Why We Eat a Plant-Based Vegan Diet...and evidence based resources
If you’ve ever asked me this question, I’ve probably given you an awkward stuttered response with too many details or not enough. Or I may have said what sounded more like an apology than a conviction because it’s oh so important to me that you know that we don’t EVER judge ANYONE if their food choices differ from ours.
Stephen and I choose to eat a whole foods plant-based diet because we personally believe that it’s the best way for us to steward our bodies and creation based on the knowledge, research, and experience we’ve gathered.
* You can skip to the bottom of this blog post for the list of my TOP books, blogs, physician, and resources for learning more about a plant-based diet.
I really dislike the politics of the term “vegan” and the characteristics of “diets." The way someone chooses to eat doesn’t need to get political, should never create social rifts, and certainly shouldn’t be a restrictive set of rules to conform to trend. I really believe that nourishing our bodies is a blessing and a way of caring for and connecting with our bodies, with each other, and with the Creator.
I’m not a big fan of labels and the inferences they can carry, but for the sake of terminology, we do refer to ourselves as “plant-based” or whole food plant-based (WFPB). This includes whole, unrefined, and minimally processed foods that come from plants and do not include animal or animal derived ingredients such as meat, milk, and eggs. It’s an abundance of fruits, vegetables, whole grains, legumes, tubers/potatoes, nuts, and seeds, and all things derived from and created with them. This is also referred to as a vegan diet, but one should be wary of consuming a vegan diet that isn’t WFPB, as a vegan diet can otherwise be full of highly processed foods which can ultimately cause serious nutrient deficiencies if there is not an emphasis on eating whole, plant-based foods.
About a decade ago I became really interested in learning about nutrition and the body in order to help my own body thrive as I walked through undiagnosed illness and bounced from doctor to doctor with few answers. I dipped my toes into A LOT of dietary theory and eventually enrolled in Integrative Nutrition School to further my studies. As I ravenously searched for answers to stop my body’s decline, I became increasingly frustrated by the CONFUSING information and zillions of dietary protocols all claiming to be the same thing - the ultimate health cure. I dipped my toes into a lot of it - paleo diet, gluten-free, bone broths, raw foods, juicing, you name it - I probably tried it.
Eventually I felt pretty exhausted by all. I didn’t want to be lied to. I wasn’t interested in the ever-shifting trends of health culture. I’d heard enough stories about people being cured by a diet of celery juice and lemon wedges or bone broth and organic beef lard.
I wasn’t interested in a quick fix.
I didn’t want a diet plan.
I just wanted to nourish my body with food that led towards health and not away from it.
I wanted to enjoy delicious food.
I wanted simple, abundant, and sustainable.
Sounds like too much to ask.
But it turns out…it’s not.
So I stepped away from opinion based theories, blogs, and articles that weren’t based on scientific evidence from actual clinical studies, and started turning to the nutritional research of expert physicians in the fields of gastroenterology, cardiology, neurology, immunology, longevity, and disease prevention - they were all coming to the same conclusion - that the more plant-based whole foods we consume, the more we optimize the health of our body in every area from immunity, digestion, hormones, mental health, and everything in between. Food is fuel, and it has the power to drive our cells towards or away from health.
Turns out our culture and a lot of health gurus are overcomplicating it….
The evidence is indisputable. Eat. More. Plants.
Of course not everyone chooses to eat solely plant-based, and that’s a personal choice and should never be judged because we all have unique experiences and formative beliefs. I do think we all do ourselves well when we stay open minded to being ever-fluid students of knowledge. Based on what I’ve learned and where my own journey has led me, I personally believe that fully optimizing my health means eating a 100% whole foods plant-based vegan diet.
After being diagnosed with POTS, a dysfunction of the autonomic nervous system, in January of 2019, I became further convinced of how critical it is to support the body with optimal nutrition. This lifestyle has helped my body in more ways than I can count and has kept me functioning at a much higher level than where I would be without it.
These benefits are significant for ANY body, but for me in regards to autonomic dysfunction, these specific benefits are critical in maintaining stability:
-Improves blood circulation
Circulation is severely compromised in POTS. Evidence shows that a single animal based meal can significantly decreases the efficiency of blood flow throughout the body.
-Supports digestive motility
Autonomic dysfunction greatly decreases the function of the the digestive tract creating various levels of gastroparesis. The high amounts of fiber in a plant-based diet support the movement of substance through the stomach and intestines. Increased motility reduces susceptibility of bad bacterial overgrowth which can easily occur in POTS patients due to delayed gut movement, causing severe pain and further complications. Animal products have no fiber, whereas plant products contain significant amounts.
-Increases the health of the microbiome
A plant based diet increases the diversity of good bacteria in the microbiome, which is critical in maintaining the health of hormones, skin, immunity, and all systems of the body. POTS creates an inability for the brain to properly regulate the nervous system, reducing blood flow and oxygenation to organs and compromising all systems. Thus the importance of bolstering the gut microbiome with beneficial bacteria to support the body is vital.
-Provides high levels of antioxidants
Autonomic dysfunction compromises the immune system, so it’s critical to support the body with nutrient dense disease fighting antioxidants. Animal products do not contain antioxidants, whereas plants provide high levels.
-Increases bio-availability of nutrients - Because the nervous system is constantly misfiring, a body with POTS is very over-worked internally, so there isn’t as much margin to sort through chemicals and preservatives in processed foods, or added hormones, cholesterol, and other elements of some animal products that the body cannot efficiently use. This can ultimately create a lot of added distress to the systems of the body. Plants provide the body with all of the core nutrients in a way that it can easily use, without the added digestive energy required for breaking down meat or filtering out added components of processed foods. In a way, we’re going straight to the source, rather than consuming an animal that grew because it consumed the source - an ox grew because it ate plants, a cow because it ate plants, etc.
