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Why Plant-Based Nutrition?
By Terri Quenzer, Ph.D.
It’s hard to imagine anything healthier than consuming a diet that’s abundant in whole, plant-based foods. By whole, plant-based foods, I’m referring to foods that are grown in and from the ground, have little or no processing, never had eyes, a mom, or a dad, and didn’t come from anything that had eyes, a mom, or a dad. These include fruits, vegetables (especially leafy greens!), whole grains, beans, legumes, nuts, and seeds (raw nuts and seeds are best). Here are 18 great reasons to eat a diet that’s abundant in whole, plant-based foods. The more whole, plant-based foods in your diet, the better: (click on any link to read more or scroll down to read about all 18 reasons)
- 1. Whole, plant-based foods are the most nutrient-dense foods
- 2. Whole, plant-based foods are our only source of dietary fiber
- 3. Antioxidants are found almost exclusively in whole, plant-based foods
- 4. Whole, plant-based foods are our only source of carbohydrates
- 5. All natural, unprocessed whole, plant-based foods are rich in calcium
- 6. Whole, plant-based foods provide us with plenty of protein
- 7. Whole, plant-based foods are low in calories
- 8. Most whole, plant-based foods are low in fat
- 9. Most of the fats that are found in plant-based foods are unsaturated fats
- 10. A diet rich in whole, plant-based foods helps you lower your cholesterol
- 11. You will lose weight and keep it off forever eating a diet that’s abundant in whole, plant-based foods, even if you consume more calories
- 12. Whole, plant-based foods reduce your risk for chronic degenerative diseases
- 13. Whole, plant-based foods slow the aging process, so you are likely to live longer and look younger
- 14. Whole, plant-based foods reduce your dependency on medications and supplements
- 15. A diet rich in whole, plant-based foods will save you money
- 16. Whole, plant-based foods are satisfying and delicious!
- 17. Warning: there will be noticeable side effects!
- 18. Considering a whole plant-based diet? You’re not alone. Find out who else eliminated animal-based foods
1. Whole, plant-based foods are the most nutrient-dense foods, meaning that they pack more nutrients per calorie than any other type of food. This includes meat, poultry, fish, dairy, and refined or processed foods. Our bodies need nutrients for optimal health and growth, and we must get many of these substances from the foods that we eat because they cannot be made by our bodies. Nutrients include carbohydrates, proteins, and fats (macronutrients), as well as vitamins and minerals (micronutrients), and even water. Phytochemicals, biologically active compounds that can help protect cells in the body from damage that can lead to cancer, are nutrients found naturally in plants. Whole, unprocessed plant foods literally contain thousands of phytochemicals which are essential for maintaining health and are extremely beneficial to our bodies. While most phytochemicals have not yet been isolated, identified, and named, there is no question as to their combined effects. Phytochemicals working together as packaged by nature are much more potent at detoxifying carcinogens and protecting against cancer than when taken individually as isolated compounds in supplements.
We need nutrients for many things, including to help us get energy from the foods we eat; to build, strengthen, and repair body tissue; to help us grow and maintain healthy bones, teeth, skin, glands, nerves, and blood; to help us maintain good eyesight; to help us make enzymes and hormones; to assist in metabolism and help maintain lower weight; to help maintain our acid-base (pH) balance; to reduce cholesterol; to help regulate bodily functions; to strengthen our immune system; to protect our bodies from viruses and bacteria; to fight toxins and free radicals, which cause diseases; to prevent nutritional deficiency diseases; to prevent chronic degenerative diseases, including heart disease, cancer, and diabetes; to help maintain normal heart rhythm; and to promote healing.
2. Whole, plant-based foods are our only source of dietary fiber, and plant-based foods are high-fiber foods. Soluble fiber dissolves and forms a gel-like substance in your intestines that slows digestion, giving your body more time to absorb nutrients from food and making you feel full longer. Soluble fiber helps regulate blood sugar by slowing the absorption of sugar, which helps improve blood sugar levels for diabetics and reduces the chance of insulin spikes that can lead to the formation of kidney stones and gallstones. Soluble fiber also picks up and excretes some of the excess LDL cholesterol (bad cholesterol) that is unused by cells, thereby lowering LDL cholesterol levels. Insoluble fiber helps move food through your digestive tract and keep you regular. Most plant-based foods contain both types of fiber, some of which contain more of one type or the other.
