Hey, are you a Southern Cross Member? If so, before you continue reading our blog on plant-based eating, you may be interested to know, that we are currently running our 'Southern Cross Members Nutrition Package’. You can save a massive $60 and get this package for only $230 (originally $290). This exclusive offer includes a 60-minute online initial consultation and a 30-minute online follow-up session. You can read all about how to make the most of this offer here.
In recent years, plant-based diets have surged in popularity due to their numerous benefits for personal health and alignment with values like sustainability and animal rights. As nutritionists, we aim to explore the pros and cons of going plant-based as there is a healthy way to be plant based, and an unhealthy way - so let's explore your options. We are specifically looking at the role plant based foods provide us with protein, when we swap out animal products.
Shifting toward plant-based eating doesn't require giving up animal products entirely. Some people love choosing to just reduce their meat/animal products consumption from time to time, or making it an occasional feature on their plate, rather than a dietary staple. This change not only benefits our health but also reduces our environmental impact, and for the animal lovers out there, being proactive about animal welfare aligns with their values.
As nutritionists, what we love about a ‘plant-based focus’ is that it’s not defined by rigid rules but is a lifestyle choice that aligns with your values. While it varies in the extent to which animal products are included, its basic principles emphasise whole, minimally processed foods and prioritise plant-based proteins over animal proteins.
A good thing to remember as you read this, plant-based diets may be mistaken for vegan or vegetarian diets, but they differ. Vegans abstain from all animal products, while vegetarians avoid meat and poultry but may consume eggs, seafood, or dairy. In contrast, the plant-based way of eating is flexible, with primarily consuming plants while allowing for some animal products.
If you are a health curious consumer, let's look at the health benefits for plant-based eating:
When it comes to our ticker, plant-based diets, especially when focused on nutritious options like lentils, chickpeas, tofu, and tempeh, are renowned for promoting heart health. These foods are low in saturated fats compared to animal products, reducing cholesterol and blood pressure levels. For example, swapping out a beef burger with cheese and bacon for a lentil burger can significantly cut saturated fat intake. Numerous studies have demonstrated that individuals following plant-based diets have a lower risk of heart disease.
The reality is, plant based eating provides us with more fiber. The high fiber content in plant-based foods promotes a feeling of fullness, aiding in calorie control. In fact, research shows that people on plant-based diets tend to lose more weight compared to those on non-vegetarian diets. We know that diets rich in dietary fiber, gets the pipes moving and our digestive systems achieve regular bowel movements and reduce the risk of issues like constipation and diverticular disease.
If you're on a quest to extend your time on planet Earth, consider the remarkable findings on longevity linked to plant-based diets. Numerous compelling studies reveal a fascinating trend - those who embrace plant-based eating tend to enjoy not only longer but also healthier lives. How does it work? The magic lies in the reduced risk factors for chronic diseases and the overall enhancement of health outcomes. It's not just about living longer; it's about living better, and plant-based eating can contribute to that.
When it comes to sustainability, your food choices can be a powerful expression of your values. With the global population projected to reach 10 billion by 2060 and food demand expected to surge, the resilience of our food systems is a pressing concern. Embracing plant-based eating not only offers clear health benefits but also aligns with environmental sustainability. It can significantly reduce your carbon footprint by reducing greenhouse gas emissions, and promoting water conservation.
A comprehensive review of 63 studies highlighted that diets with minimal animal-based foods, such as vegan, vegetarian, and pescatarian diets, deliver the most substantial environmental benefits. Shifting towards these plant-centric diets could lead to a remarkable 70% reduction in greenhouse gas emissions and land use, along with a 50% decrease in water consumption. Moreover, reducing reliance on animal products in your diet and supporting local, sustainable produce helps boost the local economy.
Now that we've uncovered the health and sustainability perks of adding a few extra veggies to your cart, if you're eager to dive in or level up your plant-based journey, let's explore some savvy strategies to get you started.
The practical way of getting more plants on your plate (and not skimping on protein).
