How a Plant-Based Diet Could Benefit You

Dr. Alexandra Collette, DNP

 

You may have heard a friend or family member mention that they are eating plant-based or maybe you have heard on social media how eating more plant-based foods can be beneficial to your health, even as well as the environment.

But what does plant-based mean? And for some of you, you may be wondering what does one eat? Let’s explore plant-based nutrition and how it has a positive impact on your health. 

WHAT IS PLANT-BASED NUTRITION AND WHAT DOES A PLANT-BASED DIET LOOK LIKE?

There is really no “one” set definition of plant-based nutrition and plant-based diets can be modified depending on each individual’s need. But generally, a plant-based diet primarily consists of consuming high nutrient-dense, whole-foods. This is what you may hear being referred to as a whole-food plant-based diet (WFPBD). 

Foods and Drinks that can be consumed daily include plant foods that are close to their original form as possible, meaning unprocessed and unrefined:

  • Vegetables (particularly green leafy vegetables)

  • Fruits (load up on the berries!)

  • Whole grains (such as quinoa, amaranth, oats, brown rice) 

  • Legumes, beans, lentils, tofu (if buying canned, look for no salt added or low sodium) 

  • Nuts and seeds

  • Water

  • Unsweetened plant-based milks 

    FOODS AND DRINKS THAT CAN BE CONSUMED DAILY BUT SHOULD BE IN LIMITED AMOUNTS:

    • Tea and coffee (tea and coffee can be consumed daily and have health benefits, for example green tea is high in antioxidants and coffee is associated with brain and liver health. However it is encouraged to limit your amount to 1-2 cups per day and to drink more amounts of water throughout the day to stay hydrated).

    • Non-hydrogenated vegetable oils (Think olive oil, and while it is considered healthy in moderation, you may want to limit the amount due to the high caloric content, especially if you are looking to lose weight or ways to cut some calories)

    • Foods and drinks that are minimized or avoided in a plant-based diet include:

      • Animal-based foods (meaning meats, dairy, and eggs) 

      • Highly processed foods and fried foods (such as chips and fries)

      • Refined grains (meaning white breads and pasta, cakes, cookies, pastries)

      • Artificial and refined sugars, sugar-sweetened beverages (such as fruit juices, soda, and energy sports drinks)

      • Coconut oil (due to the high amount of saturated fat)

    • Excess sodium: The American Heart Association recommends no more than 2.3g of sodium per day in the general population and less than 1.5g of sodium per day in adults with established high blood pressure and certain heart conditions.

If you’re like ‘okay whoa that may seem a bit complicated!’ Don’t overthink it. The overall goal is to increase more of the “daily” plant foods into your everyday diet and just enjoy!

Let’s take a closer look into the nutrient profile of plants and how it can benefit you…

Plant-based foods are higher in nutrients that promote health and are lower or absent in nutrients that promote certain diseases. 

Did you know that plants are the only foods that contain fiber? Yup! And fiber is a crucial element to your overall health in many ways. 

HEART HEALTH

Studies have shown that fiber helps to lower bad cholesterol in your blood, lower blood pressure, and reduce inflammation, all of which can reduce your risk of heart disease. 

GUT AND BOWEL HEALTH

Fiber feeds the good bacteria in your gut which reduces inflammation and a leaky gut. This can reduce your chances of developing certain bowel diseases, like diverticular disease, and colorectal cancer. Fiber increases the bulk of your stool, as well as softens the stool, which leads to perhaps the most satisfying benefit- healthy bowel movements every day!

MAINTAINS BLOOD SUGAR LEVELS

Fiber helps to control blood sugar levels and can improve blood sugar levels in people with diabetes. Studies have also shown diets high in fiber can reduce your risk of developing type 2 diabetes. 

MAINTAINS A HEALTHY WEIGHT

Foods high in fiber are more nutrient-dense and typically lower in calories than foods that are low in fiber. This makes you feel fuller and satisfied longer, which makes you likely to eat less. 

LONGEVITY

Studies have shown that high-fiber plant-based diets have been associated with a reduction in certain diseases, such as cardiovascular disease, type 2 diabetes, obesity, and certain cancers. This can lead to a healthier and longer life. 

Studies have shown that plant foods are also high in: 

  • Certain minerals, such as potassium, magnesium, calcium, and phosphorous: Known to reduce blood pressure and inflammation, as well as reduce your risk of developing abnormal heart rhythms. 

  • Polyphenols & antioxidants: Reduce inflammation and oxidative stress, as well as promote a healthy heart.

