Lately, I’ve been placing greater and greater emphasis on the need for all of us to ‘segue’ to a plant-based diet. One persistent theme has been the need to get started early. Otherwise, we could each face our own personal nutritional and lifestyle crisis…
There are a number of major hurdles we all face, to making what I’ve dubbed the Great Shift, from a diet focused on ani-mal protein to one embracing plant protein.
A phase-in approach
The highest and most difficult to clear of such challenge is the need to change the way we think of food, overall. And that isn’t something most us will be able to accomplish – pardon the obvi-ous pun – ‘cold turkey’.
The idea of a supper plate with no meat on it will come as an emotional or even systemic shock to many folks. Especially older ones who’ve lived many decades with certain deeply ingrained expec-tations about what a ‘real’, ‘proper’, ‘balanced’ meal is.
A noted authority
Ocean Robbins’ official bio describes him as a noted authority on plant-based nutrition and healthy veg-based eating. “He is the CEO and co-founder of the 500,000+ member Food Revolution Network. He’s served as the adjunct professor for Chapman University. And he’s received numerous awards, including the national Jefferson Award for Outstanding Public Service.”
Robbins has written a whole book on the issues surrounding ‘going vegetarian’ or totally vegan. And he offers 5 key points he feels are essential for all diet ‘transitioners’ to take heed of…
His overall approach is a 31-day plan to gradually introduce your system to a plant-based diet. The idea is to cushion your system as it learns to cope with a major change in the way you expect it to deal with getting the nutrition it needs.
Avoid the potholes
Robbins says he’s identified 5 Common Mistakes folks make when they start out on their plant-based diet journey. But he also makes a point of assuring the trepedacious that lots of folks get caught in these snares. And we shouldn’t worry too much about them – just learn and move on…
1. Don’t start a plant-based or vegan diet by swapping meat for processed plant-based foods
Products such as Imposssible Foods or Beyond Foods’ ‘plant-based meat substitutes are available everywhere these days. There are many other such options. But there are a number of reasons these enticing ‘starter’ veggie foods are a bad idea.
First it of all, they don’t get you thinking ‘plant-wise’. You’re still thinking like meat eater. That”s just going to hold you back ideologically in your eventual personal Great Shift.
Second – obviously – they’re processed foods, some highly or ultra-processed. And we all know by now how bad such foods can be for us. The ‘processing’ factor can more than cancel out the plant-based benefits for serious diet transitioners.
2. Don’t worry about complex protein balance issues when just starting out on a plant-based diet.
“The most common misconception around plant-based diets is that they are deficient in protein,” Robbins says. “This mistake has a long and complicated history, the gist of which is that in many people’s minds, ‘protein’ has been synonymous with ‘meat’.”
”Plant protein is not “inferior” to animal protein, nor should you think of it as an ‘alternative’ protein source. Protein is protein. […] Plants contain all nine essential amino acids. It’s true that some plant foods are low in certain amino acids.” That’s why cultures which already rely on plant-based eating often serve grains together with pulses – ‘beans and rice’ (see photo, top of page) may be the most common combo – to ensure they get a robust a complete protein complex.
And, as all new vegetarians and vegans quickly discover, there are certain plants that provide com-plete protein complements. These include: Soy/Tofu, Quinoa, Buckwheat, Edamame Beans and ancient grains, notably Farro.
3. Be aware that supplementation will be a necessity to ensure you maintain a balanced veggie diet.
If you want to, you can get deeply into plant-based eating, and steep yourself in medical and nutri-tional wisdom. You may be entranced to learn all about vitamins, minerals and other essential nutri-ents your body needs which you’ve been getting largely or entirely from. But most folks won’t be interested in the nitty-gritty any more than they were about the chemistry of meat.
Robbins says it’s most important, at first at least, to make sure you’re getting enough of a few key nutrients including: vitamins B2, D and K2, plus Omega-3s, Iodine and Iron. As you progress in your plant-based diet explorations you and your doctor can keep track of your essential nutrient balance. And discuss how to compensate for deficiencies or excesses.
4. Don’t limit your new menu just because you’re unfamiliar with many of the new foods you’ll encounter.
“One of the best parts of adopting a plant-based diet is the chance to experiment with an abundance of beautiful, colorful, versatile plant foods you may never have tried before,” Robbins stresses.
Dietary fibre is also a central issue. “Most people don’t know this, but each type of plant provides a unique type of fiber. And each type of microbe in our guts needs different types of fiber.That’s why you’ll thrive the best when eating a wide range of different veggies, legumes, whole grains, fruits, seeds and nuts, mushrooms, etc.”
5. Don’t compare yourself with others!
It can be a good thing, to ‘hang’ with others who are also transitioning to a plant-based diet, or are already cruising along on ‘maintenance’. But always remember, everybody’s unique. Your needs, pre-ferences and tastes will make your journey just as unique as you are. Pay attention to how you’re doing and
“Comparison is a thief of joy, whether we’re talking about our net worth, physique, ability to play the intro to Purple Haze on [your] guitar, or [y]our diet and lifestyle choices,” Robbins emphasizes. “Make plant-based eating work for you!”
My take
All the forgoing points constitute good, sound advice. Of course, human nature being what it is, any or all of those common ‘mistakes’ that diet transitioners make will prove higher or lower hurdles for you, personally, to clear.
The simple Tofu & Broccoli stir-fry (pictured above, left) is a great example of a starter veggie ‘main’. It has everything you need for a nutritionally-complete supper. But you could easily make it more interesting by adding more and different veggies!
The key to a successful transition is persistence, and keeping your eyes on the prize. Many folks who make a conscious choice to ‘go vegetarian’ or vegan will find it hard, especially at first. To them I offer Winston’s Churchill’s advice to Londoners during the ‘Blitz’ summer 1940: “When you’re going through Hell – keep going!”
~ Maggie J.