New research published in Proceedings of National Academy of Sciences (PNAS) promises that upping your plant-based food intake will not only make you healthier, but also reduce greenhouse emissions. I asked the Nutrition Team at Medcan for context on this study and what advice they’d give their clients. Here’s what they had to say.
Q: So does this mean I should become a vegetarian?
A: There are few things in nutrition that are completely black and white.
In some cases eating animal products may be the better choice. A lot depends on our farming practices. Still, people who eat less red meat have a lower risk of heart disease, diabetes and colorectal cancer.
Q: If it’s green and from a plant, does that mean I’m making a smart food choice?
A: Eating your veggies is a wise habit. But not all veggies are created equal.
Plant-based means incorporating fruits, vegetables, whole grains, legumes (beans, peas, lentils), nuts and seeds into our diets. It also means getting more of our protein from non-animal sources such as legumes, soybeans and tofu, nuts, seeds and whole grains.
Also, eating vegetables does not offset nutrient-empty food and drink choices.
Adding vegetables doesn’t clean up a diet filled with refined carbohydrates, it doesn’t negate excess alcohol consumption and it doesn’t erase the impact of excess processed meat. However, there is no denying that including more vegetables daily is very likely a plus towards improving your health.
Q: I’ve tried other eating approaches, how can I make this one stick for me?
A: If you decide to make a change, do so gradually and within reason.
Consider your current diet and commit to realistic and sustainable changes over time. For example, shrink your meat portion to 1/4 of your plate or no more than the size of your palm, and load up on vegetables. Start with at least one vegetarian dinner per week featuring a plant-based protein such as a hearty lentil soup, a vegetarian chili or bean burrito.