PLANT BASED DIETS AMANDA MISSIMER, PHD RD LDN DEPARTMENT OF - - PowerPoint PPT Presentation

PLANT BASED DIETS

AMANDA MISSIMER, PHD RD LDN DEPARTMENT OF NUTRITION AND FOOD SCIENCES UNIVERSITY OF RHODE ISLAND

WHAT IS A PLANT BASED DIET?

MANY DEFINITIONS!

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A healthy, plant-based diet aims to maximize consumption of nutrient-dense plant foods

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While minimizing processed foods, oils, and animal foods (including dairy products and eggs)

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It encourages lots of vegetables (cooked or raw), fruits, beans, peas, lentils, soybeans, seeds, and nuts (in smaller amounts) and is generally low fat

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Leading proponents in the field have varying opinions as to what comprises the

• ptimal plant-based diet

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Ornish et al recommends allowing animal products such as egg whites and skim milk in small amounts for reversal of disease

AN OVERVIEW OF SUGGESTED HEALTHY EATING PATTERN

HEALTHY DIETS

¡ Variety ¡ Balance ¡ Nutrient and

energy adequacy

¡ Moderation

NUTRIENT DENSITY

¡ Nutrient content (protein, vitamins, minerals)

compared to kcal content

¡ Most nutrient dense foods

¡ Whole fruits ¡ Whole vegetables

WHICH HAS A GREATER NUTRIENT DENSITY?

10 ounces of soda or 10 ounces of milk?

Percent Contribution to Adolescent Female RDAs

40% 30% 20% 10% 0% Calories (kcal) 0% 10% 20% 30% 40% Protein Vitamin A Vitamin C Thiamin Riboavin Niacin Calcium Iron Sugared soft drink, 8 . oz. (1 cup) Fat-free milk, 8 . oz. (1 cup)

EMPTY CALORIE FOODS

¡ Foods that have a very low nutrient density ¡ T

end to be high in sugar and/or fat but few other nutrients

¡ Calories = “empty” ¡ Examples: soda, chips, cookies, candy

ENERGY DENSITY

¡ Food kcal (energy) content per gram compared to weight

• f food

¡ High in calories but weigh very little

¡ Can be healthy or unhealthy

¡ Often expressed as “kcal/g”

ENERGY DENSITY OF SELECTED FOODS

Very Low Energy Density High Energy Density Lettuce Graham crackers Tomatoes Peanut butter Carrots Nuts/seeds Broccoli Bacon Fat free milk Butter/margarine Oatmeal Cookies Fruits Chocolate Vegetables Fried foods * High water content Snack foods

NUTRIENT

• VS. ENERGY DENSITY

WHICH IS MOST NUTRIENT DENSE?

WHICH IS MOST ENERGY DENSE?

MYPLATE

MYPLATE

¡ Grains,

Vegetables and Fruits

¡ Carbs, fiber, vitamins,

minerals, phytochemicals

¡ Dairy, Protein foods

¡ Protein, vitamins,

minerals

SO WHY CHOOSE A “DIFFERENT DIETARY PATTERN?”

Religious Philosophical Ecological Health related reasons

VARYING TYPES OF DIETARY PATTERNS

VEGAN

¡ Vegan (or total vegetarian): Excludes all animal

products, especially meat, seafood, poultry, eggs, and dairy products. Does not require consumption of whole foods or restrict fat or refined sugar

RAW FOOD, VEGAN

¡ Raw food, vegan: Same exclusions as veganism as

well as the exclusion of all foods cooked at temperatures greater than 118°F

LACTO-VEGETARIAN

¡ Lacto-vegetarian: Excludes eggs, meat, seafood, and

poultry and includes milk products

OVO-VEGETARIAN

¡ Ovo-vegetarian: Excludes meat, seafood, poultry, and

dairy products and includes eggs

LACTO-OVOVEGETARIAN

¡ Lacto-ovo vegetarian: Excludes meat, seafood, and

poultry and includes eggs and dairy products

MEDITERRANEAN

¡ Mediterranean: Similar to whole-foods, plant-based diet but

allows small amounts of chicken, dairy products, eggs, and red meat once or twice per month. Fish and olive oil are

• encouraged. Fat is not restricted.

WHOLE-FOODS, PLANT

• BASED, LOW-FAT

¡ Whole-foods, plant-based, low-fat: Encourages plant foods in

their whole form, especially vegetables, fruits, legumes, and seeds and nuts (in smaller amounts). For maximal health benefits this diet limits animal products. Total fat is generally restricted.

PLANT

• BASED VS

VEGAN/VEGETARIAN

Be Careful!!

“GOOD” VERSUS “BAD” VEGETARIANS

COMPARE

PLANT BASED DIET

¡ Plant-based means food that comes from plants and

doesn’t include animal ingredients such as meat, milk, eggs,

• r honey

¡ A whole-food, plant-based diet lets you meet your

nutritional needs by focusing on natural, minimally- processed plant foods

HOW TO FOLLOW A PLANT

• BASED DIETARY

PATTERN

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Fruits: any type of fruit including apples, bananas, grapes, strawberries, citrus fruits, etc.

