Is it healthier to switch to a plant based diet?

AnnPT77

I've been vegetarian (ovo-lacto) for 43 years. I got fat that way, then obese, got pretty fit while obese including competing as a masters (means "old person" not "expert") athlete, then lost weight back to a healthy weight. Along the way, the nutritional quality of my eating has ranged from pretty terrible, to darned good, always eating plenty of plant foods.

From this experience, I conclude that that being "plant based" (whatever that means) is not magic. There are many healthy ways of eating.

Over my adult life (I'm 61), I've done a lot of science-biased reading & research about ways of eating. Based on my experience and reading (good & bad) a few points:

• Recent research is suggesting it's a good plan to eat an absolute minimum of 5 servings of whole fruit and vegetables daily, to get our micronutrients and fiber in an evolution-endorsed package. More won't hurt us, and may be beneficial, as long that doesn't drive out other nutrients we need.
• It's absolutely possible to get enough protein from plant foods. It will require more conscious planning and attention, on a vegetarian or vegan plan, to get adequate protein, but it's manageable if that's your goal.
• My reading suggests that the "minimum to avoid malnutrition" RDA recommendations for protein, from organizations like USDA and WHO, are low for some sub-populations. Among those who may need more protein are people with a calorie deficit, those who are unusually physically active or exercise regularly (especially strength-based exercise), and people who are aging (40+, say). Extra protein, within reason, is not injurious to healthy people.
• Some vegan sources will argue that the protein RDAs are adequate to excessive. There are many excellent vegan websites and blogs out there, but IMO there are a high fraction that are pure vegan-boosterism: They're faith-based (like a religion), not science-based. (This is true even for some that footnote a bunch of research. If you read the research on those kinds of booster sites, it's kinda c**p research.) As you read vegan sources, stay aware of whether you're reading a sermon or a marketing pitch vs. solid factual content.
• If I were doing life over, knowing what I know now, using only health-based criteria, and lacking any ethical reasons (concern for animals, major worries over global food systems), I'd probably become an omnivore who eats meat/fish/seafood only occasionally. But that's just me.

Others' mileage will certainly vary.

lemurcat12

It's .8 g/kg. For me, even that bare minimum would be 15% of 1200, not 10%.

And I've seen a number of studies showing increased loss of muscle mass at a deficit based on that number (RDA) vs. a higher amount. And these were for women who were obese, so the RDA as calculated (as they were doing it based on current weight) was a much higher percentage than the 15% I just calculated for me.

doittoitgirl

Honestly I think whatever style of healthy eating you enjoy and is sustainable for you, is the healthiest diet. Everyone is different. You don't have to cut out an entire food group to eat healthy and if you do and it doesnt work for you, your going to feel miserable.