Plant-based diets are a hot topic in nutrition. Are you wondering why plant-based diets are gaining so much popularity? Some of the most common reasons for adopting a plant-based diet include; concerns for the environment and animal welfare, prevention and management of chronic disease, health and/or performance benefits, or simply because you like to eat a lot of plants and dislike eating animal products. Are you wondering if the promising claims for plant-based diets are truly health promoting? Keep reading to find out! One of the best features of a plant-based diet is that you can choose healthy food to fit your preferences and goals. There are several definitions to describe a “plant-based diet”. Don’t let the official terms deter you from following your own version of healthier eating and adopting a more plant-based diet. Choosing healthier food and following more of a plant-based diet doesn’t have to be all or nothing. Think about changing your diet to be more PLANT FORWARD. Focus on what you can eat to better your health and performance and not impose rules about what you can’t or shouldn’t eat. Healthy diets are all about choices and all foods can fit. When you understand the scientific evidence around plant forward diets, you can feel confident about making the best healthy food choices for you! What are “Plant-based” diets:
Why eat Plant Forward: Physical activity requires good blood circulation to provide oxygen and other nutrients to reach your organs and working muscles, and to carry away waste products. A diet that is high in saturated fat (butter, animal fats, coconut) and cholesterol (found only in animal products) and low in antioxidants (fruits and vegetables) and fiber (whole grains, beans, fruits, vegetables) increases plaque buildup in arteries; this is known as atherosclerosis. As plaque accumulates, arteries become narrower and stiffer, leading to reduced blood flow. Reduced blood flow to the heart, brain, legs, arms, and organs can hinder athletic performance, and may even be life threatening. (Barnard, Goldman, Loomis, Kahleova, Levin, Neabore, & Batts, 2019). The foods you choose have a significant impact on your health and athletic performance. Eating more fruits, vegetables, whole grains, legumes, and less animal products is scientifically proven to lower one’s risk for chronic diseases (Vesanto, Winston, & Susan, 2016). Eating more plant forward foods helps your training, recovery, and allows you to reach peak athletic performance. (Barnard et al., 2019). Strong evidence supports that plant-based diets can help you effectively meet your dietary needs and achieve the optimal performance all athletes seek. Benefits of Plant Forward eating: Overall Health/Chronic diseases:
Last but not least, “plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage” (Vesanto et al., 2016). So, choosing a plant forward diet not only helps you become healthier, the environment becomes healthier, too!
You’ll find fun and easy plant forward recipes on the recipe page of the SIUE Sports Nutrition Blog. Be part of TEAM VEGGIE and GO COUGARS! By: Olivia Middendorf References
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Contributing AuthorsSIUE Nutrition and Dietetics Graduate Students See More Helpful Nutrition Tips Here
April 2023
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