Plant-based diets offer protection against cardiovascular disease, diabetes, and certain types of cancers. But with so much nutrition misinformation, how can you be sure a plant-based diet is right for you? Read on to learn why you should adopt a plant-based diet.
Plant-based diets offer protection against cardiovascular disease, diabetes, and certain types of cancers. But with so much nutrition misinformation, how can you be sure a plant-based diet is right for you? Read on to learn why you should adopt a plant-based diet.
Why Go Plant-Based?
Plant-based diets are a new trend, but why? For years, we were convinced that animal-based protein sources were best for muscle building and tissue repair. We now know that consuming a plant-based diet may be just as, if not more beneficial.
Plant-based diets are associated with a decreased risk of heart disease, certain cancers, and diabetes when compared to an animal-based diet. More and more athletes and top physique competitors are turning to a plant-based diet for strength and performance gains, too.
The Benefits of Plant-Based Diets
Plant-based diets are associated with an array of benefits including:
- The prevention of diabetes, heart disease, and cancer
- Observational studies have shown1 that those who consume a plant-based diet tend to have lower rates of type 2 diabetes. This is likely due to increased consumption of high fiber fruits and vegetables and a decreased consumption of saturated and trans fatty acids.
- Antioxidants found in fresh fruits and vegetables also help to reduce oxidative stress, improve the integrity of microvascular walls, and prevent the oxidation of LDL cholesterol – all major players in the prevention of heart disease2.
A high meat diet is associated with an increased risk of cardiovascular disease mortality. Plant-based foods may confer protective effects against atherosclerosis and thus the development of heart disease.
According to a statement by the World Health Organization, red meat is associated with increased rates of colon cancer.
Though association does not equal causation, plant-based diets high in fibrous fruits, vegetables, and whole grains improve colon motility and overall gastrointestinal health. Even if you do not go entirely plant-based, simply adding in more fruits and vegetables can have a significant preventative effect.
What About Protein?
Despite the benefits of a plant-based diet, many remain concerned about consuming enough protein. Protein forms the building blocks of every cell in our body – so it’s essential that we get enough.
According to the Academy of Nutrition and Dietetics, those people that consume a plant-based diet tend to consume adequate amounts of protein when calorie intake is adequate. Unless you are cutting calories, you are probably consuming the amount of protein your body needs, even without animal products.
It is important to remember, however, that an adequate protein intake does not necessarily equate to optimal protein intake. The RDA for protein is 0.8 grams per kilogram of body weight for those consuming a mixed animal-based and plant-based diet. When consuming only plant-based protein sources, this value increases by around 10%3 due to the decreased digestibility of plant-based protein.
Active individuals and the elderly have increased requirements.
- It is recommended that the elderly consume at least 1.2 grams of protein per kilogram of body weight per day.
- Athletes require even more: 1.2 – 2.0 grams of protein per kilogram of body weight.
Why Should I Choose Pea Protein?
Plant-based proteins such as pea, soy, and rice are nutritious alternatives to the traditional whey and casein based protein powders. But not all protein powders are equal.
Whey protein is typically touted as the most beneficial protein powder due to its complete amino acid profile. But for many, especially those conscious of the benefits of a plant-based diet, it is not the best option.
Pea protein is rich in almost all of the essential amino acids, making other plant-based protein sources inferior. Pea protein can compete with the best animal-based protein sources, as it is high in the branched chain amino acids that decrease muscle breakdown after exercise. It is also hypoallergenic and perfect for people sensitive to gluten or dairy.
Nutrition Tips
It is important to make sure you consume enough nutrients on a plant-based diet, as some vitamins and minerals are only found in animal products. Vitamin B12 is one of the few nutrients that is difficult to derive from plant-based sources and must be supplemented on a vegan diet.
Calcium and iron might also be of concern. Be sure to check with your dietitian or doctor to see if you need a supplement.
References:
1. Michelle McMacken and Sapana Shah, “A plant-based diet for the prevention and treatment of type 2 diabetes.”Journal of Geriatric Cardiology. 2017 May; 14(5): 342–354.
2. Tuso P, Stoll SR, Li WW., “A Plant-Based Diet, Atherogenesis, and Coronary Artery Disease Prevention.” The Permanente Journal. 2015;19(1):62-67.
3. Sharon Palmer, RDN, “Plant Proteins, “Today’s Dietitian,” Vol. 19, No. 2, P. 26, Feb2017.