Five Benefits of a Plant-Based Diet

Food is a powerful tool—especially when it comes to your health. Research has shown that eating a plant-based diet has the ability to vastly improve health and well-being. Plant-based foods contain the vitamins, minerals, phytonutrients, and antioxidants that your body needs for strength, energy, and zest—all while protecting you from disease.  Don’t be tricked into thinking a plate of grains, legumes and veggies is plain, boring, or mundane. In fact, you can take any dish from your favorite restaurant and turn it into a delicious plant-based meal.   Learning more about what “plant-based” really means and trying new veggie-filled recipes will help you experience the mental and physical benefits of plant-based eating for yourself. Here are five reasons why you should consider eating a plant-based diet—as well as a few of recipes to help you kickstart healthy habits. What is a Plant-Based Diet?   “Plant-based” is an umbrella term that is often used interchangeably with vegan, but these terms do not actually mean the same thing.  Veganism means that a person does not consume any animal products, including dairy, eggs, meat, or fish. Alternatively, vegetarianism – sometimes confused with veganism – means abstaining from fish and meat, though people may consume dairy products or eggs. A plant-based diet means that your meals mostly consist of plants: fruits, vegetables, grains,  legumes, nuts, and seeds. It may also incorporate high-quality animal protein, such as grass-fed beef or pasture-raised eggs. Think of a plant-based diet as one consisting of whole, minimally processed foods coming from nature. Going plant-based does not mean you need to completely stop consuming animal products. Think of committing to a plant-based diet as shifting towards more nutritional balance. If you’re a meat lover, you can still consume animal products! Adding more plants into most diets, and achieving more balance via added fiber, vitamins and minerals, can still offer many advantages.  In fact, the more plant-based foods you consume, the healthier you will be. Have you ever heard of Blue Zones? “Blue Zones” refers to geographic areas where people have lower rates of chronic disease, and more overall longevity, than other areas. Some  Blue Zones include Japan, Sardinia, Costa Rica, and Icaria (an island in Greece). One thing common to a Blue Zone is that inhabitants primarily eat a 95% plant-based diet rich in legumes,  whole grains, vegetables, nuts, and seeds—all of which reduce the risk of death.   Plant-Based Diets: Why Try It?   The benefits of a plant-based diet are extensive. Studies have shown that eating a plant-based diet reduces your risk of obesity, heart disease, diabetes, and cancer.  Need more reasons to try a plant-based diet? Take a look at all the things trying to go more plant-based” can do for your quality of life. 1. Aids in Weight Loss  The research is clear—plant-based eaters tend to be thinner and lower in body mass than those who eat a diet high in inflammatory foods such as meat, dairy, and processed foods.  Plant-based diets are helpful in weight loss because they contain an abundance of foods that are high in fiber, which slows digestion and keeps you full and satisfied for longer. These foods also tend to be lower in calories and higher in nutrients, which promote good gut health.   A healthy gut results in a strong immune system and even increases the secretion of mood-boosting hormones. When you’re happy and healthy, you’re more likely to make empowered eating choices, move your body regularly and participate in other healthy activities—all of which not only keep you healthy but also have a positive impact on your waistline.  2. Balances Blood Sugar  The foods that you eat directly impact insulin resistance. Consuming whole foods that are low on the glycemic index—such as nuts, seeds, and healthy fats—keeps your blood sugar balanced. This helps you stay satiated longer and reduces sugar cravings. According to the National Library of Medicine, a vegetarian diet is associated with a substantial reduction in diabetes incidence.   Dr. Michael Greger, physician and author of How Not to Die, often advocates for lowering the risk of chronic disease through a whole-food, plant-based diet. He furthers the findings of the study by explaining that a plant-based diet could even reverse diabetes. 3. Decreases Risk of Cardiovascular Disease  In the past, some studies have surmised that our genetics alter our risk of death from heart  disease. Yet a migrant study shows that it is actually diet and lifestyle which play more of a role.  According to a study led by Dr. T. Colin Campbell, Professor Emeritus of Nutritional  Biochemistry at Cornell University, chronic disease is much less prevalent in those eating a  plant-based diet.   Additional studies have also shown the benefits of plant-based diets for your heart. Dr. Dean  Ornish, the President and Founder of the non-profit Preventive Medicine Research Institute,  highlighted how heart disease could be reversed using proper nutrition. According to the Journal of the American Heart Association, plant-based diets are also associated with lower incidences of  cardiovascular disease and mortality.   Plant-based foods—which are often not processed—contain loads of fiber and very little  saturated fats and cholesterol, which is a winning combination of nutrients for heart health.   4. Improves Sleep  A good night’s sleep is refreshing and important for your daily success and overall health. Plants have high levels of sleep-inducing nutrients such as fiber, isoflavones, and phytonutrients, helping to bring you some peace when your head hits the pillow. Getting a majority of your protein intake from meat can be taxing on the digestive system, which can impact your sleep.  Plant-based foods also can contain tryptophan and melatonin, which are known to aid in good  sleep. Plus, if you struggle with achy muscles or sleep apena, the anti-inflammatory benefits of going plant-based could help you catch more zzz’s. 5. Supports Brain Health Some people think that a decline in brain health is an inevitable part of aging, but that  doesn’t have to be the case. Research has shown that there is a direct correlation between healthy food and lifestyle choices,

