What is meant by a Plant-based Whole-food diet?
Plant-based diets have received increasing interest for their potential benefits to human and environmental health. The concept of a plant-based diet, varies widely in its definition ranging from the exclusion of all animal products to diets that include meat, fish, and dairy in varying quantities.
This week I’ll clarify what I mean by suggesting a healthy plant-based, whole-food diet; and whether I promote meat alternatives.
Before we get started, I hope you found last week’s newsletter “‘My checklist of when to stay home sick” helpful. If you missed it, you can use this link, Here.
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Okay, let’s take a look at meat substitutes and whether a plant-based, whole-food diet is the healthiest….
How do researchers use the term plant-based diet in nutrition studies, and what types of food does a plant-based diet include?
If you've ever been confused about what a “plant-based” diet means, you’re not alone.
About 50% of research includes a plant-based diet devoid of any animal products; basically a vegan diet. In contrast, about 30% include dairy products and 20% include select meat proteins.
So, you’re not crazy; the information out there IS confusing!
Read more on what makes a plant-based diet - A PubMed review of current concepts and proposal for a standardized plant-based dietary intervention checklist.
What Diet do I suggest for my patients?
Generally speaking, the characteristics of a poor diet include consuming too much sugar-sweetened beverages, table salt, processed meats, packaged or chemically processed foods, or not eating enough whole foods such as fruits, vegetables, nuts and seeds, whole grains, polyunsaturated fats, and seafood-based omega-3 fatty acids.
Many people are catching on to the notion that certain eating styles have the potential to influence disease prevention, not to mention influence quality of life, health, and longevity.
It’s really quite simple….. whole food is the answer! I don’t mean any food you can find at the Whole Foods Market, but whole foods that you grow or buy, and that you either eat whole or cook yourself. All you need to do is eat a variety of whole foods, without chemicals or added sugars, and thankfully, you’ve gained the incredible odds of a healthy, long life!
A focus on eating real, whole foods that are rich in polyphenols (like berries and nuts), healthy fats (like avocados), and high quality protein (like wild caught seafood) rather than processed foods found in packages.
Here are several easy food guidelines you can follow:
Eat a variety of foods (switching them at each meal) so you don’t get bored and will ensure you get a variety of nutrients
Choose whole-foods that are in their original unprocessed state (one or two ingredients on the label only)
Eat a colorful palette of foods (veggies, meats, fruits and fiber)
Serve healthy portions; 6 ounces of meat to 12 ounces of veggies, 1:3 ratio
Choose organic (especially foods on the Dirty Dozen list) and wild caught/sustainable meats
Limit sugars and grains (wheat, rice, potatoes, corn); as they spike blood glucose levels
Eliminate dangerous food chemicals (sodas, fake-foods, seed oils, Aspartame, Saccharin, Sucralose, fried foods) from your diet
Use sea salt instead of ionized table salt
Of course, some people have issues with certain foods such as dairy, wheat, nuts, nightshades, caffeine, etc. It’s important to monitor your body and recognize how it reacts to foods. Simple blood testing can verify food sensitivities. See me for more details.
It’s also important to understand that increased intake of a plant-based diet rich in healthy plant foods is associated with lower mortality risk and longer life, whereas a plant-based diet that emphasizes less-healthy plant foods is associated with high mortality risk and shorter life.
A look at plant-based Meat-Substitutes
The trend towards plant-based alternative products is rising, especially in the Western world.
Studies show that the main protein sources in plant-based meat alternatives are soy, wheat, and pea.
Consumers should pay special attention to the nutrition labeling of the individual meat-alternative products, as these do not automatically represent a healthier alternative to an animal-based product.
For more detail on this subject, read this PubMed article titled, “Plant-Based Alternative Products: Are They Healthy Alternatives? Micro- and Macronutrients and Nutritional Scoring”.
A study comparing Plant-based diets with and without meat, and long-term health effects
The concept of plant-based diets has become popular due to the purported benefits for both human health and environmental impact.
Although “plant-based” is sometimes used to indicate omnivorous diets with a relatively small component of animal foods, a recent study compared vegetarians (eating plant-based plus dairy products and/or eggs) and vegans (100% plant-based) to meat-eaters.
The plant-based diets of people in the EPIC-Oxford study who are vegetarians or vegans differ from those of meat-eaters.
Vegetarians in the EPIC-Oxford study had a relatively low risk of IHD, diabetes, diverticular disease, kidney stones, cataracts and some cancers, but a relatively high risk of stroke (principally haemorrhagic stroke) and bone fractures, in comparison with meat-eaters.
So, as you can see, there are pro’s and con’s to vegetarian, vegan and meat-eater diets.
In my clinical experience, eating meat has more benefits when following a Mediterranean Style Diet where meals are built around vegetables, fruits, herbs, nuts, beans and small amounts of whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is sustainably sourced seafood. In contrast, red meat is eaten only once in a while.
THE BOTTOM LINE
"Shopping can be very empowering. EVERY time you shop, your voice gets heard. You have the power to decide supply and demand. When you shop local, and ethically sourced foods, you are increasing demand for these goods. You have immense power to shift the system with EVERY purchase!"
Hopefully today’s clarification on what I mean by suggesting a healthy plant-based, whole-food diet has made it easier for you; as well as why I do not promote plant-based meat alternatives.
Just remember these simple guidelines, and you’ll be well on your way to a healthy long life:
Eat a variety of foods
Choose whole-foods
Eat a colorful palette
Serve healthy portions
Choose organic foods and wild caught/sustainable meats
Limit sugars and grains
Eliminate dangerous food chemicals
Use sea salt instead of ionized table salt
Make an appointment for your personalized nutritional plan and food sensitivity testing, and come talk with us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
To make an appointment with me use this link: HERE.
Or, you can always give me a call at (973) 210-3838
I want to hear from you! What food diet do you follow? Did you find this newsletter helpful?
Share your thoughts in the comments on our
We bring tools such as these to you, our patients, by using proven cutting-edge therapies to extend the health-span, life-span and years of health for everyone (no matter their age)!
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I hope that today’s newsletter has shed some light on how we can help you with many, many health issues and keep you and your family healthy!
Because, let’s face it, without your health, everything else suffers!
Feel free to share this newsletter with others as conversations come up regarding health issues.
Don’t forget to watch our social posts this week for health treatments that you can share with your family and friends!
Please know that I appreciate you being part of our wellness family, and accepting your true natural in-born health and wellness. I consider you very much a part of my extended family!
Remember, that the Functional Medicine approach we use here in our offices can offer you clear insight as to your health, nutrition, and healing options.
Feel free to come talk to us if you are having doubts or questions about your family’s health. We will give you the honest truth, and the clinical research that supports it.
Remember, the (5) Essentials of Health we talk about at Transformational Health Centers are…
Mindset - if you have a broken mindset you cant even begin the health journey.
Nervous System - if you have subluxation or pressure on the nerves going to any cell, tissue or organ in your body its impossible to have 100% health.
Nutrition - we are what we eat and food is medicine. If you are eating McDonalds there is no way your cells can make healthy new ones out of that damaged food.
Exercise - movement is life and life is movement. If we are sedentary we are dying slowly.
Detox - simply don’t put anything bad in, on or around your body (easier said than done).
There are NO LIMITS of what you can create, you are POWERFUL and there is nothing that you can not have or achieve! Believe in your power, believe in yourself and let go of what no longer serves you! ♡ Design your life, Create your reality…
This is life changing!
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