It’s the question no one seems to be able to confidently answer. What is the healthiest diet in the world? What foods are best for overall wellness? There is a case for almost every diet out there – Keto, Paleo, vegetarian, vegan, Atkins, raw food, whole food…the list goes on.
This question has become more pressing for me as I find myself responsible for nourishing my family and keeping my girls healthy. It’s a constant juggle between teaching them to enjoy food while maintaining balanced nutrition.
We all know not all foods are created equal on the nutrition scale. Yet, more often than not the messages are conflicting. Foods we always thought were necessary to maintain a balanced diet now come into question. In a world where information overload is a daily challenge, much of the advice is used to promote hidden agendas or is steeped in bias.
I’ve spent a few years reading, researching and listening to experts on the issue of nutrition. Taking all this and my own personal experience into account, I have settled on a dietary mindset that I believe suits our whole family.
Whole-food, plant-based diet provides optimum nutrition
What is a whole food, plant-based diet? The Doctors for Nutrition website says this:
When following a whole food, plant-based diet (WFPB), the food groups included are whole grains, legumes, fruits, vegetables and small quantities of nuts and seeds. Processed food is kept to a minimum and adheres to the adage, ‘nothing good removed, nothing bad added’.
In his popular book, How Not to Die, Michael Greger, MD, goes into great detail about the ways a plant-based diet can save your life. After his grandmother recovered from coronary heart disease, purely by moving to a plant-based diet, Greger dedicated his life to spreading the message that plants are best!
His book is the result of years of trawling through medical journals. All proceeds go to charity to prove he has no hidden agenda (other than making people healthier!). Greger’s approach is unique in that he prefers not to refer to a plant-based diet as veganism. He says that such terms focus on what we should omit from our diet. By promoting the things we should include more of in our diet, Greger shows how a healthier lifestyle doesn’t have to be bound by strict dietary rules.
In a recent episode of the Plant Proof podcast, Dr David Katz, MD, spoke in-depth about his findings regarding the best diet for health. As a preventative medicine specialist, his opinions are heavily scientifically backed. His knowledge on dietary health is refreshingly reassuring rather than instructive.
Katz agrees it is quite impossible to confidently say what diet is the healthiest. However, most of the research points to a plant-based diet as the best for promoting overall good health. He feels there is perhaps a place for small amounts of fish and seafood. Yet, even this should be approached cautiously depending on where and how it is sourced.
What we don’t need in our diet
Anyone else find a trip to the supermarket totally overwhelming? For a long time, marketing has dictated to us what is best for our nutrition. But our bodies are not tolerating it anymore.
Globally, we are seeing a rise in type 2 diabetes, obesity, heart disease and many other diet-related illnesses. Interestingly, many recent studies have shown the link between type 2 diabetes and the consumption of red meat. We probably all agree that processed sugar, junk food and soft drinks can increase our risk of diabetes. New research shows processed and deli meats are actually some of the worst offenders.
Let’s face it, we know we shouldn’t be consuming refined sugars, greasy take-aways, heavily processed items and food containing artificial colours and flavours. The trouble is this way of eating has become part of our culture. And much of the time, these nasties are hidden in seemingly “healthy” food.
The case against meat
In his interview for Plant Proof, Dr Katz responded to the Paleo belief that prehistoric humans ate meat and so should we. Although a valid point, he highlighted that there weren’t eight billion humans on Earth at the time.
Modern, factory farming practices have undermined the quality of meat and dairy products. In most cases it is no longer a healthy dietary choice. The meat we end up consuming may have been exposed to pesticides, antibiotics, hormones and disease. Simultaneously, the planet can no longer sustain our growing appetite for meat. Conditions will only deteriorate for the animals as the global population increases.
If we had access to free-range venison then we might eat meat in the moderation perhaps intended for our bodies. Much of the spread of disease is scientifically connected with animal contact. Many experts agree it is time to reconsider our reliance on meat as part of our everyday diet.
What about the vitamins we get from meat?
The question of essential nutrients has long been my concern about encouraging my family onto a purely plant-based diet. Surely we would lack vital vitamins such as iron and vitamin B12?
The nutritionfacts.org website states the case for maintaining healthy iron levels when opting for a plant-based diet:
It is commonly thought that those who eat plant-based diets may be more prone to iron deficiency, but it turns out that they’re no more likely to suffer from iron deficiency anemia than anybody else. This may be because not only do those eating meat-free diets tend to get more fiber, and magnesium, and vitamins like A, C, and E; they also get more iron. But the iron found in plants is non-heme iron. Those eating meat-free diets don’t get any of the heme iron found in blood and muscle, which may be a good thing. The avoidance of heme iron may be one of the key elements of plant-based protection against metabolic syndrome, and may also be beneficial in lowering heart disease risk.
The general consensus is that there is still plenty of iron available in plant foods, you may just need to be more intentional about it.
As far as I can tell, the only other nutrient that a plant-based diet typically lacks is vitamin B12. This vitamin is vital for our wellbeing and is primarily found in meat and dairy products. When you get all your B12 from animal products, you have to consume all the unwanted things along with it, such as high amounts of cholesterol. On a mostly plant-based diet, you can still confidently get all your B12 from fortified cereals and supplements.
Is a whole food, plant-based diet safe for kids?
After chewing on this for a few years (sorry, I couldn’t help myself) I feel reassured that my family would get all the nutrients they need from a whole food, plant-based diet. Yes, I would have to be far more conscious of what we are all eating. Food offerings would need to be adequately varied to ensure we meet our daily nutrient requirements. Dr Greger’s Daily Dozen app is a simple tool to help ensure you are taking in all the foods your body needs for a balanced diet.
I’m not totally averse to serving meat occasionally. However, I will definitely be working toward less meals that incorporate animal products, including dairy and eggs. I can tell you now though, I won’t risk coming between my youngest and cheese. It’s just not a battle worth fighting.
If I am aiming to serve majority plant-based offerings, I think there is room for a few added extras here and there. The goal is to include as many life-giving, health-boosting nutrients as possible and not to make it about what we “don’t” eat. Having witnessed the effect of sugary, coloured, flavoured foods on the behaviour of my children, I want to put as much of the good stuff in as I can.
In a society where life moves at a fast pace and most of us are time poor, we want to feed our families quickly and with minimal effort. However, this is proving detrimental to all our health.
There seems to be a shift for many of us to simplify, to get back to basics and find ways of being self-sufficient (even in small ways). Consider the rise in popularity of sourdough bread making from scratch during the COVID pandemic.
Following a whole food diet does take more effort. However, it seems to be the only way to be sure of what we put into our bodies. And when I consider my responsibility for nourishing my family, I want to know exactly what I’m feeding them.
I would love to hear what your thoughts are about feeding your family and if you would ever consider going plant-based.
Further reading on the blog:
Simple meal planning
Why doing less and not overscheduling is beneficial for kids