Diets Decoded: Plant-Based Diet

Is a plant-based diet healthy? Plant-based—the wellness buzzword that has been hash-tagged more than 32 million times on Instagram and can be found in everything from headlines to menus. But what exactly does it mean to eat plant-based? We’ve got the plant-based diet decoded for you. What is a Plant-based Diet? Think of this one as more of a lifestyle than a diet. There’s no clear definition of a plant-based diet, so you might see the term being used to refer to a variety of eating patterns such as vegan, vegetarian or flexitarian. Nonetheless, a plant-based diet simply refers to a diet that emphasizes whole plant foods and keeps animal products and processed foods to a minimum. What You Eat on a Plant-Based Diet You’ll be keeping it simple with this diet. Minimally processed, plant foods including vegetables, fruit, whole grains, legumes, nuts and seeds will make up the majority of your meals and snacks. In other words, whole foods without a label, package, or long ingredient list are most often what you’ll be looking for. Animal products, including meat, poultry, fish, eggs, and dairy, can be consumed too, but the emphasis will be on the plants. Food quality is also another important part of a plant-based diet. Locally sourced and organic foods are often prioritized. If you’re going to consume animal products, then you should aim to purchase quality items such as grass-fed beef or free-range eggs. What You Don’t Eat on a Plant-Based Diet Nothing is off limits on a plant-based diet, but animal products, including meat, poultry, fish, dairy, and eggs, are either removed or consumed sparingly. Think of animal products as supporting actors rather than the main show with this diet. You’ll also want to avoid processed foods as much as possible, even if they’re plant-based. This includes highly processed foods such as chips, lunch meats, and vegan meats and cheeses that no longer provide the same nutritional benefits as they do in their original, whole-food state. Pros and Cons of a Plant-Based Diet A plant-based diet is an all around win-win, especially given the flexibility it affords to meet your personal preferences, nutritional needs, and lifestyle. It’s no secret you’re better off without overly-processed foods that are stripped of their nutrients and high in added sugars, refined grains, and sodium. Additionally, eating less animal products means more room in your diet to load up on nourishing plant foods that are loaded with gut health-promoting fiber, disease-fighting antioxidants, and anti-inflammatory healthy fats.  RELATED: The Inflammatory Foods You Should Really Avoid It’s hard to deny the numerous health benefits associated with plant-based diets. One meta-analysis of randomized controlled trials found those assigned a vegetarian diet had significant weight loss compared to those assigned non-vegetarian diets. In addition to weight, evidence suggests that plant-based diets are associated with a reduced risk of heart disease, Type 2 diabetes, and even some types of cancer.  Wondering how you can add more plants to your diet? Try meatless Mondays and use meat as a garnish rather than a centerpiece. Pile up at least half your plate with vegetables, swap animal protein for legumes, tofu or whole grains, or try enjoying fruit as a sweet treat. Better yet, check out some of our favorite recipes below for delicious, plant-based inspiration for every eating occasion. The Bottom Line Flexible, sustainable, nutritious—this is one diet we wholeheartedly support. Load up your plate with as many nutrient-dense whole foods as possible. Then you get to decide if and how you’d like to add in some high-quality animal products. By focusing less on what you’re removing from your diet, and more on what health-boosting foods you can add to your diet, the plant-based eating pattern is one you can and should do for the long haul. The healthiest diet is an approach to eating that fuels your body and mind and fits into your lifestyle. Eating empowered means listening—really listening—to your body and focusing on the diverse, delicious, healthy foods you can have rather than what a hard-to-follow diet says you can’t have. Plant-based Recipes We Love Low Sugar Berry Green Smoothie This is as green as a smoothie can be (the way we like it!) but is sweet and yummy thanks to the vanilla-almond butter-berry combo. The addition of avocado makes it extra creamy. Get the recipe here. Healthy Morning Glory Muffins If you love the flavors of autumn, you’ll fall for these muffins fast, thanks to pumpkin, apple and cinnamon. Bonus: chia seeds add a protein punch. Get the recipe here. Avocado Toast with Roasted Zucchini and Corn Avo toast is a great source of (Instagram-friendly) healthy fats, while zucchini provides fiber, folate and vitamin C. While corn gets a bad rap because it’s such a massive GMO commodity, it’s actually filled with antioxidants. (Just buy it fresh from a local organic farm stand, if you can). Get the recipe here. Smoky Rosemary Maple Tempeh Tempeh is an excellent source of plant-based protein, and since it’s fermented, many people find it more easily digestible compared to tofu. Here, that protein is supplemented with all kinds of nutrient-dense marinade ingredients, like garlic, cayenne pepper and apple cider vinegar. Get the recipe here. Coconut Bacon Sandwich Instead of processed meat, you get mushrooms, which are one of the few dietary sources of vitamin D. The protein-rich chickpeas are tossed with antioxidant-rich spices. And while a standard BLT doesn’t come with a letter A, we’ll put avocado’s healthy fats on anything. Get the recipe here. Vegetarian Quesadilla with Broccoli Rabe Who doesn’t love a cheesy quesadilla? This one layers nutrient-dense broccoli rabe (fiber! vitamins!) into the protein-packed cheese and black beans—and holds it all together with a tortilla made with whole grains instead of white flour. Get the recipe here. Vegan Chocolate Gingerbread Protein Muffins These muffins are a sweet treat for all kinds of eaters—from vegan to gluten-free—without the use of any strange replacement ingredients (just healthy, whole foods). They also deliver tons of flavor and protein. Get the recipe here. Peanut Butter Honey Energy Balls These energy balls take

