Do you remember last month’s column? I boldly broached the topic of a plant-based diet, at least from a protein perspective … and the first major objection to the various virtues of veganism.
Hopefully, we progressed favorably this month, from ravenous carnivores to cruciferous connoisseurs. Our collective goal, even from a purely nutritive standpoint, should be to eat more of the stuff being grown … and less of the stuff being grown by being stuffed.
The No. 1 objection to not eating meat is the notion that plants don’t pack a powerful protein punch. I squashed this last time! Visit my website. Read my column. Watch my video.
But people have many excuses for not eating healthily. How about this one? “Veggies are too hard to digest!”
Bingo! You’re absolutely right. Plants are very tough to digest. In fact, some parts of a plant are so difficult to digest that they are considered absolutely non-digestible. It’s called fiber, and that’s exactly why plants are so good for you.
Indigestible fiber is the unsung hero of digestion, and is only found in the plant world: stems, stalks, cell walls, lignin, seed coats and cutin, a fibrous layer prevalent in some leafy veggies, like kale.
Meat, eggs and dairy? Zero fiber. Zilch. Nada. This is why diets heavy in these foods are notorious for sluggish gut motility and a digestive system that feels like you ate a cow, literally.
Being resistant to digestion is precisely why plant fiber is essential to digestion. In addition to moving things along, this “hard to digest” fiber adds bulk to your meals, fills your belly without concentrated calories, stabilizes blood sugar, optimizes cholesterol, decreases risk of heart disease, and supports healthy blood pressure.
Plant fiber is also like a free buffet for your microbiome, and a happy gut means better digestion, reducing inflammation and improving mental health.
Short and sweet: difficult-to-digest veggies lead to better digestion, resulting in you feeling better physically and mentally.
Longer term, a plant-fiber-rich diet is linked to a lower risk of obesity, heart disease, diabetes and even cancer. So, the next time someone says, “Veggies are too hard to digest,” just smile and say, “Exactly. That’s the point! Next question?”
How about the calcium conundrum? This one is huge! Milk builds strong bones, right? Cheese is essential for calcium, right? Well, not necessarily.
Cows don’t drink milk, so where do they get their calcium? Plants! Cows are vegan! At least the calcium in dairy originally comes from purely vegan sources: grasses, leaves, alfalfa, hay, clover, etc. Perhaps we should skip the middleman and go straight to the source, too.
Yes, I do realize that calves drink milk, as intended, but gaining two pounds a day is also on their agenda. For humans, the plant world offers abundant options for calcium: leafy greens, alfalfa, almonds, legumes, sesame seeds, tofu, broccoli or fortified plant milks.
Here’s another thought. If dairy is so great for bones, why do countries with high dairy consumption often have higher rates of osteoporosis? While correlation doesn’t always equal causation, this should at least make us question whether our belief in milk’s bone-bolstering benefits is perhaps only mega-doses of marketing magic.
The real issue isn’t just calcium intake, but calcium balance, and how much your body actually retains and utilizes. Excessive animal protein consumption has been linked to increased calcium excretion, and some studies suggest that this could contribute to bone loss over time. Strong bones aren’t just about loading up on calcium; they require a balance of proper nutrition, gut health and physical activity.
And, the acidity problem doesn’t stop with calcium loss. Diets high in animal products can contribute to chronic inflammation, increasing the risk of arthritis, kidney stones and even certain cancers. Meanwhile, balanced plant-based diets, which tend to be more alkaline, are associated with better bone health and reduced disease risk.
In a nutshell, you don’t need dairy to build strong bones. Eat plants, and milk them for all they’re worth, especially collard greens, rhubarb, kale, mustard greens and bok choy … oh boy!
I’m not telling you to go full vegan. I’m saying that the objections against plant-based eating don’t hold up to science.
I’ve always recommended taking Sunday as a 100 percent raw food day on my Super 7-Week Shape-Up System, eating unlimited fruits, veggies, salads, smoothies, sprouts and perhaps a handful of raw nuts and seeds.
Starting for free is a great place for you to begin … and it’s my challenge to you this month.
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Doug Jones earned his Master’s Degree in Exercise Physiology from the University of Maryland and has served professionals and personalities as a concierge fitness trainer for decades. As a resident of Kauai and Connecticut, he has helped millions of people learn the secrets of fitness and fat loss, both online and in person. To submit your questions, or for more information, call (808) 652-6453 or visit www.DougJonesFitness.com
