Eat Plants! Plant-Based Diets Growing in Popularity - Here's Why

[Sara Matsuura RN]

Plant-based diets have many benefits to your overall health. Studies have shown that diets rich in plants have excellent nutritional value, and adding more produce to your diet can help with various ailments. Eating more fruits and veggies can lower your risk of cardiovascular disease, lower cholesterol, lower blood pressure, and lower your risk of chronic heart disease. What changes can you make to your diet to maximize nature's fantastic health benefits?

How do animal products affect your cardiovascular system?

Animal products (meat and dairy) contain protein, but they also contain cholesterol-raising saturated fats associated with cardiovascular disease and cardiovascular mortality. Not to mention that they also include hormones and possibly other contaminants from the way these products are produced. The CDC has stated that increased consumption of all meats is associated with an increased risk of cancer. Meat, in particular, is associated with colorectal and kidney cancer.

What about protein? 

It seems that the first question we need to ask ourselves is, how much protein do I need? It does not take much to reach the required daily intake of protein for most individuals. A balanced vegan or vegetarian diet can meet all your nutritional needs. Seitan, Tofu, and Tempeh are popular meat replacement options containing protein, iron, and calcium. If you are looking for dairy-free alternatives, there are many decent vegan options rich in vitamins and protein, without hormones and saturated fats.

What about fats?

Consuming fats is a necessary part of a well-balanced, healthy diet. Making sure that you get enough fats can be a concern when limiting or excluding animal products. Plants and some animal products such as fish contain healthy unsaturated fats. You can get these healthy fats from nuts, seeds, avocados, sesame oil, and olive oil on a plant-based diet. Consuming healthy unsaturated fats can have many health benefits, including lowering LDL Cholesterol, reducing inflammation, and building stronger cells in the body.

How do fruits and veggies affect your cardiovascular system?

All fruits and veggies contain nutrients essential for overall health. Blueberries, apples, and pears, for example, can aid in lowering blood pressure. Leafy greens such as kale, bok choy, chard, and collards are packed full of vitamins and fiber. Citrus fruits also contain vitamins, and they have anti-inflammatory and antioxidant effects. Legumes contain protein, no cholesterol, are low in fat, and are high in vitamins and minerals. Beans, peas, and lentils are a great protein substitute for meat for most meals.

In Conclusion

Going animal product-free isn’t an easy solution, and it can feel drastic when you have been eating meat and dairy forever. It can take time to carve out new habits and diets regardless of your motivation. Even something as simple as swapping out a meal or two a week and enjoying a vegetarian option will still do your cardiovascular system a world of good. There are plenty of meat and dairy alternatives to try out. And yes, some are certainly better than others. Stocking up on replacement items will help you navigate meat-free meals that feel a little more familiar. Set yourself up for success by making a weekly meal plan before heading to your local grocery store. You can get creative with your produce by trying out different preparations such as baking, grilling, or eating raw. A plant-based diet can be healthy and well-balanced, but please consider that just because something says “plant-based” does not automatically make it healthy. Always do your research and check the ingredient list for all your foods.

Whether you go all in plant-based and cut out all animal products or just start adding more fruits and veggies to your plate, your heart will thank you.

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References/Resources

Vegetarian, Vegan and Meals Without Meat

The 17 Best Protein Sources for Vegans and Vegetarians

Cancer: Carcinogenicity of the consumption of red meat and processed meat

Consumption of different types of meat and the risk of renal cancer: meta-analysis of case-control studies.

Red meat, processed meat and cancer

Hormones in Dairy Foods and Their Impact on Public Health - A Narrative Review Article

The power of a plant-based diet for heart health

Vegetable of the month: Leafy greens

7 Reasons to Eat More Citrus Fruits

The role of dietary fats in plant-based diets

Is saturated or unsaturated fat better for health?

The right plant-based diet for you

[hppygr8ful, ASN, RN, EMT-I]

https://www.ispot.tv/ad/IP0z/hardees-original-roast-beef-sandwiches-save-the-vegetables

[Sheri Hammond, DNP, APRN, NP, CNS]

This was a very good, well-researched article!  Adding more plant-based foods is a great way to introduce more healthy micronutrients and is delish!!

