26 Dec
Food, heart health, Nutrition, Supplements, Sustainable diet, Sustainable eating, Sustainable foods

What are the Benefits of a Plant Based Diet?

It seems like more and more people are giving plant based diets a try, and with all of the potential health benefits, there’s no wonder why. They can be more nutrient dense, improve heart health and digestion, lower risk of chronic disease, and more. A plant based diet is even beneficial to the environment. Keep reading to see why a plant based diet may be right for you!

Nutrient Density

Nutrient density refers to the amount of nutrients in foods, relative to how many calories it has. If a food is nutrient dense it means that it holds lots of nutrients, but is low in calories. Some of the most nutrient dense foods are fruits, vegetables, legumes, and whole grains, all plant based products. Animal products contain an abundance of nutrients, but are typically higher in calories and fat. This means that you’d have to consume more calories to obtain the same amount of nutrients that you would receive from plant based products.

Nutrient dense food items are high in fiber, vitamins and minerals, and antioxidants. All of these nutrients have different roles that are beneficial to our overall health. Fiber is great for digestion and helps us to feel full throughout the day, it also helps to stabilize blood sugar levels. Vitamins and minerals play many different roles throughout our body, from eye health to fighting infection. Antioxidants help to fight inflammation and oxidative stress which is beneficial for disease management and prevention.

Key Health Benefits of a Plant Based Diet

A plant based diet has been shown to have various health benefits. One of them being improved cardiovascular health. Because fruits, vegetables, and legumes are high in fiber, rich in vitamins and minerals, and low in saturated fat and sodium, they are great for heart function. Replacing animal products with plant based products can lower blood pressure, cholesterol, and risk of heart disease. As a result, the body is able to circulate blood better and reduce inflammation.

Opting for a plant based diet can also be great for weight management and obesity prevention. Plant based products are typically lower in calories and fat compared to animal products. They are also rich in fiber, which helps to promote fullness and satiety. As a result, individuals may eat less calories on a plant based diet than they would on an animal based diet. Research supports this idea and has shown that a plant based diet is associated with a lower BMI. A healthy BMI is beneficial for overall health and decreases the risk of chronic diseases.

One chronic disease that a plant based diet can manage or prevent is diabetes. Fruits, vegetables, and whole grains can improve insulin sensitivity and stabilize blood sugar levels. This is largely due to the high amount of fiber found in plant based products. Fiber slows down digestion and absorption of carbohydrates into the bloodstream, preventing spikes in blood sugar and regulating glucose levels. This is key for the prevention and management of all types of diabetes.

The high amounts of fiber found in plant based products is also great for digestion. Fiber helps to bulk stool and promote regular bowel movements, which is beneficial to overall gut health. Having good gut health can prevent bloating, constipation, and certain conditions such as diverticulitis. A diverse plant based diet also provides a variety of vitamins and minerals which supports a diverse and healthy gut microbiome.

Preventing and Managing Chronic Diseases

Along with its many overall health benefits, a plant based diet also has the power to manage and prevent certain chronic diseases, such as cancer, arthritis, and some autoimmune diseases. For example, tomatoes are rich in lycopene which has the power to decrease the risk of prostate cancer. Additionally, a lower BMI, which is associated with a plant based diet, can decrease cancer and chronic disease risk.

Plant based foods are rich in antioxidants, fiber, and healthy fats which can help to reduce inflammation. Vitamin C, Vitamin E, polyphenols, and carotenoids are key antioxidants found in plant based foods. They have the abilities to alleviate symptoms of arthritis and certain autoimmune diseases. Foods such as turmeric, ginger, berries, leafy greens, and nuts are some of the most anti-inflammatory foods.

How to Ensure Nutritional Balance on a Plant Based Diet

A diverse plant based diet provides many benefits, but there are certain lacking nutrients that are key for overall health. One of these is Vitamin B12, which is mostly found in animal products. Because of this it’s important for individuals on a plant based diet to either take a vitamin B12 supplement or to consume foods that are fortified with vitamin B12. Certain foods that are typically fortified with this vitamin include breakfast cereals, plant based milks, and nutritional yeast.

Individuals on a plant based diet may also not be receiving enough iron and omega 3 fatty acids in their diet since these nutrients are mostly abundant in animal products. Animal products are rich in heme iron, which is easily absorbed by the body. Plant based products are rich in non heme iron, which isn’t as easily absorbed. To compensate for this, it’s important to eat iron rich plant based foods with vitamin C. When iron and vitamin C are consumed together, iron is better absorbed by the body.

Plant based foods rich in iron include beans, dark leafy greens, nuts and seeds, whole grains, and iron fortified foods. Foods rich in vitamin C include citrus fruits, cruciferous vegetables, and dark leafy greens. Consuming these foods together can help to increase iron absorption. If someone isn’t able to get enough iron from a plant based diet, they could also consider taking an iron supplement, especially if they struggle with iron deficiency anemia.

Fish and seafood are some of the main sources of omega 3 fatty acids, but there are an abundance of plant based foods rich in these as well. Nuts and seeds, plant oils, and certain fortified foods are rich in omega 3 fatty acids. Including a variety of plant based products, fortified foods, and supplementation when necessary can help to prevent certain vitamin and mineral deficiencies.