High fiber foods (I’m not talking about fiber sprinkled over your low-fiber foods) offer significant protection against cancer (including colon cancer) and heart disease, lower your risk of developing hemorrhoids and diverticular disease (small pouches in your colon), may provide relief from irritable bowel syndrome, may prevent skin breakout and rashes, and may prevent or reduce severity of stroke and improve chances of recovery. These remarkable health effects do not come from fiber that’s been extracted from the plant package (whole food). Rather, they come from the entire plant package considered as a whole, containing nature’s nutrients packaged together along with the fiber.
High fiber foods (I’m not talking about fiber sprinkled over your low-fiber foods) offer significant protection against cancer (including colon cancer) and heart disease, lower your risk of developing hemorrhoids and diverticular disease (small pouches in your colon), may provide relief from irritable bowel syndrome, may prevent skin breakout and rashes, and may prevent or reduce severity of stroke and improve chances of recovery. These remarkable health effects do not come from fiber that’s been extracted from the plant package (whole food). Rather, they come from the entire plant package considered as a whole, containing nature’s nutrients packaged together along with the fiber.
3. Antioxidants are found almost exclusively in whole, plant-based foods*. Antioxidants prevent the formation of free radicals caused by oxidation of molecules, and neutralize existing free radicals, making them harmless. As a result, antioxidants slow some of the physical signs of aging, boost the immune system, and reduce the risk of degenerative diseases, including cancer, heart disease, Alzheimer’s, and cognitive impairment.
Imagine for a moment what happens when you cut open a fresh avocado – it quickly turns brown due to oxidation from exposure to oxygen in the air. If you leave the avocado exposed for a long period of time, it turns black and eventually shrivels up. That’s the same thing that happens inside your body due to oxidants and free radicals that come from eating a poor diet such as the Standard American Diet (one lacking in nutrients) and stress. Now, imagine fresh lemon juice squeezed over that same avocado – the avocado flesh remains green much longer. In other words, the damage due to aging is slowed by the lemon juice, which is loaded with vitamin C, a powerful antioxidant. Now imagine what eating whole, plant-based foods full of antioxidants will do inside your body! Antioxidants found in whole plant foods include vitamins A, C, and E, beta-carotene, flavonoids (polyphenols), lutein, lignin, and lycopene, plus many, many more that have not yet been identified.
*Antioxidants could be present in some animal-based foods depending on what the animal ate and had stored in its tissues at the time of its death.
Imagine for a moment what happens when you cut open a fresh avocado – it quickly turns brown due to oxidation from exposure to oxygen in the air. If you leave the avocado exposed for a long period of time, it turns black and eventually shrivels up. That’s the same thing that happens inside your body due to oxidants and free radicals that come from eating a poor diet such as the Standard American Diet (one lacking in nutrients) and stress. Now, imagine fresh lemon juice squeezed over that same avocado – the avocado flesh remains green much longer. In other words, the damage due to aging is slowed by the lemon juice, which is loaded with vitamin C, a powerful antioxidant. Now imagine what eating whole, plant-based foods full of antioxidants will do inside your body! Antioxidants found in whole plant foods include vitamins A, C, and E, beta-carotene, flavonoids (polyphenols), lutein, lignin, and lycopene, plus many, many more that have not yet been identified.
*Antioxidants could be present in some animal-based foods depending on what the animal ate and had stored in its tissues at the time of its death.
4. Whole, plant-based foods are our only source of carbohydrates. Carbohydrates are a major source of metabolic energy, they are one of three essential components of DNA and RNA, and they play key roles in cell-cell recognition processes. Carbohydrates provide out bodies with over 60% of the fuel it needs, and glucose from carbohydrates is the only source of fuel for our brains! It’s not possible to get all the nutrients our bodies need for optimal health without lots of (unrefined) carbohydrate-rich foods.
Carbohydrates found in whole, plant-based foods are both complex (fiber and starch) and simple (sugars). All carbohydrates that we consume are made up of sugar units (mainly glucose or fructose) chemically bound together. In the case of complex carbohydrates, there are hundreds to hundreds of thousands of sugar units chemically bound together. During digestion our bodies have to break all those chemical bonds apart in order to absorb the sugars because our intestines can only absorb individual sugar units. That takes time and energy (calories), and keeps us from absorbing all the sugar at once, which prevents sugar spikes and helps regulate blood sugar levels and also prevents insulin resistance (and type 2 diabetes) from having too much sugar in the blood over time. Fiber has the most sugar units and cannot be digested by our bodies. The simple sugars that we consume typically have only two sugar units bound together by a single chemical bond, which makes these sugars very easy to immediately break apart into individual sugar units that can quickly get absorbed. In the case of fruit, which can be high in sugar, the fiber that is naturally present in fruit slows absorption of the simple sugars and prevents sugar spikes (it’s better to eat whole fruit than juice because juice is missing the fiber that slows sugar absorption). In either case, sugars from whole, plant-based foods enter our blood slowly, causing only gradual rises in insulin levels and allowing insulin to do its job of getting the blood sugar (glucose) into cells for energy rather than converting the excess sugar in our blood into fat.
