Consumption of fruits, vegetables, legumes, and grains is crucial to good health. These foods supply nearly all essential nutrients. They contain little saturated fat and no cholesterol, hormones, antibiotics, or heavy metals. They are also generally lower in pesticides and pathogens. They provide fiber, antioxidants, and phytonutrients, which reduce the risk of heart disease and cancer. There is evidence that children who consume wholesome plant-based meals enjoy more energy and improved academic performance.
Conversely, meat and dairy products come laden with saturated fats, cholesterol, hormones, pathogens, and antibiotics. They lack carbohydrates and fiber and most vitamins and minerals, all essential to good health.
Protein provides the body with essential amino acids and assists in the manufacture of tissue cells, antibodies, and enzymes. It also helps maintain the proper acid-base balance (ph), immune protection, and transmission of nerve impulses. Protein is found in many plant foods, particularly legumes, whole grains, seeds, and nuts.
In the U.S., common legumes are soy beans (including tofu and soymilk), garbanzo beans, kidney beans, black beans, pinto beans, peas, and lentils. Common grains are rice, wheat, and corn. Legumes and grains are also good sources of complex carbohydrates.
Many people are unnecessarily concerned about ‘getting enough’ protein. This concern is misplaced as most Americans consume an excessive amount of protein. This has two significant drawbacks: byproducts of proteins for excretion stress the kidneys unnecessarily; also, extra protein translates into extra calories that will be stored as body fat. The average protein RDA (recommended daily allowance) for an adult male is 63 grams and 50 grams for an adult female; but the average consumption for an Americans is 103 grams, of which 70 grams comes from animal sources.
Some fats are essential to good health, whereas others contribute to obesity, heart disease, and certain types of cancer. The official government recommendation from the Dietary Guidelines for Americans is that no more than 30% of our daily calories should be derived from fat and, specifically, no more than 10% from saturated fat. Other health experts such as the World Health Organization (WHO) recommend even lower limits.
The four key types of fats are:
1. Monounsaturated
2. Polyunsaturated
3. Saturated
4. Hydrogenated (trans fats)
Monounsaturated fats are the healthiest fats and are found in olives, peanuts, almonds, avocados, and sunflower seeds – as well as the oils made from each of these foods – and canola oil. Clinical research shows that monounsaturated fats reduce blood levels of LDL (low-density lipoproteins or 'bad' cholesterol) and increase levels of HDL (high-density lipoproteins or ‘good’ cholesterol). Overall, they have the best positive lowering effects on blood cholesterol levels.
Polyunsaturated fats are a good, necessary choice and are found in corn and walnuts, and soybean, safflower, sunflower, grapeseed, and flaxseed oils. Polyunsaturated fatty acids lower total blood cholesterol levels by lowering the ‘bad’ cholesterol. Polyunsaturated fatty acids include the essential omega-3 and omega-6 fatty acids which are essential for many important body functions. They are an essential part of the diet because the body cannot produce them. Omega-3 fatty acids have also been shown to protect against heart disease. The media portrays fish as ‘healthy food’ because of their omega-3 fatty acids; but the heart-healthy fats are available in plant products as well, with the added benefits of also containing fiber and an important plant phytonutrient called lignins.
Saturated fats are less healthy fats that are found primarily in meat and dairy products, but also a few plant foods like avocados, coconuts and palm oils, and vegetable shortening as a result of food processing. The body stores excess proteins and carbohydrates as saturated fats. The liver uses saturated fats to manufacture the body's natural supply of cholesterol. Excessive dietary intake of saturated fats raises the blood cholesterol level by increasing the ‘bad’ cholesterol. Additionally, saturated fats place increased stress on the liver.
Hydrogenated fats, also known as trans fats, are unquestionably bad fats. Trans fats are polyunsaturated fats that have been processed from a liquid (such as corn oil) into a solid form (such as margarine or shortening). Trans fats are present in most prepackaged prepared foods, frozen foods, dry mixes, many snack foods, breakfast cereals, crackers, cookies, donuts, chips, etc. These fats elevate 'bad' cholesterol and lower 'good' cholesterol. Moreover, the hydrogenation process causes molecular damage that has been linked to elevated cancer risk. Many health experts consider trans fats to be even worse for you than saturated fats – which are bad enough!
Carbohydrates are the main source of blood glucose, which fuels the body's cells, and is the only source of energy for the brain and red blood cells. The U.S. government generally recommends that 60% of total daily calories come from carbohydrates. Carbohydrates are found almost exclusively in plant foods such as fruits, vegetables, grains, and legumes.
Complex carbohydrates, found only in plant products such as vegetables, legumes, and grains, provide a sustained source of long chains of glucose, sometimes hundreds or thousands of glucose molecules long. The dietary fiber in complex carbohydrates cleans the digestive tract and ties up cholesterol-producing compounds, reducing blood cholesterol levels and therefore helping to reduce the risk of colon cancer and cardiovascular diseases.
Simple carbohydrates, which are essentially fruit sugars (hence the name ‘fructose’), are converted into usable glucose more rapidly than complex carbohydrates. Refined grains and sugars, contained in most processed foods and soft drinks, produce spikes in the blood glucose level, requiring excessive release of insulin -- a possible precursor to hypoglycemia and diabetes.
Plant foods contain all the vitamins (except for B12) and minerals essential for good health. Many people erroneously believe that animal products contain vitamins and minerals that one cannot get from plant products. In particular, the minerals calcium, iron, and zinc come into question. However, this is a complete myth! For example, iron is particularly plentiful in legumes, green vegetables, and dried fruit. Its absorption rate improves in the presence of vitamin C, which is available in all fruits. Zinc is available in legumes, corn, nuts, and seeds. And if calcium only comes from milk, how do cows – who only eat grass and hay – produce so much calcium-rich milk? The answer is in the plant products they eat.
Though dairy products are widely touted as a source of calcium, they can actually contribute to osteoporosis. The calcium in dairy products comes with the high price of saturated fats and often high levels of hormones and antibiotics. Moreover, the excessive protein content of dairy products leaches calcium from human bones. Human milk is designed for infants, just as a cow’s milk is designed for her calf. They are not exchangeable; nature made a distinction here. There is no need for adults to consume the milk of cows, goats, or any other animal. Indeed, most adults worldwide are lactose intolerant (unable to digest the milk sugar, lactose). Therefore, lactose intolerance is, essentially, a natural “disorder” which occurs when our bodies lose the ability to break down lactose. This slowing down occurs naturally when a child is weaned from his/her mother. It is only from continually consuming milk products do we force our bodies into an unnatural state of producing the enzyme that breaks down lactose. Though not everyone’s body can maintain this. Green leafy vegetables, such as collard greens, mustard greens, and kale, as well as calcium-fortified beverages, such as organge juice, soy, rice, and almond milks provide ample calcium.
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