Want to Learn More About The Benefits of a Plant Based Diet?

Plant based diets have many potential benefits, but it’s important to have variety in your diet, as each food provides different vitamins and minerals that play different roles in the body. Including fortified foods in your diet and supplementation when necessary can help to prevent any potential vitamin and mineral deficiencies.

One thing to know is that you can still reap the benefits of plant based foods without switching to a complete plant based diet. You can try incorporating meatless Monday’s or only having animal products one day per week. Small changes can make a big difference on your overall health and it’s important to find a balance that works best for you.

 

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

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Nutritional supplements
25 Mar
Diet, Supplements

How to Select the Best Supplements for Your Needs?

Nutritional supplements

In today’s fast-paced world, where convenience often compromises nutritional quality and consistency, many of us turn to dietary supplements to fill in the gaps. Whether it’s due to busy schedules, dietary restrictions, or simply wanting to ensure optimal health, there’s no doubt that nutritional supplements have become increasingly popular. But with shelves overflowing with options, how do you choose the best supplement for your individual needs? In this guide, we’ll navigate the maze of supplements, discussing common choices, their reliability, and offering advice on how to prioritize dietary choices.

Understanding Nutritional Supplements:

Nutritional supplements come in various forms, including vitamins, minerals, herbal extracts, and specialty supplements targeting specific health concerns. While they can be beneficial for some, it’s essential to recognize that they are meant to complement, not replace, a balanced diet. Before incorporating any supplement into your routine, it’s wise to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications.

Common Nutritional Supplements:

  1. Multivitamins

    These are perhaps the most widely used supplements, offering a combination of essential vitamins and minerals. While they can be a convenient way to ensure you’re meeting your daily requirements, it’s crucial to choose a high-quality multivitamin with optimal levels of nutrients and minimal fillers or additives.

  2. Omega-3 Fatty Acids

    Omega-3s, found in fish oil supplements, are renowned for their heart-healthy benefits and anti-inflammatory properties. Look for supplements that contain both EPA and DHA, the two primary types of omega-3 fatty acids, and consider factors like purity, freshness, and sustainability when selecting a product.

  3. Protein Powders

    Popular among fitness enthusiasts, protein powders are a convenient way to boost protein intake, support muscle recovery, and aid in weight management. Whey, casein, and plant-based options like pea or soy protein are available, each with its unique benefits and considerations.

  4. Vitamin D

    Many people have inadequate levels of vitamin D, especially those who live in regions with limited sunlight or spend most of their time indoors. Vitamin D supplements can help support bone health, immune function, and mood regulation. Look for vitamin D3, the most bioavailable form, and consider getting your levels tested to determine the appropriate dosage.

  5. Probiotics

    Probiotic supplements contain beneficial bacteria that support gut health and digestion. They may also have implications for immune function, skin health, and mood. When choosing a probiotic, opt for a product with multiple strains and a high CFU (colony-forming units) count to ensure potency.

Assessing Reliability of Nutrition Supplements:

SupplementsWhile the supplement industry is regulated to some extent, it’s essential to approach product claims with a critical eye. Not all supplements are created equal, and some may contain contaminants, inaccurate labeling, or ineffective ingredients. To ensure reliability:

  • Research Brands: Look for reputable brands with a history of quality and transparency. Check for third-party certifications like NSF International or USP, which indicate that the product has undergone testing for purity and potency.
  • Read Reviews: User reviews can offer valuable insights into a product’s effectiveness and any potential side effects. However, be wary of biased or exaggerated testimonials and prioritize reviews from reputable sources.
  • Check Ingredients: Take the time to scrutinize the ingredient list and avoid supplements with unnecessary fillers, artificial colors, or preservatives. Look for products with minimal additives and focus on high-quality, bioavailable nutrients.

Prioritizing Diet over Supplements:

While supplements can be helpful for filling nutrient gaps, they should not be a substitute for a balanced diet rich in whole foods. Whole foods provide a wide array of vitamins, minerals, antioxidants, and phytonutrients that work synergistically to promote health and prevent disease. Here are some tips for prioritizing dietary choices:

  • Eat a Variety of Foods: Aim to include a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet to ensure you’re getting a broad spectrum of nutrients.
  • Focus on Nutrient-Dense Foods: Prioritize foods that are rich in essential nutrients, such as leafy greens, berries, nuts, seeds, and fatty fish. These foods provide more than just isolated nutrients; they offer a multitude of health-promoting compounds.

In the quest for optimal health, nutritional supplements can be valuable tools for supporting overall well-being. However, it’s essential to approach supplement selection with caution, ensuring reliability, and prioritizing dietary choices whenever possible. By focusing on a balanced diet rich in whole foods and using supplements strategically to fill specific nutrient gaps, you can create a foundation for long-term health and vitality. Remember, there is no one-size-fits-all approach to nutrition, so listen to your body’s needs and consult with a healthcare professional for personalized guidance.

If you want more guidance on nutrition and what you need to do to break free from Yo-Yo dieting or establish a healthy eating pattern, email Jalpa to set up a consultation!

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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