Pros and Cons of a Plant-Based diet

So, there are a lot of varied opinions about the rise in those choosing to eat plant-based foods, plant-based meals, and vegetarian and vegan lifestyles...and these are blogs, so while we did our own research, at the end of the day a lot of this is still coming from our perspectives.. The point of our attempt to pass on knowledge via this website is to alleviate some of the concerns others may have that are curious or have already started on their journey of conscious living and opting for more plant-based foods in their diets. To be fair, it will be discussed the alternative point of view as well.

PROS:

It is well known that many plants and the plant-based foods can be very high in certain types of nutrients that are necessary for the maintenance of a healthy, well-regulated body. Fruits, vegetables, nuts, legumes, and whole grains are all packed with a variety of micro- and macro-nutrients needed for body function, as part of a balanced diet.

There are many exciting sources of protein for vegans, vegetarians, and plant-based eaters to enjoy such as tempeh, quinoa, tofu, peanuts, almonds, legumes, lentils, sweet potatoes, chickpeas, seitan, and protein-rich vegetables like mushrooms, kale, and broccoli. A lot of store-bought plant-based proteins are employing the use of pea protein, as well like the Beyond, Gardein, Field Roast, and Impossible brands.

Plant-based diets can see a range of health benefits including, but not limited to a reduced risk of elevated cholesterol, heart disease, type 2 diabetes, and a range of cancers due to the increased consumption of complex carbohydrates, dietary fibers, and specific minerals and phytochemicals that fight off illness.

Many people find a plant-based diet gives them more energy to help lose weight and become more active. Many professional athletes, actors, and celebrities are going vegan for the benefits they gain in physical appearance and overall health and life satisfaction.

The environmental impact of a plant-based diet could save hundreds of animals a year, per individual, as well as a great deal of water, pesticides, and animal fecal matter, much of which is dumped into lakes and rivers. Lower greenhouse gas emissions from less feed animals goes a long way when enough people are willing to change. Animal agriculture is the number one cause of deforestation and every animal not eaten saves trees and environmental damage.

Having a positive effect on our planet Earth is a much better way to go in the long run; much more sustainable.

Forgoing the eating of meat may indeed save your body on the toxic effects of hormones and antibiotics that are pumped into these poor animals to make them grow faster to feed the ever-rising demand for meat.

For men, a good reason to go plant-based is for your heart and blood-vessel health and wellness. The number one cause of erectile disfunction in middle aged adult men is cardiovascular disease. A plant-based diet can lower your cholesterol and eliminate your dependence on a pharmaceutical pill to give you an erection. This is not a judgement, just passing along info that might make you consider that we are what we eat.

In the two examples of food pyramids below, notice the differences and similarities?

We get used to our habits and often have a hard time letting go of certain components, but even for those looking to make a full transition into a plant diet...it doesn't have to be all or nothing, certainly not from the beginning!

CONS:

Not everyone who attempts a plant-based diet or meals understands the ACTUAL amounts of protein needed by the average adult per day. Most Americans over-consume protein past the recommended dietary needs which state that meat or protein consumption should only make up about 10% of our daily caloric intake. On a plant-based diet, it may be easy to under-consume the daily requirements for protein intake if you are not using a balanced meal plan to ensure you are getting all your daily nutrients in a sufficient manner.

The daily requirement for the average adult for protein is 46g for an adult woman and 56g for an adult male. 0.8g per kg of body weight.

Plant-based eaters may also become deficient in things like calcium when changing away from dairy products like milk and cheese. There are many studies and concerns about bone density and strength associated with alternative diets rich in plant-based foods, and if done correctly, the risks can be mitigated, if not outright dismissed.

There are many plant-based options like energy bars, plant-based milks and many juices that are fortified with calcium just for this reason. Things like green leafy vegetables, broccoli, tofu, tahini, oranges, etc. are a great way to get this vital nutrient in a sufficient daily quantity.

There are a range of concerns about getting the proper amount of nutrition here in the United States and the sad fact is that there is a negligent amount of malnutrition across all types of eaters, be it carnist, omnivore, frugivore, vegetarian, or vegan. Most Americans are deficient on Vitamin D, B12, and magnesium for starters.

The good news is that most of us should already be taking a daily multivitamin because very few of us get the daily requirement of nutrients from a balanced diet due to the hectic work life of the average American. B12 supplements are a necessary addition to anyone's diet for its health benefits such as aiding in digestion, heart health, maintenance of energy levels, memory, development of hair, nails, and skin. It also helps prevent Alzheimer's, inflammation, and cardiovascular disease, among other things.

Some people have expressed the concern over the idea that eating soy will make you more feminine. There are a couple misnomers with this idea. Plant-based estrogen is not the same as animal-based estrogen. For example, chickens are injected with hormones, specifically designed to increase the breast size of the hens because the majority of chicken eaters prefer the white meat. This hormone increase can and does cross over the blood-barrier due to the compatibility of animal-to-animal transfer of estrogens. Soy on the other hand has plant-based estrogens in it, but they do not cross over the blood barrier due to the difference between animal estrogens and plant estrogens.

Conversely, eating a lot of canned foods and vegetables can be dangerous in the same way. One must check to see if the cans are sprayed with Bisphenol A or BPA, an endocrine-disrupting chemical that acts like synthetic estrogen that throws our bodies out of whack, that is commonly found in canned foods, water bottles, food packaging, and dental hygiene materials.

At the end of each day, it comes down to the individual and their decision to be in the mind frame of conscious living in harmony with the Earth, beneficial to you and your loved ones, your lifestyles, and to the environment. The World Health Organization is recommending that people start by switching over to 3 plant-based meals for dinners out of the 7 days a week. It's a small step, but it is achievable, and you don't have to give up what you love to have a positive impact on your health and the health of the planet.

There are a lot of "-ism's" out there and it can be easy to get caught up in a pattern of behavior. Eating better is an individual choice and should not be forced upon others or turn into a cult-like ideology of moral high-ground. That would defeat the purpose. The purpose is to do our best, as individuals, not shame others.