There are many dietary patterns that people embrace, however, research demonstrates that a well-balanced diet is essential to support overall good health and well-being. Incorporating a variety in your food choices provides a wide range of essential nutrients. While there isn't a single diet that works for everyone, developing balance through a healthy eating plan that you can enjoy will benefit your long-term health.
We encourage you to conduct your own research and ultimately decide what is best for you to achieve your health objectives. Please consult with your healthcare practitioner (HCP) as everyone's health needs vary.
Some people choose to follow a plant-based diet. In this blog, we will dive into some of the potential benefits of eating a plant-based diet.
A plant-based diet, according to most nutrition experts, is one that primarily consists of foods that are derived from whole plant-based foods, which may consist of minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices.1,2
Although plants are the backbone of the diet, this does not imply that animal-derived foods such as red meat, poultry, fish, eggs, and dairy products or food products made with animal-based ingredients are not allowed.
This way of eating allows for customization based on a person’s preferences, and since there isn't a single, universal definition, those who want to benefit from a plant-based diet can choose to follow this dietary pattern in a number of ways.
Several dietary patterns that embrace a healthy plant-based diet include some of the following ways to increase your intake of vegetables, fruits, whole grains, legumes, nuts, and seeds. These nutrient-rich dietary patterns are all rich in fiber and phytochemicals, which are naturally occurring plant compounds that may provide health benefits.1
A vegan diet focuses solely on eating only plant-based foods. If you are interested in adopting a vegan diet, it’s advisable to speak with your healthcare practitioner (HCP) to determine how this aligns with your health goals. Also, a Registered Dietitian (RD) can help assess your dietary intake to ensure you meet your requirements for essential nutrients like vitamin B12 since animal foods are the main sources of B12. Adding B–12–fortified foods such as cereals, nutritional yeast, and some plant-based beverages and taking a B-12 supplement may help to achieve an adequate intake.2
Not to be confused with the vegan way of eating, a vegetarian diet is focused on a plant-based diet, but may include dairy and eggs, referred to as a lacto-ovo vegetarian. This particular dietary plan does not include meat, poultry, fish, or seafood.2,3
This vegetarian eats eggs, but not dairy.2,3
Just like the name implies, there is some flexibility in this vegetarian way of eating because it occasionally includes fish, seafood, meat, poultry, dairy, and eggs. It may be a great way to start your introduction to plant-based eating.2
The addition of fish or seafood to a vegetarian diet defines a pescatarian.2,4
The Mediterranean Diet is touted for its contribution to optimizing a healthy approach to eating. It is rich in vegetables, fruits, whole grains, nuts, seeds, legumes, poultry, fish, and olive oil. It also limits sweets and other ultra-processed foods.
Remember that it is important that you see what works best for you. Perhaps, just adding some more healthy plant-based food to your plate is just what you need to add some color to your diet.
A plant-based diet is typically low in saturated fat and rich in fiber and phytonutrients—naturally occurring plant compounds that may promote health benefits.1
1. May support your immune system. The vitamins and minerals, phytochemicals, and antioxidants found in plants help maintain cell health and balance in your body. Antioxidants look to dismantle harmful free radicals, protecting our cells from damage, thereby supporting our immune system.5
2. Support heart health. Consuming a vegetarian diet may help to decrease the risk of cardiovascular concerns by supporting normal blood pressure and healthy lipid metabolism.1,5,6
3. Glucose management. Soluble fiber in fiber-rich foods may help to support healthy glucose metabolism.5
4. Weight management. Plant-based diets that consist of whole fruits, vegetables, grains, and other nutritious plant foods are typically high in dietary fiber, promoting a feeling of fullness while often being lower in calories. Additionally, avoiding excessive consumption of ultra-processed foods can help keep calories in check.
5. Digestive health. Eating a diet that includes adequate servings of fiber-rich plant foods may help support the health of your gut microbiome. Dietary fiber helps with the movement of food through the GI tract as well as helping to eliminate waste. Another benefit of a plant-based diet is that the fiber acts as a prebiotic or energy source for maintaining the viability of the probiotics (healthy bacteria) in your gut.