Carbohydrates found in whole, plant-based foods are both complex (fiber and starch) and simple (sugars). All carbohydrates that we consume are made up of sugar units (mainly glucose or fructose) chemically bound together. In the case of complex carbohydrates, there are hundreds to hundreds of thousands of sugar units chemically bound together. During digestion our bodies have to break all those chemical bonds apart in order to absorb the sugars because our intestines can only absorb individual sugar units. That takes time and energy (calories), and keeps us from absorbing all the sugar at once, which prevents sugar spikes and helps regulate blood sugar levels and also prevents insulin resistance (and type 2 diabetes) from having too much sugar in the blood over time. Fiber has the most sugar units and cannot be digested by our bodies. The simple sugars that we consume typically have only two sugar units bound together by a single chemical bond, which makes these sugars very easy to immediately break apart into individual sugar units that can quickly get absorbed. In the case of fruit, which can be high in sugar, the fiber that is naturally present in fruit slows absorption of the simple sugars and prevents sugar spikes (it’s better to eat whole fruit than juice because juice is missing the fiber that slows sugar absorption). In either case, sugars from whole, plant-based foods enter our blood slowly, causing only gradual rises in insulin levels and allowing insulin to do its job of getting the blood sugar (glucose) into cells for energy rather than converting the excess sugar in our blood into fat.
5. All natural, unprocessed whole, plant-based foods are rich in calcium. Calcium is good for strong bones and teeth, and helps prevent osteoporosis. Many whole, plant-based foods provide us with more calcium per 100 calories than milk and are the healthiest sources of calcium. One hundred calories of whole milk has 188 mg of calcium. Compare that to the calcium levels in 100 calories of romaine lettuce (195 mg), kale (271 mg), Swiss chard (268 mg), spinach (432 mg), firm tofu prepared with calcium sulfate (470 mg), collard greens (539 mg), turnip greens (685 mg), and bok choy (809 mg). Even a whole orange has approximately 60 mg of calcium! Whole, plant-based foods have been shown to be a better source of calcium than animal-based foods (i.e., dairy products such as milk, yogurt, and cheese) because plant-based foods have better absorption rates and higher retention, while animal protein induces calcium leaching from bones and calcium excretion in the urine.
6. Whole, plant-based foods provide us with plenty of protein. The recommended daily allowance (RDA) for protein has a large safety margin built in that nearly doubles the minimum requirement determined by nitrogen-balance studies. For the average person, only 8-10% of the calories consumed daily need to come from protein, and except for fruit, at least 10% of the calories in most whole, plant-based foods come from protein. For example, typically 25 – 50% of the calories in leafy greens come from protein! The RDA for protein, which is more protein than we actually need, is about 44 grams of protein for a 120-pound woman and about 55 grams of protein for a 150-pound man. A diet rich in nutrient-dense whole, plant-based foods can provide roughly 40 – 70 grams of protein and only 1,200 – 1,800 calories per day without all the cholesterol and saturated fats that come with protein from animal-based foods!
