Plant based living explainedPeople who follow a plant -based diet choose not to consume dairy, eggs or any other products of animal origin, in addition to refraining from meat. Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty be it from food, clothing or any other purpose.Types of plant-based lifestyle include:. Dietary vegans - avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics. They consume a whole-food plant-based diet rich inwhole foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds.. Junk-food vegans - eat processed plant-based food, such as fries, frozen dinners and desserts, including Oreo cookies and non-dairy ice cream.. Raw-food vegans - eat only foods that are raw or cooked at temperatures below 118°F (48°C).. Low-fat, raw-food vegans (fruitarians) - avoid high-fatfoods such as nuts, avocados and coconuts and instead rely mainly on fruit. Other plants are occasionally eaten in small amounts. Plant based dietA plant-based diet that is usually prescribed to manage Diabetes is the whole-food plant-based version.Foods to eatPlant based substitute animal food products with plant-based replacements, such as tofu, legumes like beans, lentils and peas, nuts, seeds like hemp, chia and flaxseeds, calcium-fortified plant milks and yogurts, algae like spirulina and chlorella, nutritional yeast, whole grains, cereals, sprouted and fermented plant foods, fruits and vegetables..animals. These include:. Meat and poultry: Chicken, mutton, beef, lamb, pork, etc.. Fish and seafood: All types of fish and shellfish, squid, calamari, crab, lobster, etc.. Dairy: Milk, yoghurt, cheese, butter, cream, lassi, ice cream, etc.. Eggs: From birds and fish.. Bee products: Honey, bee pollen, etc.. Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatine, animal-derived vitamin D3 and fish- derived omega-3 fatty acids, etc.10 plant-based food substitutes.Plant-based milk alternativesIn today's world, beverages are no longer merely thirst quenchers, consumers are looking for specific benefits from these alternatives. These benefits may range from boosting energy levels to anti-ageing.Plant-based milk are fluids that are made by breaking down of plant material, extracted in water and further homogenised to uniform particle size of 5-20 microns to simulate cow milk appearance and consistency. Plant based milk options are completely free from ingredients of animal origin and lack some constituents usually present in mammalian milk like cholesterol, saturated fatty acids, antigens and lactose. At the same time, they are a good source of minerals, essential fatty acids etc.Types of plant-based milk or non-dairy alternativesPlant-based milk alternatives can be classified into following different categories based upon the source of origin.1) Cereal based - Oat Milk, Rice milk, Corn milk2) Legume based - Soy milk, Peanut milk, Lupin milk, Cowpea milk3) Nut based - Almond milk, Coconut milk, Hazelnut milk, Pistachio milk, Walnut milk4) Seed based - Sesame milk, Flax milk, Hemp milk, Sunflower milk5) Pseudo cereal - Quinoa milk, Teff milk, Amaranth milkLet's explore each category in detail. Cereal based milk alternativesOat milkIn recent years, interest in Oats has piqued due to presence of dietary fibre and phytochemicals. Health benefits are associated with presence of soluble fibre - beta-glucan which have hypo- cholesterolemic and anti-cancer properties. Beta-glucan helps to delay gastric emptying time and increases gastro-intestinal transit time which helps control spike in blood sugar levels and exerts hypo- cholesterolemic effect by reducing total and LDL cholesterol. Despite the health benefits, Oat milk lacks Calcium which is essential for growth and development, therefore it needs to be fortified before consumption as an alternative..associated with presence of soluble fibre - beta-glucan which have hypo- cholesterolemic and anti-cancer properties. Beta-glucan helps to delay gastric emptying time and increases gastro-intestinal transit time which helps control spike in blood sugar levels and exerts hypo- cholesterolemic effect by reducing total and LDL cholesterol. Despite the health benefits, Oat milk lacks Calcium which is essential for growth and development, therefore it needs to be fortified before consumption as an alternative.Rice milkRice (Oryza sativa) is a staple cereal in Indian diet and is consumed by majority of the population. It is sweet in taste due to the presence of carbohydrates which are broken down to sugars which impart the sweetness. Substituting rice milk for dairy can result in mal-nutrition as it is low in proteins, lipids, vitamins and minerals. It requires fortification with these nutrients. Selenium and magnesium content in rice milk is high. It also contains functional components like phytosterol, b- sitosterol and c-oryzanol which contributes to health benefits like lowering cholesterol levels, anti-hypertensive and anti- inflammatory.Milk extracted from brown rice is 2-3 times healthier than white rice and is high in complex carbohydrates. Milk extracted from black rice contains anthocyanin, phenols and ferulic acid which have anti-oxidant activity. As rice milk contains least amounts of proteins, especially phenylalanine, compared to other alternatives, it is suitable for individuals with phenylketonuria (PKU)..Legume based milk alternativesSoy milkSoyabean (glycine max) and soy milk is nowadays widely consumed as an alternative for cow milk due to its similar nutritional profile to cow milk. It's a very good source of macro and micro