In part to documentaries like The Game Changers, “Plant Based” eating is in vogue right now, and with good reason. Ample research has shown that eating a diet with low amino acids is best for longevity and reducing/eliminating the amount of “big ag” beef/pork/poultry/eggs one consumes has very positive effects on the environment. Although, I do not promote or denounce any diet over another, I always encourage a way of eating that an individual finds doable (anxiety free) and yields the most health benefits. While I work with clients who eat a plant-based diet, I have found that dietary voids are very common, namely not consuming enough protein or developing a nutrient deficiency. Below are some tips that plant-based eaters should consider in relation to their daily food intake:
- Incorporate plant based (hemp, rice, alfalfa, flaxseed, soy) protein powders to sneak more protein into smoothies, yogurt and oatmeal. Be careful with pea protein, it is common for it to cause bloat in individuals that do not digest it well
- Consume plenty of beans and lentils to ensure you are getting enough protein with lunch and dinner Soak your beans/lentils prior to cooking or make them in a pressure cooker to remove lectins (AKA proteins that can cause inflammation/stomach discomfort)
- Avoid processed foods, specifically fake meat, to limit excess sodium & inflammatory ingredients Although many plant-based eaters love meat substitutes like Beyond Meat or Impossible Burger, the majority of them are made with GMO soy, bloat causing pea protein, inflammatory oils, excess sodium and saturated fat.
- Make seaweed salads to ensure you are getting enough B12, Magnesium and Omega 3’s Seaweed is one of a few non-animal sources of DHA, an omega 3 fatty acid commonly found in fish and eggs, that promotes brain health. Additionally, consuming seaweed can have a great effect on blood sugar levels and insulin sensitivity. Check out this seaweed salad recipe here.
- Taking a Spirulina or Chlorella supplement If consuming seaweed salad is not your thing, Spirulina and Chlorella supplements are much more convenient. Both contain high levels of protein, vitamins, and minerals. Since their nutrient profiles differ slightly, (Spirulina contains more Protein, thiamine, and copper while Chlorella contains for Omega 3’s, Vitamin A, Iron and Zinc) you should consider your entire diet when deciding between the two.
- Consider getting blood work done with your physician. If you have been eating a plant-based diet consistently for a few months consider getting blood work done with your doctor to see if you have any nutrient deficiencies and then supplement accordingly.