What about athletes and weight lifters – do they need more protein? Yes, they do, and they need more calories as well. Athletes and weight lifters can satisfy their increased appetite and need for calories and protein by consuming even more whole, plant-based foods. And in case you were wondering, many successful world-class athletes are vegan, proving that a plant-based diet satisfies protein requirements for excellence in sports. Some world-class athletes who have tried a whole food plant-based diet have found improved recovery time, endurance, and coordination during and after competitive sport events. Here are some examples of vegan athletes across many sports:
Body Builders: Robert Cheeke (Competitive Amateur Bodybuilder), Jonny Gibbings (Competitive Bodybuilder and Strength Trainer), Kenneth Williams (Competitive Amateur Bodybuilder)
Cycling: Molly Cameron (Professional cycle-cross racing cyclist), David Zabriskie (Professional road bicycle racer)
Track and Field: Carl Lewis (World Famous Track Athlete; Olympic Gold Medalist)
Triathletes: Brendan Brazier (Professional Ironman Triathlete), Dr. Ruth Heidrich (World Class Ironwoman Triathlete),
Tennis: Martina Navratilova (Tennis champion), Serena Williams (Women’s singles tennis, ranked No. 1 by the Women’s Tennis Association on Feb. 18, 2013 for the 6th time), Venus Williams (Women’s singles tennis, formerly ranked No. 1 by the Women’s Tennis Association 3 times)
Basketball: Taj McWilliams-Franklin (Women’s Professional Basketball; Power Forward, Minnesota Lynx), Salim Stoudamire (NBA; point guard, Atlanta Hawks);
Soccer: Dwayne De Rosario (Major League Soccer; 4-time Canadian Player of the Year, 2011 MLS MVP, D.C. United)
Hockey: Georges Laraque (Professional Hockey, Forward, Montreal Canadians), Mike Zigomanis (Hockey; centre, Toronto Maple Leaves)
National Football League: David Carter (Defensive Lineman, Oakland Raiders), Arian Foster (Running Back, Houston Texans), Tony Gonzalez (Pro Bowler, Record-Setting Tight End, Atlanta Falcons), Eric Johnson (Tight End, San Francisco 49ers), Ricky Williams (Heisman Trophy Winner, Running Back, New Orleans Saints, Miami Dolphins, Baltimore Ravens)
Other Sports: Pat Reeves (World Class Power Lifter AND Marathon Runner), Jake Shields (Champion American Mixed Martial Artist), UltraMantis Black (Professional Wrestler), Timothy Bradley (Professional Boxer)
What about athletes and weight lifters – do they need more protein? Yes, they do, and they need more calories as well. Athletes and weight lifters can satisfy their increased appetite and need for calories and protein by consuming even more whole, plant-based foods. And in case you were wondering, many successful world-class athletes are vegan, proving that a plant-based diet satisfies protein requirements for excellence in sports. Some world-class athletes who have tried a whole food plant-based diet have found improved recovery time, endurance, and coordination during and after competitive sport events. Here are some examples of vegan athletes across many sports:
Body Builders: Robert Cheeke (Competitive Amateur Bodybuilder), Jonny Gibbings (Competitive Bodybuilder and Strength Trainer), Kenneth Williams (Competitive Amateur Bodybuilder)
Cycling: Molly Cameron (Professional cycle-cross racing cyclist), David Zabriskie (Professional road bicycle racer)
Track and Field: Carl Lewis (World Famous Track Athlete; Olympic Gold Medalist)
Triathletes: Brendan Brazier (Professional Ironman Triathlete), Dr. Ruth Heidrich (World Class Ironwoman Triathlete),
Tennis: Martina Navratilova (Tennis champion), Serena Williams (Women’s singles tennis, ranked No. 1 by the Women’s Tennis Association on Feb. 18, 2013 for the 6th time), Venus Williams (Women’s singles tennis, formerly ranked No. 1 by the Women’s Tennis Association 3 times)
Basketball: Taj McWilliams-Franklin (Women’s Professional Basketball; Power Forward, Minnesota Lynx), Salim Stoudamire (NBA; point guard, Atlanta Hawks);
Soccer: Dwayne De Rosario (Major League Soccer; 4-time Canadian Player of the Year, 2011 MLS MVP, D.C. United)
Hockey: Georges Laraque (Professional Hockey, Forward, Montreal Canadians), Mike Zigomanis (Hockey; centre, Toronto Maple Leaves)
National Football League: David Carter (Defensive Lineman, Oakland Raiders), Arian Foster (Running Back, Houston Texans), Tony Gonzalez (Pro Bowler, Record-Setting Tight End, Atlanta Falcons), Eric Johnson (Tight End, San Francisco 49ers), Ricky Williams (Heisman Trophy Winner, Running Back, New Orleans Saints, Miami Dolphins, Baltimore Ravens)
Other Sports: Pat Reeves (World Class Power Lifter AND Marathon Runner), Jake Shields (Champion American Mixed Martial Artist), UltraMantis Black (Professional Wrestler), Timothy Bradley (Professional Boxer)
7. Whole, plant-based foods are low in calories. Eating foods high in nutrients and fiber and low in calories allows us to fill up without consuming excess calories. Our appetites are controlled by fiber, nutrient density, and caloric density. Plant-based foods are high in fiber and nutrient density, while at the same time are low in caloric density, a perfect combination! Because of the high nutrient density, diets high in whole, plant-based foods curb hunger and food cravings, and lead to permanent weight loss. We can eat whole, plant-based foods to our heart’s content (literally) and still lose weight or keep it off permanently!
