Have You Tried These Plant-Based Meat Substitutes?

Many of us grew up eating beef, lamb, pork, chicken, veal, fish and seafood, and other kinds of meat. We had enjoyed eating meat in different ways of preparation and cooking -- steak, grilled, braised, stewed, etc.

However, since we’ve been advocating the whole-food plant-based diet, the first question that probably entered your mind is how to “plantify” meat. You might be concerned with finding plant-based substitutions for your old favorite meat recipes.

Going on a whole-food, plant-based diet does not mean you have to sacrifice the dishes you love. Almost anything you used to eat can be made with plant-based ingredients – even meaty dishes like burgers, meatballs, and Buffalo wings. It would just take imagination and creativity on your part to achieve this.

Below are different ways on how you could prepare a whole-food plant-based meal without harming a single animal. But first, let me tell you why we love to eat meat in the first place.

Why We Eat Meat

Humans are generally omnivorous, meaning we feed on both plants and animals for sustenance.

However, historians and zooarchaeologists say that millions of years ago, the hominis --- a term used to refer to the extinct members of the human race --- ate only plants and fruits. Based on their studies, our early ancestors were scavengers by nature, not hunters. So while they had stronger jaws and larger teeth than modern man, their digestive systems were designed for digesting plant matter, not raw meat.

However, as the climate changed and temperature rose, the forest shrank and plants became scarce. These environmental conditions forced the early humans to find another source of energy. By using the tools originally designed to help them dig tubers and crack open nuts, our ancestors pre-process animal flesh so they could chew and digest easier. Once they shifted to occasional meat eating, it didn’t take long to make it a part of their diet.

The modern human brain is far larger than that of other primates and three times the size of the predecessors of the Homo species. But those big brains come at a cost. They require energy to operate. Studies say our brains consume twenty percent of our body’s total energy and meat played a role in this.

Then, when humans began cooking meat, it became even easier to digest quickly and efficiently, and capture those calories to feed our growing brains. The earliest evidence of humans cooking food dates back about eight hundred thousand years ago.

Today, we crave meat because our brains are still wired to seek out energy-dense sources of protein. But we also crave meat because of its cultural significance in our lives. Cultures across the globe consume meat differently. Also, wealth plays a role in meat consumption. Industrialized countries consume an average of more than 220 pounds of meat per person per year, while the poorest nations consume an average of less than 22 pounds per person.

Enter Meat Substitutes

I’ve mentioned in a previous blog that religion plays a role in our diet. People following religious dietary rules led to the development of meat substitutes. Tofu and wheat gluten are associated with Buddhist cuisine in Asia. Meat substitutes were also popular in Medieval Europe during the Lenten season when eating meat is forbidden.

During the late 19th century and first half of the 20th century, interest in meat substitutes increased, especially from vegetarians searching for alternatives to meat protein for ethical reasons. Food shortages during the two World Wars caused regular meat eaters to be confronted with the same problem of finding meat substitutes.

Today, owing to the global demand for sustainable diets, concern over global warming, and major investments by food companies, there is an increase in awareness and market demand for meat substitutes.

However, meat analogue companies, who have been developing meat substitutes in laboratories and mass producing them, have been criticized for the production and marketing of their products. Dieticians claimed that these laboratory-made meat substitutes are not necessarily healthier than meat due to their highly processed nature.

I advise you to stay away from these meat substitute products since they are processed with isolated proteins and probably loaded with oils which may be hard for you to digest.

Types of Meat Substitutes

If you really feel the need for a chewy meat-like texture, there are some substitutions that offer some degree of texture but with none of the problems associated with meat but have all the green light healthiness of whole plant foods.

Jackfruit

Jackfruit is a fruit, quite expensive but has a very meat-like texture once cooked. It can stand in for meat in savory dishes like pulled pork, corned beef, or shredded chicken. You can buy it raw or in a can. Jackfruit has a very slight sweet taste but is perfect for barbecue sandwiches, stir-fries, or any dish that uses beef, chicken, or pork.

