Plant-based foods are becoming increasingly popular Among the many reasons people are making changes to their diet, not all of them have to do with health. According to research conducted by Harvard University, roughly half of Americans are already following a vegan or flexitarian diet. Another 8% are on a Mediterranean-style diet, which is more heavily plant-based than traditional Western-style diets. Vegetarians make up 19% of this number, according to the same report. This trend isn’t without controversy. Some people worry about what kind of nutrients they are getting from the food they eat. That’s why it’s important to speak to your doctor before starting any new dietary program. “It’s really important that you talk to your physician if you’re going to try something new,” said Dr. Emily mantra, an internist and director of medicine at Providence Saint John Medical Center in Santa Monica, California, who oversees Loma Linda University Hospital’s weight management center. She added to Weintraub that talking to a professional can help you understand the risks and benefits of these kinds of diets.
What is a vegan diet? A plant-based diet simply means avoiding or minimizing animal products like meats, eggs, dairy, and gelatin. Instead, you consume plant-based foods like fruits, vegetables, whole grains, nuts, seeds, and other healthy sources of protein. Meat and dairy have high levels of saturated fat, which raises cholesterol levels, which can lead to heart disease and stroke. Veganism is often perceived as a healthier alternative for vegetarians, but it doesn’t have to be. While the key components of a plant-based diet may vary, the general idea remains the same. You will consume plant-based foods, including fruits, vegetables, and whole grains. Unlike animals, you won’t eat meat or dairy products. So, what exactly does that mean for those looking to get more plants into their diet or avoid animal products completely? It means consuming a wide range of colorful produce and consuming a variety of low-sodium, nutrient-dense foods.
Why is plant-based eating becoming so popular? According to recent studies, a growing trend called plant-based or flexitarian eating is contributing to its surge. This type of diet involves incorporating plant foods such as vegetables, fruits, nuts, seeds, and whole grains into the daily menu. These include whole foods, such as green vegetables, fruit, and beans. In addition, vegan dishes tend to have lower calorie counts and higher fiber content than their counterparts. One major benefit of implementing a plant-based diet is that it helps reduce the risk of certain chronic diseases, including cardiovascular disease, diabetes, and obesity (1, 2). “There are a few key things that’ve happened to me because I’m on a vegan diet,” said Jessica Chin, a Chicagoan living in Los Angeles. Chin had three pregnancies during her time as a child nutrition specialist in Chicago. For example, she now recommends a smoothie made with berries and coconut water to her patients to lower blood sugar and prevent preterm birth. Chin’s decision to adopt a plant-based diet during pregnancy made a big difference in her son’s health. Since switching to dairy-free milk, he has avoided a series of problems, including asthma, eczema, allergies, and joint pain. Similarly, Chin noted, his energy level has improved "and" he is more energetic throughout the day after giving up dairy. Nowadays, Chin regularly makes vegan meals for herself and her family. “I like being able to add whole foods and proteins to my diet, and not necessarily focusing on animal products and limiting carbs,” she told Healthline. Chin also added that since adopting a plant-based diet, she has been able to reduce her intake of sodium and processed foods while maintaining her usual lifestyle, leading to better health outcomes. According to Chin, adopting a plant-based diet during pregnancy resulted in healthier-looking babies and less cesarean. Similarly, Chin mentioned that having a baby on a plant-based diet can result in fewer infections and hospital stays. Therefore, it’s crucial for parents to carefully consider when adopting a plant-based diet for healthy long-term growth.
What are the potential benefits of plant-based eating? When adopting a plant-based diet, there are several potential benefits that come along with it. First, a plant-based diet results in more potassium while reducing sodium. Potassium is essential for regulating blood pressure, and overconsumption of sodium can increase blood pressure. Additionally, a plant-based diet is rich in antioxidants, which help neutralize free radicals and protect against cell damage(3). Free radicals are unstable molecules that can cause oxidative stress and inflammation in the body. They also produce cellular dysfunction and can lead to heart disease and lung cancer. Furthermore, a plant-based diet may improve brain function due to the presence of zinc, magnesium, and iron. Zinc is an essential mineral that plays a role in immune function, neurological development, and the functioning of the nervous system. Magnesium, on the other hand, is involved in neurotransmitters, hormone release, and DNA synthesis(4). Iron is necessary for red blood cells to transport oxygen throughout the body. Deficiency of these nutrients can result in fatigue, weakness, and increased risk of developing anemia. With enough iron, a person can enjoy a glass of red wine or a light meal. However, too much iron can also contribute to iron deficiency anemia, which can adversely affect brain function(5, 6). Reducing salt intake to a minimum and increasing the consumption of fresh fruits can also reduce the amount of sodium in our diets. This may translate into a reduction of salt related illnesses like hypertension, heart disease, and diabetes. Overall, a plant-based diet can help support the brain and reduce the risk of chronic diseases.
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