{"id":22836,"date":"2022-06-15T07:00:12","date_gmt":"2022-06-15T12:00:12","guid":{"rendered":"https:\/\/www.escoffier.edu\/?p=22836"},"modified":"2023-09-29T17:14:22","modified_gmt":"2023-09-29T22:14:22","slug":"is-eating-a-plant-based-diet-healthy","status":"publish","type":"post","link":"https:\/\/www.escoffier.edu\/blog\/world-food-drink\/is-eating-a-plant-based-diet-healthy\/","title":{"rendered":"Is Eating a Plant-Based Diet Healthy?"},"content":{"rendered":"

Ultrarunner Scott Jurek runs 100+ mile races in some of the world\u2019s least hospitable environments. He\u2019s won the 153-mile Badwater Ultramarathon twice, billed as the toughest footrace on the planet.<\/p>\n

Lewis Hamilton is the seven-time Formula One World Champion, often considered one of the best racing drivers ever to compete in the sport.<\/p>\n

Speed cyclist Dotsie Bausch has won eight U.S. national championships, two Pan American gold medals, and an Olympic silver medal.<\/p>\n

What do these top-performing athletes have in common? They all eat a plant-based diet. And if a plant-based diet can fuel these competitors to victory after victory, there must be something to it!<\/p>\n

As long as you include a wide variety of plants that meet your nutritional needs in your diet, eating plant-based can absolutely be healthy and nourishing.**<\/p>\n

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What Are the Differences Between Vegetarian, Vegan, and Plant-Based?<\/h3>\n

While these three diets often get lumped together, each has a unique definition.<\/p>\n

Vegetarian:<\/strong> A diet that includes no meat, but may include animal products like milk and eggs<\/p>\n

Vegan:<\/strong> A diet that includes no animal products or byproducts, including meat, eggs, dairy, and honey<\/p>\n

Plant-Based:<\/strong> A diet that prioritizes plant-based ingredients like vegetables, grains, and nuts; may or may not include animal products<\/p>\n<\/div>\n<\/div>\n\"Farmer\n

The Health Benefits of a Plant-Based Diet<\/h2>\n

A plant-based diet<\/a> focuses on whole plant foods with minimal added oils, sugar, and processing. This type of diet is naturally low in saturated fat and cholesterol, and high in fiber, vitamins, minerals, and antioxidants.<\/p>\n

Studies show that this type of diet may lower the risk of heart disease<\/a>, type 2 diabetes<\/a>, high blood pressure<\/a>, digestive problems<\/a>, and some cancers, including colon and breast cancer. Some people also report additional benefits, like reduced inflammation<\/a> which may ease the symptoms of chronic illnesses<\/a> including eczema, arthritis, and ulcerative colitis, per multiple clinical trials.<\/p>\n

In short? It appears that eating a diet high in plant matter and low in animal products (or entirely devoid of them) may help your body to function at its best. And this is great news, whether you\u2019re a professional athlete or a professional chef!<\/p>\n

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\"Shane\u201cI think that just by incorporating more plants into your diet, you are tackling three very, very large issues: animal welfare, health, and the environment.\u201d*
\nShane Witters Hicks, Escoffier Culinary Arts Graduate and Private Chef, The Soulful Spread<\/strong><\/p><\/blockquote>\n<\/div>\n

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A mushroom and walnut tart with fresh thyme and pickled mustard seeds by Escoffier student Xander Z.<\/p><\/div>\n

Can You Get Enough Protein with a Plant-Based Diet?<\/h2>\n

The protein question is sure to come up when you assess the health implications of going plant-based.<\/p>\n

You can<\/em> meet your body\u2019s protein needs when you move away from animal products. According to The National Academy of Medicine<\/a> and Harvard School of Public Health<\/a>, adults should get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight. That means a 140-pound person should consume about 50 grams of protein each day while a 200-pound person should consume about 70 grams of protein each day. Older people and regular exercisers have slightly higher protein needs.<\/p>\n

When you eat meat, getting enough protein is easy. A small 3 oz serving of chicken breast contains 26 grams of protein. Add two eggs (12g of protein), 3 oz of flank steak (24g of protein), and an ounce of yogurt or cheese (7g of protein), and you can easily hit your daily protein intake.<\/p>\n

In a plant-based diet, this can be more of a challenge, but it\u2019s certainly doable! Plant-based meat<\/a> alternatives like seitan, Beyond Meat, and the Impossible Burger may have about as much protein as their animal-based counterparts. And some plants are naturally protein-rich, like nuts, seeds, and beans.<\/p>\n

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Plant foods with high protein content:<\/h3>\n