This blog is called “The Plant-Based Plodder”, but to be
honest I have seldom mentioned diet. There were a few times early on when I
mentioned it: My
First Post; Switching
To Vegan; and as a stretch, Running
With The Bull. Well, now seems like
a very good time to bring this up again.
Not all vegetarians – not even all vegans - are necessarily
following a healthy diet. There is plenty of vegan junk food available; Oreos
& potato chips come to mind. For that reason, and because the word “vegan” has
political connotations, I like to use the term “Whole -Food Plant-Based” (WFPB)
to describe my diet. To me, that means that I rely on plant-based foods with a
minimum amount of processing. Think avocados instead of guacamole & olives
instead of olive oil.
There is research that shows vegetarianism can have many
benefits for health. One we’re learning more about is its potential to
strengthen our immune systems1. According to this year-old Australian
article2, there is still some mystery whether this is due to
avoiding meat or eating more vegetables. But it’s safe to assume that the higher
volume of foods including fruits, vegetables, and legumes seen in vegetarian
diets is likely to have a lot to do with associated health benefits. And, studies
show that balanced vegetarian eating patterns could be good for our immune
system and the related response of the body, “The enhanced natural cytotoxicity
may be one of the factors contributing to the lower cancer risk shown by
vegetarians.”3
In addition to helping the immune system directly,
vegetarian diets may also help our body by reducing a related process called
inflammation. Vegetarian diets have been shown to prevent inflammation due to
the antioxidant components within the foods. Inflammation occurs when the body
releases chemicals such as C-reactive Protein (CRP) and fibrinogen to attack
unwanted pathogens or respond to injury. Many people take NSAIDs (non-steroidal
Anti-Inflammatory drugs) such as naproxen and ibuprofen when they are injured
or sore after a workout. However, studies4 have shown that people
who follow plant-based diets have lower levels of some of these chemicals compared
to people following a non-vegetarian diet. Inflammation is part of the body’s
natural reaction to injury, but sometimes it can get out of control. But, people
maintaining a vegetarian diet long-term are at a lower risk of getting Type-II
diabetes, heart disease and even some cancers.
Diving a little deeper into diet details: to function at
full capacity, cells need the essential micro-nutrients - not just carbs,
proteins, and fats, but vitamins A-K, magnesium, potassium, iron, calcium,
boron, and more. The Standard American Diet (“SAD”! coincidence? I think not!)
- along with popular diet trends such as Keto and Paleo - relies on foods such
as meat and dairy that are severely lacking in these micronutrients.
Plant-based foods, on the other hand, tend to be extremely high in these
essential nutrients that support healthy cell function. Think of it this way: when
one consumes a dairy product, such as cows’ milk, they are likely opting out of
a more nutrient-dense option, such as pea milk.
While it’s true dairy does contain some nutrients - mainly
calcium, protein, potassium, and fortified vitamin D - it also contains
harmful5 trans and saturated fats, artery-constricting cholesterol,
natural bovine hormones that may stimulate unregulated cell growth, and
inflammatory properties. When there are ample amounts of foods that offer the
same nutrients without the side harmful side effects, there is no reason to
consume dairy for the sake of meeting nutrition needs.
I could keep going. But I’ll end with this. In addition to
micro-nutrients, antioxidants are key. These compounds are mostly found in
plant foods and help fight inflammation—the nexus for disease. In fact, a WFPB
diet contains 64-times the amount of immunity-boosting antioxidants compared to
a diet that includes meat and dairy.
What have you got to lose? Right here, right now, in April
2020, immunity is key. Cut out the antioxidant-depleted animal foods and
incorporate these nutrient-dense, antioxidant-rich plant foods into your diet6:
·
Berries (blueberries, strawberries, raspberries,
etc)
·
Beets
·
Cherries
·
Raw cacao (in powdered form, mixed into oatmeal
or smoothies)
·
Leafy greens (kale, collard greens, bok choy,
chard, etc)
Even if you are wary to switch “cold-turkey” (pardon the
animal reference here), NOW is a good time to just TRY this. For example, why
not try “Meatless Mondays”? At the very least, it will give you something to do
while you are shuttered up in your home.
References:
