Details on the plant-based diet and why is may or not be the right option for you. Beyond the buzzwords, find out what plant-based really is.

“Plant-based” eating has made a grand entrance in media headlines, in cookbooks, and on supermarket shelves. This style of eating is far from a fad and in fact, as showcased at the Food and Nutrition Conference and Expo(FNCE) of the Academy of Nutrition and Dietetics in Chicago, plants are appearing in more foods than ever. And although you may consider yourself to be a ‘meat-eater,’ you’re probably picking plants more than you may have realized.

According to the Plant Based Foods Association(PBFA), the plant-based foods industry is seeing tremendous growth, with sales up 20% in dollar sales since last year. This growth is significant, especially compared to the sales of all foods, which grew just 2%, so plant-based foods dollar sales are outpacing dollar sales of all retail foods by 10 times.

Perhaps not as complicated as the words “antioxidants” or “omega-3 fatty acids,” the term “plant-based” has become almost trendy. It was certainly a trend we saw from multiple brands exhibiting at FNCE this year! And yet, it is still a term that is misunderstood or misused. So let’s take a closer look at some popular myths and truths by digging a little deeper into what a plant-based lifestyle really means.

Plant-Based Myths

• Plants are just found in produce. Plants are not necessarily colorful fruits and veggies that grow in the ground. Yes of course, produce is made up of plants, but so are your breakfast cereals and pastas (made of grains), beans, juices, plant milks and hundreds of other foods that you eat every day. (Yes, even your morning cup of Joe is made from something that once grew in the ground!)
• Plant-eaters are mostly vegetarians or vegans.You can certainly pack more plants into your diet without full-on vegging out. But produce doesn’t have to be your mainstay. If you’re one of those people that says, “I don’t like vegetables,” then it’s time you gave peas a chance (eye roll, please) and tried adding even one veggie per week to your menu. You may want to experiment with new foods in restaurants where veggies will be well seasoned and cooked to perfection.
• It’s hard to get enough protein from plants. So many of us still consider meat, fish or poultry to be the “main dish” of the meal with perhaps a veggie on the side. The protein that comes from plant foods can count towards your daily intake including tofu (10 grams per 4 ounces), almonds (6 grams per ounce) and beans (7 grams per half cup), to name a few.
• Adding plants to your diet is expensive.Planting trees outside of your home could cost big bucks but adding plants to your plate could help you trim your weekly budget. Stock up on grocery store staples like beans, nuts, nut butters, whole grain breads, cereals, brown rice, quinoa and almond milk. These staples can be bought when on sale and then stored in your pantry for when you need them. Blue Diamond’s shelf-stable Almond Breeze almondmilk, (found in the middle aisles of your supermarket) for example, has a shelf life of one year unopened. This means you can always have almondmilk on hand for recipes like soups, stews, muffins and dressings or have it available for a quick and delicious smoothie.

Plant-Based Truths

• Plant-based diets can have lots of variety. A solid plant-based diet should be well-balanced with a focus on whole, minimally processed foods. The diet includes fruits, vegetables, whole grains, plant milks, and legumes with less of an emphasis on animal products like poultry and meat. Unless you prefer to adhere to a vegetarian or vegan plan, there is no need to totally exclude foods derived from animals — but plant-driven foods should perhaps take up most of the space in your shopping cart.
• Plant milks are packed with nutritional value. Almondmilk, for example, is an excellent source of calcium and vitamin D. Blue Diamond Almond Breeze Almondmilk provides 45 percent of our Daily Value of calcium (most kids and adults and not getting enough of this bone-building mineral), as well as being an excellent source of vitamins D and E. It’s also a good source of vitamin A and has far fewer calories than most milks, weighing in at 30 calories per cup for the Original Unsweetened variety. Although it is lactose free and gluten free, most people enjoy almondmilk even if they have no dietary restrictions at all…they just love its creamy, delicious taste, as an alternative to dairy.
• You can get creative with plants. Anywhere from smoothies to baked goods to casseroles to legume pastas, plant foods are mainstream now making it easier to craft recipes
• The produce department is the jewel in the crown of the supermarket. Produce is rich in vitamins, minerals, antioxidants, polyphenols, phytonutrients, and all of those other words that most of us may not understand but we know they’re good for us! The fiber in fruits and veggies helps us to feel full and satisfied without being high in calories and whether fresh, frozen or canned, these foods should take up half the real estate on your plate.

The bottom line is that there are many reasons to try to make plants the star of the show, with animal proteins playing a supporting role. Although it’s true that it’s easier to lose weight when plant foods are paramount, this lifestyle is not just about trimming calories. It’s a way of eating that provides a wide range of nutrients that you cannot get from other foods.

Disclosure: I was thrilled to partner with Blue Diamond Almond Breeze for this post and the opinions are my own. #AD