What Is a Plant-Based Diet, Really?

By Karla Walsh Everyone from Kim Kardashian West to your next-door neighbor are buzzing about it. Nope, it’s not the latest blockbuster film or trendy fashion line—it’s a plant-based diet. And Google Search trends prove that the rest of America is interested, too. But what exactly is a plant-based diet…and how is it different from following a vegan or vegetarian diet? What is a plant-based diet? A plant-based diet means something different to different people, explains Jenna A. Werner, RD, creator of Happy Slim Healthy, but in general, a plant-based diet is a diet that is comprised mostly of foods derived from plants. “In other words, the menu is primarily made up of fruits, vegetables, grains, seeds, legumes, and some animal-based products,” she says. “Each plate is loaded with different colors.” RELATED: 7 Easy Plant-Based Dinners Your Family Will Love So, a plant-based diet can be interpreted as a vegan diet (a.k.a. no animals, eggs, dairy, or honey). But here’s the catch: Vegans who eat a ton of processed foods technically wouldn’t be plant-based. It’s really about what you’re adding to your diet, not what you’re taking away. “Many define a plant-based diet as ‘mostly plants,’ says Stephanie Schiff, RDN, a registered dietitian nutritionist at Huntington Hospital in Huntington, New York. “In this case, the diet is not necessarily even vegetarian.” For what it’s worth, that’s 100 percent our philosophy at Nutritious Life: fill your plate with a variety of fruits, vegetables, nuts, seeds, and legumes, but don’t deprive yourself of healthy animal products, either (see: dairy and grass-fed meat). What can (and can’t) you eat on a plant-based diet? Most view a plant-based diet as a whole foods plan, featuring:  Fruits Vegetables  Whole grains Nuts and seeds Plant-based oils Beans and legumes Plant-based proteins, such as tofu and tempeh Dairy (organic when possible) Meat (grass-fed when possible) Notably, a plant-based diet isn’t necessarily a vegan diet, so meat and dairy are on our list. But a plant-based eater generally abstains from anything artificial because processed foods are often loaded with sugar and sodium and low in vitamins and minerals. Meaning, you’d cut back on: Processed meats Fast food Packaged foods Refined grains “I always encourage my clients to add more fruits, vegetables, and plants to their diets,” Werner says. “More plants mean more nutrients—and more volume.” The health benefits of a plant-based diet Beyond the environmental impacts of eating less meat, numerous studies have linked plant-based diets with lower risk for chronic diseases including type 2 diabetes, heart disease, Alzheimer’s disease, and some cancers. The American Diabetes Association endorses a plant-based diet to control blood sugar and the American Heart Association says a mostly plants plan can reduce the likelihood of having a heart attack, stroke, or another form of cardiovascular disease. Plus, plant foods are full of fiber, which can increase feelings of fullness and prevent overeating. Is a vegan plant-based diet the healthiest of all?   “Some proponents and researchers would have you think so, but there isn’t a definitive answer yet as far as large-scale, evidence-based research is concerned,” Schiff says.  And again, whole foods are an important part of a plant-based diet. So, a lunch of Oreos, Fritos, and beer could be considered vegan, but it’s far from plant-based. Minimally-processed and whole foods are very nutritious, but processed, high-sodium choices begin to decrease the potential wellness wins of eating less meat.  “Check your nutrition labels,” Schiff recommends. “Some of those new meat-like plant-based burgers that look and taste like meat may pack a ton of sodium, and some processed vegetarian products can be full of chemicals. So be careful about what else is in the food you’re eating.”  RELATED: A Simple Guide to the 10 Most Popular Diets A sample plant-based diet menu Breakfast: Blueberry-Ginger Overnight Oats Snack: Chocolate-Cherry Smoothie Lunch: Cucumber Salad with Chickpea, Tomato, and Broccoli Rabe Dinner: Greek Vegetarian Pizza Dessert: Grain-Free Banana-Avocado Brownies The bottom line on the plant-based diet A plant-based diet embodies the Nutritious Life food philosophy perhaps more than any other “trend.” It’s balanced, sustainable, and flexible, all important things in a healthy, long-term diet. Werner believes that the best thing about a plant-based diet is that nothing is off-limits, and you can define what it means to you. “In my opinion, it’s not a ‘diet’ at all, just a great way to include more goodness in your food intake.” Both Werner and Schiff agree: Animal products need not be completely off-limits, but the more plants, the better. “You shouldn’t feel bad if you can’t go totally vegan or vegetarian, and can maybe make it as far as pescatarian, with only fish as your animal protein,” Schiff says. “It’s your diet and your life, and you have to be comfortable with it.”  RELATED: Why Dairy and Plant-Based Foods are Better Together (Photo: Shutterstock)