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Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.

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Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.

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Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.

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Legumes: beans of any kind, plus lentils, pulses, and similar ingredients.

PLANT BASED DIET SHOPPING LIST

HOW TO FOLLOW THIS DIETARY PATTERN

¡ Gradual incorporation of legumes, whole grains, and starchy

vegetables to your everyday routine

¡ Do your research ¡ Smart shopping ¡ Start slow: Meatless Monday

HEALTH BENEFITS – CASE STUDY

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A 63-year-old man with a history of hypertension (high blood pressure) and high cholesterol presented to his primary care physician with complaints of fatigue, nausea, and muscle cramps

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He had extremely high blood glucose - diagnosed with Type 2 diabetes (not

• verweight or obese)

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Prescribed 6-8 medications to manage his chronic diseases AND new diet

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Low-sodium, plant-based diet that excluded all animal products and refined sugars and limited bread, rice, potatoes, and tortillas to a single daily serving.

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Unlimited non-starchy vegetables, legumes, and beans, in addition to up to 2 ounces of nuts and seeds daily. He was also asked to begin exercising 15 minutes twice a day.

CASE STUDY OUTCOMES

¡ 16 week follow up ¡ Decreased blood pressure, cholesterol and glucose to within normal

ranges

¡ Reduced to 1 medication per day ¡ Not weight related ¡ Dramatic example

OTHER CHRONIC DISEASE IMPROVEMENTS

¡ Obesity ¡ Diabetes ¡ Heart disease ¡ High Blood pressure ¡ Overall mortality

NUTRIENT RICH DIET

IMPACT ON NUTRITION

¡ Health advantages ¡ Antioxidants (vitamins, minerals, phytochemicals) ¡ High in fiber ¡ Lower in saturated fat & cholesterol

HEALTH CONCERNS

PROTEIN QUALITY & RISK OF NUTRIENT DEFICIENCY

PROTEIN QUALITY

¡ Food protein’s ability to

support body growth and maintenance

¡ Digestibility ¡ Amino acid composition ¡ Complete vs. incomplete

PROTEIN QUALITY

¡ Digestibility

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Biological value: how efficiently absorbed protein is converted into body tissue protein

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Amount of amino acids absorbed compared to amount needed to support growth

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Animal (90-100%)

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Plant (70%)

¡ Complete protein: contain all 9 essential amino acids ¡ Animal sources except gelatin ¡ Incomplete protein: missing 1 or more essential amino acid ¡ Plant: all incomplete except soy and quinoa

PROTEIN QUALITY

¡ Complementary proteins ¡ 2 incomplete protein foods combined = a complete protein food

COMPLEMENTARY PROTEIN DISHES

SOY TIPS!

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Plain tofu has little flavor, so it can be added to a variety of foods, including stir-fried vegetables and scrambled eggs

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Tempeh is a fermented soybean and grain mixture that can substitute for meat in sandwiches and casseroles

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Soy nuts are roasted soybeans that are often eaten as a snack. Ground soy nuts form a spread that is used like peanut butter

SOY TIPS!

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Soy milk is made from crushed soybeans. Soy milk is usually fortified with calcium and vitamins A, D, B-12, and riboflavin. Regular soy milk can substitute for cow’s milk as a beverage or in recipes. Soymilk cheeses and yogurt are also available

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Texturized soy protein (TSP) is made from soybean flour. A TSP product that resembles ground beef can be used to replace half or all of the ground beef in meatloaf, meatball, chili, taco, or meat sauce recipes

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Soy protein concentrate is a high-protein, high-fiber refined soybean product that is used to boost the protein content of foods

NUTRIENT CONCERNS

HEALTH OUTCOMES & CONCERNS

¡ Protein

¡ Deficiency

¡ Energy

¡ Underconsumption of

required calories

¡ Gluconeogenesis

¡ Iron

¡ Iron deficiency anemia

¡ Vitamin B12

¡ Macrocytic anemia and

nerve damage

¡ Calcium and Vitamin D

¡ Low bone mineral density ¡ Fractures

¡ Fatty Acids

¡ Skin, hair, nail abnormalities

PROTEIN

¡ Essential macronutrient ¡ 10-35% of total kcals ¡ Protein recommendations

are unique for individuals

¡ RDA for protein for healthy

individuals

¡

0.8 grams per kg body weight

SUMMARY

¡ A healthy, plant-based diet requires planning, reading labels, and discipline ¡ Consume variety of fruits and vegetables that may include beans,

legumes, seeds, nuts, and whole grains and avoid or limit animal products, added fats, oils, and refined, processed carbohydrates

¡ Major benefits are the possibility of reducing a variety of chronic

conditions, lower body weight, decreased risk of cancer, and a reduce risk of death from heart disease

READY TO GIVE IT A SHOT? START SLOW!

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Meatless Monday

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Many common menu items can be converted into vegetarian foods by removing the meat, fish, or poultry

THANK YOU! QUESTIONS?

Contact: amanda_missimer@uri.edu