Ayuvedic View On Plant-Based Diet & Lifestyle and Its Benefits to the Environment

Abstract

Eating habits based on plants are growing in popularity. A plant-based diet has been demonstrated to greatly lower the risk of osteoporosis, cancer, diabetes type 2, cardiovascular disease, and other illnesses. They are well renowned as well for being risk-free for a broad range of individuals at all phases of life, including young children, expectant and nursing mothers, and senior citizens. It is well established that plant-based diets are good for human health and may help prevent chronic illnesses. Reduced levels of blood lipids, glucose, blood pressure, and inflammation are among the modifiable risk factors for cardiovascular disease that are related to plant-based diets high in whole grains, legumes, vegetables, fruits, nuts, and seeds. In a randomised control experiment, the effects of plant-based diets on people with type 2 diabetes were examined. Plant-based diets were linked to significant reductions in HbA1C levels and total cholesterol, as well as improvements in mental and physical health, quality of life, and depression when compared to the control diets. In this article, a whole-food, plant-based diet and its benefits for the environment are covered in full.

Introduction

A lifestyle that emphasises plant foods while they are still consuming a small quantity of dairy, fish, meat, and eggs is known as a plant-based diet. Eat mostly vegetables, fruits, legumes, whole grains, seeds, and nuts if you live a plant-based diet. A plant-based lifestyle allows for the eating of animal-based products, as opposed to a vegan diet, which excludes the intake of any food derived from animals. A person who lives a plant-based diet could pay great attention to their food quality, making sure to buy as many locally and ethically sourced goods as they can. A whole-food, plant-based diet’s guiding principles are as follows

• Emphasises whole, minimally processed foods
• Limits or avoids animal products
• Focuses on plants, which should constitute the majority of your diet and consist mostly of fruits, vegetables, whole grains, legumes, seeds, and nuts.
• Eliminates refined foods such as white flour, added sugars, and processed oils.
• Focuses particularly on food quality, with many WFPB dieters advocating locally sourced, organic food whenever possible.

These explanations help to explain why this diet is frequently confused with vegan and vegetarian diets. These diets are not the same, despite some similarities. Vegans must abstain from all animal products, including dairy, meat, poultry, seafood, eggs, honey, and any other forms of animal flesh. Although vegetarians don’t eat any meat or poultry, some do consume eggs, shellfish, or dairy products. The WFPB diet, on the other hand, offers more flexibility. Followers occasionally consume animal items, even though they largely eat plants. A WFPB dieter may eat no animal products, while a different dieter may eat a very small amount of dairy, meat, eggs, poultry, or seafood.

Some Ways to Get Started a Plant-Based Diet

The following suggestions can help you start a plant-based diet

1. Eat a Lot of Vegetables

Half of your lunch and dinner plates should be made up of vegetables. Pick vegetables with a variety of colours, being cautious. Grab some vegetables and some hummus, salsa, or guacamole for a snack.

2. Change the Way You Think About Meat

Reduce your portions. Make it a garnish rather than the main attraction.

3. Choose Good Fats

Healthy fats can be found in abundance in foods like avocados, olive oil, nuts, nut butters, seeds, and olives.

4. Cook a Vegetarian Meal at Least One Night a Week

Veggies, whole grains, and legumes should be the foundation of these dishes.

5. Include Whole Grains for Breakfast

Start with barley, quinoa, muesli, or another grain. Then incorporate some nuts or seeds with fresh fruit.

6. Go for Greens

Every day, experiment with a different green leafy vegetable, such as kale, collards, Swiss chard, spinach, and other leafy greens. It is advised to stir-fry, grill, braise, or steam foods to preserve their flavour and nutritional value.

7. Build a Meal Around a Salad

To a bowl, add salad greens like romaine, spinach, Bibb, or red leafy greens. Add tofu, beans, peas, and a variety of other veggies, along with fresh herbs.

8. Eat Fruit for Dessert

You can sate your desire for a sweet treat after a meal with a ripe, juicy peach, a cool slice of watermelon, or an apple.

