JUNE 2024

A plant-based diet is more likely to produce good health and to reduce sharply the risk of heart problems, cancer, diabetes, osteoporosis, gallstones, and kidney disease.
                                                                                                                           --T. Colin Campbell
   (biochemist who specializes in the effect of nutrition on long-term health)

Plant-based diets focus on consuming foods derived from plants such as fruits, vegetables, grains, nuts, and seeds. These diets are rich in essential nutrients like fiber, vitamins, and minerals, which are vital for our overall health. By incorporating a variety of plant-based foods into meals, individuals can enjoy diverse and nutritious options that support their well-being.

One of the significant advantages of plant-based diets is their potential to reduce the risk of chronic diseases.

Obesity

A vegetarian diet can aid in weight management and obesity prevention due to its emphasis on plant-based foods that are generally lower in calories and higher in fiber. Fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, promote feeling full and reduce overall calorie intake. Studies have shown that vegetarians tend to have lower body mass indexes (BMIs) compared to non-vegetarians. [Unless of course you are a junk food vegetarian. (Fritos, chocolate, Pepsi and Sara Lee’s Dutch Apple Pie are vegetarian, but not health promoting.)] The reduced intake of high-calorie, high-fat animal products helps in maintaining a healthy weight and preventing obesity-related complications.

Heart Disease Vegetarian diets are known to improve heart health by lowering risk factors associated with cardiovascular diseases. Plant-based diets are typically low in saturated fats and cholesterol. Instead, they are rich in heart-healthy nutrients like fiber, antioxidants, and unsaturated fats. Consuming more fruits, vegetables, nuts, and seeds can reduce blood pressure, improve lipid profiles (lowering LDL cholesterol and increasing HDL cholesterol), and decrease inflammation. These changes help in preventing and managing heart diseases, including coronary artery disease, hypertension, and stroke.

“I’ve found that a person does not need protein from meat to be a successful athlete. In fact, my best year of track competition was the first year I ate a vegan diet.”

       ― Carl Lewis 
            (American track and field athlete who won nine Olympic gold medals, one Olympic silver medal, and 10 World Championships medals)

Autoimmune Conditions

While research on vegetarian diets and autoimmune diseases is still evolving, some studies suggest that plant-based diets may help manage these conditions. Autoimmune diseases, such as rheumatoid arthritis and multiple sclerosis, involve the immune system attacking the body's own tissues. A vegetarian diet rich in anti-inflammatory foods like fruits, vegetables, and omega-3 fatty acids (found in flaxseeds and walnuts) can reduce inflammation and improve symptoms. Additionally, avoiding animal products can reduce the intake of certain fats and proteins that might trigger or exacerbate autoimmune responses. 

Blood Sugar Control

Vegetarian diets, which emphasize whole grains, legumes, fruits, and vegetables, are rich in dietary fiber. Fiber helps to slow the absorption of sugar into the bloodstream, preventing rapid spikes in blood glucose levels. Vegetarian diets may enhance insulin sensitivity, which means the body can use insulin more effectively. Improved insulin sensitivity can help manage blood glucose levels and reduce the need for diabetes medications in some individuals. Consistent consumption of high-fiber foods can lead to better glycemic control and more stable blood sugar levels throughout the day. 

“People eat meat and think they will become strong as an ox, forgetting that the ox eats grass.”                                                                  --Pino Caruso                             (Italian actor, author and television personality).

While a vegetarian diet has many benefits, individuals should be careful to maintain balanced nutrition and health. Being aware of this possible issues can help you design a healthy eating plan that supplies all of your nutritional requirements. Meal planning and prepping can go a long way in reducing the stress that some associate with following a diet that is not 'mainstream.'

Nutrient Deficiencies

• Protein: While plant-based sources like beans, lentils, tofu, and quinoa can provide protein, vegetarians need to ensure they consume a variety of these foods to meet their protein needs.
• Vitamin B12: This vitamin is primarily found in animal products. Vegetarians can be at risk for deficiency, leading to anemia and neurological issues. Fortified foods or supplements are often necessary.
• Iron: Plant-based iron (non-heme iron) is less easily absorbed by the body compared to the heme iron found in animal products. Consuming iron-rich plant foods (like spinach, lentils, and fortified cereals) along with vitamin C (which enhances absorption) can help.
• Calcium: Dairy is a common source of calcium, so vegetarians who do not consume dairy may need to find alternative sources such as fortified plant milks, tofu, almonds, and leafy greens.
• Omega-3 Fatty Acids: These are mainly found in fish. Plant sources like flaxseeds, chia seeds, and walnuts contain ALA (alpha-linolenic acid), which the body can convert to the beneficial EPA and DHA, but this process is inefficient. Supplements might be necessary.
• Vitamin D: This vitamin, crucial for bone health, can be obtained from fortified foods, supplements, and adequate sun exposure, especially in areas with limited sunlight.

Social and Practical Challenges

• Eating Out: Finding vegetarian options in restaurants or social gatherings can sometimes be challenging, particularly in places where vegetarianism is not common.
• Social Situations: Social events and family gatherings might not always cater to vegetarian diets, potentially causing inconvenience or the need for special accommodations.

Digestive Issues

Some people might experience digestive issues like bloating and gas when transitioning to a higher fiber diet. Gradually increasing fiber intake and staying hydrated can help mitigate these issues.

Adopting a vegetarian diet can be a powerful tool in managing and preventing chronic diseases. It supports weight management, improves heart health, and may reduce inflammation and improve symptoms in autoimmune disorders. Even if you don’t choose to go completely vegetarian, maybe you could pick one or two or even three days of the week to be meatless. 

“Nothing will benefit human health and increase the chances for survival of life on Earth as much as the evolution to a vegetarian diet.”

―  Albert Einstein

COOL RESOURCE

UPCOMING EVENTS

Join us the second and fourth Thursdays of the month via Zoom where we learn new things and encourage each other to reach our goals. Email me at EncantadaEnergyWork@gmail.com to receive the Zoom link. 

Thursday June 13th we will be talking about shell fish and our health.

Thursday June 27th we will be talking about insulin sensitivity and why it is important.

Blessings,

Deanna

Please feel free to forward to any woman who you think can benefit from this info. :0)

If you have any topics you would like more information on, please let me know!