8. Most whole, plant-based foods are low in fat, and the fats that are found in whole, plant-based foods are nutrient-dense. Unlike oils, in which 100% of the calories come from fat (oils have little or no nutrients because the fat has been extracted and nutrients remain in the plant material), whole, plant-based foods have a lower percentage of calories from fat because all the nutrients and fiber remain packaged with the fat. For example, although 72% of the calories in raw almonds come from fat, almonds are also loaded with protein, fiber, vitamin E (an antioxidant), riboflavin, magnesium, phosphorous, copper, manganese, calcium, plus additional unidentified nutrients. Plant-based foods that are high in fat include nuts (e.g., raw almonds, walnuts, cashews, peanuts, and brazilnuts; 66 – 85% calories from fat), seeds (e.g., flaxseeds, sesame seeds, pumpkin seeds, and sunflower seeds; 52 – 74% calories from fat), avocados (77% calories from fat), olives (88% calories from fat), and coconut meat (79% calories from fat). These foods should be included in limited amounts daily in a healthy diet.
Ground flaxseeds and walnuts (as well as soybeans and leafy greens) happen to be excellent sources of omega-3 fatty acids. There are many potential health benefits associated with eating omega-3 fatty acids, including protection against diabetes, heart disease, and cancer, lower blood triglyceride levels, reduced inflammation, possible protection against Alzheimer’s disease and dementia, and less depression.
Ground flaxseeds and walnuts (as well as soybeans and leafy greens) happen to be excellent sources of omega-3 fatty acids. There are many potential health benefits associated with eating omega-3 fatty acids, including protection against diabetes, heart disease, and cancer, lower blood triglyceride levels, reduced inflammation, possible protection against Alzheimer’s disease and dementia, and less depression.
9. Most of the fats that are found in plant-based foods are unsaturated fats (monounsaturated and polyunsaturated). Unlike animal-based foods and many processed, refined foods, most whole, plant-based foods contain little or no saturated fats. Exceptions include tropical oils such as palm or coconut oil and cocoa butter from cocoa beans. Consuming too much saturated fat can raise your level of LDL (bad) cholesterol and increase your risk for heart disease. However, not all saturated fats are created equal – they differ in the length of the fatty acid chains. While typical animal-based saturated fats have longer fatty acid chains (long-chain fatty acids, mostly palmitic acid and stearic acid), coconut oil is made up of nearly 50% lauric acid (a shorter, medium-chain fatty acid) which has antiviral, antimicrobial, and antifungal properties and may lower atherosclerotic risk (hardening of the arteries) by raising HDL (good) cholesterol levels.
10. A diet rich in whole, plant-based foods helps you lower your cholesterol. Plants essentially have no cholesterol. Instead, plants have phytosterols, which are cholesterol-like compounds that compete with cholesterol for absorption into our intestines, reducing the amount of cholesterol we can absorb from food. Phytosterols have been shown to lower blood cholesterol and triglycerides, and may reduce the risk of heart disease. Additionally, phytosterols may inhibit lung, stomach, ovarian, and breast cancers.
11. You will lose weight and keep it off forever eating a diet that’s abundant in whole, plant-based foods, even if you consume more calories. You have to consume a large amount of most whole, plant-based foods in order to increase your calorie consumption relative to consuming processed or animal-based foods! In The China Project, T. Colin Campbell and his Colleagues found extensive correlations linking the consumption of whole plant-based diets to optimal health and weight. One very interesting finding from that study is that the average Chinese consumed about 2,641 calories per day from mostly whole, plant-based foods (only about 10% of the calories were from animal-based foods), compared to the average American who consumed 1,989 calories daily on the Standard American Diet (the findings were standardized for a body weight of 143 pounds). Interestingly, although Chinese consume more calories than Americans (the least active Chinese consume 30% more calories than Americans), Chinese in general are thinner and have 20% less body weight than Americans. Green vegetables are so incredibly low in calories and rich in nutrients & fiber that the more of them you eat, the more weight you will lose!
12. Whole, plant-based foods reduce our risk for chronic degenerative diseases. One of the key findings of The China Project was a strong correlation between diet and disease risk. According to T. Colin Campbell: “The closer people came to consuming an all plant-based diet, the lower their risk for chronic degenerative diseases so common in the west”. Diets rich in nutrient-dense whole, plant-based foods (including little or no animal-based foods (less than 10% of calories consumed)) offer many health benefits, including reduced cholesterol and triglyceride levels, lower blood pressure, increased HDL (good cholesterol) levels, stable blood sugar levels, improved insulin sensitivity, less oxidative stress, lower inflammatory response, enhanced mechanisms for cellular repair (many diseases have similar mechanisms at the cellular level), better defenses against environmental stresses, and protection of genes associated with removal of oxygen radicals. All these benefits offer protection against chronic degenerative diseases such as heart disease, stroke, diabetes, and cancers, as well as delayed onset of late-life diseases. Laboratory experiments in rats have shown resistance to experimentally induced cancers when fed a diet high in plant-based foods and low in animal-based foods (below 10%).