Just separate the yellow flesh and the seeds and save the seeds for another recipe. In a pan, water sauté onion, garlic, and jackfruit. Season it with salt, pepper and other seasonings like cumin, chili powder, paprika, cayenne pepper, Worcestershire sauce, and liquid smoke. Add vegetable stock and simmer the jackfruit mixture for 45 minutes. After simmering, spread them on a baking sheet and bake them for 1½ hours at 350°F. Spread some vegan barbeque sauce on top and bake them for another 15 minutes. Serve this like how you serve barbeque pulled pork.

Mushrooms

Mushrooms can substitute grilled meats, burgers, and steaks. Marinating a Portabello mushroom in balsamic vinegar and then grilling it makes a nice steak.

Or in a pan with water, cook minced mushrooms until water evaporates. Then sauté it with onion and garlic. Transfer the mixture in a bowl and add breadcrumbs, oats, herbs like parsley, oregano, rosemary, and thyme. Season with salt and pepper or add cayenne pepper for spice. In a separate bowl, prepare an egg substitute which is done by mixing ground flaxseed and water (at 1:3 ratio) and let it sit for 10 minutes. Add the ground flaxseed mixture to the mushroom mixture to act as a binder and mix well. Cover and refrigerate for at least two hours or overnight. Once chilled, form into balls and line them on a baking sheet. Bake them for 20 minutes at 375°F but turn them over halfway so that they brown evenly. Serve them like how you serve meatballs.

Eggplant

You may not know it, but an eggplant can be a delicious alternative for meat in this recipe.

In a pan with water, sauté an eggplant cut into cubes with skin on. Then add vegetable broth as needed until eggplant is cooked. Transfer to a food processor. In another pan with water, sauté onion, garlic, and celery. Transfer into the food processor and pulse until eggplant and aromatics are blended. Transfer the eggplant mixture into a bowl and add breadcrumbs and herbs like parsley, basil, and oregano. Season with salt and pepper. In a separate bowl, prepare an egg substitute by mixing ground flaxseed and water (at 1:3 ratio) and let it sit for 10 minutes. Add the ground flaxseed mixture to act as a binder. Mix well and form into balls and lay them all on a baking sheet. Bake them for 20 minutes at 375°F, turning them over halfway through so they can brown evenly. Once baked, serve them as you would do to regular meatballs.

Tofu

Originally from China, tofu is made from curdled soy milk. Soy milk is a liquid extract from ground cooked soybeans. The curds are then drained and processed into a block. Tofu is tasteless on its own, but it can absorb whatever flavors it is cooked or marinated in. They crumble easily making it good for salads, meat substitutes, or in stir fry.

Crumble a block of extra firm tofu in a bowl. Season it with soy sauce, tomato sauce, chili powder, garlic powder, cumin, and pepper and mix them well. Grease a baking sheet with olive oil and spread the crumbled tofu on it. Bake it for 20 minutes at 400°F. Give it a little stir after 10 minutes so it can brown evenly. Try serving this as taco meat.

Tempeh

Originally from Indonesia, tempeh is made from fermented cooked soybeans and molded into a block. Sometimes, brown rice, quinoa, or flax seeds are added. Unlike tofu, tempeh has a natural nutty flavor and texture. You may flavor your own tempeh by soaking it in your favorite marinade.

Cut tempeh into cubes and place it in a bowl. Add cornstarch, paprika, minced garlic, minced ginger, sesame oil, soy sauce, and rice wine. Mix together and then cover and let it chill inside the refrigerator.

In a pan, dry fry the marinated tempeh until golden brown. In another pan, dry sauté minced garlic and minced ginger . Add red pepper flakes, tomato paste, vegetable broth, soy sauce, rice vinegar, honey, and slurry. A slurry is a mixture of water and cornstarch that is used to thicken sauces. Cook the sauce until thick then add the fried tempeh. Coat the tempeh with the sauce and sprinkle sesame. Do you think this recipe looks and tastes like General Tso’s chicken?

Seitan

Seitan (pronounced SAY-tan) is made from wheat. It is made by rinsing away the starch in the wheat dough, leaving just the high-protein gluten behind.

It is also called wheat gluten and similar to the look and texture of meat when it is cooked. That is why this is a popular meat substitute among vegans and vegetarians. Seitan has a savory taste close to Portobello mushroom. Once you peel it, it looks like peeled chicken. You can make your own seitan or you can buy them at grocery stores.

