Incorporating a plant-based lifestyle can be a transformative journey, promoting overall health and well-being. As someone who has followed a plant-based diet for a decade, I've navigated through the challenges and learned valuable lessons along the way. In this blog post, I'll share my top tips for ensuring a deficiency-free plant-based diet.
1. Volume is Key
Eating plant-based means focusing on volume. Plants are rich in nutrients but lower in calories, so increasing the volume of your meals is key. For instance, opt for three bananas instead of one or enjoy a satisfying 500ml smoothie instead of a smaller cup.
2. Start Slow
Transitioning to a plant-based diet doesn't have to be abrupt. Take it one step at a time, eliminating one food group at a time. This gradual approach ensures a more sustainable and long-term commitment to your dietary changes.
3. Prioritize Micronutrients
Micronutrients should always be a priority in every diet to prevent deficiencies. Monitor your intake of essential vitamins and minerals by incorporating a variety of plant-based foods or considering supplementation. This ensures you're getting the nutrients your body needs for optimal health. The key ones to monitor are; Iron, B12, Omegas and zinc.
4. The 30g Protein Per Meal Myth
While the hype around the 30g protein per meal recommendation exists, it's still achievable on a plant-based diet. Include protein-rich foods like eggs, tofu, grains, legumes (for a complete amino profile), and vegan protein powder such as hemp powder.
5. Diversify Plant Sources
Explore a variety of plant-based foods to support a diverse microbiome. A thriving microbiome contributes to better digestion and absorption of nutrients, helping to avoid micronutrient deficiencies.
What does the Evidence state?
The plant-based diet has gained acceptance due to mounting evidence supporting its benefits. Numerous chronic conditions have shown improvement and even reversal with a plant-based approach, including cardiovascular issues, cholesterol, diabetes, arthritis, gout, endometriosis, PCOS, infertility, obesity, cancer, Alzheimer's, and dementia.
Embarking on a plant-based journey requires patience, dedication, and a commitment to understanding your body's unique needs. By focusing on volume, making gradual changes, prioritizing micronutrients, diversifying plant sources, and acknowledging the evidence-backed benefits, you can cultivate a deficiency-free, plant-based lifestyle that promotes overall health and wellness. Remember, it's not just about what you eliminate from your diet but also about the vibrant array of plant-based foods you can embrace for a thriving and fulfilling life.
Sources
- Wang F et al, 2015, Effects of Vegetarian Diets on Blood Lipids: A Systematic Review and Meta-Analysis of Randomized Controlled Trials, Journal of the American Heart Association
- Macknin M. et al, 2015, Plant-Based, No Added Fat or American Heart Association Diets: Impact on Cardiovascular Risk in Obese Children with Hypercholesterolemia and Their Parents, The Journal of Pediatrics
- Mishra S. et al, 2013, A multicenter randomized controlled trial of a plant-based nutrition program to reduce body weight and cardiovascular risk in the corporate setting: The GEICO study, European Journal of Clinical Nutrition
- Barnard ND et al, 2005, The effects of a low-fat, plant-based dietary intervention on body weight, metabolism, and insulin sensitivity, The American Journal of Medicine,
- Turner-McGrievy GM et al, 2007, A Two-Year Randomized Weight Loss Trial Comparing a Vegan Diet to a More Moderate Low-Fat Diet, Obesity
- Barnard ND et ak, 2006, A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors in a Randomized Clinical Trial in Individuals With Type 2 Diabetes, Diabetes Care
- Nicholson AS et al, 1999, Toward Improved Management of NIDDM: A Randomized, Controlled, Pilot Intervention Using a Low-Fat, Vegetarian Diet, Preventive Medicine
- Peltonen R et al, 1997, Faecal microbial flora and disease activity in rheumatoid arthritis during a vegan diet, British Journal of Rheumatology
- Nenonen MT et al, 1998, Uncooked, lactobacilli-rich, vegan food and rheumatoid arthritis, British Journal of Rheumatology