This lifestyle began as a way to optimize our health, but as we learned more about how the food industry impacts our planet and all life within it, that began to hold significant importance to us as well. A plant-based lifestyle became not only a way to steward our own bodies to the best of our ability, but creation as a whole.
Whether you choose to eat 100% plant-based or just increase your plant consumption, you’ll be doing good for your health and for the environment!
Evidence-based scientific research shows that plant-based nutrition:
-Increases immune health
-Reduces inflammation
-Improves muscle efficiency which benefits organ function
-Improves cholesterol
-Increases gut health by feeding the good bacteria in the gut
-Increases blood circulation
-Reduces the risk of heart disease, cancer, Alzeimer’s, and other major illnesses
-Increases the performance of every major system of the body - skeletal, muscular, nervous, endocrine, cardiovascular, lymphatic, respiratory, digestive, urinary, and reproductive
Environmentally, the impacts of plant-based eating are huge:
-It takes over 50% more water, and significantly more carbon to produce animal-sourced foods vs plant-based foods.
-The meat industry hugely compromises rainforests and marshes by destroying them to produce livestock feed. Protecting rainforests (the “lungs of the planet”) is critical because they release oxygen and absorb carbon dioxide which aids in stabilizing Earth’s patterns effecting water scarcity, plant growth, pests, and disease.
-Plant-based food creates significantly less harmful pollution which enter into streams and oceans and then negatively effect humans, animals, and the ecosystem.
-Cultivating more plants and less animal products greatly improves the health of earth’s soil, as microorganisms thrive and are nourished in the gardening process, and in turn benefit the health of all living creatures.
No matter what you believe about climate change, Earth’s patterns, or animal agriculture - I think we can all agree that as humans we are uniquely privileged to care for and support the flourishing of the Earth that helps sustain us.
So now you’ve heard a lot from a gal who isn’t a doctor or scientist, which I hope was really helpful or interesting….BUT to conclude about topics like this, we should ALWAYS TURN TO THE EXPERTS! So I’ve compiled a list of a few of my favorite resources so you can dig in for yourself!
If this list feels overwhelming, I’d recommend just starting with the documentary ‘The Game Changers’ on Netflix.
***Documentaries:
-The Game Changers - movie available on Netflix. In my opinion, this is the best evidence-based, lack of fear-mongering, film about the effect of a plant-based nutrition on the human body. It’s rich with interviews from multiple world-renowned doctors, medical experts, and athletes. A MUST WATCH.
-Forks Over Knives - a great documentary diving deep into the science behind the concept that food is medicine.
***Favorite books by leading physicians:
-How Not to Die by Dr Michael Greger
-Fiber Fueled by Dr Will Bulsiewicz - on restoring your health and optimizing your microbiome
***Podcast Episodes:
-How to prevent chronic illness -Plant Proof Podcast Episode 71 with Dr Ornish answers many questions about how a plant-based diet can prevent and reverse illness
-Build the Gut of a Hero - Plant Strong Podcast season 2 episode 18 with gastroenterologist Dr Will Bulsiewicz, all about building a healthy gut
-Mastering Diabetes - fascinating episode of the Rich Roll Podcast about the effects of a plant-based diet on insulin resistance
***Articles:
-Slaying the Protein Myth - article by Rich Roll, an ultra-endurance plant-based athlete
-Why everyone should eat more plants - article by Rich Roll, an ultra-endurance plant-based athlete
-Nutrition Facts - one of the biggest compilations of scientific nutrition research, with articles and videos on countless topics by founder Dr. Michael Greger
-Forks Over Knives - articles answering commonly asked questions, and loads of recipe ideas
-The Game Changers Website - more articles answering commonly asked questions, and great recipes
***World-Renowned physicians who advocate for a plant-based diet:
-Dr Will Bulsiewicz - gastroenterologist, clinical investigator, and board-certified in internal medicine, Dr B. is an expert in digestive disease and the gut. His content is my favorite as he uses evidence based research to cover a broad variety of topics about nutrition and the body, as well as recipes, research, and so many tips for thriving. I highly recommend following him on IG.
-Dr Michael Greger - author of the book How Not to Die. Specifically helpful for people who have questions about a vegan diet or are skeptical about the legitimacy of it. Also for those suffering any kind of illness or wanting to prevent illness.
-Dr Neal Barnard - Clinical Researcher, adjunct associate professor of medicine at the George Washington University School of Medicine and Health Sciences, and founder of the Physicians Committee for Responsible Medicine
-Dr Mark Hyman -Physician and New York Times best-selling author. He is the founder and medical director of The UltraWellness Center
There are SO many resources, but hopefully this list can send you down a good rabbit trail :) Feel free to reach out if I can direct you towards anything specific!
I know first hand how overwhelming it can feel to make changes, so here’s a gentle reminder to just start small. One plant-based meal a day, one swap, one day at a time. And remember….
Whether you choose to eat 100% plant-based or just increase your plant consumption, you’ll be doing good for your health and for the environment.
I’m always happy to offer any resources, insights, personal experiences, or practical tips to answer your questions and help you make plant-based eating feel easy and enjoyable. Just email me! christina@christinagracehutson.com
Rooting for you always,
Christina
***The above information is based on my research and education, and is not to be used as a medical diagnosis. You should always consult your doctor and find what works best for your specific body and needs.