Impressive extensive evidence in the peer-reviewed scientific literature based on years of research as well as personal accounts of physicians and patients around the world have consistently demonstrated that as consumption of whole, plant-based foods increases, chronic degenerative diseases decrease or disappear completely, including heart disease, stroke, diabetes, cancers (including breast, colon, rectum, and prostate cancers), osteoporosis, kidney disease, macular degeneration, dementia, and Alzheimer’s disease. Nutrition that is beneficial for one chronic disease will support overall good health in part because these diseases share a common biochemistry and nutrition acts through biochemistry to impact these diseases. In addition to preventing chronic degenerative diseases, the same nutrition from whole, plant-based foods can also halt or even reverse diseases once diagnosed.
Impressive extensive evidence in the peer-reviewed scientific literature based on years of research as well as personal accounts of physicians and patients around the world have consistently demonstrated that as consumption of whole, plant-based foods increases, chronic degenerative diseases decrease or disappear completely, including heart disease, stroke, diabetes, cancers (including breast, colon, rectum, and prostate cancers), osteoporosis, kidney disease, macular degeneration, dementia, and Alzheimer’s disease. Nutrition that is beneficial for one chronic disease will support overall good health in part because these diseases share a common biochemistry and nutrition acts through biochemistry to impact these diseases. In addition to preventing chronic degenerative diseases, the same nutrition from whole, plant-based foods can also halt or even reverse diseases once diagnosed.
13. Whole, plant-based foods slow the aging process, so you are likely to live longer and look younger. Antioxidants and other nutrients found in plant-based foods reduce parameters of cellular aging, slow metabolic rate, and suppress genetic alterations associated with aging, all of which slow the aging process. Carotenoids and other nutrients in vegetables prevent age-related diseases. Substances in fruit have unique effects on preventing aging and deterioration of the brain, and fruit is associated more than any other food with lowered mortality from all cancers combined. Diets rich in whole, plant-based foods promote thinness, and there is a concrete link between thinness and longevity (as well as between obesity and a shorter lifespan).
14. Whole, plant-based foods reduce our dependency on medications and supplements. Medications that manage conditions such as cholesterol, blood pressure, diabetes, and pain merely treat the symptoms without addressing the underlying causes of those symptoms. Nutrient-dense whole, plant-based foods help our bodies recover naturally from the conditions that cause the symptoms, so not only do the symptoms disappear, in most cases the condition disappears as well, reducing or even eliminating altogether the need for medications as well as preventing any future need for medications.
Vitamins, minerals, and phytochemicals from whole, plant-based foods are much more powerful than those isolated in supplements. There are thousands of nutrients packaged together by nature in whole, plant-based foods, most of which have not yet been identified, which means that we don’t yet understand how all those nutrients work together to enhance the effects of the vitamins and minerals that we do know about. A vitamin or dietary supplement taken to consume an isolated nutrient is missing all those other nutrients that likely impact how well our bodies absorb, transport, distribute, and process the desired nutrient. If we’re eating a diet rich in nutrient-dense whole, plant-based foods, there is little or no need for vitamins and nutritional supplements. There are exceptions: you need vitamin D3 if you get little sun exposure and vitamin B12 if you consume no animal-based foods.
The bottom line is that by eating a diet rich in nutrient-dense whole, plant-based foods and very limited or no animal-based foods (less than 10% of calories consumed), you can greatly reduce and possibly even eliminate all medications and most supplements.
“Let food be thy medicine and medicine be thy food” ~Hippocrates
Vitamins, minerals, and phytochemicals from whole, plant-based foods are much more powerful than those isolated in supplements. There are thousands of nutrients packaged together by nature in whole, plant-based foods, most of which have not yet been identified, which means that we don’t yet understand how all those nutrients work together to enhance the effects of the vitamins and minerals that we do know about. A vitamin or dietary supplement taken to consume an isolated nutrient is missing all those other nutrients that likely impact how well our bodies absorb, transport, distribute, and process the desired nutrient. If we’re eating a diet rich in nutrient-dense whole, plant-based foods, there is little or no need for vitamins and nutritional supplements. There are exceptions: you need vitamin D3 if you get little sun exposure and vitamin B12 if you consume no animal-based foods.