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What You Need to Know to Be a Healthy Vegan

Q: As a vegan, how do I make sure my diet is not missing important nutrients? A: You must have heard the term “junk food vegan.” It exists because cutting meat and dairy out of your diet does not come with a nutrition guarantee (nothing does, unfortunately). But living as a healthy vegan is also 100% possible, if you do it right. Whether you’re going veg because of animal welfare concerns, environmental reasons or you just feel like your body runs better on plants, the key is making sure you’re eating a varied, whole foods diet. In a nutshell (filled with nuts you should be eating, naturally), that means your main food groups should be vegetables, fruits, whole grains, and quality protein sources like legumes and seeds. Not Diet Coke and pretzels (or pasta and french fries!). Here are the main things you should pay attention to in order to make sure you’re still getting all the nutrients your body needs, sans grass-fed beef. Healthy Vegan Protein Most Americans eat more protein than they need, but eating vegan can flip the equation in the other direction. There are plenty of great sources of plant-based protein available, you just have to make a concerted effort to be eating them regularly, at every meal (especially since they generally still contain less protein gram for gram than a meatier counterpart). Choose ancient grains, legumes, nuts and seeds, and keep a high-quality plant-based protein powder on hand for energy-boosting smoothies. (And remember: even vegetables have protein!) RELATED: The Essential Guide to Plant-Based Protein Vitamins and Other Micronutrients It is absolutely possible to meet your nutrient needs, but deficiencies can, and do, occur. Iron deficiencies are most common, so you should make sure you’re eating lots of dark, leafy greens like spinach. Other great sources of iron include raisins, lentils, quinoa and pumpkin seeds. Vitamin B12 can also be a concern, since it doesn’t occur naturally in plants. There are a couple of fortified sources, such as some almond milks and nutritional yeasts, but taking a supplement is likely your best bet in this case. RELATED: Are Fortified Foods Actually Healthy? A few others to pay attention to include zinc (found in whole grains, legumes and nuts), omega-3 fatty acids (flax, chia and hemp seeds), vitamin D (sunshine is veg friendly!), and calcium (leafy greens). How to Be a Healthy Vegan: The Bottom Line Think about the same nutritional principles that apply to all diets—protein, carbs, and healthy fat—and work on meeting them via lots of varied, nutrient-dense whole foods. Then, consider supplementing in areas that you may be struggling with, like vitamin B12 and D. One last piece of advice: as a vegan, you have to eat more to fill yourself up. (Hey, a diet that encourages you to eat more … not bad!) If you’re heading to a social event, make sure you eat enough ahead of time or have snacks like nuts and seeds on hand. That way, if you find yourself in a situation where there are few plant-based food options aside from fries and pasta, you won’t be starving and driven to eat unhealthy foods.