10/24/2025
The videos I post for this series will be vegetarian OR vegan, today’s video is vegan friendly. Plant-based diets are popular and when planned properly, can be healthful. Periodically, I speak to patients that have elevated lipids or are pre-diabetic. It is important to remember that just because a food may be good for you, consuming inappropriate serving sizes can lead to medical issues. It is possible to meet protein needs through plants, however, forethought is necessary, as it can lead to a meal pattern that is extremely high in carbohydrates, fat or not satiating. In addition, highly processed plant-based food items should be limited or avoided, they can contain excessive amounts of sodium, lack nutrient density and can be expensive. The best way to be plant-based is through consuming “whole foods” like fruits, vegetables, whole grains, beans, legumes, soy (with some exceptions) and appropriate amounts of nuts and seeds. If you are willing to include cow’s dairy products (milk, yogurt, cheese) or poultry eggs, protein needs are more easily met and will help lower the carbohydrate load of a vegetarian diet. It is important to remember, we eat to get nutrients from our food, the more variety in our food choices, the larger our vitamin and mineral “pool”. In addition to vitamins and minerals that are necessary for human life, plants contain phytochemicals that are extremely beneficial to us even though there is not a recommended daily value for them. One last note, the more limiting our diet is regarding food groups, the higher the risk of malnutrition. Nutrients of concern for vegetarians or vegans include vitamin B12, calcium, vitamin D, iron and protein. If you are just beginning a plant-based diet, it may be wise to have blood work completed so you can monitor your nutritional status.