nutrients, contains essential amino acids but low in carbohydrates, contains mono-unsaturated fatty acids (MUFA) and Poly-unsaturated fatty acids (PUFA), vitamins and minerals as well as phytochemicals like phytosterols which exhibit lipid lowering and anti-oxidant properties. Being plant origin, it doesn't contain lactose and cholesterol, has higher digestibility and lower cost. Due to the contents, it has therapeutic benefits in diseases like CVD, Diabetes, Hypertension and osteoporosis.Due to its popularity, wide choice of variants is available in the market based on solid concentration like light, dairy like, rich soy milk. Based on formulation - sweetened, original, enriched, blended etc. The only disadvantage of soy milk is prevalence of soy allergies, anti-nutrient content like phytates, oxalates, trypsin inhibitors which bind to the minerals and hamper their absorption..Peanut milkPeanuts (Arachis hypogea) are widely consumed in India by both vegetarians and non-vegetarians. Peanut has a rich nutrient profile of protein, fats (oleic and linoleic acids), vitamins, minerals, dietary fibre, phytosterols and anti-oxidants. The functional property of peanuts is mainly attributed to its phenolic component, which are responsible for the anti-oxidant function and protective role against damages from coronary heart disease, stroke etc. The beany flavour is due to its hexanal content. Defatting, soaking in alkali, roasting and steaming are some of the methods adopted to overcome the beany flavour which limits its usage. Nut based milk alternativesAlmond milkAlmonds (Prunus dulcis) are among the most widely consumed nuts. Almond milk is gaining popularity as it is low in calories. It has almost 50 per cent lesser calories compared to cow milk thus used by people looking for weight loss. Almonds has a balanced nutrition profile, with carbohydrates, proteins fats - higher amounts of MUFA, zero cholesterol, mineral like magnesium, phosphorus, potassium, sodium, selenium, zinc and vitamins - B1, B2, B3, B6, B9 and vitamin E.The Vitamin E content of almonds is higher than cow milk. 240 ml almond milk has almost 450 mg calcium which helps in bone health in children and adults. Almond also have arabinose content which imparts prebiotic activity. Almond milk helps to regulate blood pressure by reducing resistance of blood vessels, enhances blood and oxygen flow. It is suitable for those with lactose and soy intolerances. High cost and allergies to nuts limits its application..Coconut milkCoconut (Cocos nucifera) is used in variety of forms in our country from fresh, dry to processed forms - desiccated, flour, oil and milk. Although Coconut milk is higher in calories compared to cow milk, fats are mainly the medium-chain triglycerides which are easily digestible, beneficial for liver health. Coconut milk contains Lauric acid which is also present in breast milk, helps brain development and protects from breast and endometrial cancers. Lauric acid is converted to monolaurin which has anti- microbial properties and protects against several infections. Vitamin E content retards aging, nourishes the skin and has soothing effect.A study showed that consumption of coconut milk helped to increase HDL levels. Coconut milk consumption is rarely associated with allergic responses. Other benefits include - helps in digestion, nourishes the skin and hair, cooling properties. Despite all the health benefits its use is limited due to larger amount of saturated fat content. Coconut milk is prone to rancidity causing the product to develop off-flavours..Seed based milk alternativesSesame milkSesame (Sesamum indicum) seeds are high in fats mainly, palmitic acid, stearic acid, oleic acid and linoleic acid. The protein part is composed of Sulphur- containing amino acids, except lysine which is found in limited amounts. They are rich in vitamins, minerals and B-complex vitamins. Sesame seeds contain some anti- nutritive substances like phytates, oxalates and saponins which reduce bioavailability of vitamins and minerals. Oxalates are confined to the outer husk part and are effectively removed during the processing. Protein found in sesame seeds are less water soluble which limits its use in preparation of plant-based milk. Due to this various processing techniques have been investigated to assess their applicability in modifying the sesame-protein.Flaxseed milkFlax seeds (Linum usitatissimum) contain high amounts of nutrients and functional components like omega-3 fatty acids mainly alpha-linolenic, fibres, phytoestrogens and phenolic compounds. The phenolic compounds have anti- oxidative and hepatoprotective properties. Phytoestrogens help regulate menstrual cycle and are anti-cancer. Milk from flax seeds is made by wet milling with high- pressure homogenisation. The oil droplets present in flax seeds have large surface area which is prone to oxidation. Due to this the physical and chemical stability should be monitored using appropriate technology.Pseudo cereal-based milk alternativesQuinoa milkQuinoa (Chenopodium quinoa) is gluten- free and contains higher amounts of protein compared to other cereals like rice, wheat, oats, corn and millets. Minerals like calcium, copper, iron, magnesium manganese potassium are found in higher amounts in Quinoa comparatively. Amino acids such as methionine, lysine and cysteine are found in Quinoa which are limited essential amino acids in other cereals. Omega-6 to Omega-3 ratio in Quinoa is 1:6. Quinoa also has higher Vitamin E content and low Fructose and