I used to love my Enid Blyton books while growing up, and you may not be surprised to know why. She describes the food her characters eat in the most appealing fashion so much so that your mouth begins watering as you read. Such are her powers of description, but also the allure of meat and dairy. When she writes about sitting down to a lunch of potted pie, hard-boiled eggs, ham and cheese and pickles she conjures in my mind the most delicious, heartwarming meal on earth. Would she have been able to describe a garden salad of fresh lettuce, tangy olives, tossed with some apples, nuts and sun-dried tomatoes all coated with a generous amount of vinaigrette to draw the same appeal? Probably…not, or so you think!
A plant-based diet, you say? It is really becoming all the rage now. Statistics compiled in 2023 in the US show that 6% of the American population are vegan. This is a 500% increase from 2014 when it was just 1%. In Great Britain too, veganism has increased by 400% within the last two years. And why have plant-based diets become so popular? Well, because people are now more health-conscious than ever before and veganism and vegetarianism have many benefits.
What types of plant-based diets are available?
This means exactly what it sounds like- that one’s diet will be derived from vegetables, plants, grains, fruits and nuts. But wait! Before you move on to the next article, this is not as hopeless as you think. Plant-based diets are an umbrella term that includes sub-varieties of diets where some of them do not completely reject meat, fish and poultry products.
Firstly, for those of us who feel like running away at the thought of just a plant-based diet, there is the vegetarian diet which advocates avoiding animal-based meat products and focuses on a diet that is low in saturated fat and cholesterol. However, the flexitarian diet allows for the best of both worlds by including small amounts of meat, poultry and fish in one’s diet.
Veganism, on the other hand, rejects all forms of animal-based food products including animal by-products such as milk, eggs, butter and so on.
Then there are those who can do without meat and fish but need their eggs and dairy. For such people lacto ovo vegetarian diets are an option. The pescatarian diet, while mainly vegetarian, allows for fish and shellfish to be consumed.
The plant-based diet and its benefits
Nutritionists say that plant-based diets are more prevalent now because they have been proven to reduce the risk of heart-disease, high blood pressure, reduce weight and decrease the risk of cancer. In addition, it may also help prevent type-2 diabetes, possibly help you live longer, strengthen your brain, minimize your risk of getting strokes and could also improve your cholesterol and your overall immune system. Now if this isn’t enough to convert you, let’s dive deeper…
Even if you’re not someone who is excited by the health-related benefits of following a plant-based diet, then there are still more reasons to consider converting. One huge motivation is the impact your diet has on the environment.
The poultry and meat industries are significant polluters of the ecosystem. For instance, the manure from animals releases harmful gasses into the atmosphere such as ammonia, methane and carbon dioxide, which contributes towards climate change. Furthermore, as more farmlands become necessary to rear these animals and to grow the feed they consume, there is more felling of trees and deforestation. In addition, various chemicals are added to plants to enhance their growth and with the rains these harmful substances get washed away, along with the manure of the animals that are already carrying such chemicals into waterways that are then polluted as a result.
There are also ethical concerns that should be taken into consideration. Animals on farms are often subject to cruelty, both in rearing and transportation. They are overfed and injected with hormones in order to accelerate their growth process in readiness for consuming.
Thus, switching to a plant-based diet will be advantageous on many fronts.
How to make it happen
If you love your meat dishes and feel that you will never be able to transition to a largely plant-based diet, think again; it is not impossible to do. Experts suggest that you do it in stages. First, try to eliminate meat in one meal on one day of the week. If you cannot eliminate it fully, at least try reducing your meat intake in that one meal and try to satisfy your meat cravings in another form. This may include some planning but it can be done. For example, shredded king oyster mushrooms are quite a popular substitute for pulled pork in barbeque dishes, burgers and such. Another substitute rising in popularity is young jackfruit. Chickpeas are also a favorite for pot pies – not only for those yummy hummus dishes. You can even actually make any typical dish such as meatloaf and lasagna with veggies such as roasted cauliflower and hummus. In fact, I recall watching a certain episode of Australia’s MasterChef where the then 17-year-old aspiring chef Flynn McGarry made an absolutely delicious ‘beet wellington’ using – you guessed it- beetroot. It really goes to show that with a bit of creativity, the options for veggie-based dishes are endless. Moreover, an online search will reveal an endless range of recipes for vegetarians and vegans, and an overwhelming number of meat eaters say they don’t even feel the difference in taste.
As you slowly transition and become used to your largely plant-based diet, you will find it easier to save money by snacking at home. It is not difficult to make snacks like trail mixes, protein bars, smoothies and so on in your own kitchen that can be refrigerated or packeted and consumed whenever you want. What’s more, you won’t have to watch your calories as much as well! And if you’re not the type of person who enjoys making your own snacks and meals or doesn’t have the time for it, supermarkets and food stores also offer biscuits, cookies, smoothies, lasagnas, fruit bowls, tacos and so on that can be ordered home or bought off the shelf.
Experts further suggest trying new plant-based foods every week to expand your tastes and get your palate used to variety. You might be thinking “groan!” But you don’t have to give up the food you love to eat like pizza. Just substitute the meat with more vegetables and you’ll find your cravings satisfied, money saved and that you feel healthier at the same time!
Now isn’t that a trifecta worth thinking about?
(Anouk De Silva)