Pulses

A legume refers to any plant from the Fabaceae family that includes its leaves, stems, and pods. A pulse is the edible seed from a legume plant. Pulses include beans, lentils, and peas. For example, a pea pod is a legume, but the pea inside the pod is the pulse.

Lentils have always been a stand-in for meat since the beginning of veganism. Any variety of pulses, either ground or mashed, can be a great filling for things like burritos and sandwiches. They cook up quickly and are inexpensive. You won’t get the same texture as meat, but you will get a filling, nutritious meal.

In a saucepan, dry sauté chopped onions, sliced carrots, and chopped celery. Season with salt and pepper. Add red wine, minced garlic, diced tomatoes, tomato paste, and vegetable stock . Bring it to a boil. Add brown lentils and dried herbs like basil, oregano and rosemary. Add baking soda to cut the acidity and simmer for 40 minutes. Serve on top of any pasta a la Bolognese sauce.

Potatoes

Some say that potatoes can be used as meat substitutes. But most people agree that potatoes will make excellent extenders for any mixture.

Bulgur Wheat

The Old Testament mentions bulgur and the wheat was popular in the ancient Mediterranean region. Bulgur is an edible cereal grain made by boiling, drying, and grinding kernels of cracked wheat. The result is a firm grain that you can eat plain like rice or couscous, or an ingredient for soups, recipes, and baked goods. When cooked, it has a similar consistency to couscous or quinoa.

Nuts

Nuts are not vegetables but they can be used as a meat substitute which can provide “meatiness” in your cooking.

Grind walnuts in a food processor. Then add mushrooms and pulse until you have a rough walnut-mushroom mixture. In a pan, dry sauté the walnut-mushroom mixture. Add soy sauce and cumin and sauté a little bit more. Transfer the mixture in a bowl. Using the same pan, dry sauté minced onion and minced garlic. Season with salt and pepper. Add tomato paste and mix well. In a food processor, blend black beans and the tomato paste mixture. Once done, add it into the walnut-mushroom mixture. Add grated beets, cooked brown rice, vegan mayonnaise, vegan Worcestershire sauce, and liquid smoke. Mix everything well. Then add wheat gluten and mix well again. Form into burger patties. Grill them on a pan and brush with vegan barbecue sauce until brown on both sides. Serve as what you would do with hamburgers.

Conclusion

When you begin a whole-food, plant-based diet, you may feel like your choices are limited. But as you can see here with these plant-based substitutions, there are so many ways to keep your meals delicious and interesting, while fulfilling your meat cravings. Learning how to “plantify” a recipe could be fun and challenging. The more plant-based recipes you make, the more creative you will become. Soon you will be making delicious, satisfying meals that will satisfy your cravings, and before you know it, you will realize you don’t even miss the meat at all.

If you are not yet ready to go 100% on a whole-food plant-based diet or if you are interested to start, feel free to ask me how by scheduling a consultation. I will help and work with you to make changes at whatever pace you are comfortable with. There is also a health program that might suit your needs. Or if you want to hear from me talk more about Lifestyle Medicine, feel free to listen to the podcast or reach out by using the contact form below.

Sources:

Bath, Joe. n.d. “WFPB – Food Substitutions - Whole Food Plant Based Diet.” Whole Food Plant Based Diet. Accessed June 29, 2021.

Campbell, Kim. n.d. “Plant-Based Cooking 101: Substitutions for Oils, Butter, and Meat.” PlantPure Nation. Accessed June 29, 2021.

Center for Nutrition Studies. 2019. “Plant-Based Food Tips: Healthy Recipe Substitutions - Nutrition.” T. Collin Campbell Center for Nutrition Studies. May 24, 2019.

Parsons, Rhea. 2018. “10 Vegetables That Can Substitute for Meat.” One Green Planet. August 2, 2018.

Roos, Dave. 2019. “The Juicy History of Humans Eating Meat.” History. A&E Television Networks, LLC. May 8, 2019.

Smith, Diane. 2017. “Plant-Based Substitutions.” Plant-Based Cooking. June 19, 2017.