glucose content.Quinoa milk is thicker due to higher amount of starch thus using enzymes like amylases before preparation of the drink helps to make the beverage watery and sweeter. The texture of quinoa milk is different than the cow milk. It has an advantage that it can used as raw-material to make shakes, pastas, coffee..Amaranth milkAmaranth (Amaranthus cruentus) has very similar nutrient profile as that of quinoa. Naturally Gluten-free (gluten is less than 20 mg per kg), Amaranth has high nutritive profile. It is rich in vitamin C, E and B- complex. Amaranth has phytochemicals like phenolic compounds. Terpenoids, tocopherols and betanins.Certain technological interventions are required to yield plant-based milk product of acceptable quality. These include - improving product stability, removal of off- flavour, inactivation or removal of inhibitors and shelf-life improvement, sensory acceptability improvement and fortification. People who consume cereal milk instead of dairy milk are more prone to nutritional deficiencies. Children of growing age need sufficient amounts of protein and other nutrients for their proper growth and development. So, in order to use plant milk as a substitute for dairy milk, fortification with proteins, vitamins and minerals is essential. Plant based milk alternatives present huge scope for expansion of health food industry. It needs to be further investigated by developing advanced processing, technological interventions, fortification techniques to yield nutritionally complete product with high overall acceptability..Plant-based diet and DiabetesA plant-based diet can:Improve insulin sensitivity thereby reducing insulin dosage by more than50 per cent after six to eight months. Improve insulin sensitivity and reduce risk of a hypoglycaemic event (low blood glucose). This makes it easier to manage Diabetes. Increase of blood flow to hands and feet lowers risk of neuropathy (nerve damage). This can help avoid most diabetic foot complications. Prevent and slow the progression of chronic kidney disease. The US National Kidney Foundation states that a carefully planned plant-based diet under the guidance from a registered dietician nutritionist may be helpful in managing kidney disease.Whole-food plant-based diet can even reverse Type 2 Diabetes by resolving the root cause - insulin resistance. Replacing meat with other types of protein foods like soybeans incorporate beneficial nutrients like lysine, leucine, isoleucine, phenylalanine, calcium and phosphate into the diet. All these have shown to improve glycaemic control and insulin sensitivity.Increased consumption of soluble fibre improves Diabetes management as soluble fibre binds glucose, slowing its absorption into the blood.Higher intake of whole grains and vegetables which have high amounts of fibre and magnesium help reduce the risk of developing Diabetes. Deficiency of magnesium can also possibly impair insulin signalling (the ability of the insulin to tell the cell to absorb glucose from the blood)..Plant-based diet and hypertensionA plant-based diet included fruits and vegetables which are rich in potassium, which helps lower blood pressure. A plant-based diet is also low in fat and sodium and is free of cholesterol. Blood thickness is reduced when diet does not contain meat, dairy products and added fats. This makes the blood flow easier bringing down the blood pressure.Plant-based diet and heart diseaseA plant-based diet has the potential to not only prevent heart disease but can also sometimes manage to even reverse heart disease. Whole-food plant-based diets improve heart health because they contain no dietary cholesterol, very little saturated fat and abundant fibre. A diet which includes meat, dairy and poultry contains a substantial amount of cholesterol and saturated fat. This can cause blockage in the arteries and leads to heart disease. A whole-food plant-based diet also reduces inflammation, which can lead to heart disease..Protein requirementThe USDA recommends 0.8 grams of protein per kilogram of body weight per day. The formula to roughly determine your daily protein intake is to multiply yourweight in pounds by 0.36.For example: For a 50-year-old woman who weighs 140 pounds (63.5 kgs) woman and who is sedentary (doesn't exercise), the RDA approximately comes to 51 grams of protein a day.Avoiding meat, poultry and dairy products can perhaps make it difficult to reach the RDA target. Therefore, it is important to substitute animal-based protein sources with whole-food plant-based protein sources. Plant-based protein sources can help you to meet your protein requirements. These include:. Nuts, seeds and their butter like cashew, peanut, almond, Brazil nuts, tahini. Beans and pulses like butter beans, chickpeas, lentils (Dals like masoor, mung, toor, urad, kala chana, white chana, lobia, rajma, etc.). Vegetable milk like soy, almond, hempseed. Quinoa. Soy products like tofu, soy cheese, soy milk.Note: The formula mentioned previously is for reference only. Diabetes Health requests all readers to consult a registered dietician to understand your dietary protein requirement.Overall health benefitsChanges start occurring in our body after switching to a whole plant-based meal as early as 2 hours up to 4 weeks' time.Interleukin-18 is pro-inflammatory molecule and is strong predictor of cardio vascular health. There is a 20 per cent drop in IL-18 levels seen in those who ate wholeplant-based meal.In people with Type 2 Diabetes,post-prandial insulin secretion was more