Plant based foods are growing in popularity throughout Australia for various reasons, including concerns for human health, animal welfare and the health of the environment. These foods are predominantly made up of whole grains, legumes, vegetables, fruits, nuts, and seeds. Additionally, crafty manufacturers have taken advantage of the trends and are using these products to create meat ‘look a likes’ (fake meat). Since 2018 dairy alternatives and meat substitutes have increased on average 14 percent each year.
Research has shown a diet rich in plant-based foods has many benefits. This may include:
- Prevents and reduces the risk of developing chronic disease (heart disease, diabetes, stoke and hypertension)
- Decreased risk of all cancers particularly gastrointestinal cancer as well as provides chemo protective properties.
- Great for the waistline. Studies have shown that vegans and vegetarians typically have lower levels of fat around organs and have lower rates of obesity. This can be partially attributed to plant-based diets having a positive effect on hunger hormones due to the high fibre content of these diets.
- Improves gut health. Plant-based diets can result in better heath because they positively influence our gut microbiota, the bacteria living in our gut. Plant-based eating tends to be higher in fibre and encourages greater plant based nutritional variety. Both factors have been found to have beneficial effects on our gut bacteria, which in turn reduces inflammation and hence our risk of developing chronic disease
Animal products can be included as part of a healthy diet and provide a major source of nutrients in our daily intake, particularly iron, B12, calcium and omega-3 fats. However, it is also possible to obtain enough of these nutrients on a plant-based diet. If you are planning on reducing your meat, dairy and egg consumption please ensure you are achieving sufficient levels of these nutrients with the help of your Dietitian to minimise the risk of nutrient deficiencies.
Here are some strategies to ensure you are getting these important nutrients into your diet.
Iron- Iron is an important mineral found in the blood. It is responsible for transporting the air we breathe in around our body. It’s naturally present in many plant and animal foods, however, the type of iron in animal products (called heme iron) is more easily absorbed than the non-heme iron found in plant foods. Legumes, tofu, nuts and seeds, whole grains and fortified breakfast cereals are all plant-based sources of iron. The absorption of non-haem iron can be increased by combining them with a food high in vitamin C, such as lemon juice, kiwi fruit, red capsicum, broccoli and tomatoes.
B12- Vitamin B12 is needed by the body to make red blood cells; therefore, a deficiency can lead to anaemia. The main source of B12 in the diet is animal products such as meat and eggs. It cannot be produced by plants, so consuming foods fortified with B12 or taking supplements is generally recommended if following a strict plant-based diet.
Calcium – Healthy bones and teeth rely on adequate amounts of calcium in the diet. Dairy foods are the richest source of calcium; however, it’s also present in some plant foods in smaller amounts. Fortified non-dairy milks, sesame and chia seeds, kale and tofu are all plant-based sources of calcium
Omega 3 – Omega-3 fatty acids are essential fats, meaning the body can’t make them on its own and therefore needs to obtain them from the food we eat. Fish and seafood are one of the richest sources of omega-3s, however, they are present in a different form in plant foods such as walnuts, flaxseeds (also called linseeds) and flaxseed oil, chia seeds and leafy green vegetables.
While the evidence is strong for why we should all consider a diet rich in plant-based foods, it’s simply not for everyone. From a health perspective, focussing on eating an abundance of whole plant-based foods and reducing highly processed and refined foods is the important part, not whether you include animal products or not. That may mean using oats instead of a refined breakfast cereal, replacing a meal with legumes or tofu a couple of times each week (or adding these into a meat-based dish), adding salad to your meal or choosing fruit and nuts as a snack rather than highly processed snack foods.
Remember, large changes may not always be required in order to improve your day to day food intake for health, vitality and wellbeing. Sometimes small, sustainable changes are far more effective in the long run.
THIS WEEK’S RECIPE: Amazing Veggie Burger
Written by Alissa Larrescy and Brady Schulz (Accr
edited Practising Dietitians, Accredited Nutritionists, Advanced Accredited Sports Dietitian from Healthy Lifestyles Australia)
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