  • Plant sterols (phytosterols): Help to remove the bad cholesterol in your blood and promote a healthy heart. 

  • Dietary nitrates: Which produce a byproduct called nitric oxide which helps to lower blood pressure and protect the heart.  

  • Certain amino acids, such as glutamic acid, cystine, proline, phenylalanine, and serine: Studies suggest these may be associated with lowering blood pressure.

  • Water: Great way to contribute to daily hydration! 

Plants are naturally lower in certain nutrients that can increase your risk for developing certain diseases such as high blood pressure, high cholesterol, heart disease, obesity, and type 2 diabetes:

  • Calories: Plant foods tend to be lower in calories, but packed with healthy and filling nutrients, meaning you can eat more of them while also feeling satisfied longer, and thus maintaining a healthy weight or even promote weight loss. 

  • Saturated fat and trans-saturated fat: Certain fats are healthy, but high amounts of saturated fat and trans-saturated fats over time can lead to the development of heart disease and obesity. These types of fats are particularly found in certain processed foods, meats, and dairy.

  • Sodium: Too much sodium in the diet can lead to developing high blood pressure which can lead to heart disease and strokes. 

  • Cholesterol: Interesting fact- There is no cholesterol in foods that comes from plants! Cholesterol is only found in foods that come from animals, such as meat, dairy, and eggs. High amounts of bad cholesterol over time can lead to high cholesterol in your blood and can increase your risk of developing heart disease and strokes.  

In sum, adopting a plant-based diet or a plant-predominant diet can promote overall health, while reducing your risk of developing certain diseases, such as cardiovascular disease, type 2 diabetes, obesity, and certain cancers.

If going completely plant-based seems daunting, take it slow and start out by increasing healthy plant-based foods into your everyday diet. Have fun with it- try a new fruit, make a new dish for dinner, swap out red meat for lentils! 

If you’re looking to get started on your journey to eating a plant-based diet or have any questions, finding a healthcare provider who is knowledgeable in plant-based nutrition, or a Registered Dietician, can be helpful.

A reliable and free online resource that I recommend for my patients to learn more about plant-based health topics and discover healthy recipes is Forks Over Knives.

Also, Instagram can be a great place for finding some yummy plant-based recipes! One of my favorite Instagram accounts that I personally use every week to make delicious plant-based dishes is avocado_skillet. Enjoy!

Stay tuned for my next blog which will discuss key essential nutrients, like vitamin B12, that promote health and should be emphasized when planning for a plant-based diet to maximize health and prevent deficiencies.  

References

American Heart Association. (n.d.). How does plant-forward (plant-based) eating benefit your health. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health

American Heart Association. (2017b). Meat, poultry, and fish: Picking healthy proteins. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/meat-poultry-and-fish-picking-healthy-proteins

American Heart Association. (2017d). The American heart association diet and lifestyle recommendations. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations

Arnett, D. K., Blumenthal, R. S., Albert, M. A., Buroker, A. B., Goldberger, Z. D., Hahn, E. J. Himmelfarb, C. D., Khera, A., Lloyd-Jones, D., McEvoy, J. W., Michos, E. D., Miedema, M. D., Muñoz, D., Smith, S. C., Jr, Virani, S. S., Williams, K. A., Sr, Yeboah, J., & Ziaeian, B. (2019). 2019 ACC/AHA guideline on the primary prevention of cardiovascular disease: A report of the American College of Cardiology/American Heart Association task force on clinical practice guidelines. Circulation, 140(11), e596–e646. Circulation, 140, e596–e646. doi: 10.1161/CIR.0000000000000678

Belardo, D. & Klatt, K. (2020). Introduction to plant-based nutrition [Lecture, PowerPoint slides]. Institute of Plant-Based Medicine. Retrieved from https://learn.iopbm.org/

Mayo Clinic. (2021). Dietary fiber: Essential for a healthy diet. Retrieved from www.mayoclinic.org /healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Pallazola, V. A., Davis, D. M., Whelton, S. P., Cardoso, R., Latina, J. M., Michos, E. D., Sarkar, S., Blumenthal, R. S., Arnett, D. K., Stone, N. J., & Welty, F. K. (2019). A Clinician's guide to healthy eating for cardiovascular disease prevention. Mayo Clinic Proceedings: Innovations, Quality & Outcomes, 3(3), 251–267. https://doi.org/10.1016/j.mayocpiqo.2019.05.001

Satija, A. & Hu, F. B. (2018). Plant-based diets and cardiovascular health. Trends in Cardiovascular Medicine, 28(7), 437–441. doi:10.1016/j.tcm.2018.02.004

 
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