The “Eat by Color” Approach to Increase Fruit and Vegetable Intake

I mentioned on the podcast that among the six areas of focus in lifestyle medicine, nutrition is the first step towards lifestyle change. I have written an article about nutrition, particularly a whole-food, plant-based diet. In that article, I mentioned how to start and eat the colors of the rainbow.

In this article, I will discuss the food items that represent the colors of the rainbow and its benefits. This way, you will have an idea on your food choices and would be most likely to choose functional foods. Functional foods are dietary components that provide health benefits beyond basic nutrients.

Health Benefits

We have been taught since we were kids to eat fruits and vegetables because these foods contain not only vitamins and minerals but also phytonutrients. Phytonutrients are bioactive plant-derived compounds associated with positive health effects. Phytonutrients are pleiotropic, meaning they do have multiple effects on our cells’ structure and function. And because of this, phytonutrients are helpful in preventing chronic diseases.

Not only that, anti-inflammatory plant compounds like polyphenols and other phytochemicals help offset toxicity from pollutants.

Also, a study among 12,285 Australian adults showed an increased intake of fruits and vegetables had a favorable impact on their psychological well-being. Another study in New Zealand showed that those who ate more fruits and vegetables for more than thirteen consecutive days flourished in their daily lives with high levels of well-being, intense feelings of curiosity and creativity compared with adults who ate less fruits and vegetables.

And there are numerous studies that showed intake of fruits and vegetables is associated with reducing chronic disease risk. One of them is a study which introduced the term “phytochemical index” in 2004. Phytochemical index is the percent of dietary calories from foods rich in phytochemicals. A high phytochemical index shows favorable effects on preventing weight gain, along with improved lipid levels, and lowered risk of hypertension and breast cancer.

Low Phytonutrient Intake

However, even though we know that eating fruits and vegetables is a part of a healthy diet, people continue to have a low intake of these nutrients below the recommended dietary allowance called “phytonutrient gap”.

To visualize this phytonutrient gap, a study showed that eight out of ten Americans fall short of the recommended daily allowance for each color of phytonutrients especially the purple/blue foods. Another study showed that only nine percent of American adults met the recommended daily allowance for vegetables and only twelve percent met the recommended daily allowance for fruits.

The “Eat by Color” Approach to Increase Fruit and Vegetable Intake

Although eating recommended quantities of fruits and vegetables continues to be a challenge among most people, it is much easier to adopt a qualitative color approach rather than a quantitative serving approach.

The concept of eating by colors of the rainbow seems to be an effective strategy for people in improving their diet. It can also be implemented across all ages.

For easy reference and memory, each color is associated with some general related health benefits. Each color corresponds to foods, phytonutrient content, and benefits which were determined based on research publications.

Red Foods and Inflammation

Red foods are high in phytonutrients such as astaxanthin, lycopene, ascorbic acid (vitamin C), fisetin, and other classes of anthocyanins which exhibit anti-inflammatory properties and immune-modulating activities. Examples of red foods are cherries, tomatoes, red bell pepper, watermelon, grapefruit, apples, pomegranate, strawberries, cranberries, and raspberries.

Orange Foods and Reproductive Health

Orange foods share common properties with the red ones with respect to their antioxidant properties. The main difference is the carotenoids associated with orange such as beta-carotene and beta-cryptoxanthin. These carotenoids exhibit endocrine-regulating activities and have a role in fertility.

Also, a 3-year study in more than a thousand men and women showed that greater intake of dietary carotenoids in orange foods was associated with reduced risk of insulin resistance.

Examples of orange foods are carrots, pumpkin, sweet potatoes, squash, and cantaloupe.

Yellow Foods and Digestion

Yellow foods contain bioflavonoids that benefit the gastrointestinal tract and digestion. Various soluble, insoluble, and prebiotic fibers found in these foods impede the release of simple carbohydrates into the bloodstream thereby lowering the glycemic index. These foods may also provide the raw materials required as an energy substrate to be used by the gut microbiome.

Examples of yellow foods are ginger, mangoes, pineapples, bananas, and citrus fruits like lemons.

