By Sonya Goins
Many people eat a plant-based diet for health benefits and cultural and religious beliefs, while others just enjoy the savory taste of fruits and vegetables.
However, there are some people who shy away from a plant-based diet because of misconceptions. Vegetarian diets have the reputation of being bland and not appetizing.
Dr. Christine Nguyen, a Mayo Clinic family physician, talks about myths surrounding plant-based diets. She says, “We might think of whole-food, plant-based foods as your boring old salad that is some lettuce, cucumbers and tomatoes.”
Myths about vegan diets
Prepared correctly, foods like asparagus, tofu and mushrooms can be savory. One of the biggest misconceptions about a plant-based diet is that it’s difficult to get enough protein.
“Common whole-food, plant-based sources of protein include beans, legumes, some nuts and seeds,” explains Dr. Nguyen.
Some people think this type of diet will lead to nutrient deficiencies. Eating a well-balanced diet of fruits and vegetables is key.
“The colors associated with the different fruits and vegetables contain phytonutrients that can help boost the immune function,” says Dr. Nguyen.
Additional micronutrients, like vitamin B12 and vitamin D, can be supplemented. It’s also important to talk to your primary care clinician about your diet.
Plant-based diet benefits:
- Reduce heart disease.
- Lower blood pressure.
- Improve gut health.
- Weight management.
- Cutdown on risk of chronic disease.
- Rich in nutrients.
- Reduces environmental footprint.
Investigators have studied the relationship between plant-based food intake and various ailments in many studies. Spoiler alert: Eating more fruits, vegetables and whole grains is good for you.
There are many reasons for following a plant-based diet, but perhaps the most common is health benefits. A plant-based diet can reduce your risk of heart disease, diabetes, high blood pressure, obesity and certain types of cancer.
A well-planned vegetarian diet is a healthy way to meet the nutritional needs of people of all ages, including children, teenagers, and pregnant or breastfeeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them.
Another consideration is cost. It can be challenging to serve healthy meals on a tight budget. Meatless meals are built around beans, lentils, vegetables, and whole grains. These plant-based proteins tend to be less expensive and offer more health benefits than meat.
If making the switch to plant-based meals seems daunting, here are recipes (https://www.mayoclinic.org/healthy-lifestyle/recipes/meatless-recipes/) for everything from appetizers to desserts to get you started.
Sources: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-busting-plant-based-diet-myths/; https://newsnetwork.mayoclinic.org/discussion/consumer-health-what-could-a-plant-based-diet-do-for-you/
