Marci Nauman, Marketing Specialist
Jacqueline Yapple Swarbrick, Nutrition Intern
If you had asked Kyle Rogers, Training and Development Specialist in HR, three years ago if he would ever give up his cheeseburger for a plant-based diet, he would have laughed in your face. However, one night during Hurricane Irma, Kyle was surfing Netflix out of boredom and stumbled across Forks Over Knives, a documentary about the benefits of a plant-based diet.
Intrigued about the idea, yet still skeptical, Kyle decided to try plant-based eating for a few weeks just to see what would happen. That was three years ago and he hasn’t looked back.
In his early 30’s, Kyle didn’t have any health concerns, but had started to notice that his diet of burgers, fries, and soda left him feeling sluggish and like there was a weight in his gut. After watching the documentary, Kyle started eating salads, having veggies as snacks, and switched out soda for water. After a few weeks, he was feeling better and noticed that he had a lot more energy, so he continued. He also talked to his doctor about this eating plan, and she encouraged him to continue.
Over time, Kyle noticed physical changes, like weight loss, clearer skin, and an abundance of energy. Emotionally, he felt better, too. He even asked his husband, Chris, to make some changes, like using oat milk in coffee instead of traditional creamer. While Chris isn’t fully on board, he supports Kyle’s lifestyle and they cook plant-based meals at home, like this Chickpea, Sweet Potato, and Kale Curry. Kyle also found some plant-based substitutes for his favorite foods – like Beyond Burger when he’s craving a hamburger, or a meat substitute that he uses to make his own version of sloppy joe’s. Today, Kyle is Pescatarian – meaning, he’s mostly plant-based, but includes seafood in his diet on a limited basis. And, he’s saving money on groceries by not buying expensive meats, and instead, buying less expensive grains, beans, and produce. “It’s worth it, no matter the cost”, he says, “Because I am investing in my health and my quality of life.”
What does science say about eating a plant-based diet?
Doctors are beginning to embrace plant-based eating nationwide as more studies reveal the health benefits. To get some science-based facts, we consulted with our in-house team of experts, including Christina Edenfield, RD, Florey Miller, RD, and Jacqueline Yapple Swarbrick, Nutrition Intern. Here is what they had to say.
There are multiple health benefits to eating a plant-based diet, even if you aren’t ready to make a full transition.
- Weight Loss. There is an association with a plant-based diet and lower weight. Following this diet may be helpful for those of us trying to lose weight. For many, reducing fatty meats (ribs, bacon, sausage, ground beef, fried chicken, etc.) and increasing plant foods with fiber can help us feel full while eating less calories. This equals weight loss.
- Cardiovascular Health. A plant-based diet may help lower blood pressure and cholesterol levels, which are factors for cardiovascular disease. For many, decreasing high-sodium meats such as bacon, sausage, and deli meats, and including more plant foods that are rich in potassium and magnesium helps lower blood pressure. Added bonus - the higher amount of fiber in a plant-based diet will also help lower cholesterol.
- Diabetes. Following a plant-based diet may help lower the risk of developing type 2 diabetes. It could also help with blood sugar control in those who already live with type 2 diabetes. This is because reducing processed foods and sugary treats and beverages coupled with eating more legumes, grains and vegetables will add fiber and good quality carbohydrates that can help balance blood sugar.
- Cancer. Certain cancers, specifically colon and other GI cancers risk can be lowered through diet. Eating a healthful diet of plant-based foods including legumes, fruits and vegetables provide fiber, nutrients and phytochemicals, which can help lower risk of cancer.
What about protein?
It is totally possible to eat enough protein on a plant-based diet. First, learn which foods are good sources of protein. And second, eat a variety of protein rich foods, such as:
- Legumes (beans, peas and lentils)
- Soy products (soy milk, tofu and tempeh, veggie burgers)
- Whole grains
- Nuts and seeds
Are Potato Chips Plant-Based?
Technically, Potato Chips are from a potato, but a plant-based approach means also staying away from processed foods, which chips are. So yeah, potato chips and Oreos are vegan, but that’s not a good substitute. To have a nutritious plant-based meal, start by filling your plate with fruits and veggies, pick your protein source, then add whole grains if desired. Finish the meal by including a healthy fat such as olive oil, nuts, avocado, or coconut.
For example, try this plant-based taco recipe (yay for tacos!):
Step one: Choose a whole grain or corn tortilla
Step two: Pick your protein, like beans or tofu
Step three: Layer on the veggies by adding onion, roasted sweet potato, bell peppers, chopped tomatoes and cabbage.
Step four: Because none of the foods we have included in the meal have much fat, we can add some avocado or pumpkin seeds. We can also include a side of fruit with the tacos (mango salsa anyone?)
Prefer detailed step-by-step instructions? Try this recipe for Mango and Black Bean Tacos or Crispy Black Bean Tacos with Mango Avocado Salsa
How to Get Started
Here are a couple of ideas to get started with plant-based eating:
- Start slow by including one meatless meal per week. Check out the App Food Monster for some plant-based recipes, or visit https://www.meatlessmonday.com/favorite-recipes/
- Try a meal subscription service like Blue Apron or Purple Carrot that offers plant-based options. It makes meal prep easy and gives you ideas for future meals you can make yourself.
- Make small changes that add up, like switching from cow’s milk to a plant-based milk like almond milk, soy milk, or oat milk.
- Try Kyle & Chris’ favorite plant-based meals: Chickpea, Sweet Potato, and Kale Curry or this Sticky Sesame Cauliflower recipe.
