• NM

What Can You Expect From Adopting A Plant Based Diet?


You Strengthen Your Heart & Lower Cholesterol

Sixty years ago, the cause of heart disease was contributed to aging

without a clear link to lifestyle factors. Today, research is now

defining heart disease to be linked to diet and lifestyle. Though we need cholesterol for healthy bodily processes like hormone production, too much cholesterol may lead to heart disease. Since our bodies naturally produce cholesterol on their own, exogenous cholesterol found in meat and dairy tend to raise our bad cholesterol. In 2004, the INTERHEART study, found factors such as diet, exercise and smoking accounted for over 90% of the risk of having a heart attack. What’s the best way to avoid this? Limiting saturated fats, avoiding transfat, and lowering the intake of cholesterol, exclusively found in animals products, abstaining from smoking and working in physical activity.


You Will Have No Issues Getting Your Protein & Keeping Muscle

According to the Institute of Medicine’s protein requirements, 0.8 grams are needed per kilogram of bodyweight. This means and adult who weighs roughly 68 kilograms will require 54 grams daily.


Examples of high protein plant foods:

  • Tofu- 25g per cup

  • Oats- 5-6g per ½ cup (dry weight)

  • Ezekial bread- 11g per 100g or 4-5g per slice

  • Chickpeas- 20g per cup (cooked)

  • Split peas- 25g per cup (cooked)

  • Lentils- 27g per cup (cooked)

  • Kidney beans- 24g per cup (cooked)

  • Black bean pasta- 46g per 100g (dry weight)

  • Spinach- 14g per 500g

  • Broccoli- 14g per 500g

  • Cauliflower- 10g per 500g

  • Mushrooms- 15g per 500g

  • Potato- 10g per 500g

  • Kale- 16g per 500g

  • Green peas- 8g per cup

  • Almonds- 10.5g per 50g

  • Hemp seed- 18g per 50g

  • Plantbased protein powders 17g-25g per scoop'

Say Goodbye to Inflammation & Bloating

Consuming the fiber in plant based foods yields a short chain fatty acid, butyrate, which elects anti-inflammatory activities by positively affecting immune cell migration, adhesion & cytokine

expression all while aiding healthy digestion. Since our gut constantly changes due to the bacteria inside, what we eat is a direct component to the level of inflammation in our body. Since meat and

dairy contain little to no fiber to feed our healthy bacteria, eating fiber rich plant foods is the key to a healthy gut with minimal bloating and inflammation. Animal proteins also tend to have higher

concentrations of sulphur amino acids that will metabolize to acid-generating metabolites, causing the PH level of the body to lower. To neutralize the acid load in the body, essential nutrients

like calcium are used. Your body will steal nutrients from anywhere needed, including bones and organs. Alkaline plant foods such as spinach, lemons and almonds keep our body oxygen rich and healthy while balancing the bodies PH naturally.


References

Arora T, Sharma R, Frost G. Propionate. Anti-obesity and satiety

enhancing factor? Appetite. 2011 Apr;56(2):511-5.

Tonstad S, Butler T, Yan R, Fraser GE. Type of Vegetarian Diet, Body

Weight, and Prevalence of Type 2 Diabetes. Diabetes Care. 2009

May;32(5):791-6.

Scharlau D, Borowicki A, Habermann N, Hofmann T, Klenow S, Miene C,

Munjal U, Stein K, Glei M. Mechanisms of primary cancer prevention by

butyrate and other products formed during gut flora-mediated

fermentation of dietary fibre. Mutat Res. 2009 Jul-Aug;682(1):39-53.

Hippe B, Zwielehner J, Liszt K, Lassl C, Unger F, Haslberger

AG.Quantification of butyryl CoA:acetate CoA-transferase genes reveals

different butyrate production capacity in individuals according to

diet and age. FEMS Microbiol Lett. 2011 Mar;316(2):130-5.

Meijer K, de Vos P, Priebe MG. Butyrate and other short-chain fatty

acids as modulators of immunity: what relevance for health? Curr Opin

Clin Nutr Metab Care. 2010 Nov;13(6):715-21.

J Stamler. Low risk--and the "No more than 50%" myth/dogma." Arch

Intern Med. 2007 Mar 26;167(6):537-9.

S Yusuf, S Hawken, S Ounpuu, T Dans, A Avezum, F Lanas, M McQueen, A

Budaj, P Pais, J Varigos, L Lisheng; INTERHEART Study Investigators.

Effect of potentially modifiable risk factors associated with

myocardial infarction in 52 countries (the INTERHEART study):

case-control study. Lancet. 2004 Sep 11-17;364(9438):937-52.

Meinertz H, Nilausen K, Faergeman O. Effects of dietary proteins on

plasma lipoprotein levels in normal subjects: interaction with dietary

cholesterol. J Nutr Sci Vitaminol (Tokyo). 1990 Oct; 36 Suppl

2:S157-64.

Samman S, Kurowska EM, Khosla P, Carroll KK. Effects of dietary

protein on composition and metabolism of plasma lipoproteins in

rabbits. J Nutr Sci Vitaminol (Tokyo). 1990 Oct; 36 Suppl 2:S95-9.

Hansson GK. Inflammation, atherosclerosis, and coronary artery

disease. N Engl J Med. 2005 Apr 21; 352(16

© 2018 by Natural Muscle Media