The diet concepts and weight loss methods in the industrialized nations keep evolving. Very convincing narratives, free promotions and celebrity endorsements in the media sometimes can be a bit too confusing for common people who really want to lose some weight and remain healthy or get healthier. In accordance with the changing times, even the food guidance from USDA has changed over the years. What information is currently emerging from scientific researchers on diet and health? The recent research studies point out the need become more of a “gatherer” than a “hunter”. Yes, consuming predominantly plant-based food (vegetables, fruits, nuts and legumes) contributes to healthier living. In fact, some well-known professional athletes in the US have experienced significant changes in their professional performance and well-being by switching to either vegan or predominantly plant-based diet. Increased energy levels, reduced injury liability and prolonged career span have been reportedly attributed to their recent switch to plant-based food, thereby providing convincing endorsement of scientific findings.
Wouldn’t these dietary changes help common people too?
Certainly! Consuming increased plant-based food and reduced animal-based food and sugar can be a part of a strategy to reduce excessive weight (overweight and obesity) and related health disorders (cardiovascular disorder, type 2-diabetes and cancer) that are becoming common and increasing ailments around the world. The prevalent life style of consuming calorie dense and nutrient deficient diet, in addition to lack of energy compensating physical activity, is responsible for these problems. Plant-based food is naturally lower in calories and can provide essential nutrients such as fiber, antioxidants, vitamins and minerals, in addition to carbohydrates, proteins and fats. Fibers from plant food are also helpful in controlling blood levels of glucose and cholesterol.
The vegan or mostly vegetarian diet consuming population, with recommended energy balance and nutrient supply has been shown to have reduced premature death rate (flexitarian by 19% and vegan by 22%). Flexitarian diet is a modern term for semi vegetarian diet with moderate meat and sea food but no processed meat. To conform to adequate required nutrient intake, appropriate levels of some supplements such as vitamins B12, B2 and calcium may be needed. Another supplement needed might be tryptophan since vegetarian protein sources either lack or possess reduced levels of this essential amino acid. Tryptophan is a biological starting material for 1) serotonin, a key neurotransmitter linked to mental health and 2) melatonin, which is a sleep hormone. It is interesting to note that the so called vegetarians in the Indian subcontinent maintain the ancient habit of consuming dairy and dairy-based products. According to modern classification, they are lacto-vegans or ova-lacto-vegans when eggs are also included in the diet. A smaller section of “vegetarians” in this part of the world also consume sea food (pescetarians)! These diet habits practiced over centuries may well be a non-scientific realization of making the vegetarian food more balanced in nutrients without consuming meat. Also interesting to note that the flexitarian diet may parallel the healthy “Mediterranean diet” practiced for generations by the people of Mediterranean region.
OK, what we eat impacts our own health but is there anything more to it? For example, what is the environmental impact, if any?
Recent global studies reviewed some worldwide food habits in connection with public health and environment, population growth and the sustainability of global food sources over next few decades. The population of the world is estimated to reach 10 billion by 2050. It is suggested that we can provide sustained food for this population by switching to mostly plant-based food which also helps the health of people and environment. Reduction of food wastage should also be practiced for effective global food sustainability. In addition, there should also be an improved awareness among general population facilitated by governments and organizations. Adhering to the above recommendations would also preserve the health of our planet. For example, reduced meat consumption would significantly cut down the emission of global greenhouse gases (carbon dioxide and methane) by 54-87% thereby reduce global warming, and reduce the usage of freshwater. In addition, freshwater and marine pollution resulting from nitrogen and phosphorous applications (fertilizers) can be reduced by 23-25% and 18-21% respectively.
For an everyday meat person switching to a vegan diet is definitely going to be a harder proposition. But changing to a reduced meat-based diet may be more practical and sustainable. After all, some US athletes, motivated by personal health and career goals, have already demonstrated the possibility and the resultant benefits. Once the diet habits have changed, the task of maintaining healthy weight by balancing the calorie intake with calorie expenditure (physical activity) becomes relatively more manageable than before. Thus, by making appropriate changes, not only we gain better control over our own health, but also contribute to preserving our planet’s health and tackling global hunger. Common people contributing to these goals may feel as proud as those who simply try to emulate the professional accomplishments of their sports idols!
https://www.plantbasednews.org/post/nba-kyrie-irving-side-effects-plant-based-diet
https://www.thelancet.com/journals/lanpla/article/PIIS2542-5196(18)30206-7/fulltext
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