When many people hear the words "vegan" or "plant-based" they automatically think "expensive," but that doesn't have to be the case. In this week's episode, we're sharing information, ideas, and resources you can use to help your patients navigate transitioning to a more plant-based diet while staying within their budget!

We set out to feed our families for a week on a budget of $60 and this week we're sharing what we could find within that price range.

Other resources your patients might find helpful:

www.plantbasedonabudget.com

www.misfitsmarket.com

www.imperfectfoods.com

The Ultimate Guide to Cheap Vegan Food

Increasingly, people are making changes to their diets based on more than just their health. One leading reason people want to eat more plant-based foods is to lessen their impact on the environment, which in turn, also improves the livability and sustainability of our planet. This episode breaks down a number of ways our dietary choices impact on the planet, as well as the animals and people who live on it.

Resources: 

The Eat Lancet report

Cowspiracy (film)

Rotten (film)

An award-winning chef, educator and authority on plant-based cuisine, Chef Mark Reinfeld has over 25 years experience preparing innovative vegan and raw food cuisine. He has written eight acclaimed books and conducts virtual and in-person culinary trainings around the world. 

Since then, Mark has authored seven more books including the bestselling 30-Minute Vegan series, as well as his latest books detailing the links between health and plant-based diets.

He serves as the Executive Chef for the North American Vegetarian Society’s Summerfest and offers vegan consulting services, including chef trainings and recipe development, for clients such as Google, Whole Foods, Kroger, Danone, The Humane Society, Bon Appetit Management, Sabra, Aramark, Sodexo and more.

Second to protein, making sure they get the right nutrients in the right amounts is a major concern for most people transitioning to a plant-based diet. In this episode, we're digging into what the science says about nutrients in plant-based diets, and offering some tips to make sure your patients are getting everything they need to stay healthy. 

Sources:

Neufingerl N, Eilander A. Nutrient Intake and Status in Adults Consuming Plant-Based Diets Compared to Meat-Eaters: A Systematic Review. Nutrients. 2021 Dec 23;14(1):29. doi: 10.3390/nu14010029. PMID: 35010904; PMCID: PMC8746448.

Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, Wickramasinghe K, Breda J, Chourdakis M. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021 May;40(5):3503-3521. doi: 10.1016/j.clnu.2020.11.035. Epub 2020 Dec 7. PMID: 33341313.

The number one question most plant-based practitioners get is, "Where do I get my protein?" In this episode, we're talking about how much protein the average person actually needs and where people shifting to a plant-based diet can find protein in animal-free foods.

Find recipes and sources at www.physicianplantpodcast.com

Products:

Four Sigmatic Protein

Vega Sport Protein 

Tailwind Sport Recovery 

In this episode, we're taking a high-level look at various studies comparing the nutritional quality of different dietary patterns. We'll unpack what the research says about the healthfulness of vegetarian and vegan diets, as well as the standard American diet.

Research links:

1. Food Groups

• Schwingshackl L, Schwedhelm C, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017 Jun;105(6):1462-1473. doi: 10.3945/ajcn.117.153148. Epub 2017 Apr 26. PMID: 28446499.

1. Beyond Meatless

• Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014 May 27;6(6):2131-47. doi: 10.3390/nu6062131. PMID: 24871675; PMCID: PMC4073139.

1. Orlich and Fraser Study:

• Orlich MJ, Singh PN, Sabaté J, Jaceldo-Siegl K, Fan J, Knutsen S, Beeson WL, Fraser GE. Vegetarian dietary patterns and mortality in Adventist Health Study 2. JAMA Intern Med. 2013 Jul 8;173(13):1230-8. doi: 10.1001/jamainternmed.2013.6473. PMID: 23836264; PMCID: PMC4191896.

1. Meat Consumption and Mortality:

• Rohrmann S, Overvad K, Bueno-de-Mesquita HB, Jakobsen MU, Egeberg R, Tjønneland A, Nailler L, Boutron-Ruault MC, Clavel-Chapelon F, Krogh V, Palli D, Panico S, Tumino R, Ricceri F, Bergmann MM, Boeing H, Li K, Kaaks R, Khaw KT, Wareham NJ, Crowe FL, Key TJ, Naska A, Trichopoulou A, Trichopoulos D, Leenders M, Peeters PH, Engeset D, Parr CL, Skeie G, Jakszyn P, Sánchez MJ, Huerta JM, Redondo ML, Barricarte A, Amiano P, Drake I, Sonestedt E, Hallmans G, Johansson I, Fedirko V, Romieux I, Ferrari P, Norat T, Vergnaud AC, Riboli E, Linseisen J. Meat consumption and mortality--results from the European Prospective Investigation into Cancer and Nutrition. BMC Med. 2013 Mar 7;11:63. doi: 10.1186/1741-7015-11-63. PMID: 23497300; PMCID: PMC3599112.

Product links: Picky Club

Plant-based nutrition is gaining in popularity around the world and physicians and patients alike are asking questions about the healthfulness of shifting to a more plant-based diet. In this episode, we’re discussing why people are choosing more plant-based eating and what the science says about making the shift. 

Sources:

Food in the Anthropocene: EAT Lancet

1. Food Groups Study:
   1. Schwingshackl L, Schwedhelm C, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017 Jun;105(6):1462-1473. doi: 10.3945/ajcn.117.153148. Epub 2017 Apr 26. PMID: 28446499.