I am a huge, huge fan of consuming a Plant-RICH (AKA Plant-STRONG) diet.
What is that? This refers to a way of eating that is primarily plant-based but allows for flexibility for people like me that like to include some honey, eggs, fish, poultry and meat here and there. The principal is around eating MORE vegetables, MORE plant-based meals in your day, while also enjoying some animal products in small amounts.
While I’m not 100% vegan (here is why), my life, my body and how I feel has improved drastically since I started eating more plant-based. While I stay away from labels, I would say that on average, my diet is 80% vegan, and simultaneously about 90% Mediterranean, and integrates lots of Ayurveda principles. I have chosen not to adhere to any diet 100% as I feel it’s too restrictive (for me) and can take away from my joy of being a foodie. Instead, I have found the way of eating that makes me feel best, and I encourage you to find WHAT WORKS BEST FOR YOU.
Many people are curious about going 100% vegan and wonder if it’s for them, so this blog is primarily for you. I clarify many positives and negatives of a plant-based vegan diet, some options/alternatives, and tips to maximize the benefits of your diet.
What is a vegan diet and what are the huge benefits?
Vegans abstain from eating meat, fish, poultry, and other animal products and by-products such as eggs, dairy products, honey (and usually avoid using leather, fur, silk, wool, and certain cosmetics and soaps that have been tested on animals).
BENEFITS OF A VEGAN DIET
Improves digestion for most people (and I feel it leads to more mindful, conscious eating)
Disease reversal: Veganism can help with the reversal of many diseases, including heart disease, obesity, diabetes type 2, hypertension, and high cholesterol.
Promotes longevity and helps avoid disease
Aids in maintaining a healthy weight (and for most people, if done well, leads to weight-loss)
Reduces food cost!
Avoids cruelty and suffering by animals (ethical veganism)
Helps the environment! More on this below.
Factory farms (raising feedlot animals for consumption) are known for their cruelty to animals, widespread overcrowding, high incidence of disease and infections (requiring a huge amount of antibiotics), use of hormones to promote rapid growth, and the soiling of surrounding areas with toxic chemicals and animal excrement.
There are also environmental concerns regarding cattle ranching in particular. Rainforests once covered 14% of the Earth's surface; today it's only 6%. Cattle ranching accounts for over 70% of the loss of this forest land.
Apart from deforestation, there are concerns about the amount of raw materials (water, fuel, etc) needed for animal farming, not to mention the greenhouse gas emissions.
Research shows that a switch to a meatless meal for dinner results in a 77% reduction in negative environmental impact. So even if you don't go totally vegan, swapping any meat-centered meal with a meatless one will help reduce your carbon footprint significantly.
Are there any drawbacks? A few, yes (although they have “solutions”).
LIMITATIONS (POTENTIAL NEGATIVES) OF A FULLY VEGAN DIET
It can lead to deficiencies in iron, b-vitamins (especially b-12 which is crucial), zinc, calcium, vitamin d and omega-3 fatty acids
Reliance on processed foods such as processed veggie burgers and soy meats can lead to inflammation (given the unnecessary preservatives, not to mention sodium and oils)
While eating more plants often helps digestion, too much legumes/pulses (beans/chickpeas etc) and grains often leads to digestive issues such as bloating
Often vegans adapt a diet that is too high in carbs and don’t get enough protein or healthy fats, that can negatively impact weight, energy levels and more
Offers LIMITED options when dining out/socializing, and very often only carb-heavy options not-so-nutrient-dense
Can you get many of the benefits of a vegan diet without being 100% vegan?
Absolutely. That’s what I most adhere to. You can still do A LOT of good to your body and the planet but just eating LESS animal products and MORE plant products.
BENEFITS OF FOLLOWING A PLANT-RICH DIET (not 100% vegan)
You get the best of both worlds, especially if you choose to do it consciously, making the effort to only have wild-caught fish, organic eggs/poultry and grass-fed meats. And being careful with not consuming too many lectins or too many grains that could irritate your gut.
You’re making a huge positive impact on the environment (see above) but you can also enjoy a more relaxed lifestyle, enjoy healthy options at restaurants (where often the only vegan meal is a carb-heavy pasta), you can limit your grains to avoid gut-issues if that’s a concern and you can avoid nutrient deficiencies by consuming small amounts of animal products (preferably organic and ethically raised).
HEALTHY TIPS FOR YOUR PLANT-BASED OR PLANT-RICH DIET
Whether you are adapting a fully vegan or a partially plant-based diet, know that you are making a huge positive impact on our body, on animals and for the planet. Regardless, I highly recommend applying these 6 tips to make the most of your diet and limit any downsides:
Soak your nuts/seeds, grains and beans. Read more HERE.
Be mindful of not eating too many carbs at any given meal, and try to include some plant-based protein and healthy fats in each meal.
Consider limiting your gluten intake.
Try as many different vegetables as possible, fill your plate with colors and always include GREENS.
Get plenty of plant sources of omega-3’s such as chia, hemp and flaxseeds, walnuts and even some fruits/veggies like avocados, edamame, seaweed and even brussels sprouts.
Take a good-quality multivitamin with high levels of methylated B-vitamins. Additional vitamin D and omega-3s can also be beneficial. Read more HERE.