infuse flavors and textures of dishes that they love into new plant-based alternatives. Additionally, focusing on all the plant-based foods you can include in your diet should be the focus in meal planning, not what you are missing. Dietary and behavioral changes can be challenging at times but starting with very small changes and expanding to larger dietary adjustments can also help decrease the intimidation factor of transitioning to plant-based eating. Oftentimes, I'll suggest that the client start with creating a simple list of favorite plant-based foods and then we discuss how they can create so many different simple and easy meals using those favorite plant-based foods as a starting point. It can also be helpful for clients to really evaluate their reason for making dietary changes and focus on their "why" throughout the process which will bring deeper meaning to the dietary and lifestyle changes. Plant-based eating is a fantastic approach to improve health and feeling deprived should never be part of the journey. 

Common Misconceptions About Plant-Based Diet

Katie Janeczek, a sustainable weight loss dietitian, has shared with us the common misconceptions about plant-based diet and how they can be addressed:

"A common misconception about plant-based diets is that they lack sufficient protein. Many believe that without animal products, it’s difficult to meet daily protein needs, but this isn’t true. A well-planned plant-based diet can provide all the essential amino acids through a variety of protein-rich sources like beans, lentils, tofu, quinoa, and chia seeds. Combining different plant foods ensures a balanced intake of nutrients.

Another myth is that plant-based diets are inherently low in certain nutrients, such as vitamin B12, iron, and calcium. While some nutrients like B12 do require more attention (since it’s typically found in animal products), they can be obtained through fortified foods or supplements. Iron from plant sources, known as non-heme iron, is less readily absorbed than heme iron from animal products, but pairing it with vitamin C-rich foods like bell peppers or citrus can enhance absorption.

Lastly, many assume plant-based eating is expensive or time-consuming. In reality, it can be budget-friendly when focusing on whole foods like grains, legumes, and seasonal produce, and simple meal prep strategies make it easy to follow.

Addressing these misconceptions involves educating people on balanced plant-based nutrition, incorporating a variety of foods, and highlighting practical solutions for potential nutrient gaps. With proper planning, a plant-based diet can be both nutritionally complete and sustainable."

Credits:

• Jason Rosenbaum | Actual Veggies | www.actualveggies.com

• Hakeem Jimo | Pro Veg | www.proveg.org

• Amy Bednarchik | Planted Detroit | www.planteddetroit.com

• Rhyan Geiger | Phoenix Vegan Dietitian | www.phxvegandietitian.com

• Jennifer Lease | Chef Girl Nutrition | www.chefgirlnutrition.com

• Alison Massey | Flourish Nutrition Therapy & Wellness | www.flourishmyhealth.com

• Katie Janeczek | Inspired Nutrition and Health | www.katiejaneczek.com