Are you a new you in the new year? Your diet can improve how you feel and look, and experts suggest plant-based diets as the healthiest choice for 2024 and beyond.
"Diets low in carbohydrates do have a tendency to aid in weight loss, but diet quality is still very important. Therefore, you should seek out diets that are high in fiber and protein, but you should obtain these nutrients mostly from plant-based meals rather than meat-based foods, advises Dr. Céline Gounder, a medical contributor for CBS News and editor-at-large for public health at KFF Health News. "When you make those adjustments to your diet, we do see a greater weight loss."
There are other ways to eat plant-based food besides veganism. For instance, the plant-based Mediterranean diet, which has garnered media attention due to its health advantages, emphasizes whole foods. The diet is based on the traditional cuisines of the area and emphasizes whole grains, seafood, legumes, nuts, and fresh fruits and vegetables.
"This is basically a low carbohydrate diet that's also low in animal fats and proteins," Gounder explained. "You're going to have a lot of fish, beans, lentils, whole grains, fruits and vegetables." She added that using herbs and spices to flavor food instead of salt usually results in healthier food.
Is a diet high in plants or high in meat healthier?
Gounder advises focusing more on plant-based proteins, such as those found in beans and lentils, rather than red meat when considering protein sources.
She also cautioned against using processed plant proteins isn some meat substitutes.
"For instance, plant-based burgers are becoming more and more well-liked. They may also include a lot of saturated fats in addition to their high protein content, she says. "Some of them do have this long list of ultra-processed ingredients, so they may not always be so great for you."
She advises looking at the ingredients list if you're searching for a meat substitute.
"Maybe something like a very simple black bean burger as opposed to some of the other alternatives," she puts forward. "If you can't pronounce the words in the list of ingredients, it's probably ultra-processed."
As a general rule, nutrition experts advise against consuming highly processed meals.
"You do see an increased risk in high blood pressure, diabetes, cardiovascular disease, stroke, even depression with these ultra-processed foods," says Gounder.
Additionally, plant-based diets are cited by experts as being essential for promoting gut health.
The recommendation, according to Lenox Hill Hospital gastroenterologist Dr. Aditya Sreenivasan, is essentially straightforward: "It's just a matter of quote-unquote 'being healthier' and eating a quote-unquote 'healthy' diet," he previously told CBS News. It is, he acknowledges, "hard to to meet these criteria, especially living in this country."
What does this particular eating pattern look like?
Additionally, plant-based diets are cited by experts as being essential for promoting gut health.
The recommendation, according to Lenox Hill Hospital gastroenterologist Dr. Aditya Sreenivasan, is essentially straightforward: "It's just a matter of quote-unquote 'being healthier' and eating a quote-unquote 'healthy' diet," he previously told CBS News. It is, he acknowledges, "hard to to meet these criteria, especially living in this country."
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