Title: Not all Plant-based foods are healthy
Browsing the aisles at Whole Foods Market, I couldn't help but notice how many products on the shelves are now labeled as "plant based". There's plant-based pastry dough, veggie crisps, nut balls and protein bars! With so many "plant based" options, I can't help but worry how easy it can be to accidentally follow an unhealthy plant-based diet... Let me explain.
Remember when "vegan" meant fresh fruit, veggies, rice and beans? Back before there were thousands of vegan products, and before the option existed to become a "junk food vegan"? That same narrative is unfolding in the plant-based community today.
It is becoming increasingly easier to follow an unhealthy plant-based dietary pattern. If you're thinking that sounds like an oxymoron, I agree! The trouble is that, not all plant based dietary patterns are created equal, and we can't rely on marketing to identify healthy options.
The staples of a healthy plant-based dietary pattern include:
Intact whole grains (exclusively 100% whole grain flour) and starchy vegetables (yams, peas, corn)
Non-starchy vegetables and leafy greens
Protein-rich sources (beans, lentils, tofu, tempeh, seitan, soy products)
Health fats (nuts, nut butters, seeds, avocado, non-tropical vegetable oils)
Fresh or frozen fruits and berries
Contrast that to an unhealthy plant-based dietary pattern based on:
Processed grains (multigrain bread or enriched flour)
Sugary beverages (juices)
White potatoes
Sweets and desserts
Okay, but how much of a difference does it really make if we decide to base our diet on flour and refined plant foods? It turns out, this makes a huge difference.
In 2017, researchers at Harvard asked the question, how do these two variations on a plant-based dietary pattern effect our risk of coronary heart disease (like heart attacks) (1)? In this prospective cohort study, lower risk of heart attack (coronary heart disease) was only found in those who followed a healthy plant-based diet (as defined above) (1). Following this healthy plant-based dietary pattern lead to a 25% lower risk of heart attack (1).
Okay, but the unhealthy plant-based diet must have had some benefit, right? Sadly, it didn't. Following the unhealthy plant-based diet was actually associated with an increased risk of having a heart attack by 32% (1). Like I said, not all plant-based diets are equal.
That is why the Lifestyle Medicine Maine Weight Loss and Wellness Program focuses so closely on helping members achieve an optimal plant-based dietary pattern. Grounded in the evidence-based research and backed by behavioral change science, we make dietary transition easier!
Each week we practice getting these important food groups on our plate, as we make the transition towards a healthy plant based diet. We're losing weight and feeling better without counting calories. This isn't your typical dieting program.
Here at Lifestyle Medicine Maine we understand that shame can be paralyzing! That's why we embrace all members where they are at and support one another in making "next best options" as we practice and gain skills crafting meals that will improve our health. Gone are the days of feel like a failure. You are worth it and you can succeed, let us prove it to you! Join a group of like-minded individuals showing up for one another meal after meal. Session 04 of the Weight Loss and Wellness Program begins in early October, 2024, see you there!
References
Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. Satija, et al. Journal of the American College of Cardiology. (2017) https://www.jacc.org/doi/10.1016/j.jacc.2017.05.047
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