A plant-based diet predominantly consists of plants; most people use the term to refer to a 100% plant diet, but some people include small amounts of animal products. A vegan diet totally eliminates all animal products (Wendel, 2019).

With a plant-based diet, the vast majority of food comes from plants. The term originated in the health science community, where it was more appropriate than “vegetarian” or “vegan.” First, the term is divorced from any ethical connotation; and second, it doesn’t mean “never eating meat” or “never eating animal products.” it focuses more on the health benefits (Wendel, 2019).

A whole-food, plant-based diet is centred on whole, unrefined or minimally refined plant foods and excludes or minimizes meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil (Wendel, 2019). 

Why do I recommend a whole-food, plant-based diet (WFPB)?

Nutrition can seem so complex and overwhelming, but the basic principles of good nutrition are easy. People want everyday food to be familiar and inviting.Many people are intimidated by food and even by spending time in supermarkets. They have no idea what to do with all the stuff, they feel overwhelmed by all the choices, especially when they are in the outer aisles where healthy foods tend to be. Pre-packaged foods are easy because you just follow the directions, but what do you do with a bag of beans?

A bag of beans or lentils soaked and cooked in a slow cooker or Instant-pot on Sunday is the base for the week’s meals. Add a grain (also prepped on Sunday), serve it over a green leafy salad or mounds of vegetables and you have a well-rounded, full of protein meal. Protein is in your beans (or lentils), grain and all vegetables have protein. Why do I recommend whole foods, plant-based diet? Cholesterol is found only in animal products, which also tend to be high in saturated fat. Your body converts saturated fat to cholesterol. A whole-food, plant-based diet is low in both total fats and in saturated fat. Apart from the health benefits, it’s an excellent source of sustained energy in athletic performance. (I will cover this on a future post and video). A meat-based diet is high in iron, which is an oxidant. It oxidises cholesterol to a form that makes it more likely to clog up your arteries. A whole-food, plant-based diet is low in oxidants like Iron (has enough without being too much). It is high in antioxidants like beta-carotene, vitamin A, C and E. There is no dietary fibre in meat but a high concentration in a plant-based diet.

You can eat more and weigh less.

Simple carbs like sugar, concentrated sweeteners, honey, white flour, and alcohol are absorbed rapidly causing your blood sugar to spike. The body will respond by secreting insulin to lower sugar levels to normal. Insulin causes you to be more likely to convert dietary calories into body fat.

Complex carbs include fruits, vegetables, grains and legumes in their natural form— are absorbed slowly, thus causing your blood sugar to remain more stable and in turn reduces the insulin production.

One tablespoon of any oil has 14g of fat, about the same as a scoop of ice-cream. Not unusual for a plate of pasta to have 2-3 tbsp

References

Ornish, D. (2002). Everyday Cooking with Dr Dean Ornish: 150 Easy, Low-Fat, High-Flavor Recipes. William Morrow Paperbacks.

Wendel, B. (2019). Plant-Based Diet vs. Vegan Diet: What’s the Difference? From:

https://www.forksoverknives.com/plant-based-diet-vs-vegan-diet-whats-the-difference/#gs.whxn0b.