Be strong with plant foods

Over the past 50 years, the world's population's demand for meat has increased almost twice as much, from the previous average meat consumption of 23 kilograms per person per year. Increase to 42 kilograms per person per year And it is still likely to continue increasing, one of the effects of the increased consumption of meat and processed meat. That is, the body receives more saturated fat and various contaminants. These things cause chronic non-communicable diseases. (Non-communicable diseases; NCDs) include diabetes, high blood pressure. Cardiovascular disease and cancer, etc.

The increasing trend of illness has caused people to pay attention to their health. The trend toward plant-based diets is expanding. Data from STATISTA shows that the global plant-based food market in 2020 was valued at US$13 billion. Or equivalent to approximately 390 billion baht in Thai currency, which is expected to grow to a value of 35 billion US dollars, or approximately 1 trillion baht, in 2027.

The plant-based diet market in Thailand continues to grow as well. In 2019, the market value was 28 billion baht and it is expected that in 2024 the market value will increase as high as 45 billion baht, growing at an average of 10 percent per year.

Eating a Plant-based Diet has a broader meaning than eating a general vegetarian diet. Because it is less strict and does not have a fixed format. But focus on health From eating various types of vegetables Whole grains Choose a protein source from tofu or a variety of beans. Including avoiding processed food and food that has undergone various preparations.

There are many types of vegetarian eating styles. As follows

1. Vegan is a rather strict dietary guideline. By eating only food from grains, vegetables and fruits, refraining from eating meat. including and animal products Condiments and any ingredients of animal origin, such as honey, milk or butter.
2. Semi-vegetarians or Flexitarian is flexible vegetarian eating. Not as strict as eating a vegan diet Focus on eating mainly plant-based foods. But they may eat meat or animal products on occasion. It depends on each person's approach. For example, in one week you may eat full vegetarian for 5 days, alternating with eating meat and fish for another 2 days, or you may limit eating meat to no more than 3 meals each week.
3. Pesco-vegetarians. Can eat fish and aquatic animals. But refrain from eating red meat and poultry.
4. Lacto-ovo Vegetarians are vegetarians who can still eat eggs and dairy. But refrain from eating red meat, poultry, fish and all aquatic animals.

Eating a plant-based diet. There are many studies showing its health benefits. As follows

• Reduces the risk of developing type 2 diabetes. 2

Plant-based diet that emphasizes whole grains, vegetables, fruits, and nuts. dried beans Has a high amount of dietary fiber Helps slow down the absorption of sugar into the bloodstream. Helps reduce the average cumulative sugar level (Hemoglobin A1C; HbA1C) and reduces the risk of type 2 diabetes by up to 51% compared to people who eat healthy food but still eat meat.

• Reduce the risk of cardiovascular disease

Consuming less meat leads to less saturated fat. Resulting in the level of total cholesterol and bad fat. (LDL-Cholesterol) can be reduced. Eating a Plant-based Diet also reduces blood pressure levels and reduces TMAO (Trimethylamine N-oxide) levels. Research has found that higher levels of TMAO substances are associated with Relates to cardiovascular disease. Eating a Plant-based diet reduces the risk and death rate from coronary heart disease and stroke by more than 20%.

• Maintains appropriate body weight

Research shows that consuming a Plant-based Diet for at least 4 weeks can help you lose up to 3 - 5 kilograms of weight from receiving less energy from animal fat. Including eating plant-based foods results in getting more dietary fiber. Helps consumers feel more full as well.

• Reduces the risk of developing certain types of cancer

Eating a Plant-based Diet reduces the risk of colon cancer by 45% and breast cancer by 67% compared to people who eat a normal diet. Because plants contain phytochemicals (Phytochemical) of many types such as polyphenols, flavonoids and lycopene that help inhibit the carcinogenic process through various mechanisms. In addition, refraining from animal products helps avoid exposure to carcinogens (Carcinogen) that are in processed foods such as bacon, sausage, Chinese sausage, pork sausage.