Green Foods and Cardiovascular Health

Green foods contain vitamin K, folate, magnesium, potassium, and naturally occurring nitrates and folates that benefit our cardiovascular health. Green leafy vegetables are also abundant in polyphenols which may differentially affect cardiometabolic risk factors. Leafy greens (such as spinach, watercress, celery, chervil, lettuce, and rocket) and cruciferous vegetables (such as cauliflower, broccoli, and kale) are just examples of green foods. Research shows that cardiovascular disease risk could be reduced by 15.8% with “almost everyday” consumption of green leafy vegetables.

Blue-Purple Foods and Cognition

Blue-purple foods contain polyphenols, flavonoids, procyanidins, flavonols, and phenolic acids that assist with learning, cognition, memory, and mood. Flavonoids contribute to the maintenance of proper brain function and blood flow. Blueberries, blackberries, red grapes, red wine, and purple yams are just examples of blue-purple foods.

Other Colors

Although this article advocates to eat the colors of the rainbow, it doesn’t mean that we disregard other colors like brown and white. In fact, there are healthy brown and white foods available around us.

Brown Foods

Brown foods contain potassium, fiber, beta-glucans, lignans, and epigallocatechin gallate which may reduce the risk of coronary heart disease and some types of cancer and maintain a healthy digestive tract. Examples of brown foods are whole wheat breads, cereals, bran, oats, barley and rye.

White Foods

White foods contain glucosinolates, polyphenols, protein, fiber, B vitamins, potassium and iron. Glucosinolates provide protection against cancer. Polyphenols play an important role in managing inflammation. Examples of white foods are turnips, jicama, garlic, onion, and white beans.

Practical Ways to Get More Colorful Fruits and Vegetables

Counting colors rather than servings or calories may be more effective to engage in long-term lifestyle change. You could track your “eating by color” by creating check boxes each time you fulfill a daily requirement.

As mentioned in my previous article, one way to start a whole-food, plant-based diet is to build a meal around salads. Try incorporating each color in a salad and see if this works for you. Also, why not try adding one new fruit or vegetable every week to expand your choices?

Another way to promote higher intake of fruits and vegetables is to eat more meals at home rather than eat out. Although there are vegan, vegetarian, or farm-to-table restaurants in cities, most of them are rare in other areas. Not only will you adhere more to a whole-food plant-based diet eating at home, you will also be sure that your food is safely prepared.

Conclusion

Eating fruits and vegetables has numerous benefits. However, most people continue to consume less fruits and vegetables than what is recommended. That is why it is important to encourage more people to eat more of these foods. One way to do this is to associate each color with health benefits, rather than counting calories or any index. This way, people would not only remember and could relate easily to the health properties of fruits and vegetables but also sample a variety of foods in the process.

So the next time you pick any one of the fruits and vegetables, remember that it is not only bursting with color and flavor, but also contains phytonutrients that improve your health.

If you are not yet ready to go 100% on a whole-food plant-based diet or if you are interested to start, feel free to schedule a consultation. I will help and work with you to make changes at whatever pace you are comfortable with. There is a health program that might suit your needs. Or if you want to hear from me talk about Lifestyle Medicine, feel free to listen to the podcast or reach out by using the contact form below.

Source:

Minich, Deanna M. 2019. “A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for ‘Eating the Rainbow.’” Journal of Nutrition and Metabolism 2019 (no data): 1–19.

Why Lifestyle Medicine Advocates Whole-Food Plant-Based Diet

Overview

One of the areas of focus on Lifestyle Medicine is nutrition. When you hear the word “nutrition”, isn't it that the first thing that enters your mind is food because it nourishes you?

Food is a vital part of our culture and traditions. We celebrate birthdays, anniversaries, weddings, and other festivities with food. Daily, we socially connect over food like having a cup of tea with a friend or telling a story to your family while having dinner. Thus, for us, food represents so many things. Yet, how ironic that the food that is supposed to nourish us is becoming one of the factors that could kill us.

This article will explain why it is so and why Lifestyle Medicine advocates a whole-food plant-based diet.

Food

As mentioned earlier, food is something that nourishes and sustains us. If we read the Bible, God has given instructions on what and what not to eat. Over the course of history, man learned to use heat (it could mean fire and/or spices), salt, sugar, and fat in food. Also, man learned how to preserve foods to make it last a little longer.