after plant-based meal, secretion of incretin hormones especially Glucagon-likepeptide 1 (GLP-1) also increased, thus resulting in lower blood glucose levels.Beta-cell function also improved. According to Dr Joel Kahn (renowned cardiologist), total immersion into whole plant diet results in rapid drop in total cholesterol as much as 100 mg/dL. Within 1-2 weeks people experienced drop in blood pressure by10 mmHg or more which allowed reduction in their medication and helped some to get off their medicines as well. Within 3 weeks, anginal chest pain was lowered and angina symptoms dropped by as much as90 per cet.Red meat and egg yolk consumption spikes a gut molecule called TMAO (Trimethyl Amine N-Oxide) which is responsible for arterial clogging, blood clotting and organ scarring. With plant-based diet abnormal TMAO levels returned to normal within as little as 4 weeks. Plant based diet improves blood circulation which helped correct erectile and sexual dysfunction within6 weeks thereby improving sexual function. Within a year, clogging and hardening of arteries stopped and narrowing and constriction began to open up in many cases.What you eat not only impacts your health but also has the ability to impact on how you live and care for. For example, when you eat an animal, you take on its energy which influences your anxiety levels and the way you treat people. Overall plant-based diet can be delicious, nutritious and environment friendly.Nutritional deficienciesAlthough a plant-based diet provides numerous health advantages, it also presents certain challenges that need to be addressed. Plant-based diet consumes lesser amounts of essential amino-acids (EAA) as plant proteins are less digestible than animal sources. As per WHO, proteins from animal sources have higher PDCAAS (protein digestibility corrected amino acid score - it measures how well the protein in a food provides the essential amino acids required by the human body), compared to plant-based proteins. Plant-based diet is also associated with lower Vitamin B12 levels. Lack of B12 is linked to neurologic and hematologic problems and even certain cancers.Plant sources have non-home iron which is less bio-available as the absorption is hindered by phytates present in whole grains, could lead to anaemia. Zinc and selenium deficiency are also seen with plant-based diet. Zinc deficiency is associated with mental health issues like depression, dermatitis, alopecia, diarrhoea while selenium deficiency affects the thyroid gland functioning and causes mental fogging. People eating a plant-based diet also tends to have lower Vitamin D and bone density..One frequently raised doubt is about nutritional deficiencies which may potentially arise due to avoidance of meat, poultry, seafood, and dairy-based foods. There are whole-food plant-based substitutes for most animal-based foods that can help you meet your RDA for most nutrients like calcium, iodine, Vitamin D, B6 and B9 and B12 and Omega-3 fats.Sources of well-absorbed calcium that can be used in a whole-food plant-based diet include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soy nuts, bokchoy, broccoli, Chinese cabbage, kale, mustard greens, and okra. Grains, beans, fruits and vegetables (especially green leafy vegetables) are also good sources of calcium. Iodised salt is the best source of iodine in India. Also, whole grains, green beans, courgettes, kale, spring greens, watercress, strawberries and organic potatoes with skin contain iodine.Fortified soy, almond and mushrooms grown in direct sunlight or ultraviolet light also contain have high amounts of vitamin D. Wild mushrooms are also an excellent source of vitamin D.Essential omega-3 fat is called alpha- linolenic acid (ALA). Good sources of ALA include chia seeds, flaxseed, ground linseed, hemp seeds, soybean, walnuts and vegetable (rapeseed) oil, flaxseed oil, canola oil. Essential omega-6 fat is called linoleic acid (LA). Good sources of LA include hemp seeds, pumpkin seeds, sunflower seeds, walnuts and soya spread, corn oil, sunflower oil, safflower oil and soyabean oil. Essential omega-9 fat is monosaturated fat. Good sources of omega-9 include olive oil, avocados, peanuts, almonds.The daily nutritional supplement of vitamin B12 is required for people who follow a whole-food plant-based diet.Note - It is best to consult a registered dietician to understand the daily nutrient requirement to best suit your health parameters. Dieticians can also provide guidance with food substitutions or supplements to suit your personal preferences and lifestyle.Is this diet for everyone?A whole-food plant-based diet is a healthy diet that may suit people of all ages. But it is best practice to seek expert advice and consult your doctor and dietician before starting or modifying eating patterns. If you have any health condition like Diabetes, hypertension, heart or kidney disease, etc then routine health check-ups are recommended. These check-ups should also check for nutritional deficiencies.Speak with your doctor to find out if you can switch to a whole-food plant-based diet.If you are pregnant or planning a pregnancy it is best to consult a doctor prior to modifying your diet or changing eating patterns. For both growing children and the elderly it is necessary to consult a doctor and dietician before switching diets. Bhakti Mujumdar is a Bio-Nutritionist and Diabetes Educator. She guides people to manage life style disorders
