Plant-based diets are growing in popularity among consumers around the world. More and more people are realizing the health benefits of reducing or eliminating animal products from their daily diet.
Some opt for plant-based diets precisely for health reasons, others for the sake of our planet. Regardless of the reasons for adopting a plant-based lifestyle, it is worth remembering that plant-based diets can only be helpful if they are well-balanced and provide the body with an adequate portion of energy and all valuable nutrients.
What are the types of plant-based diets and can giving up zoonotic products affect athletic performance and achievement? What macro- and micro-nutrients are worth paying special attention to in order not to lead to deficiencies of valuable substances in the body?
What is a plant-based diet?
A plant-based diet is a way of eating based on plant-based products, while eliminating meat and zoonotic products or reducing their share in the daily menu.
The use of plant-based diets can be driven by economic, social, environmental, ethical or health factors.
Types of plant-based diets
There are several types of plant-based diets. Some of them are based on plant products, but they also contain products of animal origin. Others, however, are based only on natural ingredients. Plant-based diets include:
- lacto-ovo-vegetarian diet diet - in which the consumption of milk and dairy products, as well as eggs and plant-based products are allowed,
- lactovegetarian diet - during its application you can eat milk and dairy products, as well as plant-based foods,
- ovovegetarian diet - the consumption of eggs and plant products is allowed,
- pesco-vegetarian diet - a diet based mainly on plant products, but fish consumption is also allowed,
- vegan diet - in which only plant-based products can be eaten.
In addition, it is still worth noting the existence of semivegetarianism, which is a diet based mainly on plant products, allowing the consumption of fish, milk and dairy products or poultry from time to time.
An equally interesting diet is vitarianism, also known as the RAW diet. It's a way of eating based solely on plant-based products that have not been heat-treated.
How to get started?
It is advisable to start the adventure with a plant-based diet using the method of small steps. A drastic transition from a classical diet to a vegan diet can be very difficult and adversely affect both your well-being and health. Therefore, the best solution seems to be a gradual change in eating habits.
Transforming a conventional diet into a more plant-based one is a good idea to start with flexitarianism, or flexible vegetarianism. It is a type of plant-based diet that allows occasional consumption of meat or fish. In other words, flexitarianism may reduce the proportion of meat in the diet in favor of plant-based products, but it does not eliminate any of the zoonotic products completely.
After that, it is advisable to gradually increase the share of plant-based products in the daily diet and thus reduce the content of zoonotic foods.
Since a plant-based diet is usually a high-fiber diet, it is a good idea to gradually accustom the body and digestive system to higher amounts of this ingredient in order to avoid the occurrence of digestive complaints, such as bloating. When increasing the amount of fiber in your diet, it's worth remembering to supplement your diet with enough fluids.
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Why is it worth using plant-based diets?
Plant-based diets include the consumption of significant amounts of vegetables, fruits, dry pulses and nuts, vegetable fats and whole grains, i.e. only the healthy and valuable ingredients. So what benefits can come from following a plant-based diet on a daily basis?
- Plant foods can positively affect cognitive function,
- Following a vegetarian diet may increase cellular sensitivity to insulin and reduce the risk of type II diabetes - plant-based diets tend to contain more fiber, which can affect postprandial glucose levels. In addition, fiber can reduce the energy density of food, positively affect the feeling of satiety, and this can also translate into the amount of calories consumed.
- A plant-based diet may also be associated with a lower BMI, and thus may reduce the risk of overweight and obesity in the population - a plant-based menu may be distinguished by its lower energy content, and may also increase feelings of satiety. Thus, you can eat fewer calories and still be full.
- Following a plant-based diet can have a positive effect on cardiovascular health - the abundance of healthy fatty acids, vitamins and minerals, as well as fiber in a plant-based diet can have an effect on lowering blood cholesterol levels and lowering blood pressure, thereby reducing the risk of developing serious diseases such as stroke and ischemic heart disease.