However, as the world becomes industrialized and modern, so do our methods of food preparation and preservation. Mechanical processes of food packaging became fast and food manufacturing became a booming business. What used to take hours to prepare and to cook could be served in an instant. What used to be served hot on a plate could now be bought frozen to be microwaved for a few seconds just before serving.

The government, on the other hand, promoted food groups (from the Go, Grow, and Glow foods, to the Food Pyramid, up to the My Plate food groups) to encourage every household to be conscious of food and nutrition.

Then enter advertising and promotions, the most powerful influencer of all time. Through advertising people could make choices on what food to buy or eat and where to buy it from. Yet, almost 70% of Americans are either overweight or obese and majority of the causes of death are lifestyle-related.

A lot of people are gaining weight because of the meals they are choosing to eat. The gourmet recipes that are often demonstrated by chefs on television contain high amounts of fat, sugar, and salt. We don’t really get a lot of representation on media of foods that are much healthier to us. As a result, what we’re seeing on media has been influenced by the companies wanting to make profits and sell their products rather than what foods that we need to eat.

This is rather a challenging issue.

Forks Over Knives

For those who haven’t read about my story, I used to be overweight, had diabetes, gastric bloating, and sinus allergy. My husband, who is also a physician, had gouty arthritis, asthma, high cholesterol, diabetes, hypertension, sleep apnea, and obesity.

One evening in August 2017, we just had dinner. I finished tidying up the kitchen and proceeded to our home office to watch this Filipino TV series that I've been following for some time. After a few minutes, I stood up to go and get something from the kitchen and passed by my husband who was sitting at our formal dining table and watching what I thought was a movie. I stopped and asked him what he was watching.

"Forks over Knives," he said. "I think you'll like this one because it talks about food and healthy eating which reverse chronic disease.”

It intrigued me, especially when I saw Dr. Michael Greger in that documentary. I attended Dr. Greger's two-hour presentation, bought his book "How Not to Die," but I didn't actually read it. I sat beside my husband and together watched the documentary.

Forks Over Knives became a light bulb that switched us on into a different attitude towards food. At first, we had many doubts. We never heard about this in medical school or in our medical training. But after so many years of making serious changes to our diet and practicing everything we know in medicine, we felt nothing helped. So what is there to lose if we try switching to the whole-food plant-based diet?

Whole-Food Plant-Based Diet

The definition of what constitutes a whole-food, plant-based diet is vague. It is not necessarily a set diet like what most popular diets are but it is more of a lifestyle.

In September 2018, the American College of Lifestyle Medicine (ACLM) issued an official position statement on the role of diet in Lifestyle Medicine. They recommend on eating a predominantly plant-based food such as vegetables, fruits, whole grains, legumes, nuts and seeds for the treatment, reversal and prevention of lifestyle-related chronic disease. For chronic lifestyle-related diseases the best treatment is intensive lifestyle change which could restore health and wholeness.

Based on the ACLM’s recommendation, the whole-food, plant-based (WFPB) diet follows these basic principles:

• WFPB diet focuses on vegetables, fruits, whole grains, legumes, seeds, and nuts. These should make up the majority of what you eat rather than having them as secondary ingredients or garnishes.

• WFPB diet emphasizes whole, minimally-processed foods. For example, choose a food item made from whole potatoes rather than made from potato flour. Or prefer freshly-squeezed orange juice rather than the one you bought from the store.

• WFPB diet limits or avoids animal products like dairy, eggs, and honey. Your head may be shaking but you'll see later why.

• WFPB diet excludes refined foods like added sugars, white flour, and processed oils.

• WFPB diet pays attention to food quality. As much as possible, food should be locally sourced and organic whenever possible.

Because plant-based diets vary depending on the amount of animal products are present in their diet, the WFPB diet is often confused with vegan or vegetarian diets. Although similar in some ways, these diets are not the same.

Vegetarian diets exclude all meat and poultry from their diets, but some vegetarians may eat eggs, seafood or dairy. Vegan diets abstain not just from meat and poultry but also from any animal products, including dairy, seafood, eggs and honey. The WFPB diet, on the other hand, avoids all meat, poultry, animal products, eggs, milk and dairy products, and seafoods. Unlike the vegan diet, the WFPBD pays special attention to a high fiber diet and avoids (if not limit) intake of of any processed foods, oil, sugar, artificial sweeteners, and salt.

