Switching to a Plant-Based Diet
December 1st, 2018The words “vegetarian” and “vegan” for some people brings to mind food that “is missing something” or “not filling” or even “bad tasting”. Other people have told me they could never imagine themselves not eating meat in any one meal, or that they couldn’t stand the taste of tofu, which they believe to be the basis of all vegan/vegetarian diets. I think many of us have also been influenced by media and even the notorious “food pyramid” we were taught as kids, remember those giant chicken legs and steaks pictured in the middle of the pyramid? (BTW, the pyramid is no longer promoted and has evolved into a food plate which does not require animal protein!) In addition, we all have the memory of that one vegetarian/vegan friend who during dinner is forced to eat the green garnishes on the meat-filled plate or has to dig out the veggies from the chicken stir fry. Sure, they look sad and miserable, but that’s because their selections are limited. In the past, we have not made it friendly for people with food preferences different from our own, but as you read further, this is changing fast.
First, let’s define these terms. Vegan is the stricter diet which leaves out all forms of animal protein including eggs and dairy. However, some vegetarian diets can incorporate one or both of these exceptions. There is also another type called pescatarian (which allows fish and seafood to be eaten). For the purposes of this post, I will use vegetarian as it is more encompassing.
In my own life, while I am not completely a vegetarian/vegan, many of my meals during the week do fall into this category. This has happened very gradually over many years, mainly because I just feel better afterwards. It is a misconception that you must be “vegetarian/vegan all the time”. Some people even feel intimidated walking into a vegetarian restaurant because they feel they would be vilified for being a meat eater, like in some Hollywood thriller movie scene where there are a group of cult members who find out that there is an imposter in the group and attacks that person. Trust me, the vegetarian community is generally very open and accepting! While many Eastern religions follow plant based diets, vegan/vegetarian does not equal religious cult (another common misconception).
Are there health benefits? I would say, even a few plant-based meals can improve your health. Many studies have shown that reducing animal protein can lower LDL (bad type) cholesterol. I think part of this comes from “cost-avoidance”. For every vegetarian meal you are eating, you are not eating cholesterol-saturated fat-laden meats. Also, we often prepare meats with extra salt and fats. Eating more vegetables is also a main component of the DASH diet, which has been shown to lower blood pressure.
I have compiled some ways that you can adopt some elements of a non-animal diet into your life and pointers.
- Remove preconceptions of what meals should taste like. Ever wonder why we think that cereal, toast, eggs, milk and juice make us think of breakfast? Mostly it’s the influence of culture and advertising. In other cultures, such as Japan, breakfast is rice, pickles, and soup! When we’ve been eating a certain way for a long time (e.g. meat and potatoes) it can be difficult to imagine eating something different. We should be open to change and trying new things. Unfortunately, the lucrative meat industry has literally “force-fed” the concept that you must have meat to have a complete meal. Remember the beef commercials, “Beef, it’s what’s for dinner”? Sadly, there was never a similar push by the carrot or mushroom industry!
- Remove your past experiences with vegetarian meals from memory. Having lived in New York City my whole life, I have seen the plant based food scene literally blossom. Twenty years ago, you couldn’t really find really high quality vegetarian food restaurants. Most of them would be small diner-type restaurants with modest selections of salads and noodle dishes. I think for some people who shudder at the word “vegetarian”, they had tried these in the past and have allowed those memories to cloud their view on the vegetarian food scene ever since. These days, there are a wide array of amazing vegetarian restaurants some decorated with white table cloths, good wine selections, locally-sourced fresh organic produce and sometimes, prices to match. If you live in the New York City area, here are some restaurants that I recommend: XYST, Red Bamboo, Terri, Village Natural, Peacefood Cafe, Blossom, and Dirt Candy. You will certainly realize how tasty plant-based food can be!
- You will not be suddenly anemic (low blood levels of iron) or have low protein levels by reducing your meat intake moderately. A good example is the country of India. In some parts of India, over 70% of the residents have eaten completely vegetarian for thousands of years and most of them are not and could not possibly be anemic. I’m not one for conspiracy theories, but I think we have been ingrained at an early age with the thought that eating meat equates with proper nutrition.
- You will not be hungry. Vegetarian food is both filling and nourishing. Plants contain fiber which helps you to feel full. Many times, I actually felt more full eating a vegetarian meal than a meat based meal!
- If you like desserts, try vegan desserts. By not having eggs/milk/butter, they are often much healthier (fewer calories) for you and can be great for people with lactose intolerance. Moderation is the key as they still contain sugar.
- Try vegetarian for lunch. Since we often eat less during the mid-day meal, this could be a good opportunity. Here is my recipe for a savory healthy veggie wrap.
- Because the focus is not on meat, which is generally more expensive, vegetarian/vegan establishments will invest money on higher quality ingredients. For example, instead of mass produced mushrooms, they may use local, organic, and pesticide-free mushrooms. In general, these will taste far better. Also, since most vegetarians are health conscious, they will use healthier ingredients such as canola or olive oil instead of corn oil.
- You may save money eating vegetarian. Generally, vegetarian options are less expensive, but no less tasty. I’ve been to many top restaurants (that serve meat) with very high quality vegetarian dishes.
- Be selective with vegetarian food. I often tell people that vegetarian food doesn’t always equal healthy, just as meat is not always bad. For example, french fries with ketchup would be considered vegetarian technically, but of course are not healthy. Some vegetarian food will have extra salt added to enhance their flavors. I find that certain Indian vegetarian dishes will use clarified butter, called ghee, which can cause increase in cholesterol.
- Vegetarian food is not just tofu. Beans, mushrooms, root vegetables, and whole grains are often used to complete meals and are quite filling. Some places will use “mock meat” which is soy protein that is seasoned and textured. While some people have an issue with this as they believe it is trying to pander to the concept that we must eat meat, I find it helpful for people who want to transition. I have not eating beef for over six years for health reasons and every so often I miss classic beef dishes such as stir-fried beef with broccoli. I am often amazed at how amazingly similar it tastes with the meat substitute!
- If you enjoy cooking, use internet searches to find recipes. I love using Google to find vegetarian versions of foods I love. Try Googling your favorite foods and put the word “vegetarian” or “vegan”. For example, “vegetarian meatloaf”. You will be surprised how delicious they can be! Try my Tofu Caprese Salad.
- As in all my blogposts, my recommendation is to be open to trying new things and to make changes gradually. Ask yourself, how do I feel after I eat this food, how do I feel after I exercise, how do I feel after I meditate. If your answer is “I feel great”, keep going! Every little bit counts. Good health is a marathon, not a sprint!