Food to Eat on Plant-Based Diet

• Fruits: pears, berries, citrus fruit, pineapple, peaches, bananas, etc.
• Vegetables: spinach, kale, broccoli, tomatoes, carrots, cauliflower, peppers, asparagus, etc.
• Starchy vegetables: potatoes, butternut squash, and other root vegetables.
• Whole grains: rolled oats, brown rice, brown rice pasta, farro, barley, quinoa, etc.
• Healthy fats: olive oil, avocados, unsweetened coconut, etc.
• Legumes: peas, lentils, chickpeas, black beans, peanuts, etc.
• Seeds, nuts, and nut butters: almonds, macadamia nuts, cashews, sunflower seeds, pumpkin seeds, tahini, natural peanut butter, etc.
• Unsweetened plant-based milks: almond milk, coconut milk, cashew milk, etc.
• Spices, herbs, and seasonings: rosemary, basil, curry, turmeric, salt, black pepper, etc.
• Condiments: mustard, salsa, soy sauce, nutritional yeast, lemon juice, vinegar, etc.
• Plant based protein: tempeh, tofu, sources of plant-based protein, or protein powders without artificial additives or added sugar.
• Beverages: tea, coffee, sparkling water, etc.

Food to Avoid for Plant-Based Diet

• Fast food: French fries, chicken nuggets, hot dogs, cheeseburgers, etc.
• Added sugar and sweets: table sugar, juice, soda, cookies, pastries, sweet tea, candy, sugary cereals, etc.
• Refined grains: white rice, white pasta, bagels, white bread, etc.
• Packaged and convenience foods: chips, cereal bars, crackers, frozen dinner, etc.
• Artificial sweeteners: splenda, equal, sweet’s low, etc.
• Processed animal products: sausage, bacon, beef jerky, lunch meats, etc.

Benefits in Health Conditions

A whole-food, plant-based diet can help you lose weight while reducing your risk of developing some chronic diseases and their symptoms.

• Heat diseases
• Diabetes
• Cancer
• Cognitive decline

Environmental Benefits of a Plant-Based Lifestyle

An eco-friendly lifestyle that emphasises plants has several advantages

1. Reduce Emissions of Greenhouse Gases

Thirty percent of the emissions of greenhouse gases caused by humans worldwide are related to food production. Meat is the dietary component that contributes the most to greenhouse gas emissions. According to studies, cutting back on meat intake could lower greenhouse emissions while simultaneously enhancing general health and lowering the incidence of chronic diseases. Research has also shown that environmental effects can be improved without giving up dairy and animal products. Meat and dairy can still be a part of plant-based diets while still helping to lower emissions of greenhouse.

2. Reduce Land Use

About 80% of deforestation is caused by food production, which is also the main cause of biodiversity loss. One of the main challenges to species diversity is the production of dairy products and meat, which produce on the majority of agricultural land. In our food systems resilience depends on biodiversity. Changing to a more plant-based diet would result in less land being utilised for the production of dairy products and meat and more space being used for crop cultivation. According to studies, increasing the number of people who consume a plant-based diet can reduce land use related to diet by 76% while simultaneously improving health outcomes.

3. Decreases Pollution

35% of the contaminants that cause plant warming, according to scientists, are caused by food production. Additionally, compared to the process of making grains, fruits, and vegetables, meat production adds to pollution more than twice as much. Adopting a plant-based diet can 49% lessen pollution, according to a study. It is not essential to drastically alter one’s diet in order to have a beneficial environmental impact. Pollution can be reduced by eating a diet higher in plants while still consuming limited quantities of dairy, fish, and meat.

4. Saves Water

Living a plant-based diet could contribute to water savings. It requires producing 23% less water, 1 kilogramme of grain than it does to create 1 kg of beef, and 24% of the world’s freshwater is used for cattle. According to one study, cutting back on animal consumption may cut water use worldwide by 14%. Additionally, minimising eutrophication brought on by plant-based diets may help water quality, animal waste and feed runoff.

5. Prevents Cruelty to Animals

It is well known that animals used for production of food suffer from poor treatment and have few legal safeguards. Consuming less animal food and purchasing fish, meat, eggs, and poultry that have been raised responsibly can both reduce the need for these cruelly treated animals. In reality, there is more interest in and study into in vitro meat due to growing concerns over animal rights and the damaging effects on the environment of meat production. It is believed that creating meat in a lab environment is a moral, effective, and sustainable process. Additionally, the acceptance of plant-based meat substitutes in society is growing.

Conclusion

Plant-based eating habits are becoming more popular. A plant-based diet has been demonstrated to greatly lower the risk of osteoporosis, cancer, type 2 diabetes, cardiovascular disease, and other illnesses. They are also well known for being risk-free for a wide range of individuals at all phases of life, including young children, expectant and nursing mothers, and senior citizens. Plant-based diets were linked to significant reductions in HbA1C levels and total cholesterol, as well as improvements in mental and physical health, quality of life, and depression when compared to the control diets. A plant-based lifestyle is beneficial for health as well as the environment. In this article, we discussed plant-based lifestyles and the benefits of a plant-based lifestyle on the environment.