Extra virgin olive oil (EVOO) is a delicious and healthy dietary fat that can add flavor to most dishes. Research has shown olive oil, especially EVOO, has numerous health benefits. So here are a few ways that you can add more healthy fats like C60 Power’s C60 in Organic Extra Virgin Olive Oil to your diet.
· Drizzle some extra virgin olive oil on some torn pieces of kale and roast them on a sheet pan to make delicious kale chips.
· Toss some arugula with some extra virgin olive oil, a spritz of fresh lemon, add some blackberries raspberries, and protein of choice on the side.
· Some other great ways to reap the benefits of this healthy fat are to add extra virgin olive oil to raw vegetables, steamed vegetables, or add some for roasting some red peppers.
Did you know that C60 Power’s C60 in Organic Extra Virgin Olive Oil is made with 100% certified organic oils and 99.99% pure sublimated C60 (never exposed to solvents) with maximum concentration? So amazing, right?
In addition to the many healing properties of C60, Extra Virgin Olive Oil has its own benefits and is preferred by those who want to reap the benefits of a Mediterranean Diet.
Focusing on your health and wellness and seeing how adhering to a plant-based diet can support you on your wellness journey is key. Don’t think of changing your eating patterns because you feel like you “have to”, rather understand how selecting foods that are nutrient-dense can help you achieve your health goals for the long haul. You will feel more empowered to make healthy choices.
Your dietary choices should be based on “nutritious” plant-based foods. Consuming a diet that is plant-based should be applauded, however, be mindful of the amount of ultra-processed foods or beverages that you are consuming as well. Make changes as you need to phase out those ultra-processed foods and start to focus on whole foods that have been minimally processed.
Take a moment to evaluate your plate. By incorporating some vegetables you enjoy into your meals or snacks, you are beginning to implement positive changes. It's advisable to avoid drastic changes; instead, focus on adding one more serving of vegetables each day for a week. You can also try new methods of preparing your favorite vegetable or introduce one plant-based meal during lunch or dinner, inviting your family to help with the preparation. Gradually introducing your family to delicious plant-based dishes can foster an appreciation for this healthy way of eating.
While some individuals may find a plant-based diet advantageous, we encourage you to take charge of your health and conduct your own research. A balanced diet that includes foods from all food groups is essential to ensure you meet your needs for adequate calories, protein, healthy fats, complex carbohydrates, and vital nutrients such as vitamins, minerals, and antioxidants—and let’s not forget the importance of staying hydrated!
Before making any dietary changes, please consult with your healthcare provider.
In the meantime, stay positive, stay active, and continue taking steps to build a healthier lifestyle.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
Ken Swartz, MS is the co-founder, Chairman Emeritus, and former Chief Science Officer at C60 Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University.
1. Melina, Vesanto, et al. “Position of the Academy of Nutrition and Dietetics: Vegetarian Diets.” Journal of the Academy of Nutrition and Dietetics, vol. 116, no. 12, 2016, pp. 1970–1980, www.ncbi.nlm.nih.gov/pubmed/27886704/ , https://doi.org/10.1016/j.jand.2016.09.025 .
2. McManus, Katherine D. “What is a plant-based diet and why should you try it?” Harvard Health Publishing, 2021, https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760. Accessed 23 November 2024.
3. Denmon, Amber E, and Lynn James. “Plant-Based Diet.” Penn State Extension, 2021, https://extension.psu.edu/plant-based-diet. Accessed 23 November 2024.
4. Jennings, Kerri-Ann. “What Is a Pescatarian and What Do They Eat?” Healthline, Healthline Media, 24 Apr. 2023, www.healthline.com/nutrition/pescatarian-diet . Accessed 23 November 2024.
5. Alexander, Heather. “5 Benefits of a Plant-Based Diet.” The University of Texas MD Anderson Cancer Center, Nov. 2019, www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html . Accessed 23 November 2024.
6. Capodici, Angelo, et al. “Cardiovascular Health and Cancer Risk Associated with Plant Based Diets: An Umbrella Review.” PloS One, vol. 19, no. 5, 15 May 2024, pp. e0300711–e0300711, https://doi.org/10.1371/journal.pone.0300711.https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0300711#pone.0300711.ref005 .