Plant based living explainedPeople who follow a plant -based diet choose not to consume dairy, eggs or any other products of animal origin, in addition to refraining from meat. Veganism is currently defined as a way of living that attempts to exclude all forms of animal exploitation and cruelty be it from food, clothing or any other purpose.Types of plant-based lifestyle include:. Dietary vegans - avoid animal products in their diet but continue to use them in other products, such as clothing and cosmetics. They consume a whole-food plant-based diet rich inwhole foods, such as fruits, vegetables, whole grains, legumes, nuts and seeds.. Junk-food vegans - eat processed plant-based food, such as fries, frozen dinners and desserts, including Oreo cookies and non-dairy ice cream.. Raw-food vegans - eat only foods that are raw or cooked at temperatures below 118°F (48°C).. Low-fat, raw-food vegans (fruitarians) - avoid high-fatfoods such as nuts, avocados and coconuts and instead rely mainly on fruit. Other plants are occasionally eaten in small amounts. Plant based dietA plant-based diet that is usually prescribed to manage Diabetes is the whole-food plant-based version.Foods to eatPlant based substitute animal food products with plant-based replacements, such as tofu, legumes like beans, lentils and peas, nuts, seeds like hemp, chia and flaxseeds, calcium-fortified plant milks and yogurts, algae like spirulina and chlorella, nutritional yeast, whole grains, cereals, sprouted and fermented plant foods, fruits and vegetables..animals. These include:. Meat and poultry: Chicken, mutton, beef, lamb, pork, etc.. Fish and seafood: All types of fish and shellfish, squid, calamari, crab, lobster, etc.. Dairy: Milk, yoghurt, cheese, butter, cream, lassi, ice cream, etc.. Eggs: From birds and fish.. Bee products: Honey, bee pollen, etc.. Animal-based ingredients: Whey, casein, lactose, egg white albumen, gelatine, animal-derived vitamin D3 and fish- derived omega-3 fatty acids, etc.10 plant-based food substitutes.Plant-based milk alternativesIn today's world, beverages are no longer merely thirst quenchers, consumers are looking for specific benefits from these alternatives. These benefits may range from boosting energy levels to anti-ageing.Plant-based milk are fluids that are made by breaking down of plant material, extracted in water and further homogenised to uniform particle size of 5-20 microns to simulate cow milk appearance and consistency. Plant based milk options are completely free from ingredients of animal origin and lack some constituents usually present in mammalian milk like cholesterol, saturated fatty acids, antigens and lactose. At the same time, they are a good source of minerals, essential fatty acids etc.Types of plant-based milk or non-dairy alternativesPlant-based milk alternatives can be classified into following different categories based upon the source of origin.1) Cereal based - Oat Milk, Rice milk, Corn milk2) Legume based - Soy milk, Peanut milk, Lupin milk, Cowpea milk3) Nut based - Almond milk, Coconut milk, Hazelnut milk, Pistachio milk, Walnut milk4) Seed based - Sesame milk, Flax milk, Hemp milk, Sunflower milk5) Pseudo cereal - Quinoa milk, Teff milk, Amaranth milkLet's explore each category in detail. Cereal based milk alternativesOat milkIn recent years, interest in Oats has piqued due to presence of dietary fibre and phytochemicals. Health benefits are associated with presence of soluble fibre - beta-glucan which have hypo- cholesterolemic and anti-cancer properties. Beta-glucan helps to delay gastric emptying time and increases gastro-intestinal transit time which helps control spike in blood sugar levels and exerts hypo- cholesterolemic effect by reducing total and LDL cholesterol. Despite the health benefits, Oat milk lacks Calcium which is essential for growth and development, therefore it needs to be fortified before consumption as an alternative..associated with presence of soluble fibre - beta-glucan which have hypo- cholesterolemic and anti-cancer properties. Beta-glucan helps to delay gastric emptying time and increases gastro-intestinal transit time which helps control spike in blood sugar levels and exerts hypo- cholesterolemic effect by reducing total and LDL cholesterol. Despite the health benefits, Oat milk lacks Calcium which is essential for growth and development, therefore it needs to be fortified before consumption as an alternative.Rice milkRice (Oryza sativa) is a staple cereal in Indian diet and is consumed by majority of the population. It is sweet in taste due to the presence of carbohydrates which are broken down to sugars which impart the sweetness. Substituting rice milk for dairy can result in mal-nutrition as it is low in proteins, lipids, vitamins and minerals. It requires fortification with these nutrients. Selenium and magnesium content in rice milk is high. It also contains functional components like phytosterol, b- sitosterol and c-oryzanol which contributes to health benefits like lowering cholesterol levels, anti-hypertensive and anti- inflammatory.Milk extracted from brown rice is 2-3 times healthier than white rice and is high in complex carbohydrates. Milk extracted from black rice contains anthocyanin, phenols and ferulic acid which have anti-oxidant activity. As rice milk contains least amounts of proteins, especially phenylalanine, compared to other alternatives, it is suitable for individuals with phenylketonuria (PKU)..Legume based milk alternativesSoy milkSoyabean (glycine max) and soy milk is nowadays widely consumed as an alternative for cow milk due to its similar nutritional