The power of plant-based food and diet.

Probably you know that one of the current biggest trend in food is Plant-Based products and Alternative Proteins. But i am not sure how much you know about what does it mean to follow a plant-based diet and which are the main benefits from nutritional and sustainable point of view. Therefore, here a nice overview of the main aspects related to it.

Plant based food is food made exclusively by ingredients derived from vegetable origin.

A plant-based diet is any diet that focuses on foods derived from plant sources. This can include fruit, vegetables, grains, pulses, legumes, nuts and meat substitutes such as soy products.

From a nutritional point of view, following a plant-based diet or anyway, consuming plant-based food mainly, has several advantages due to a good intake of fibers, vitamins and minerals present in fruit and vegetables. What does this mean in terms of benefits?

Plant-based diet supports your immune system: the vitamins and minerals, phytochemicals and antioxidants in plants help keeping your cells healthy and your body in balance so that your immune system can function at its best.

Plant-based foods reduce inflammation: phytochemicals and antioxidants that boost your immune system also run around your body neutralizing toxins from pollution, processed food, bacteria, viruses and more. They grab all free radicals that can bring your body off balance.

Plant-based diet helps in controlling your weight: if you eat mostly plants, you remove many of the foods that lead to weight gain. When followed consistently, a well-balanced, plant-based diet that focuses on wholegrains, fruit, vegetables, legumes, nuts and seeds may provide lower body mass index (BMI).

Plants are high in fiber: higher fibers intake improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management. Fiber is very important for reducing your cancer risk.

From a sustainable point of view, we also have several benefits. By going for a plant-based diet:

1. we can control the growth of meat production and the environmental impact (less global atmospheric emissions, more natural balances and biodiversity);

2. we can encourage the spread of more sustainable farming: family-run or sustainable farm, organic and/or outdoor;

3. we can save forests;

4. we can reduce the utilization of water for food production;

5. we can reduce and eliminate animal suffering.

According to the Vegetarian Society, vegetarians are people who do not eat the products or byproducts of animal slaughter.

Vegetarians do not consume:

· meat, such as beef, pork, and game

· poultry, such as chicken, turkey, and duck

· fish and shellfish

· insects

· rennet, gelatin, and other types of animal protein

· stock or fats that derive from animal slaughter

However, many vegetarians do consume byproducts that do not involve the slaughter of animals. These include:

· eggs

· dairy products, such as milk, cheese, and yogurt

· honey

Vegetarianism is generally less strict than veganism, so there are several well-known variations of the vegetarian diet.

Veganism is a stricter form of vegetarianism. Vegans avoid consuming or using any animal products or byproducts. The Vegan Society define veganism as “a way of living, which seeks to exclude, as far as is possible and practicable, all forms of mistreatment and cruelty to animals for food, clothing, or any other purpose.”

Vegans strictly avoid consuming any foods or beverages that contain:

· meat

· poultry

· fish and shellfish

· eggs

· dairy products

· honey

· insects

· rennet, gelatin, and other types of animal protein

· stock or fats that derive from animals

Strict vegans also extend these principles beyond their diet and will try, where possible, to avoid any product that directly or indirectly involves the human use of animals. These products can include:

· leather goods

· wool

· silk

· beeswax

· soaps, candles, and other products that contain animal fats, such as tallow

· latex products that contain casein, which comes from milk proteins

· cosmetics or other products that manufacturers test on animals.

One of the questions raised often by many people is: does plant-based diet influence body weight and muscle mass?

Studies have been showing that overall following a plant-based diet is for sure beneficial in terms of reducing weight: vegans generally have a lower BMI than vegetarians and meat eaters.

If you eat mostly plants, you remove mainly fats, particularly saturated fats and you increase fibers, which are also supporting weight reduction helping you feeling full without adding a lot of extra calories to your diet.

The "soluble" type of fiber, which absorbs water, forms a kind of gel inside your gut, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels -- and that means your body is less likely to store fat.

As explained in a previous interview, there is a general belief that a diet without animal proteins leads to loss of muscle mass or does not make it possible to increase or maintain it. There is no scientific evidence that confirms this theory.

Increasing of muscle mass depends on more factors and primarily the total daily and weekly amount of protein, rather than the source, in addition to the practice of physical exercise with proper intensity.

The vegetarian and, even more the vegan athlete, seeking to increase muscle mass, will need to set his/her daily protein intake closed to the upper limit of 2 gr / kg body weight a day.

Since sometime, I do collaborate with the company Unmilk, distributing plant based drinks.

The main advantage of choosing a drink like the plant-based products distributed by Unmilk is for sure the fact that you are reducing or eliminating saturated fats derived from milk products. As mentioned already, eating a plant-based diet can reduce risk of developing cardiovascular disease by reducing saturated fats and increasing fibers intake. Furthermore, you can supplement your body with extra proteins, vitamins and minerals! This from the nutritional point of view.

From the sustainability point of view, you also contribute for a better planet by reducing:

· emission of carbon dioxide

· water utilized to produce products

· land surface utilized for raw material growing.

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