Eating a plant-based diet to feel healthier in mind, body, and spirit.
Plant-based diets have gained popularity in recent years. The reasons for adopting a plant-based diet vary from person to person, most focusing on health benefits, the impact on our environment, or personal ethics. For some people, it’s all three.
As a yogi, a plant-based diet is in line with the principle of Ahimsa, which means non-violence or non-harming. One of the main tenets of yoga, Ahimsa encourages us to practice kindness and compassion toward all living things, including animals.
I’ve found that following a plant-based diet helps me manage my personal health issues, many of which are aggravated by what I eat. I share more about my personal journey to a holistic lifestyle, including a plant-based diet, in this blog post.
If you are considering adopting a plant-based diet, it’s important to understand just what that means and the benefits to your body and overall health.
What is a plant-based diet?
Many people believe you must be either vegan or vegetarian to follow a plant-based diet. That’s not actually the case. While there is no formal definition of a plant-based diet, it is widely accepted that this type of eating consists primarily of plants with little or no animal foods.
Understanding the variations of a plant-based diet may help you decide which is right for you.
Vegan
Following a strict vegan diet requires you to eliminate all animal foods - meat, poultry, fish, seafood, dairy, eggs, honey, and any animal byproducts added to processed foods.
A vegan diet consists primarily of whole foods like fruits, vegetables, whole grains, nuts, seeds, legumes, and plant-sourced fats.
Vegetarian
A vegetarian diet is not as restrictive as a vegan diet which may be one reason it is such a popular choice for people who want to adopt a plant-based diet.
Some variations of a vegetarian diet allow for the consumption of certain animal foods like dairy products and eggs.
Pescatarian
A pescatarian diet is plant-forward but includes fish and seafood. Some pescatarians also include dairy and egg products in their diets.
As one of the most flexible plant-based diets, a pescatarian diet is an excellent step along the way to a vegetarian or vegan diet.
Flexitarian
A person who follows a flexitarian diet eats mostly plant-based foods, but does not exclude animal products. Most flexitarians include small amounts of animal products in their diets, allowing for greater flexibility in their eating choices.
What are the health benefits of a plant-based diet?
Switching to a plant-based diet has incredible benefits for your gut health, allowing you to lose weight without focusing on counting calories. In addition to helping you reach and maintain a healthy weight, plant-based diets lower your risk of developing many chronic diseases including heart disease, type 2 diabetes, and certain types of cancer.
Plant-based diets provide additional health benefits:
Improved flexibility
Increased energy
Better yoga performance
Healthier skin
Less inflammation
Improved muscle tone and definition
Improved digestion
Your nutritional choices have an enormous impact on your overall health and wellness. Read this blog post for more about the 5 pillars of health and wellness.
Transitioning to a plant-based diet.
I learned so much about the impact nutrition has on our overall health and wellness during my health coach training at the Institute for Integrative Nutrition. The training focused on three main themes in relation to food.
Going back to basics.
Often referred to as a traditional diet, going back to basics means a diet high in fruits and vegetables, quality protein sources, and healthy fats. It includes adequate amounts of water and limits added sugars, preservatives, and unfamiliar ingredients.
Understanding diet is bio-individual.
People have different dietary needs. Your health, age, values, background, preferences, schedule, and activity levels all affect which foods work best for you. Even the people you spend your time with have an impact on your diet.
Crowding out.
This means shifting your focus away from removing certain foods and instead adding more whole foods into your diet. Adding healthier foods into your diet gently crowds out foods that no longer serve you. More fruits, vegetables, and water naturally leads to less sugar, processed foods, and caffeine.
Food habits form over our lifetimes and food choices often have an emotional component. Taking things out of your diet can feel restrictive and punitive whereas crowding out focuses on the possibilities.
In addition to the countless health benefits, ethical considerations, and impact on the environment, a plant-based diet can be enjoyable and delicious. It allows you to choose from a wide variety of tasty and nutritious foods.
If you are ready to transition to a plant-based diet, do so gradually and with the guidance of a healthcare professional or registered dietitian. If eliminating animal foods isn’t realistic for you at this time, start by replacing some of the animal protein you consume with plant protein, incorporate more whole foods into your diet, and limit your intake of processed foods.
Adopting a plant-based diet is a powerful way for yogis to practice Ahimsa, promote overall health and well-being, reduce their environmental impact, and align their actions with their spiritual and ethical beliefs.