Eat your vegetables, your mom said.
She probably didn’t say, Eat only your vegetables.
But, according to dietary research, eating only whole food plants–no meat, eggs, or dairy– is the healthiest way of eating.
It’s made headlines. “Eating More Plant Protein Associated with Lower Risk of Death,” from the Journal of the AMA. Kaiser Permanente, the largest HMO in California, prescribes plant-based diets. Years of Adventist Health Studies conclude significantly lower cancer rates amongst vegetarians. Blue Zones–areas of the world where people have long healthy lives–are predominantly plant-based.
Eating plant-based has proven beneficial for those suffering from heart disease, cancer, diabetes, and obesity. And, reduces the risks of those chronic diseases in the first place.
Sounds great! Let’s be healthy and live longer! But when you think about changing your way of eating, to a whole foods plant-based diet, the challenges are obvious.
What can I eat? How do I get enough protein? My partner won’t go along with this, argh. What about holidays? So much chopping! What can I put in my coffee? What if I’m in a hurry and need convenience food? My kids won’t give up burgers/pizza/mac & cheese. Most restaurant menus have nothing I can eat. My relatives will tease me. What about supplements? I’m addicted to cheese! It’s all too hard.
It’s my purpose, with this column, to write about overcoming these challenges, because I believe the whole foods plant-based way of eating is life-changing.
This is my experience: I sleep solidly. I’ve lost weight. Mid-day slump is a thing of the past. My helpings are huge, and I even go back for seconds. My food is flavorful and varied. No more tummy pains–my digestion could win a blue ribbon. My doctor loves my latest blood work results.
Anecdotal? Yes. Exaggeration? No.
If you’re interested in learning more, watch Forks Over Knives. It’s on Netflix. The Chatham Community library has a DVD copy, too.
Everyone’s going to have a different way into a plant-based diet. Slow and gradual might be your style–meatless Mondays, plant-based lunches, or switching from cow’s to plant milk. Baby steps.
At the other end of the spectrum, the all-in crowd purges the fridge and pantry of junk food, dairy, eggs, and meat. Their meals become all plants, all the time. That group will see the benefits more quickly: reducing the number of medications they take to treat a variety of chronic conditions, lower body weight, decreased risk of cancer, and a reduction in their risk of death from ischemic heart disease.
My journey took two leaps. I eliminated meat from my diet 28 years ago after reading about Dr. Temple Grandin, the brilliant autistic scientist who designs humane slaughterhouses. (Now there’s an oxymoron.) She knew that animals are sentient creatures with emotions, who want to live just like the rest of us do. A light went on–I mean, duh. So I suppose you could say I became vegetarian for ethical reasons, while also realizing the health benefits.
Two years ago I said good-bye to all animal-derived products. That was less of a leap as I learned about egg substitutes in cooking–ground flax, chia seeds, or silken tofu. Dairy was easily replaced with plant milks. Even cheese has alternatives, like these recipes for queso, mac & cheez, gooey mozzarella, and pimento cheeze.