The Power of Plant-Based Diets: A Comprehensive Insight

July 16, 2024

Balancing Health and Sustainability: Navigating Plant-Based Diets with Expert Insights from Mayo Clinic’s Jason S. Ewoldt

Today, most people understand that a balanced whole food plant-based diet rich in fruits and vegetables, and whole grains is essential for good health and provides numerous health benefits. Meat, however, is often high in saturated fats and can increase the risk of various health issues, including heart disease and strokes.

Many individuals find that a plant-based diet offers the flexibility needed to maintain healthy eating habits over time while still enjoying a variety of food groups and experiencing plant-based diet benefits like improved blood pressure and reduced risk of chronic diseases. However, shifting towards a more plant-focused whole foods diet and reducing animal products can be challenging and sometimes confusing. This is particularly true for those who enjoy the taste of meat or consider it the centerpiece of their meals.

To shed light on plant-based diets, we spoke with Jason S. Ewoldt, M.S., RDN, LD, a wellness dietitian at Mayo Clinic in Rochester, Minnesota, and part of the Mayo Clinic Healthy Living Program. He answers some common questions about plant-based eating, including how to get started and achieve plant-based diet weight loss.

What exactly is a plant-based diet?

A plant-based diet primarily focuses on whole plant foods, such as fruits, vegetables, nuts, beans, legumes, whole grains, and soy products like tofu. Some key plant-based ingredients are included in the plant-based diet food list. Some people following a plant-based diet may include small amounts of meat and animal products, while others avoid them entirely, following a strict vegan diet.

“Plant-based” is often used as a broad term encompassing various eating styles, from flexible to more restrictive. Vegans and vegetarians are considered plant-based eaters, avoiding meat and sometimes other animal products. However, consuming meat, dairy, and other animal products mindfully is possible while maintaining a whole-foods plant-based diet. The Mediterranean diet, for example, includes fish and poultry and is often regarded as one of the healthiest eating patterns.

Ewoldt notes, “People choose plant-based diets for various reasons, including ethical, religious, health-related, personal preference, or environmental impact concerns. Regardless of whether they include animal products or not, most people can benefit from eating more whole-plant foods as part of sustainable eating.”

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What are the advantages and disadvantages of a plant-based diet?

According to Ewoldt, plant-based eating can support health in numerous ways, providing many vegan health benefits. “Research shows that people following plant-based diets tend to have better long-term health outcomes, with lower rates of heart disease, most types of cancer, type 2 diabetes, obesity, and Alzheimer’s disease and cognitive decline, among other chronic conditions.”

Plant-based diet reviews and studies also suggest that a plant-based diet can improve erectile function, reduce age-related vision problems, and support breast, vaginal, and kidney health. Moreover, consuming less meat can lower the risk of stroke, obesity, high blood pressure, and high cholesterol levels.

However, transitioning to a plant-based diet does come with some challenges and disadvantages of plant-based diet. Ewoldt explains, “Modern food environments often favor quick, convenient, highly palatable, and processed foods over whole-plant foods.” This means that not all plant-based foods are created equal. While potato chips are technically plant-based, eating them with every meal is neither healthy nor sustainable. Often, switching to a plant-based diet requires more time for meal planning and cooking, as well as avoiding highly processed foods, regardless of whether they’re vegan or vegetarian.

Ewoldt also emphasizes the importance of monitoring certain nutrients like protein, vitamin B12, calcium, iron, and vitamin D to ensure adequate intake through foods or supplements when considering plant-based vs vegan diets.

Can you build and maintain muscle on a plant-based diet?

Yes, it’s entirely possible to build and maintain muscle on all types of plant-based diets, including those that exclude meat, by consuming sufficient plant-based protein.

For adults, the recommended daily protein intake is around 50 grams. Ewoldt points out that foods like tofu, beans, and lentils can help meet this requirement.

Plants can also provide complete proteins, which contain all nine essential amino acids the human body needs. “Quinoa, tofu, edamame, Ezekiel bread, hemp seeds, and chia seeds are all complete proteins,” Ewoldt explains. “Otherwise, you can combine incomplete protein plant foods with complementary foods to ensure you’re getting all the essential amino acids. Combinations like rice and beans, peanut butter on whole-wheat bread, and pita with hummus all form complete proteins.”

Is excessive soy consumption harmful to hormones?

Many people worry that soy can increase estrogen levels and breast cancer risk, but this is a misconception.

Ewoldt clarifies, “This misunderstanding arises because soy contains relatively high levels of isoflavones, a type of plant estrogen. These isoflavones function similarly to human estrogen, but – and this is crucial – with much weaker effects.”

Research indicates that soy-based foods like tofu and edamame don’t contain sufficient estrogen to elevate breast cancer risk. Surprisingly, consuming soy after a breast cancer diagnosis may actually enhance cancer outcomes.

How can I begin a plant-based diet?

The most effective approach to adopting a plant-based diet is to prioritize simplicity and consistency. Avoid attempting to completely overhaul your diet overnight.

“To successfully incorporate more plants into your diet, planning is crucial,” Ewoldt advises. Start by evaluating your current eating habits, identify areas for improvement, and look for opportunities to include more nutrient-dense plant foods and recipes. Consider the plant-based diet vs standard American diet to see where you can make healthy swaps.

“Simple steps to initiate changes include adding a serving of fruits or vegetables – or both – to each meal, snacking on fruit, and incorporating beans into dishes like salads and soups.” Include a variety of starchy vegetables, nuts and seeds, healthy fats, and unsweetened plant-based milk to ensure adequate fiber, micronutrients, and vitamin B12. Generally, people succeed more when they focus on adding satisfying and delicious foods rather than restricting or “forbidding” certain items.

Embracing a Balanced and Sustainable Plant-Based Lifestyle

It’s crucial to remember that food isn’t solely about nutrition – it’s also a means of honoring heritage, participating in culture or religion, connecting with family, and creating memories. “Aiming to include plants in every meal can be a realistic approach to healthy eating while respecting traditions, culture, and family,” Ewoldt notes. “Remember, the goal of healthy eating isn’t perfection but consistency. There will be times when meals aren’t as nutritious as we’d like, and that’s okay. Our consistent habits over time impact health, not occasional choices.”

In summary, a whole food plant-based diet offers numerous health benefits including reduced risk of heart disease, obesity, and other chronic diseases, while having a positive environmental impact by lowering greenhouse gas emissions compared to diets high in animal products. By focusing on whole foods and plant-based ingredients, it’s possible to experience plant-based diet weight loss and optimize health. While there are some potential disadvantages of a plant-based diet to consider, like ensuring adequate vitamin B12 intake, overall, the benefits of a plant-based diet make it a healthy and sustainable approach for most people when planned appropriately.

Source:

Sara Youngblood Gregory (July 15, 2024). 5 common questions about plant-based diets, answered by the experts. Mayo Clinic Press. https://mcpress.mayoclinic.org/nutrition-fitness/5-common-questions-about-plant-based-diets-answered-by-the-experts/. Accessed July 16, 2024