The bottom line is that by eating a diet rich in nutrient-dense whole, plant-based foods and very limited or no animal-based foods (less than 10% of calories consumed), you can greatly reduce and possibly even eliminate all medications and most supplements.
“Let food be thy medicine and medicine be thy food” ~Hippocrates
15. A diet rich in whole, plant-based foods will save you money. According to Fox Business News, the monthly out-of-pocket cost for the average consumer taking prescription drugs is $59.00, and 12% of Americans spend $100 or more. Other reports indicate that many spend around $50 monthly on vitamins and/or dietary supplements, and some spend as much as $300! How much do you spend out-of-pocket every month on medications and/or supplements?
By allowing you to reduce and possibly eliminate all medications and most supplements, a diet rich in whole, plant-based foods will reduce your out-of-pocket spending on medications and supplements. Furthermore, it will allow you to cut down on the number of visits to see your doctor(s), which means less out-of-pocket expenses associated with doctor visits as well.
On another note, if you are a dog owner, you won’t have to purchase bags to pick up after your dog because you will have an abundance of plastic bags from all the produce that you purchase.
By allowing you to reduce and possibly eliminate all medications and most supplements, a diet rich in whole, plant-based foods will reduce your out-of-pocket spending on medications and supplements. Furthermore, it will allow you to cut down on the number of visits to see your doctor(s), which means less out-of-pocket expenses associated with doctor visits as well.
On another note, if you are a dog owner, you won’t have to purchase bags to pick up after your dog because you will have an abundance of plastic bags from all the produce that you purchase.
16. Whole, plant-based foods are satisfying and delicious! There is so much variety and are so many creative ways to eat whole, plant-based foods! Often times I find that with very simple substitutions in my favorite recipes, they taste even fresher and better than the original recipe! For example, one of my favorite substitutions is to use lite coconut milk in place of cow’s milk to get a rich, creamy texture with a subtle sweetness. Another example is to use raw cashews to create an amazing Alfredo sauce to enjoy over fresh vegetables and whole grain pasta that is filling, delicious, and loaded with nutrients while lacking in the saturated fats and cholesterol of its dairy counterpart (go to the recipe tab at the top to find out how to make this delicious sauce!). Explore recipes posted on this and other websites.
17. Warning: there will be noticeable side effects! Some of the likely side effects from eating a diet abundant in whole, plant-based foods (at least 90% of calories consumed; 100% is best!) may include any or all of the following: optimal health; permanent weight loss; increased energy; look and feel better; look and feel younger; lower cholesterol; lower blood pressure; elimination of most migraines, acne, colds, flu, chronic pain, and intestinal distress; lower or no need for medication; strong bones; preserving eyesight; longevity; curing erectile dysfunction; preventing, treating, and possibly halting or reversing heart disease, stroke, diabetes, cancer, osteoporosis, kidney stones, constipation, and arthritis. If you consume a whole plant-based diet and your health improves, you’ve been warned!
18. Considering a whole plant-based diet? You’re not alone. Some famous vegans:
Singers, songwriters, and musicians: Chad Ackerman, Bryan Adams, Andre 3000, Fiona Apple, Erykah Badu, Brian Bell (Weezer), Beyoncé, Bono (U2), Garth Brooks, Geezer Butler (Black Sabbath), Chrissie Hynde (Pretenders), Tony Kanal (No Doubt), Anthony Kiedis (Red Hot Chili Peppers), K.D. Lang, Avril Lavigne, Michael Madden (Maroon 5), Matisyahu, Moby, Alanis Morrissette, Jason Mraz, Bif Naked, Ozzy Osbourne, Prince, Grace Slick (Jefferson Airplane/Jefferson Starship), Geoff Tate (Queensryche), Shania Twain; Carrie Underwood, Weird Al Yankovic, Yaz, Trisha Yearwood, Jay Z, Rob Zombie
