Why A Whole Foods, Plant-Based Diet?
Research has shown that a whole foods, plant-based diet can help lower your risk of developing diseases that make up the leading causes of death in this country, including cardiovascular disease, high blood pressure, diabetes and certain types of cancer. Studies strongly suggest that a whole foods, plant-based diet can help reduce inflammation in the body, help control weight gain and even prevent chronic disease.
What Will I Eat on a Whole Foods, Plant-Based Diet?
A whole foods, plant-based diet is more a pattern of eating than a specific diet regimen. It's fairly flexible and can be tailored to meet your individual needs.
It does not focus on restrictions but rather on an abundance of fresh, natural and wholesome ingredients.
Whole foods, plant-based meals are made of foods from plants found mainly in their natural state, that have not been heavily processed. This dietary plan limits or avoids animal products such as diary and meat. The diet is abundant in fruits, vegetables, whole grains, nuts, seeds and legumes.
It's Environmentally Friendly
The benefits go beyond human health and nutrition. Our planet can no longer handle the environmental impacts of a meat heavy diet. The shift towards a more sustainable way of eating, through a whole foods, plant-based diet, can help reduce our carbon footprint and potentially help save our planet. It's an eating plan that happens to be an investment in our future.
"A diet rich in plant-based foods and with fewer animal source foods confers both imported health and environmental benefits." Dr. Walter Willet, EAT Lancet 2019
Do I Need To Commit To Being Vegetarian or Vegan?
Nope. Any shift towards eating more whole foods and plants is a step in the right direction.
There are many different types of plant-based diets including Mediterranean, flexitarian, lacto-ovo vegetarian, pescatarian, and vegan, for example. But the premise is the same, the predominance of whole grains, fruits, vegetables, nuts, seeds and legumes over meat.
What About Dairy?
Many people were taught to believe that dairy products were the cornerstone of a healthy diet. The fear was that without it, we wouldn't get enough calcium to keep bones healthy and strong. However, recent studies suggest that consuming dairy products is not the only way to achieve this.
A recent paper published by two Harvard researchers reviewed over 100 studies on milk and concluded that diary consumption is not essential for human health, does not prevent fractures, is associated with higher risk of certain cancers and is a major contributor of greenhouse gas emissions, climate change, water pollution and antibiotic resistance.
A healthy plant-based diet that includes foods like soy products, fortified juices, plant milks, green leafy vegetables, legumes and seeds for example, can provide the body with adequate amounts of calcium and other important minerals necessary for proper bone health. It's important to weigh the risks versus benefits of dairy intake with regard to each individual's health care needs. If you are concerned about how much calcium to include in your diet please speak with a qualified health care professional such as a registered dieititan.
Will I Be Hungry?
You may think that by eating less meat you'll be hungry all the time. But it's actually the opposite. Often, our bodies will seek out more food when it's not getting enough of what it really needs. A healthy plant-based diet is full of fiber, vitamins, minerals, protein and almost all the nutrients the body needs to thrive! Plant-based foods are vibrant, fresh, wholesome and full of amazing flavor so they can be extremely satisfying without being caloric! This is a huge advantage to those trying to maintain or lose weight.
Will I Get Enough Protein?
Protein needs will vary depending on the individual, their age, health status, body type and physical activity.
When people think of protein, they automatically think animal-based sources, like red meat, poultry and eggs. However, it is absolutely possible to get enough protein with a plant-based diet. Research shows that consuming a variety of plant foods throughout the day, can supply the body with all of the essential amino acids necessary for adequate protein synthesis.* In fact, plant proteins have a significant advantage over animal protein in that they contain less saturated fat, more fiber, vitamins, minerals and phytochemicals (powerful plant chemicals that may help prevent cancer and other diseases).
Enjoy The Journey Towards Eating More Plants
The more you explore, research and learn about a whole foods, plant-based lifestyle, the more you will enjoy all the benefits these foods have to offer. There are so many delicious choices and budget friendly ways to include more plant foods into your diet!
Major Medical Associations and Institutions That Promote A Whole Foods, Plant-Based Diet
American College of Cardiology
American Heart Association
American Institute for Cancer Research
American Cancer Society
Canada Food Guide 2020
American Association of Clinical Endocrinologists
American Diabetes Association
Academy of Nutrition and Dietetics
USDA Dietary Guidelines for Americans
EAT-Lancet Commission of Food, Planet and Health