profile to cow milk. It's a very good source of macro and micro nutrients, contains essential amino acids but low in carbohydrates, contains mono-unsaturated fatty acids (MUFA) and Poly-unsaturated fatty acids (PUFA), vitamins and minerals as well as phytochemicals like phytosterols which exhibit lipid lowering and anti-oxidant properties. Being plant origin, it doesn't contain lactose and cholesterol, has higher digestibility and lower cost. Due to the contents, it has therapeutic benefits in diseases like CVD, Diabetes, Hypertension and osteoporosis.Due to its popularity, wide choice of variants is available in the market based on solid concentration like light, dairy like, rich soy milk. Based on formulation - sweetened, original, enriched, blended etc. The only disadvantage of soy milk is prevalence of soy allergies, anti-nutrient content like phytates, oxalates, trypsin inhibitors which bind to the minerals and hamper their absorption..Peanut milkPeanuts (Arachis hypogea) are widely consumed in India by both vegetarians and non-vegetarians. Peanut has a rich nutrient profile of protein, fats (oleic and linoleic acids), vitamins, minerals, dietary fibre, phytosterols and anti-oxidants. The functional property of peanuts is mainly attributed to its phenolic component, which are responsible for the anti-oxidant function and protective role against damages from coronary heart disease, stroke etc. The beany flavour is due to its hexanal content. Defatting, soaking in alkali, roasting and steaming are some of the methods adopted to overcome the beany flavour which limits its usage. Nut based milk alternativesAlmond milkAlmonds (Prunus dulcis) are among the most widely consumed nuts. Almond milk is gaining popularity as it is low in calories. It has almost 50 per cent lesser calories compared to cow milk thus used by people looking for weight loss. Almonds has a balanced nutrition profile, with carbohydrates, proteins fats - higher amounts of MUFA, zero cholesterol, mineral like magnesium, phosphorus, potassium, sodium, selenium, zinc and vitamins - B1, B2, B3, B6, B9 and vitamin E.The Vitamin E content of almonds is higher than cow milk. 240 ml almond milk has almost 450 mg calcium which helps in bone health in children and adults. Almond also have arabinose content which imparts prebiotic activity. Almond milk helps to regulate blood pressure by reducing resistance of blood vessels, enhances blood and oxygen flow. It is suitable for those with lactose and soy intolerances. High cost and allergies to nuts limits its application..Coconut milkCoconut (Cocos nucifera) is used in variety of forms in our country from fresh, dry to processed forms - desiccated, flour, oil and milk. Although Coconut milk is higher in calories compared to cow milk, fats are mainly the medium-chain triglycerides which are easily digestible, beneficial for liver health. Coconut milk contains Lauric acid which is also present in breast milk, helps brain development and protects from breast and endometrial cancers. Lauric acid is converted to monolaurin which has anti- microbial properties and protects against several infections. Vitamin E content retards aging, nourishes the skin and has soothing effect.A study showed that consumption of coconut milk helped to increase HDL levels. Coconut milk consumption is rarely associated with allergic responses. Other benefits include - helps in digestion, nourishes the skin and hair, cooling properties. Despite all the health benefits its use is limited due to larger amount of saturated fat content. Coconut milk is prone to rancidity causing the product to develop off-flavours..Seed based milk alternativesSesame milkSesame (Sesamum indicum) seeds are high in fats mainly, palmitic acid, stearic acid, oleic acid and linoleic acid. The protein part is composed of Sulphur- containing amino acids, except lysine which is found in limited amounts. They are rich in vitamins, minerals and B-complex vitamins. Sesame seeds contain some anti- nutritive substances like phytates, oxalates and saponins which reduce bioavailability of vitamins and minerals. Oxalates are confined to the outer husk part and are effectively removed during the processing. Protein found in sesame seeds are less water soluble which limits its use in preparation of plant-based milk. Due to this various processing techniques have been investigated to assess their applicability in modifying the sesame-protein.Flaxseed milkFlax seeds (Linum usitatissimum) contain high amounts of nutrients and functional components like omega-3 fatty acids mainly alpha-linolenic, fibres, phytoestrogens and phenolic compounds. The phenolic compounds have anti- oxidative and hepatoprotective properties. Phytoestrogens help regulate menstrual cycle and are anti-cancer. Milk from flax seeds is made by wet milling with high- pressure homogenisation. The oil droplets present in flax seeds have large surface area which is prone to oxidation. Due to this the physical and chemical stability should be monitored using appropriate technology.Pseudo cereal-based milk alternativesQuinoa milkQuinoa (Chenopodium quinoa) is gluten- free and contains higher amounts of protein compared to other cereals like rice, wheat, oats, corn and millets. Minerals like calcium, copper, iron, magnesium manganese potassium are found in higher amounts in Quinoa comparatively. Amino acids such as methionine, lysine and cysteine are found in Quinoa which are limited essential amino acids in other cereals. Omega-6 to Omega-3 ratio in Quinoa is 