1. Start gradually
Integrating plant-based options into your meals doesn't have to be an overnight transformation. It's as easy as substituting just one dinner a week with a plant-based alternative. For instance, consider swapping a chicken curry for a flavorful lentil curry, or try plant-based meatballs instead of traditional beef ones. Explore the world of tofu stir-fries to replace the meat, and enjoy a plant based pattie as a twist on your classic hamburger. Gradually adapt your palate to different textures and build your confidence while collecting plant-based recipes that you really love.
Constructing whole meals predominantly from vegetables may initially seem daunting, we get that, but it's entirely achievable. Invest in one or two well-crafted seasonal cookbooks, (or borrow from your library)! These cookbooks become invaluable resources, providing loads of recipes and inspiration to help you make the most of affordable, in-season produce. This approach takes the stress out of weekly meal planning and makes the journey toward plant-based eating a more enjoyable and manageable experience. Our favourite plant based inspirers are:
Nadia Lim's Vegful cookbook
https://deliciouslyella.com/
Countdown has a collection of affordable recipes and you can select the ingredients directly.
2. Educate yourself
Learn about the nutritional needs of a plant-based diet to ensure you meet your dietary requirements. There is no end to the info available these days. Connect with local or online communities of plant-based eaters for inspiration, recipes, and support. See one of our trusted Registered Nutritionists and Dietitians to guide you if you need more personalised advice. There has been a surge in curious folk wanting to explore what their diet could look like by swapping a few animal items out for plant options. (Check your policy - you may have cover).
It's important that you know what you need at your stage in life. Individuals with elevated nutrient requirements, including infants, teenage girls, women of childbearing age, pregnant women, and athletes should ensure they are getting all the nutrients they need to thrive.
3. Plant based meat alternatives.
If you know your way around a tofu stir fry, lentil curry or vegetarian nachos, you are likely pretty comfortable cooking with legumes and soy that give you protein. If you are not, never fear, due to food science, innovation and a demand in the market, we now see ‘plant based meat alternative’ products on the shelf and even in our fav fast food restaurants!
These alternative meat products are designed with health-conscious consumers in mind. These products often aim to provide the taste and texture of meat while taking care of your protein needs in the absence of meat. Companies have responded by creating a wide array of plant-based and lab-grown meat substitutes, such as veggie burgers, plant-based sausages, and imitation chicken nuggets. As always, not all processed food is created equally, there are healthy versions and very unhealthy versions. Let's go through your checklist when picking a plant based option for next time you are in the supermarket.
Firstly, these companies have gone to great lengths to make an item resemble a chicken nugget, or beef burger. Sometimes they pull it off, and sometimes they should have given it a whole new name. So let's look at what is in these items.
You need the product to contain real food. Some brands prioritise using whole, minimally processed ingredients like beans, lentils, mushrooms, and whole grains. These products will naturally be rich in fiber, vitamins, and minerals, making them a nutritious choice.
Important vitamins and minerals. When transitioning to a plant-based diet, it's important to recognise that certain essential nutrients like Vitamin B6, B12, and iron, commonly found in animal products, may be limited. These are essential for good health. Fortunately, many manufacturers enhance the nutritional content of plant-based products through fortification, so it's essential to check product labels for this information. Do you research when purchasing as it’s crucial to note that less than a quarter of plant-based meat substitutes are fortified with B12.
Remember that these products, although helpful, are a processed food, so do check the list for artificial additives such as flavorings, preservatives, and colorings, which are used to mimic the taste, texture, and appearance of meat. Some tough tummies can handle it, but others can not.
Plant-based eating doesn't require an all-or-nothing commitment; it can coexist harmoniously with your animal products. This transition not only benefits your health but also lessens our environmental impact, and resonates with those who hold animal welfare close to their hearts. What's truly appealing about the 'plant-based focus' is its flexible nature, devoid of rigid rules, emphasising whole, minimally processed foods and prioritising plant-based proteins over animal proteins.
You may not be ready to ditch your lamb chops for a cauliflower steak, and that's OK, but if you are curious, there are plenty of ways to begin your journey. Contact our team if you would like additional support!