Popular Diets simplified - Part 2

Plant Based Diet (PBD)

Post 2 in the series, if you have not read the first not to worry pop over here when you are done to check out the "Gluten Free Diet"

While Vegan/vegetarian diets have been around for centuries, over the last decade there has been considerable uptake into mainstream society as health is an ever growing market and products become more widely available. 

A recent documentary on Netflix really accelerated the adaption of many to a PBD. This isn't the platform to rant on my thoughts of the documentary but I will say that a good documentary should present both sides of the coin and allow watchers to make an informed decision on what's best for them. I also made note in the first post of the Series “Gluten Free Diet” that creative marketing is a common fuel behind many of these trends, it’s conveniently left out that the film's executive producer and main driver James Cameron is CEO & co-founder of Verdiant Foods Organic Pea-Protein Company & has partnered with Ingredion who are at the forefront of developing new plant based protein products for the PBD industry. 

Let’s leave that for another day and get back on track… 

What is a PBD?

• A PBD cuts out all meats & animal products. It should focus on eating fruit, vegetables, whole grains & plant based protein.

Who should avoid? 

• Personally I think of all the trends PBD holds the most benefit to be gained and everyone could do with adapting certain aspects of this trend. What we need to be careful about (this goes with any trend) is going to the full extremes of removing an essential source of nutrition.  

What does the research say? 

• The primary health benefits are associated with heart health, cholesterol, reduced risk of diabetes, weight management all of which help reduce likelihood of heart disease. 
• The types of foods are what matters, Many of the PBD developed products are highly processed and depleted of heart healthy nutrients & vitamins. 
• The other question we need to ask is are all animal products off the table? The American of journal of clinical nutrition found eating 85g of red meat 3 x per week did not worsen blood pressure or cholesterol. There's ample data around the health benefits of poultry & fish. 
• Removing animal products all together can create deficiencies in protein, iron, B-12 & testosterone production. These all play a pivotal role in normal bodily function & weight management. Increasing the need for supplementation, I’d highly recommend if you are vegan or vegetarian having a regular blood check to spot deficiencies and supplement accordingly. 

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Final thoughts 

A PBD built around poor choices & highly processed options is just as unhealthy as a non PBD of overindulgence.  When it comes to choosing a PBD that's right for you, opt for one high in fruits & vegetables, whole grains & healthy oils, while reducing animal product intake and highly processed plant based options. The research tells us it's the type & amount of the foods we consume that matters most. Refer to the chart below if you feel like this is a change you want to make.