1:6. Quinoa also has higher Vitamin E content and low Fructose and glucose content.Quinoa milk is thicker due to higher amount of starch thus using enzymes like amylases before preparation of the drink helps to make the beverage watery and sweeter. The texture of quinoa milk is different than the cow milk. It has an advantage that it can used as raw-material to make shakes, pastas, coffee..Amaranth milkAmaranth (Amaranthus cruentus) has very similar nutrient profile as that of quinoa. Naturally Gluten-free (gluten is less than 20 mg per kg), Amaranth has high nutritive profile. It is rich in vitamin C, E and B- complex. Amaranth has phytochemicals like phenolic compounds. Terpenoids, tocopherols and betanins.Certain technological interventions are required to yield plant-based milk product of acceptable quality. These include - improving product stability, removal of off- flavour, inactivation or removal of inhibitors and shelf-life improvement, sensory acceptability improvement and fortification. People who consume cereal milk instead of dairy milk are more prone to nutritional deficiencies. Children of growing age need sufficient amounts of protein and other nutrients for their proper growth and development. So, in order to use plant milk as a substitute for dairy milk, fortification with proteins, vitamins and minerals is essential. Plant based milk alternatives present huge scope for expansion of health food industry. It needs to be further investigated by developing advanced processing, technological interventions, fortification techniques to yield nutritionally complete product with high overall acceptability..Plant-based diet and DiabetesA plant-based diet can:Improve insulin sensitivity thereby reducing insulin dosage by more than50 per cent after six to eight months. Improve insulin sensitivity and reduce risk of a hypoglycaemic event (low blood glucose). This makes it easier to manage Diabetes. Increase of blood flow to hands and feet lowers risk of neuropathy (nerve damage). This can help avoid most diabetic foot complications. Prevent and slow the progression of chronic kidney disease. The US National Kidney Foundation states that a carefully planned plant-based diet under the guidance from a registered dietician nutritionist may be helpful in managing kidney disease.Whole-food plant-based diet can even reverse Type 2 Diabetes by resolving the root cause - insulin resistance. Replacing meat with other types of protein foods like soybeans incorporate beneficial nutrients like lysine, leucine, isoleucine, phenylalanine, calcium and phosphate into the diet. All these have shown to improve glycaemic control and insulin sensitivity.Increased consumption of soluble fibre improves Diabetes management as soluble fibre binds glucose, slowing its absorption into the blood.Higher intake of whole grains and vegetables which have high amounts of fibre and magnesium help reduce the risk of developing Diabetes. Deficiency of magnesium can also possibly impair insulin signalling (the ability of the insulin to tell the cell to absorb glucose from the blood)..Plant-based diet and hypertensionA plant-based diet included fruits and vegetables which are rich in potassium, which helps lower blood pressure. A plant-based diet is also low in fat and sodium and is free of cholesterol. Blood thickness is reduced when diet does not contain meat, dairy products and added fats. This makes the blood flow easier bringing down the blood pressure.Plant-based diet and heart diseaseA plant-based diet has the potential to not only prevent heart disease but can also sometimes manage to even reverse heart disease. Whole-food plant-based diets improve heart health because they contain no dietary cholesterol, very little saturated fat and abundant fibre. A diet which includes meat, dairy and poultry contains a substantial amount of cholesterol and saturated fat. This can cause blockage in the arteries and leads to heart disease. A whole-food plant-based diet also reduces inflammation, which can lead to heart disease..Protein requirementThe USDA recommends 0.8 grams of protein per kilogram of body weight per day. The formula to roughly determine your daily protein intake is to multiply yourweight in pounds by 0.36.For example: For a 50-year-old woman who weighs 140 pounds (63.5 kgs) woman and who is sedentary (doesn't exercise), the RDA approximately comes to 51 grams of protein a day.Avoiding meat, poultry and dairy products can perhaps make it difficult to reach the RDA target. Therefore, it is important to substitute animal-based protein sources with whole-food plant-based protein sources. Plant-based protein sources can help you to meet your protein requirements. These include:. Nuts, seeds and their butter like cashew, peanut, almond, Brazil nuts, tahini. Beans and pulses like butter beans, chickpeas, lentils (Dals like masoor, mung, toor, urad, kala chana, white chana, lobia, rajma, etc.). Vegetable milk like soy, almond, hempseed. Quinoa. Soy products like tofu, soy cheese, soy milk.Note: The formula mentioned previously is for reference only. Diabetes Health requests all readers to consult a registered dietician to understand your dietary protein requirement.Overall health benefitsChanges start occurring in our body after switching to a whole plant-based meal as early as 2 hours up to 4 weeks' time.Interleukin-18 is pro-inflammatory molecule and is strong predictor of cardio vascular health. There is a 20 per cent drop in IL-18 levels seen in those who ate wholeplant-based meal.In