- Plant-based diets can help the planet - some choose to follow plant-based diets for climate reasons. This is because the production of plant foods uses far fewer natural resources than animal husbandry and meat production. In addition, the production of food from plant products is associated with lower greenhouse gas emissions. In addition, producing 1 kg of beef requires about 15 thousand liters of water, while it takes 214 liters of water to grow 1 kg of tomatoes. Thus, it can be concluded that a plant-based diet can influence the reduction of water consumption in the world.
- Plant-based diets can make your daily menu include more vegetables and fruits, which, among other things, can be a valuable source of antioxidants. Thus, it can be concluded that a plant-based diet can have a positive effect on reducing oxidative stress and neutralizing free radicals, and thus can contribute to reducing the risk of developing many serious diseases.
Nutrients whose supply is worth paying attention to when using plant-based diets
Plant-based diets provide a lot of valuable nutrients to the body - it's hard to disagree with that. If well balanced, they can be a source of e.g. vitamins, minerals and antioxidants.
However, there are compounds that can only be found in zoonotic products, or their zoonotic sources may stand out for their much better bioavailability and assimilability. Therefore, especially on a vegan diet, it is worth paying attention to the proper balance of the diet and the supply of important components to the body, for example, in the form of dietary supplements.
Omega-3 fatty acids
Polyunsaturated fatty acids omega-6 and omega-3 are also called essential fatty acids because the human body is not capable of synthesizing them on its own. Therefore, they must be supplied to the system with daily food. Omega-6 fatty acids can be found in many plant products, so there should be no problem with their proper supply when following plant-based diets.
In case of omega-3 fatty acids, the source of alpha-linolenic acid (ALA) can be flax seeds, walnuts, linseed oil or chia seeds. However, a problem may arise with an adequate supply of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). The only plant source of these valuable acids may be marine algae, which are not widely available in our country. Therefore, supplementation with DHA and EPA acid is recommended among proponents of plant-based diets, especially among vegans.
Iron
Since non-heme iron, i.e. iron derived from plant products, is distinguished by a much lower bioavailability than heme iron, derived from zoonotic products, when following plant-based diets, it is worthwhile to supply the body with about 2 times more iron than when following a traditional diet. In addition, to increase the bioavailability of iron, it is a good idea to eat products that are a source of this element, along with foods rich in vitamin C.
Plant-based sources of iron include tofu, white beans, buckwheat groats, millet groats, red lentils or dry soybeans.
When following plant-based diets, it's also a good idea to regularly check your body's iron levels.
Calcium
The source of calcium in the daily diet is usually milk and dairy products. Therefore, when following vegetarian diets, there should be no problem getting enough of the element into your system.
However, the problem may arise during a vegan diet, which excludes the consumption of all zoonotic products. It is then worth using plant-based alternatives available on store shelves that are enriched in calcium. Incorporating ingredients such as poppy seeds, sesame seeds, parsley, almonds or amaranth, among others, into the menu can also be a good option.
Vitamin B12
Vitamin B12, also known as cobalamin, is found in products such as meat and processed meats, eggs and fish. Therefore, during plant-based diets, especially vegan diets, deficiencies of this compound can occur.
In addition, vegan diets can provide the body with significant amounts of folic acid, which in turn can mask the symptoms of inadequate vitamin B12 supply. That's why it's a good idea to take regular blood tests to monitor the level of the ingredient in the body. It may also be a good idea to include cobalamin-enriched plant products in your daily diet.
Vitamin D
A large part of the population can suffer from vitamin D deficiency, regardless of the type of diet used. However, since the dietary source of vitamin D may be oily marine fish, proponents of plant-based diets may be particularly vulnerable to deficiencies of this nutrient. Therefore, in addition to safe sun exposure, dietary supplements rich in vitamin D are recommended.
Plant-based diet among athletes
Supporters of plant-based diets continue to grow, not only among ordinary consumers, but also among athletes. Documented health benefits encourage physically active people to follow vegetarian or vegan diets. Can a plant-based diet improve sports performance?
The fact is that a properly balanced plant-based diet can meet all the energy and nutritional needs of athletes. However, according studies conducted to date, no better performance was found among vegetarians than among those following a conventional diet.
