Dr Oz: Whole Plant Based Diet
Dr Oz did a segment on the documentary called Forks Over Knives that teaches us how to avoid Cancer, Heart Disease and Diabetes just by changing our diet to a Plant Based Diet. Lee Fulkerson, the writer and director of Forks Over Knives, said that he read lots of scientific data including the contents of The China Study and that he hopes that his movie will spread this information to a broader population. Fulkerson originally weighed 231 pounds, had a blood pressure of 142/82, a LDL Cholesterol of 157 and a CRP of 6. Dr Oz said that CRP measures inflammation and you really want it to be less than half of Lee Fulkerson’s original amount. After 12 weeks of being on a Plant Based Diet, Fulkerson weighed 211 pounds, had a blood pressure reading of 112/70, LDL Cholesterol of 80 and a CRP of 2.8. He said that he was shocked that the numbers would come down that quickly and by that much. Dr Oz said that he was not shocked at all by these results and that for years he carried around The China Study, which shows a connection between nutrition and disease.
Dr Colin Campbell wrote The China Study and said that he found in his research that we can turn Cancer on and off just by what we eat. When protein is consumed in excess, it turns Cancer on. And when you take away an excess of protein, it turns Cancer off. Plant Proteins do not do this, it is just Animal Proteins. Dr Caldwell Esselstyn told Dr Oz that they looked at 120 people who started the Whole Plant Based Diet, and over a 9 year period 92% of them remained on the diet.
Here are the three food groups that we should avoid and what we should replace these foods with:
Dr Oz: Protein Replacement
To be on a Plant Based Diet of course means to stop eating meat, but this also includes throwing out chicken, fish and eggs from your diet. Dr Oz said he was shocked about fish not being allowed, but they said that while fish does have omega 3’s, most of the fat in fish is not omega 3’s and it makes us fat. Plus, fish has cholesterol without having fiber, vitamin C or any healing properties. The basic rule of thumb is that if a food has parents or a face, you cannot eat it. Instead, get your protein from quinoa, millet, amaranth, walnuts, pistachios, almonds, pinto beans, black beans, kidney beans, etc. Beans are especially great for you because they have soluble fiber which lowers your cholesterol, plus they are inexpensive. Dr Oz did mention that you must get some Vitamin B12, even if it is in a supplement, if you are going to avoid meat altogether.
Dr Oz: Dairy Replacements
The next group of foods to avoid on the Plant Based Diet are dairy foods like milk, cheese and yogurt because these contribute more saturated fat to our diet than meat does. Dr Oz said that we have to make sure to get potassium, calcium and vitamin d into our diets if we are going to cut our Dairy Foods though. Broccoli is 30% protein and a great substitute for dairy products, along with brussel sprouts, collard greens, soy milk, rice milk and almond milk. And for Vitamin D, the best source is the from the sun!
Dr Oz: Processed Food Replacements
Dr Oz made sure throughout this show to not refer to the Plant Based Diet as a true diet, because it should really just be a new way to think about living your life rather than a diet. Doctor Oz has stressed for quite some time the importance of giving up Processed Foods, so this does not come as a surprise. Instead of Processed Foods, eat things like whole grain pasta, whole grain bread, fruits, limes and lemons. Why the limes and lemons? To make salad dressing of course! Even olive oil is considered a refined food because you have to process lots of olives to get olive oil and you are removing the fiber and pulp from the olives. Instead, top your salad with balsamic vinegar, lemon juice or malt vinegar. Here are some healthy salad dressing recipes that got mentioned as well.
Dr Oz: Salad Dressing Recipes
Dr Oz showed a diagram of how our stomach senses fullness by sending a signal to our brain that your stomach is full or stretched. Processed foods and oils do not stretch the stomach as much as Whole Plant Based Foods do, so you do not get full as quickly. One delicious salad dressing to make that does not include oil is to mix thyme, lemon juice and minced garlic. Toss this dressing over a salad made of tofu, spinach and other veggies for a quick and delicious lunch. You could also add red pepper to the Salad Dressing Recipe to add some kick. Some healthy meal choices include steel cut oats with cooked apricots and cinnamon for breakfast and whole grain fettuccine with zucchini and a no oil tomato sauce on top for dinner.
I cannot wait to see Forks Over Knives when it comes out! How many of you are going to give a Plant Based Diet a try? Please leave a comment below and share your ideas for healthy meals that are Whole Plant Based Diet compliant!