Why would we make small changes towards a plant-based diet?
When we are talking plant-based, it is vital to clarify this term. A plant-based diet is one based on plants, which is very different from a vegan diet which may indeed be based on plants but is sometimes rich in processed vegan alternatives. Here we are considering how to bring wholesome and health boosting nutrients into our daily food plans and why that would be a good idea.
Firstly, there are benefits to our own health. A huge amount of studies indicate the positive effects of eating more plants for mood boosting, longevity and cardiovascular benefits.
As an example, a 2012 study randomly split participants into a three diets: all-meat allowed, fish-only, and vegetarian no-meat. The researchers found that after two weeks, the people on the vegetarian diet reported more mood improvements than those on the other two diets.
Less chance of heart disease: A 2013 study of 44,000 people reported that vegetarians were 32% less likely to develop ischemic heart disease.
Lower risk of cancer: Researchers at Loma Linda University in California studied different versions of the vegetarian diet and cancer risk among people at a low risk for cancer overall and discovered that a vegetarian diet may have protective benefits. Although the study is not the final say on the matter, vegans had the lowest risk for cancers, specifically cancers most common among women, like breast cancer.
If that is not enough to convince, then how about we consider the bigger picture. Last week, I was thrilled to join a panel at a screening in Brighton of the incredible documentary ‘Eating our Way to Extinction’. Green councillor Elaine Hills Hainey hosted the panel following the screening. The panel consisted of the film's producer Mark Galvin who introduced the film, Cat Harvey from XR, Laura Chepner from The Vegan Society and myself. I was humbled to hear of all the great work that is happening to urge people to eat more plants and less meat/ fish for reasons flagged up in the documentary.
Quote from the Vegan Society:
‘As the effects of climate breakdown continue to make headlines, more and more people are keen to do what they can to minimise their individual impact on the environment. A vegan diet is among the simpler lifestyle changes people can make to help sustain our planet, along with its resources and inhabitants’.
My feeling, if ‘vegan’ is too huge a step, is that we can all nudge our way to more plant-based eating. Any small steps lead to a bigger picture.
What can we do?
1. If your food plan is generally omnivore-based start with ONE entirely plant-based day. Head over to this link for ideas on balanced plant-based recipes - https://www.vegansociety.com/take-action/campaigns/vegan-thriving/vegan-thriving-recipes
2. Make your breakfast plant based. Start the day with over-night oats. Lots of recipes but I like to keep it simple:
Ingredients
· ¼ tsp ground cinnamon
· 50g rolled porridge oats
· 2 tbsp natural yogurt or plain coconut yogurt
· 50g mixed berries
· drizzle of honey
· ½ tbsp nut butter (we used almond)
Method
STEP 1
Get prepped the night before, stir the cinnamon and 100ml water (or milk) into your oats with a pinch of salt.
STEP 2
The next morning, loosen with a little more water (or milk) if needed. Top with the yogurt, berries, a drizzle of honey and the nut butter.
3. Get motivated. Decide why you are making this decision. Write it on a post-it and stick it on the fridge as a reminder. Is it about your own health and longevity or the bigger picture. Watch the documentary Eating Our Way to Extinction to get informed on how much of the earth’s surface is used to grow crops not to feed humans, but to feed the animals which are farmed for us to consume. You can find this documentary on Netflix or U Tube.
4. Make the process fun. Consider once per month joining a cooking workshop, visiting a plant-based restaurant or join a plant-based forum on Facebook. For free inspiration, follow some inspiring plant-based foodies on Instagram. If you are Sussex based our next Longevity Kitchen pop up in Hurstpierpoint will give you a great deal of ideas. Tickets still available - https://www.eventbrite.co.uk/e/the-longevity-kitchen-pop-up-restaurant-celebrates-okinawa-tickets-539064485387
Our last plant-based pop up September 2022
5. Order an organic veggie box. This may come with recipes which will inspire. If you are Sussex based, I am a big fan of Laines Organic in Cuckfield, a biodynamic farm. Their veggies boxes can be picked up from the farm every Friday. See their FB page from further details - https://www.facebook.com/lainesorganicfarm
Picking up my veg box from Laines Organic
Other options – Abel and Cole or Riverford.
Check out your most local options to support our local farmers.
It is empowering to take some small steps to improve both our own health and to contribute to the climate breakdown which we really cannot ignore.