How to get started on a plant-based diet
The level of interest in plant-based and vegan diets has increased significantly in the last 5 years. Whatever the motive for going plant-based, it is important to understand the key elements required to optimise health so that you can thrive on a 100% plant-based diet.
In this post, I wanted to address the most common questions that I hear in regards to going 100% plant-based.
Where do I start with the transition to a whole food plant-based diet?
This depends on where you are in your health journey and your reason for doing so is. When it comes to considering a plant-based diet, an all-or-nothing approach can prevent many people from taking the first steps towards improving their health. For example, if you are currently consuming many processed foods, becoming 100% whole food plant-based with your food can seem like a very drastic step. If you just start with just swapping out a pot noodle for a baked sweet potato, this can be a lot more achievable and effective for your health journey. But if you are already eating whole foods, then swapping out meat/chicken for tofu/beans a few times a week could be a great start.
Is there a difference between being vegan and plant-based?
Keep in mind that vegan and whole-food plant-based diets can be very different. If someone becomes vegan purely due to ethical or environmental concerns, this doesn't necessarily mean they are eating health-promoting foods. Over the last few years, we have seen plant-based food options explode. Many of these foods can be considered junk foods, highly processed, and can be loaded with sugar, fat, and salt. A whole-food, plant-based diet is based on whole, unrefined, and unprocessed plant foods. It's made up of whole grains, fruits, vegetables, beans, legumes, nuts, and seeds. We are talking about food in its most simple and natural form. These are the foods to fill your kitchen with.
Where do you get your protein from?
I have a whole other post about protein which you can read here. Be assured you can get all the protein you require from plant-based sources.
Some excellent sources of plant-based protein include tofu, tempeh, beans, peas, lentils, quinoa and nuts/seeds. Even broccoli has protein! Protein requirement is different for everyone, whether you’re a casual exerciser, endurance athlete or weight-lifter. However, for the everyday person, if you eat three portions of these foods each day then you do not have to worry about your protein levels on a plant-based diet.
Do I need to take supplements?
Focus on a food-first approach when it comes to your health. Once you eat a diversity of plant foods throughout the week you’ll be able to get most of the nutrients you require. However, there are a few nutrients that are difficult to find in whole foods and so it may be better to actually supplement these. Here are the nutrients I am talking about:
Vitamin B12 - B12 is made by microbes in soil however modern agricultural processes soil is being exposed to antibiotics and pesticides so plant foods are no longer a reliable source. A daily B12 supplement of 250mcg is critically important for anyone eating a plant-based diet. Note that the preferred supplemental form is cyanocobalamin (not methylcobalamin)
Vitamin D - Depending on where you live you may or may not need a Vitamin D supplement. Those living where there's sunshine every day,15 minutes of the midday sun on the arms and face should produce enough vitamin D for Caucasians under 60. Those older or who have darker skin may require 30 minutes or more. For everyone else, and especially during winter months, a daily vitamin D supplement of 2000IU is recommended with a good meal.
Iodine (important for thyroid functioning) is another important nutrient to be aware of. Table salt was iodized to ensure everyone was getting enough. However as sodium is the second-leading dietary killer in the world, it may be better to get this from a supplement of 150mcg per day or consume sea vegetables daily like wakame, dulse, or nori (seaweed sheets used to make sushi & available in most supermarkets).
Omega 3 - There are three types of Omega 3 - ALA, EPA & DHA. The best source of ALA can be found in ground flaxseed & chia seeds of which a tablespoon a day will meet your RDA. Whilst there is no official RDA for EPA and DHA, the World Health Organisation & European Food Safety Authority recommend a combined minimum of 250-500mg for healthy adults. EPA & DHA are usually found in fatty fish and algae & so it is recommended that people eating a plant-based diet supplement with Algae Omega 3 supplements that contain at least 250mg of EPA & DHA.
Should I be concerned about Iron? I’m already iron deficient.
Iron deficiency anaemia is common among people eating all different types of diets. The best way to prevent it on a plant-based diet is to eat plenty of wholegrain and legumes along with good sources of vitamin C at meals (citrus fruits, strawberries, red peppers, broccoli, leafy greens, cauliflower, cabbage). Vitamin C dramatically improves iron absorption so be sure to include a source in each meal or straight afterwards. Avoiding tea and coffee one hour before and after meals ensures you don’t disrupt iron absorption.
Will I lose too much weight on a plant-based diet?
If you're losing weight when it wasn't your intention to do so, a very common reason is that you're not eating enough calories. Don’t just eliminate foods from your diet, ensure you replace them with plant-based versions as I mentioned above. Eat a balanced diet with a good mix of healthy fats, protein and carbohydrates to keep you satiated too.
I’ve heard many complain of digestive problems. Why is this?
If your diet is short in whole grains and legumes then you may not be taking in enough fibre. If you transition too quickly to eating these foods then it can lead to digestive problems as your body is not used to that much fibre. Go slow, introduce these foods into your diet very gradually to avoid digestive problems.