The Science Behind It

Before I proceed to discuss more about the WFPB diet, let me go back to the Forks Over Knives documentary.

One of the doctors featured in the documentary was Dr. Colin Campbell of Cornell University’s nutritional science department. In the mid-1960s Dr. Campbell was giving more protein to millions of malnourished children in the Philippines. To keep costs down he and his colleagues decided not to use animal-based protein. The program was beginning to show success but then Dr. Campbell stumbled upon two studies.

The first study centered on affluent families in the Philippines who were relatively eating high amounts of animal-based foods and at the same time their children were found to be susceptible to getting liver cancer.

The second study (and this blew my mind) came from a scientific paper published in a little-known Indian medical journal. It detailed work that had been done on a population of experimental rats that were first exposed to a carcinogen called aflatoxin. Then, these rats were fed a diet of casein, the main protein found in milk. They tested the effect of protein on the development of cancer. They used different levels of protein: one group were fed 20% protein out of the total calories and the other group were fed a much lower level of 5%. The result showed that those rats fed with 20% protein developed cancer, while the other rats that were fed with 5% protein did not.

This Indian study together with what Dr. Campbell had learned about increased liver cancers in children eating animal-based foods combined to create a decisive moment in his work. If you have time to watch Forks Over Knives, you’ll see how a whole-food plant-based diet could reverse chronic diseases and why you should limit or avoid animal meat and by-products.

Your Food Choices in the WFPB Diet

For simplicity, let us group the foods in the WFPB diet into six:

Vitamins & Minerals:

• Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc.

Proteins:

• Legumes: green peas, chickpeas, lentils, peanuts, black beans, etc.

• Seeds, nuts and nut butters: almonds, cashews, macadamia nuts, pumpkin seeds, sunflower seeds, etc.

• Unsweetened plant-based milks: soy milk, almond milk, cashew milk, etc.

• Plant-based protein: tofu, tempeh, tahini, mushrooms, etc.

Carbohydrates:

• Starchy vegetables: potatoes, sweet potatoes, taro, yam, etc.

• Whole grains: brown rice, oats, quinoa, wheat, barley, etc.

Fats:

• Healthy fats: avocados, nuts, seeds

Sugars:

• Fruits: berries, citrus fruits, pears, peaches, pineapple, bananas, etc.

Others:

• Spices, herbs and seasonings: basil, rosemary, turmeric, curry, black pepper, salt, etc.

• Condiments: salsa, mustard, nutritional yeast, soy sauce, vinegar, lemon juice, etc.

• Beverages: coffee, tea, water, natural fruit juices

You will see that everything our body needs is found on plants. All you have to do is to mix and match these items to suit your needs and taste. Also, you can start substituting these items for animal-based products that you were used to. For example, choose soya or almond milk over cow’s milk.

How To Transition

Transitioning to a whole-foods, plant-based diet doesn’t have to be difficult. You don’t have to go 100% immediately. Even just by taking one step at a time, such as replacing one meat-based meal a week with a vegetarian meal, would do. Here are some tips to help you get started.

• Start building a meal around a salad. Fill a bowl with salad greens such as Romaine lettuce, iceberg lettuce, spinach, or any other leafy greens. Add an assortment of other vegetables like carrots, cucumber, bell peppers, onions, beans, peas, or tofu. Season with fresh or dried herbs and make your own salad dressing.

• If you’re already used to eating salads, eat lots of other vegetables, too. Fill half of your plate with vegetables during lunch and dinner. Make sure to include as much as the colors of the rainbow in choosing vegetables. Each food color is rich in certain vitamins and minerals which other colors don’t have as much.

• Another way for you to transition to the WFPB diet is to cook a vegetarian meal at least once a week. Remember #MeatlessMonday? You can start having your own meals around beans, whole grains, and vegetables. Try substituting tofu and mushrooms for meat.

• Vegetables like cucumber, carrots, and jicama can be eaten as a healthy snack. You can also start with plant-based dips like hummus, salsa, or guacamole.