Actors, comedians, and celebrities: Casey Affleck, Pamela Anderson, Alec Baldwin, Ed Begley, Jr., Kristen Bell, Linda Blair, Russell Brand, Beau Bridges, Mayim Byalik, Casey Kasem, James Cromwell, Ted Danson, Ellen DeGeneres, Emily Deschanel, Sara Gilbert, Daryl Hannah, Woody Harrelson, Samuel L. Jackson, Jared Leto, Matisyahu, Toby Mcguire, Alyssa Milano, Lea Michele, Demi Moore, Sandra Oh, Michelle Pfeiffer, Joaquin Phoenix, Brad Pitt, Natalie Portman, Portia de Rossi, Alicia Silverstone, Steve-O, Ben Stiller, Betty White, Olivia Wilde, Vanesa A. Williams
Other famous vegans: T. Colin Campbell, Ph.D. (Nutritional Biochemist, Speaker, and Author); Cesar Chavez (Founder, National Farm Workers Association), President Bill Clinton (42nd President of the U.S.), Chelsea Clinton (Daughter of President Bill Clinton), Dr. Caldwell Esselstyn (Physician, Author, former Olympic Rowing Champion); Al Gore (former Vice President of the U.S.); Michael Greger (Physician); Petra Nemcova (Supermodel); Al Sharpton (Reverend); Steve Wynn (Entrepreneur)
Singers, songwriters, and musicians: Chad Ackerman, Bryan Adams, Andre 3000, Fiona Apple, Erykah Badu, Brian Bell (Weezer), Beyoncé, Bono (U2), Garth Brooks, Geezer Butler (Black Sabbath), Chrissie Hynde (Pretenders), Tony Kanal (No Doubt), Anthony Kiedis (Red Hot Chili Peppers), K.D. Lang, Avril Lavigne, Michael Madden (Maroon 5), Matisyahu, Moby, Alanis Morrissette, Jason Mraz, Bif Naked, Ozzy Osbourne, Prince, Grace Slick (Jefferson Airplane/Jefferson Starship), Geoff Tate (Queensryche), Shania Twain; Carrie Underwood, Weird Al Yankovic, Yaz, Trisha Yearwood, Jay Z, Rob Zombie
Actors, comedians, and celebrities: Casey Affleck, Pamela Anderson, Alec Baldwin, Ed Begley, Jr., Kristen Bell, Linda Blair, Russell Brand, Beau Bridges, Mayim Byalik, Casey Kasem, James Cromwell, Ted Danson, Ellen DeGeneres, Emily Deschanel, Sara Gilbert, Daryl Hannah, Woody Harrelson, Samuel L. Jackson, Jared Leto, Matisyahu, Toby Mcguire, Alyssa Milano, Lea Michele, Demi Moore, Sandra Oh, Michelle Pfeiffer, Joaquin Phoenix, Brad Pitt, Natalie Portman, Portia de Rossi, Alicia Silverstone, Steve-O, Ben Stiller, Betty White, Olivia Wilde, Vanesa A. Williams
Other famous vegans: T. Colin Campbell, Ph.D. (Nutritional Biochemist, Speaker, and Author); Cesar Chavez (Founder, National Farm Workers Association), President Bill Clinton (42nd President of the U.S.), Chelsea Clinton (Daughter of President Bill Clinton), Dr. Caldwell Esselstyn (Physician, Author, former Olympic Rowing Champion); Al Gore (former Vice President of the U.S.); Michael Greger (Physician); Petra Nemcova (Supermodel); Al Sharpton (Reverend); Steve Wynn (Entrepreneur)
Resources
- T. Colin Campbell, Ph.D. and Thomas M. Campbell II, M.D., The China Study, Dallas, Benbella Books, 2006
- T. Colin Campbell, Ph.D. and Howard Jacobson, Ph.D., Whole. Rethinking the Science of Nutrition, Dallas, Benbella Books, 2013
- Rory Freedman and Kim Barnouin, Skinny Bitch, Philadelphia, Running Press, 2005
- Joel Fuhrman, M.D., Eat to Live, New York, Little, Brown, and Company, 2011
- J. Morris Hicks, Healthy Eating Healthy World, Dallas, Benbella Books, 2011
- Forbes, Ten health benefits of fiber, 2009, http://www.forbes.com/pictures/mkg45kgmj/ten-health-benefits-of-a-high-fiber-diet/
- Molly McAdams, LIVESTRONG, What are the benefits of antioxidants?, 2013, http://www.livestrong.com/article/22010-benefits-antioxidants/
- Wikipedia, Antioxidant, http://en.wikipedia.org/wiki/Antioxidant
- Neema Fotoohi, AntioxidantsDetective, The antioxidant benefits we need, 2013, http://www.antioxidantsdetective.com/antioxidants-benefits.html
- SELFNutritionData, http://nutritiondata.self.com/
- Katie “The Wellness Mama”, WellnessMama, The many benefits of coconut oil, http://wellnessmama.com/2072/benefits-of-coconut-oil/
- Elizabeth Walling, Learn about the many benefits of lauric acid in coconut oil, Natural News, 2009, http://www.naturalnews.com/026819_lauric_acid_coconut_oil.html
- American Institute for Cancer Research, http://preventcancer.aicr.org/site/PageServer?pagename=recommendations_04_plant_based
- USDA National Nutrient Database http://www.ars.usda.gov