Ben Madilynn
Plant-Based Nutrition: The Key to Better Health and Quality of Life
As society progresses, we continue to face the need to change our habits and behaviors to improve our health and quality of life. We are currently dealing with climate change, food insecurity, and over 40% of our population suffering from serious illnesses.
One recent idea presented to improve our world and health is plant-based nutrition. While dietary regimens are not something prescribed by our doctor, research shows that diet plays a significant role in our health. It is also a more affordable option for our society than prescribing medications.
Our understanding of plant-based nutrition may differ from individual to individual. In the world of nutrition, plant-based nutrition involves a large portion of a person’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains, and including legumes or other plants.
There are a spectrum of plant-based nutrition options available to you. Some are very strict (vegan diet), some still include dairy (vegetarian), and at the other end of the spectrum are those who still occasionally consume meat, poultry, and fish.
There was a belief that early humans consumed a large proportion of animal protein in their diet. It was from that belief that, in the 2000s, the Paleo diet (primarily consisting of animal protein) became very popular in the world of nutrition and diet.
However, we now know that the nutrition of bipedal primates and Homo sapiens primarily consists of nuts, fruits, leaves, roots, grains, and water. In that case, the “original” Paleo Diet was actually plant-based nutrition.
This is also related to the fact that some of the strongest animals on Earth are not carnivores. The strongest mammal is the gorilla (mostly herbivorous), capable of lifting approximately 4409 lbs, which is 10 times its body weight. It’s like a 200 lb individual lifting 2000 lbs.
If other mammals can live a healthy and strong life on a plant-based diet, then it is likely that we can too. If you want to save animals, be healthier, or simply feel better, plant-based nutrition is a great option for those of us who want to be better and healthier individuals.
Choosing a plant-based nutrition does not have to be a complicated commitment. Not convinced yet? Here are 5 reasons to start eating plant-based nutrition today:
**Improve your health**
Additionally, increasing consumption of vegetables, grains, and beans will bring more fiber into your nutrition. It is recommended to consume between 25g (for women) and 38g (for men) of fiber daily.
According to research, increasing fiber intake can also help prevent and reduce heart disease, diabetes, and colon cancer. Fiber is also known to lower blood cholesterol levels. For most Americans, the average daily protein intake is recommended at 46g (for women) and 56g (for men). A cup of shredded cheese contains approximately 26g of protein and 1 cup of diced chicken contains 38g of protein.
This means that if you eat cottage cheese for breakfast with a glass of milk, an egg sandwich for lunch, and a ribeye steak for dinner, you are likely looking at double the recommended daily protein intake.
You can now understand why the average American consumes approximately 100g of protein per day. Our society seems to be consuming too much protein, which can lead to digestive issues. While some individuals may need more protein than others, in general, our protein-rich diet is overly excessive. A plant-based nutrition can help us achieve our health goals without exceeding the daily recommended protein intake.
Some believe that you need to add animal protein to your diet to increase muscle mass. Some studies and athletes have shown that it is possible to increase muscle mass and thrive on a plant-based diet. For example, one of the greatest runners of all time and American ultramarathoner, Scott Jurek, is known to be a plant-based eater!
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While thousands of research studies show the health benefits of consuming vegetables as a way to prevent illness, many still refuse to change their diet to improve the quality of our lives.
Many people believe that exercise, medication, and supplements are enough to maintain health. However, health and wellness experts say that weight management is 75-80% nutrition and 20-25% exercise.
According to some research, plant-based eaters show fewer signs of depression and mental illness compared to omnivores. There is still much research to be done and several aspects to consider (such as sugar intake), but this research is very promising. The best way to know is to try it out and see how you feel.
**Weight Loss and Weight Management**
A plant-based diet means that a large part of your food comes from plant-based sources. That being said, fruits and vegetables are often the first things that come to mind when thinking about plant-based nutrition.
According to some studies, only 15% of our population meets the minimum daily recommendations for fruit intake and even less (10%) for vegetables. Nutrition experts agree worldwide that insufficient consumption of fruits and vegetables contributes to the epidemic of obesity and serious illnesses linked to poor nutrition, especially in our country. While exercise is important, nutrition is perhaps the number one reason why obesity is prevalent in our country.
Overall, individuals on a plant-based diet may consume fewer calories than those consuming animal protein. Because most of their calories come from healthier options and fewer calories per weight. Plant-based eaters are likely to eat less processed foods and avoid restaurants focused on meat like fast-food chains that offer unhealthy food options.
Additionally, studies suggest that individuals with plant-based nutrition who reduce sodium intake (2300-1500 mg per day) show a decrease in blood pressure and weight loss. It is important to understand that plant-based nutrition does not always mean healthy eating. Sugar is another plant-based food to be cautious of.
**Prevent or Manage a Serious Illness**
As you can see in the next section, research shows that individuals on a plant-based diet may prevent serious illnesses, reduce obesity, and most are encouraged to live a healthy and quality life.
A report published by the World Health Organization recommends a daily intake of 400g of fruits and vegetables to help prevent serious illnesses such as diabetes, heart disease, cancer, and obesity. To put it into perspective, 1 tomato is approximately 75g, while an average-sized potato is about 150g. For fruits, a medium-sized apple is about 150g and a small kiwi is about 75g.
**Stop Wasting Money on Supplements**
Did you know that our population spends over $30 billion a year on supplements? What if you didn’t have to waste money? With a plant-based diet, you are more likely to receive all the nutrients you need from natural sources like legumes, vegetables, and fruits.
Not only does this save you money, but it also saves you from the effort of remembering to buy and take supplements.
It is now time to conduct your study, choose a day to start your plant-based nutrition, select your meals (find recipes for breakfast, lunch, and dinner) and make a grocery list, go shopping (get your grocery items), and implement the change! Plant-based nutrition is not a diet but a way of life. Keep it simple and enjoy it!
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While thousands of research studies show the health benefits of consuming vegetables as a way to prevent illness, many still refuse to change their diet to improve the quality of our lives.
Many people believe that exercise, medication, and supplements are enough to maintain health. However, health and wellness experts say that weight management is 75-80% nutrition and 20-25% exercise.
Source: Starmometer.com