people with Type 2 Diabetes,post-prandial insulin secretion was more after plant-based meal, secretion of incretin hormones especially Glucagon-likepeptide 1 (GLP-1) also increased, thus resulting in lower blood glucose levels.Beta-cell function also improved. According to Dr Joel Kahn (renowned cardiologist), total immersion into whole plant diet results in rapid drop in total cholesterol as much as 100 mg/dL. Within 1-2 weeks people experienced drop in blood pressure by10 mmHg or more which allowed reduction in their medication and helped some to get off their medicines as well. Within 3 weeks, anginal chest pain was lowered and angina symptoms dropped by as much as90 per cet.Red meat and egg yolk consumption spikes a gut molecule called TMAO (Trimethyl Amine N-Oxide) which is responsible for arterial clogging, blood clotting and organ scarring. With plant-based diet abnormal TMAO levels returned to normal within as little as 4 weeks. Plant based diet improves blood circulation which helped correct erectile and sexual dysfunction within6 weeks thereby improving sexual function. Within a year, clogging and hardening of arteries stopped and narrowing and constriction began to open up in many cases.What you eat not only impacts your health but also has the ability to impact on how you live and care for. For example, when you eat an animal, you take on its energy which influences your anxiety levels and the way you treat people. Overall plant-based diet can be delicious, nutritious and environment friendly.Nutritional deficienciesAlthough a plant-based diet provides numerous health advantages, it also presents certain challenges that need to be addressed. Plant-based diet consumes lesser amounts of essential amino-acids (EAA) as plant proteins are less digestible than animal sources. As per WHO, proteins from animal sources have higher PDCAAS (protein digestibility corrected amino acid score - it measures how well the protein in a food provides the essential amino acids required by the human body), compared to plant-based proteins. Plant-based diet is also associated with lower Vitamin B12 levels. Lack of B12 is linked to neurologic and hematologic problems and even certain cancers.Plant sources have non-home iron which is less bio-available as the absorption is hindered by phytates present in whole grains, could lead to anaemia. Zinc and selenium deficiency are also seen with plant-based diet. Zinc deficiency is associated with mental health issues like depression, dermatitis, alopecia, diarrhoea while selenium deficiency affects the thyroid gland functioning and causes mental fogging. People eating a plant-based diet also tends to have lower Vitamin D and bone density..One frequently raised doubt is about nutritional deficiencies which may potentially arise due to avoidance of meat, poultry, seafood, and dairy-based foods. There are whole-food plant-based substitutes for most animal-based foods that can help you meet your RDA for most nutrients like calcium, iodine, Vitamin D, B6 and B9 and B12 and Omega-3 fats.Sources of well-absorbed calcium that can be used in a whole-food plant-based diet include calcium-fortified soy milk and juice, calcium-set tofu, soybeans and soy nuts, bokchoy, broccoli, Chinese cabbage, kale, mustard greens, and okra. Grains, beans, fruits and vegetables (especially green leafy vegetables) are also good sources of calcium. Iodised salt is the best source of iodine in India. Also, whole grains, green beans, courgettes, kale, spring greens, watercress, strawberries and organic potatoes with skin contain iodine.Fortified soy, almond and mushrooms grown in direct sunlight or ultraviolet light also contain have high amounts of vitamin D. Wild mushrooms are also an excellent source of vitamin D.Essential omega-3 fat is called alpha- linolenic acid (ALA). Good sources of ALA include chia seeds, flaxseed, ground linseed, hemp seeds, soybean, walnuts and vegetable (rapeseed) oil, flaxseed oil, canola oil. Essential omega-6 fat is called linoleic acid (LA). Good sources of LA include hemp seeds, pumpkin seeds, sunflower seeds, walnuts and soya spread, corn oil, sunflower oil, safflower oil and soyabean oil. Essential omega-9 fat is monosaturated fat. Good sources of omega-9 include olive oil, avocados, peanuts, almonds.The daily nutritional supplement of vitamin B12 is required for people who follow a whole-food plant-based diet.Note - It is best to consult a registered dietician to understand the daily nutrient requirement to best suit your health parameters. Dieticians can also provide guidance with food substitutions or supplements to suit your personal preferences and lifestyle.Is this diet for everyone?A whole-food plant-based diet is a healthy diet that may suit people of all ages. But it is best practice to seek expert advice and consult your doctor and dietician before starting or modifying eating patterns. If you have any health condition like Diabetes, hypertension, heart or kidney disease, etc then routine health check-ups are recommended. These check-ups should also check for nutritional deficiencies.Speak with your doctor to find out if you can switch to a whole-food plant-based diet.If you are pregnant or planning a pregnancy it is best to consult a doctor prior to modifying your diet or changing eating patterns. For both growing children and the elderly it is necessary to consult a doctor and dietician before switching diets. Bhakti Mujumdar is a Bio-Nutritionist and Diabetes Educator. She guides people to manage life style disorders