Scientific data suggest that plant-based diets can be an alternative to conventional diets and have a positive effect on health, but will not contribute to increased performance compared to athletes on conventional diets.
Plant-based diet - 3 vege recipes for delicious dishes
A plant-based diet, especially flexitarianism or lacto-ovo-vegetarianism, seems to be a good alternative to the classic diet. Increasing the proportion of plant-based products in the daily menu can positively affect your well-being, as well as improve health parameters. In addition, plant-based diets can also abound with delicious meals. Here are three examples of tasty dishes based on plant-based products!
Vegan panna cotta with strawberries
For a good start a delicious dessert! Have you heard of panna cotta? This is a popular Italian dessert, which in its traditional version is based on cream and gelatin. Today, however, it's time for its plant-based version!
Needed ingredients:
- can of coconut milk,
- 1 teaspoon of sugar,
- 3 teaspoons of agar,
- 1 teaspoon of potato flour,
- strawberries.
Method of preparing:
Shake a can of coconut milk, then pour 1/4 of the contents into a glass. Put the rest of the milk, along with the sugar and agar in a saucepan and, stirring, bring to a boil.
Add potato flour to coconut milk in a glass and mix thoroughly. When the contents of the saucepan come to a boil, slowly add the milk and flour to it, stirring constantly. Cook the mixture for a while longer, then transfer it to small dishes and let it cool down.
Next, put the dish in the fridge and chill for about 2 hours. In the meantime, blend the strawberries into a mousse. When the dessert is ready, remove it from the dish, transfer it to a plate and pour the strawberry mousse over it.
Breton-style chickpeas
It's time for the main course, namely an alternative to the traditional baked beans, which usually also includes the addition of sausage or bacon. Breton chickpeas are a veggie version of a popular dish, which is equally tasty and, what is important, quick to prepare.
Ingredients needed to prepare the dish:
- can of chickpeas,
- 1 onion,
- 200 g tomato puree,
- 1-2 tablespoons of tomato paste,
- spices: bay leaf, allspice, salt, pepper, cumin, sweet paprika, hot paprika, marjoram
- vegetable oil
- water.
The method of preparing the dish:
Peel the onion and cut it into cubes. In a pot, heat the oil and fry the onion. Add the spices and chickpeas to the heated pot. Mix the ingredients.
Add the rest of the ingredients (concentrate, tomato puree and a little water) and cover the pot with a lid. Cook for about 15 minutes, if the consistency is too thick add a little water and stir. Enjoy with whole wheat bread or your favorite groats or rice.
Bean pate with apple
An alternative to sandwiches that taste great, e.g. with the addition of cranberries or pickled cucumber.
Ingredients needed to prepare the pate:
- 2 cans of white beans,
- onion,
- apple,
- vegetable oil,
- 2 cloves of garlic,
- marjoram, salt, pepper.
Method of preparing:
Line a cake tin with baking paper or grease it with butter and sprinkle with breadcrumbs. Finely chop the onion. Peel and grate the apple on a large grater. Drain the beans from the marinade.
Heat the oil in a frying pan. Put the onions into the heated pan and fry them. Then add the apple, garlic and spices. Fry for about 5 minutes, stirring all the time. Add beans and fry all ingredients for a while more.
Next, blend the contents of the pan into a smooth mass and put it into a cake tin. Bake for about 45 minutes at 180 degrees. After baking, let the pate cool down.
Bibliography:
- https://pubmed.ncbi.nlm.nih.gov/27886704/
- https://waterfootprint.org/en/resources/interactive-tools/product-gallery/
- https://pubmed.ncbi.nlm.nih.gov/31728487/
- https://pubmed.ncbi.nlm.nih.gov/31728494/
- https://journals.viamedica.pl/folia_cardiologica/article/view/40340
- https://yadda.icm.edu.pl/yadda/element/bwmeta1.element.agro-6f7f79ca-a007-4f78-8a26-92f7125f185c
- https://pubmed.ncbi.nlm.nih.gov/26568522/