I have been a "dirty" vegan for the past year and a half in an attempt to lower my cholesterol numbers.  I had been on a statin for the past 15 years (thank you family history) but was concerned about possible long-term adverse effects of this class of medication.  After a slow taper of the statin over nine months, I now have a perfect cholesterol panel. 

Following a primarily plant-based diet was not as difficult as I thought it would be. I do cheat often and eat seafood if nothing else is available, but the benefits of a plant-based diet are hard to deny for me. 

[HiddencatBSN, BSN]

On 7/3/2021 at 11:53 AM, hppygr8ful said:

While there is no denying the benefits iof adding significant plant variety in the diet the article leaves those of us who have been advised to avoid soy based product with no where to turn. I grew up on a working farm and ate meat (Pork, beef, chicken, turkey and as assortment of wild game) In general there has been very little heart disease/cancer in my family. Some of this may be due to genetics some just dumb luck.

These days as I enter into my 60s I  do make a conscious effort to make a least half my plate an assortment of veggies and fruits but when I try to go completely meatless I end up feeling unsatified. From a satiety stand point nothing compares to beautifully marbled rib eye. 

Still there are healthier meats to eat such as 100% grass fed meat whose saturated fat content is similar to white chicken and turkey. It is considerably more  more exspensive than it's grain fed counterpart. It is higher in Omege 3 fats and some studies have shown that it may actually have some cardio-vascular benefits.  For truely healthy red meats one should consider free range wild meat such as Bison, elk, venison. The people of the Mongolian steppe eat almost not vegetables at all (Eating mostly Yak, Horse and a variety of milk and cheese) and have long life spans and low rates of cancer and heart disease. 

When it comes to fish one should also consume only wild caught ocean fish as well as lake a river fish from unpolluted waters. Many people will purchase farm raised salmon not knowing that it is often very high in saturated fats and adulterated with antibiotics and contaminates. 

In truth no one plan suites every individuals nutritional needs. I am a diabetic in spite of a diet rich in vegetables but have been advised to avoid grains based carbohydrates due thier role in insulin resistance.

I have largely switched out plant based milk for whole dairy but there's a textural thing with plant based cheese and yogurt substitutes that I can't get passed.

I am going to be pulling a lot of vegetables from my garden this weekend. I'm curiouse to see how the potatoes did. I don't think I got a high yield but I am learning a lot in the process. 

Enjoy your weekend everyone!

Hppy

 

 

The article highlights soy protein sources but it’s not hard to avoid soy in a plant based diet. Legumes and grains combine to make complete protein and you can easily find almond, rice, oat, and coconut non-dairy milks. Processed meat replacements (fake bacon, not dogs, nuggets) are usually soy based but there are soy-free alternatives or you can focus on more whole foods. 

[HiddencatBSN, BSN]

On 7/3/2021 at 4:14 PM, Emergent said:

I raise sheep on my pastures and eat their children. I am in an incredibly good state of health. I eat very little sugar, homegrown veggies during the growing months, and a low carb, high-fat diet, with mainly animal proteins.

My problem with the plant based diet movement is that it has an almost religious triumphalism to it. It can be a very healthy lifestyle for many people, and many people can thrive on other types of diets as well.

I also think it can have a high carbon footprint because people in the prosperous countries into this diet often are eating foods that are imported from far away. They are often relying on tropical fruits and vegetables that are sent a long distance, using lots of fossil fuels, often from third world countries.  I'm of the belief that economies and food sources should mainly be local ones as much as possible. Globalism it's not the best for the planet Earth.

Unfortunately there is a lot of inhumane animal husbandry practices, especially in the chicken and hog business. Cattle, on the other hand, mainly live their lives in a natural state, grazing in open fields. This is often on land that is really unsuitable for other agricultural practices. It is good for the land to have grazing animals on it as long as it is not overgrazed. Ranchers practice wise land management for the most part. 

A really good practice out west is granting grazing rights for cattle and sheep in the national forest and BLM lands. This is a great way to reduce grasses and thus fire danger. Wildfires are becoming more and more of a problem out west for many reasons, one of which is land and forest management.