• Change the way you perceive meat as the source of protein. As I've mentioned earlier, plants do have proteins, too. Start by having a smaller portion of meat and use it as a garnish or flavor instead of making the meat as the dish’s main ingredient.

• Choose good fats. Start using olive oil, and nut butters. Soon, you'll discover that plant-based fats and oils are not as "heavy" as animal fat or lard.

• Breakfast should include whole grains. Start with oatmeal or quinoa. Add some nuts or seeds, fresh or dried fruits, and plant-based milk.

• Try other cooking methods. Learn how to cook using different methods like steaming, blanching, grilling, braising, or stir-frying to preserve their flavor and nutrients. As much as possible, avoid deep-frying.

• For dessert, eat a fruit. Let fruits be your source of natural sugars. Eat whatever fruits in season.

The Benefits

Eating a whole-food plant-based diet has its benefits.

• Weight Loss - The high fiber content of the WFPB diet plus the avoidance of processed foods is already a winning combination in weight loss. Cutting out soda, candies, fast food, and refined grains is already a powerful weight loss plan in itself.

• Lower Risk and Reduced Symptoms of Chronic Diseases - Plant-based diets have a higher number of antioxidants and compounds that have been shown to reduce the risk of developing diabetes or to slow the progression of Alzheimer’s disease. Same is true with heart diseases and cancers.

• Protection of the Environment - Adopting sustainable eating habits can help reduce the greenhouse effect, water consumption and land used for factory farming, which are all factors in global warming and degradation of the environment.

• Assistance to our Local Farmers - Reducing the number of animal products in your diet and purchasing local, sustainable produce helps drive the local economy. This reduces the reliance on factory farming which is an unsustainable method of food production.

Conclusion

The food industry has spent lots of money experimenting what particular food combinations and marketing strategies are going to make us most likely to buy their products. It is easy to become quite attached to these foods, not only because we are already used to it but also because to go without them gives us withdrawal effects. Thus, when transitioning to a whole-food plant-based diet, many would ask, “How should I do it?” or “Do I go slowly or do I simply go cold turkey?” It depends very much on who you are and what you are trying to achieve.

The whole-food part is just telling us that nature has provided us with food. Let us try and respect the food in the way nature provides us rather than processing it by adding preservatives, flavorings, colorings, etc. For example, with grains, the more we refine them and make them into flour, the more they bypass our natural digestive system so that we get rapid rises of blood sugar by eating white flour products as opposed to a whole grain bread.

The plant-based part is telling us to choose foods from plants and avoiding animal products. As I've said earlier, you don’t have to go 100% in an instant. Replace one meat-based meal a week with vegetables and test the waters. Try it out and see how it feels.

And most importantly, you have to love yourself. There is no point beating yourself up, then feeling you're a failure, and eventually giving up. Lifestyle change is recognizing that life is challenging but hopeful as long as there is time. Let time work with you rather than against you. Gently nurture yourself and decide how you want to go forward.

Also, get support. It’s great when you can do it with other people. Finding someone else who is interested in joining you along the journey would help you achieve the lifestyle change you’re desiring for.

If you are not yet ready to go 100% on a whole-food plant-based diet, feel free to schedule a consultation. I will help and work with you to make changes at whatever pace you are comfortable with. There is a health program that might suit your needs. Or if you want to hear from me discuss more about Lifestyle Medicine, feel free to listen to my podcast. If you want to be updated with news and features from this website, subscribe to my newsletter or reach out using the contact forms below.

Sources:

American College of Lifestyle Medicine. 2018. “Position Statement for Treatment and Potential Reversal of Disease.” PR Web, September 25, 2018.

Flower, Meridee. 2020. “Why Adopt the Whole Food Plant Based Diet?” Atticus Health. October 27, 2020.

Fulkerson, Lee. 2011. “Forks over Knives.” Documentary film. https://www.forksoverknives.com/. https://www.forksoverknives.com/the-film/.

Kubala, Jillian. 2018. “Whole-Foods, Plant-Based Diet: A Detailed Beginner’s Guide.” Healthline. June 12, 2018.

McManus, Katherine. 2018. “What Is a Plant-Based Diet and Why Should You Try It? - Harvard Health Blog.” Harvard Health Publishing, Harvard Medical School. September 27, 2018.