Why Embracing a Plant-Based Diet is Beneficial for Your Health
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Eating serves both emotional and social purposes. It's essential for survival, yet many find joy in the act of eating, some more than others. This article isn’t about dictating what you should eat or how to do it, nor will I criticize or shame anyone for their food choices. Instead, I aim to clarify the distinctions between vegetarian and vegan diets, explain the scientifically supported health benefits of plant-based eating, and share some interesting facts about vegetarian cuisine.
I want to share my own experience with transitioning between a vegetarian and a plant-based lifestyle, along with some quick and nutritious recipes that simplify vegetarian living. Merely identifying as a vegetarian does not guarantee health. It’s crucial to make informed, balanced choices that nourish the body. For instance, I could consume mac and cheese, cheese pizza, and fries while calling myself a vegetarian, but without incorporating whole grains, fruits, and vegetables, I would miss out on vital nutrients.
“Research indicates that 50-70% of healthcare costs in the nation are preventable, and adopting a healthier diet is the most effective step most individuals can take to enhance their health.” ~ John Robbins, Food Revolution
“Most cancers, heart diseases, and other chronic illnesses can be largely prevented by simply adopting a plant-based diet.” ~ T. Colin Campbell, former Senior Science Advisor to the American Institute for Cancer Research.
My initial exposure to plant-based eating came about sixteen years ago when I read John Robbins' book, Food Revolution. The insights I gained from that book captivated me, leading me to explore documentaries like Forks Over Knives and delve into the scientific rationale for adopting a plant-based lifestyle. It was relatively easy for me to transition since I had already limited my meat intake. My love for animals fueled my choice, but the compelling health benefits of a plant-based diet played a significant role in my decision.
“Long-term vegans, who abstain from all animal products, rarely experience heart attacks.” ~ Joel Fuhrman, MD, Eat to Live
Understanding Vegan vs. Plant-Based
While I identify as vegetarian, I often avoid dairy and animal products, aligning more with a vegan or plant-based diet. For me, the distinction lies in lifestyle choices. To be considered vegan, one must ensure that all clothing and products are free from animal-derived materials, which feels a bit extreme for my taste. True vegans refrain from wearing silk, leather, or suede, avoid honey, and do not consume eggs or dairy. I cherish my cheese and eggs but sometimes opt for a plant-based approach. Dr. T. Colin Campbell introduced the term "plant-based diet" in the 1980s during his China Study to differentiate between dietary choices and a vegan lifestyle.
I believe that the closer one lives to a plant-based lifestyle, the healthier one becomes. Start where you are, making the best choices possible, and take it step by step. Products like Amy's soups offer high-quality vegetarian options. While I aim to reduce processed foods, they are certainly a better alternative to fast food. For the record, I have no affiliations or financial incentives regarding any products mentioned.
At times, our dinner consists of just raw veggies and dip, complemented by bread and cheese. For instance, I enjoy a mix of watermelon radish, bell peppers, cauliflower, carrots, cucumber, and green beans paired with an avocado yogurt dip.
Many assume that being vegetarian is complicated, often asking, “What do you actually eat?” However, the options are limitless—from eggplant and okra to lasagna and various ethnic cuisines. The creativity involved in vegetarian cooking is truly enjoyable.
In our home, some dinners are straightforward while others are more elaborate. I strive to keep meals fresh, affordable, and avoid repetition. I’m not hesitant to experiment and often create my own dishes. For example, I made a stuffed acorn squash by steaming quinoa in vegetable broth, mixing it with sautéed onions, celery, apple, and dried cherries, then baking it all together.
Sometimes, I indulge in healthy desserts, while other times I opt for something more decadent. The key is to maintain a balanced approach so I don’t feel deprived. I view my body like a race car, aiming to fuel it with the best energy sources possible. Yet, when summer rolls around and I crave fresh fried zucchini from my garden, I relish it guilt-free. Desserts like pecan pie, carrot cake, or crème brûlée are also enjoyed without remorse.
I generally prefer to keep life uncomplicated. I eat, love, laugh, and savor every moment. Life is too precious not to be lived fully. On a journey to Africa, I spent a day in Rome, absorbing the culture and leaving a piece of my heart behind, yearning to return.
Food embodies culture, and culture radiates love. I pour love and passion into my cooking, and I express gratitude when I eat.
No matter your diet—vegetarian, plant-based, vegan, or otherwise—I encourage you to pause before your next meal. Take a moment to appreciate the colors on your plate, chew mindfully, and express gratitude for those at your table and for those who aren't. Acknowledge those less fortunate.
In today’s fast-paced world, we have lost the beauty of sharing meals together. The fast food industry thrives, alongside rising obesity rates. Perhaps it’s time to slow down again. Time spent around the table fosters connections, allowing children to confide in us and creating a safe space for sharing. It’s a vital experience that seems to be diminishing in homes today.
Love and light to you all; I appreciate you taking the time to read this. I welcome your thoughts in the comments. My prayers are with innocent families in Ukraine and Russia, and anyone with loved ones in those regions. Wishing peace and hope for a resolution.
For more positive inspiration, check out a few stories from Dancing Elephants Press, including my own and those by Dr. Preeti Singh and Umme Salma.