So, while I respect people's choices to eat this type of diet, I don't like being preached at by those who eat this way, especially since I'm thriving the way I'm living my life.

I’m not a vegetarian (and ngl love me a big mac now and then) but cattle have a massive impact on the environment. Aside from the greenhouse gases produced, that “not being used for other agriculture” land isn’t otherwise useless land: the cattle industry is a huge driver of the deforestation in the amazon. 

Smug vegans are super annoying to be sure, but I've seen plenty of “religious triumphalism” among meat eaters and keto folks in particular. 

[hppygr8ful, ASN, RN, EMT-I]

On 7/7/2021 at 3:22 AM, HiddencatBSN said:

The article highlights soy protein sources but it’s not hard to avoid soy in a plant based diet. Legumes and grains combine to make complete protein and you can easily find almond, rice, oat, and coconut non-dairy milks. Processed meat replacements (fake bacon, not dogs, nuggets) are usually soy based but there are soy-free alternatives or you can focus on more whole foods. 

First of all I don't eat cured processed meat unless I cure and smoke smoke it myselfmyself. What I take exception to is how you ignore the issue of being advised to avoid soy, and bulky diets that may cause gas. Also you say my diabetes could have been prevented if I had avoided meat and fat when the mechanism for type 2 diabetes is insulin resistance. I have a nutitional specialist that I work with and most legumes are out because of their high lectin content which contributes both to DMII and leaky gut. I also believe I stressed that I still try to make half  of my plate vegetables.  For instance I made stirfry today and instead of noodles or rice I put my meat over lightly sauteed vegetables. (See picture below). I don't try to change a vegan or vegetarians diet I believe that each person has to do what's best for them. Best to you.

Hppy

 

[TheNursingdoll, CNA]

4 minutes ago, hppygr8ful said:

First of all I don't eat cured processed meat unless I cure and smoke smoke it myselfmyself. What I take exception to is how you ignore the issue of being advised to avoid soy, and bulky diets that may cause gas. Also you say my diabetes could have been prevented if I had avoided meat and fat when the mechanism for type 2 diabetes is insulin resistance. I have a nutitional specialist that I work with and most legumes are out because of their high lectin content which contributes both to DMII and leaky gut. I also believe I stressed that I still try to make half  of my plate vegetables.  For instance I made stirfry today and instead of noodles or rice I put my meat over lightly sauteed vegetables. (See picture below). I don't try to change a vegan or vegetarians diet I believe that each person has to do what's best for them. Best to you.

Hppy

 

That looks so good

[HiddencatBSN, BSN]

On 7/12/2021 at 8:55 PM, hppygr8ful said:

First of all I don't eat cured processed meat unless I cure and smoke smoke it myselfmyself. What I take exception to is how you ignore the issue of being advised to avoid soy, and bulky diets that may cause gas. Also you say my diabetes could have been prevented if I had avoided meat and fat when the mechanism for type 2 diabetes is insulin resistance. I have a nutitional specialist that I work with and most legumes are out because of their high lectin content which contributes both to DMII and leaky gut. I also believe I stressed that I still try to make half  of my plate vegetables.  For instance I made stirfry today and instead of noodles or rice I put my meat over lightly sauteed vegetables. (See picture below). I don't try to change a vegan or vegetarians diet I believe that each person has to do what's best for them. Best to you.

Hppy

 

I didn't suggest you eat processed meat- I was talking about vegan meat replacements like vegan hot dogs, vegan turkey breast, vegan hamburgers. Those are often soy-based but it's really easy (and much less expensive) to avoid them for whole foods instead.

I'm not sure how pointing out that it's possible to be vegan without using soy products (in response to your post that the article "leaves out" people who can't have soy) is avoiding the issue of some people needing to avoid soy. When I was a vegan, I had a huge cookbook centered around soy-free recipes and it's pretty easy to find recipes online that don't use soy products. Needing to be soy-free doesn't mean someone can't follow a balanced and nutritious plant-based diet.

I absolutely did NOT say anything about your diabetes and am honestly a little pissed that you're accusing me of that.

I'm not trying to change your diet or critique it but point out that one particular argument you made about soy doesn't actually have to be a deal breaker for those interested in plant-based diets.