Plant-Based Diets
Prevent and Cure Disease and Reduce Medication Intake All Through Diet
Plant-based diets have received much attention recently, with more celebrities making the change and countless books touting their benefits. Recent research has shown that plant-based diets are associated with lower incidence of stroke, heart attack and many forms of cancer as well as increased life expectancy and fertility.
“More and more research is suggesting that one of the best things you can do for your heart and your overall health is to implement a plant-based diet,” said Andrew Freeman, MD, cardiologist at National Jewish Health. “Many doctors do a great job of controlling disease but adopting a plant-based diet is a lifestyle change you can make to not only prevent, but offer a chance at a cure of disease.”
So today I'm going to give a little bit of an overview of plant-based diets, which have had a lot of notoriety in press lately, but a plant-based diet means that your diet consists of 100% plants, and it's also known as vegan or vegetarian in a strict sense.
A plant-based diet is not meant to be potato chips and Coca-Cola, which are plant-based, but rather, a diet that is low fat, whole foods and 100% whole grain, and consists of plants.
These type of diets are typically lower in calories, much more dense in nutrients, and in general, are very disease preventing.
The two main types of plant-based diets are vegetarian and vegan. A vegetarian diet is simply a diet that does not include any meat. A vegan diet is a vegetarian diet that also excludes eggs, dairy products and all other animal-derived ingredients. Dr. Freeman follows a vegan diet.
“While potato chips and soda would technically qualify as a plant-based diet, that is not what we’re advocating,” said Dr. Freeman. “Your diet should be well balanced, with low-fat plant foods, including whole grains and plants.”
On average, plant-based diets are lower in calories and more dense in nutrients. The bulk of calories in a balanced diet come from whole grain starches mixed with vegetables, some fruit and legumes (beans, lentils, peanuts, etc.). One caveat with plant-based diets is that they often lack B12 vitamins, but most soy and almond milks are supplemented with B12. Dr. Freeman says a sample daily plant-based diet could look like:
Breakfast: Oatmeal (made with water) or 100 percent whole grain bread with sliced fruit
Lunch: Sandwich with 100 percent whole grain bread, peanut or almond butter and preserves or hummus with vegetables.
Dinner: Brown rice, black beans and vegetables—a healthy burrito bowl, as an example. Skip popular toppings such as sour cream, cheese and meat.
“Meals like this are satisfying, filling and very nutrient-dense,” said Dr. Freeman. He recommends doing your research and checking with your physician before jumping into any plant-based diet. Make sure you understand how to get the right mix of vitamins and nutrients as well as adequate amounts of protein. There are many resources available online and in books and videos that can help you plan a healthy, plant-based diet.
Try some healthy recipes approved by National Jewish Health registered dietitians.