• Increase antioxidant levels and reduce inflammation in the body

Because plants contain phytochemicals. (Phytonutrients) of many types help reduce free radicals in the body. which causes cell degeneration and various diseases.

• Strengthen intestinal bacteria. (Probiotics)

Helps strengthen the immune system. This is because a healthy intestine acts as an important barrier to prevent foreign substances from entering the body. Therefore, regular consumption of dietary fiber from vegetables and fruits helps promote the growth of good bacteria.

• Has a positive impact on the environment

Turning to eating plant-based foods and reducing meat consumption. Helps reduce greenhouse gas emissions and land use for livestock farming by up to 70-80%, reduces water resource use by 50%, and also reduces the use of chemicals and antibiotics in the animal raising process.

• Improves immunity. Anti virus

From the spread of the COVID-19 virus. This raises doubts about the severity of COVID-19 infection. It may be related to the type of food that the patient eats in their daily life. This is because the majority of death rates are found in people with chronic diseases such as high blood pressure Type II diabetes or fat and blood vessel disease

A study among medical personnel exposed to a high risk of infection. Giving interesting results that People who ate a plant-based diet were 73% less likely to get sick than those who ate a conventional diet. And even if you ate some fish or seafood, (Pescatarian), but the severity of illness is still 59% less than the group that eats meat.

Eating a plant-based diet has been shown to have many health benefits. But taking care of your health holistically is important, including exercising regularly for 30 minutes at least 5 days a week, Getting enough sleep, at least 7-8 hours per day, refraining from smoking and drinking alcohol. Including practicing meditation to reduce stress. All of this so that we can live a long, quality life.

References

1. Nils-Gerrit W. Global meat substitutes market size 2019-2027[Internet]. Feb 2, 2021 [cite Aug 10, 2021]. Available from: https://www.statista.com/statistics/877369/global-meat-substitutes-market-value/  
2. Krungthai Compass. Get to know Plant-based Food...when plant-based meat becomes a world food trend. November 2020 Available from: https://krungthai.com/Download/economyresources/EconomyResourcesDownload_625Slide_Plant_Base_Food_24_11_63_1.pdf
3. Turner-McGrievy, G., Mandes, T., & Crimarco, A. (2017). A plant-based diet for overweight and obesity prevention and treatment. Journal of geriatric cardiology: JGC, 14(5), 369.
4. Satija, A., Bhupathiraju, S. N., Spiegelman, D., Chiuve, S. E., Manson, J. E., Willett, W., ... & Hu, F. B. (2017). Healthful and unhealthful plant-based diets and the risk of coronary heart disease in US adults. Journal of the American College of Cardiology, 70(4), 411-422.
5. Satija, A., Bhupathiraju, S. N., Rimm, E. B., Spiegelman, D., Chiuve, S. E., Borgi, L., ... & Hu, F. B. (2016). Plant-based dietary patterns and incidence of type 2 diabetes in US men and women: results from three prospective cohort studies. PLoS medicine, 13(6), e1002039.
6. Toumpanakis, A., Turnbull, T., & Alba-Barba, I. (2018). Effectiveness of plant-based diets in promoting well-being in the management of type 2 diabetes: a systematic review. BMJ Open Diabetes Research and Care, 6(1).
7. Chen, Z., Wang, P. P., Woodrow, J., Zhu, Y., Roebothan, B., Mclaughlin, J. R., & Parfrey, P. S. (2015). Dietary patterns and colorectal cancer: results from a Canadian population-based study. Nutrition journal, 14(1), 1-9.
8. Rigi, S., Mousavi, S. M., Benisi-Kohansal, S., Azadbakht, L., & Esmaillzadeh, A. (2021). The association between plant-based dietary patterns and risk of breast cancer: a case–control study. Scientific Reports, 11(1), 1-10.