Uprooting the myths of a plant-based diet
The Stop & Shop supermarket chain recently hosted a webinar designed to address the lingering myths surrounding plant-based foods.
“There is often this myth that these types of diets cannot be nutritionally adequate,” said Emily Hayes, a registered dietitian with Stop & Shop. “But the Academy of Nutrition and Dietetics states that appropriately planned vegetarian and vegan diets can be helpful and nutritionally adequate for all stages of the lifecycle.”
Hayes recommended using MyPlate.gov, an online resource operated by the U.S. Department of Agriculture, for guidance on planning a plant-based diet.
“We can incorporate colorful produce on our plate and whole grains, and we can incorporate plant-based protein sources,” she said. “If you are reducing or eliminating dairy products, you’ll want to look for non-dairy alternatives that have a nutritional value that’s similar to dairy.”
Hayes cited data that found approximately 90% of Americans do not meet the federally recommended goal for vegetable intake and 80% don’t meet the goal for fruit intake. She observed that canned and frozen fruits and vegetables “can be just as nutritious as fresh and are oftentimes more affordable, particularly when items are out of season like berries in the winter.”
But when buying canned or frozen items, Hayes strongly recommended reading product labels.
“Look for lower sodium or no salt added canned veggies, look for canned fruits that are either in juice or water, avoiding any sugary syrups,” she said. “And for some of those frozen options, I generally say to stay away from any sauces or seasonings because typically that’s where some saturated fat sodium and added sugar can sneak in.”
In regard to grains, Hayes presented U.S.-based data that found 90% of women and 97% of men don’t meet the recommended intakes for fiber.
“Eating whole grains can be one great way to bump up your fiber intake since whole grains will contain more fiber than refined grains,” she said. “And luckily, there are a variety of whole grain options to choose between.”
One of the greatest concerns for those skeptical of plant-based diets was their alleged lack of protein, but Hayes said she was “definitely busting that myth today” by highlighting soy-based products like edamame, tempeh and tofu plus legumes and nuts and seeds plus their butters as protein sources. She also detailed plant-based calcium sources including tofu and certain leafy green vegetables, adding that most people “think of dairy foods when we think about calcium” without realizing there were multiple non-dairy options.
“Plant-based diets can be nutritionally adequate if they’re planned appropriately,” she said, detailing how the decrease or elimination of animal products would require ensuring there are plant-based alternatives that can provide nutrients including vitamin B12, vitamin D and iron.
Hayes also stressed that not all plant-based packaged foods are necessarily the healthiest choices. She pointed out a frozen plant-based pizza that was high in saturated fat and sodium. Furthermore, Hayes acknowledged that there is no one-size-fits-all for this type of diet.
“If you are someone who maybe is following a strict vegan diet, there certainly may be potentially the need for supplements,” she said. “This can vary from person to person, especially depending on your personal medical background and what foods you actually may or may not be consuming. I would always say if you are making any major changes to your eating pattern, it’s always best to consult with your healthcare provider and they can provide more individualized guidance from there in terms of do you need to take a supplement and what amounts should you be taking.”