Eat More Plant-Based Foods

Plant-based foods are fruits, vegetables, nuts, seeds, grains, legumes, sprouts, sea vegetables and any other food that does not come from an animal source. Traditionally, many cultures have relied on plant-based foods, supplemented with small amounts of animal products.  However, in our culture, it is not unusual for the only vegetables in the diet to be French fries and catsup.  Eating more fruits and vegetables is not some “far out” suggestion, as The US Center for Disease Control recommends a minimum of 5 servings of fruit and vegetables a day.

Fruits and vegetables are low-calorie, low fat and very filling. If you eat them fresh and whole, you won’t be filling your body with processed foods.  Whole, unprocessed, plant-based foods, particularly organically grown, are rich in vitamins and minerals, which will control food cravings.

Eat Carbohydrates. Carbohydrate-rich foods such as whole grain pasta, potatoes, whole grain bread and grains are not fattening.  These demonized foods are part of the program for permanent weight control. Fats contain twice the calories of carbohydrates, which means that substituting carbs for fats will reduce your calories.

A recent study in China found that, on the average, Chinese people eat 20% more calories than Americans, but they are also slimmer. (1) Part of this is due to the sedentary American lifestyle, but there is more to it than exercise alone. Earlier studies have shown that obese people do not consume more calories than non-obese people; in many cases they consume less. (2,3)

The body uses carbohydrates differently. The likely hood of fats being converted into body fat is much higher than with carbohydrates. Fats are easier for the body to store and thus can be more fattening.  Most animal products are high in fat.  High fat plant based foods such as coconut, avocado, nuts and olives are less fattening, especially if eaten in their raw state.

Many people these days are on high-protein diets.  Proteins and carbohydrates have about the same amount of calories per gram.  Most of the protein foods also have a high fat content because they are derived from animals. We do need to eat protein, around 40 grams per 100 lbs of body weight.  However, eating a diet with excessive amounts of protein can also lead to many problems such as kidney stones and osteoporosis. We recommend adjusting the amount of protein and healthy fats to fit your needs but the majority of calories will be coming in the form of unrefined plant-based carbohydrates.

Plant-Based Foods Keep Your Blood Alkaline

In order for your blood to carry oxygen to the cells the ph (potential of hydrogen is a measure of the acidity or alkalinity of a solution.) must be slightly alkaline. Eating a large portion of your diet from plant- based sources will keep the blood alkaline and elevate your overall level of health. Eating a diet predominantly of animal products can generate unhealthy acids laying the foundation for oxygen starvation in your body.  The ph of foods vary according to preparation, growing conditions and other external factors.  The important point is to eat at least 80% of your diet from alkaline sources.

Below is a general breakdown of foods that move the blood chemistry into alkaline, neutral and the acid state.

Alkaline Foods – Plant-Based Source

  • Fresh Green vegetables
  • Fresh Starchy vegetables
  • Fresh Mushrooms
  • Fresh Sea Vegetables
  • Sprouts
  • Sprouted grains and nuts
  • Fresh ripe fruits
  • Fresh food herbs
  • Fresh Beans and legumes
  • Wheatgrass
  • Fresh squeezed juice
  • Chlorella and Spirulina
  • Neutral Foods – Plant Based Foods
  • Cooked vegetables
  • Cooked fruits
  • Cooked grains
  • Nuts (unsoaked)
  • Seeds (unsoaked)
  • Pasteurized juices
  • Cold-pressed oils

Acid Foods – Processed Foods and Animal Products

  • Fried foods
  • Seafood
  • Pork products
  • Beef
  • Turkey
  • Chicken
  • Caffeine
  • Processed foods
  • Eggs
  • Dairy products
  • Refined sugars
  • Vinegar
  • Heat-treated oil (non-cold pressed)
  • Alcohol
  • Carbonated beverages

We need to eat more fruits and vegetables to maintain our health and appropriate weight.  The National Cancer Institute initiated the 5-A-Day for Better Health program to promote healthy eating through fruit and vegetable consumption. The CDC (Center for Disease Control),  USDA Food Guide Pyramid and the American Cancer Society also recommend 5-9 servings of fruits and vegetables every day.

(CDC. 5 A Day works! Atlanta, GA: US Department of Health and Human Services, CDC; 2005. Available at http://www.cdc.gov/nccdphp/dnpa/nutrition/health_professionals/programs/5aday_works.pdf.)

1. China: a living lab for epidemiology. Science 1990;248:553-5.

2. Garrow JS. Energy balance and obesity in man. New York: Elsevier, 1974.

3. Braitman LS, Adlin E, Stanton JL. Obesity and caloric intake: the National Health and Nutrition Examination Survey of 1971-75 (HANES 1). J Chronic Dis 1985;38:727-32.

Tagged as: