Plant-based diets linked to healthier outcomes: Enjoying the benefits without going fully meat-free – Terpase Gbaa

A Public Health Nutritionist and member of the American Society for Nutrition, Terpase Gbaa says consistent with the broader body of evidence, ongoing research conducted at the Big Data and Eating Decisions Lab, University of Island, underscores that plant-based diets are associated with healthier health outcomes.

Gbaa who is also a research associate on a project empowered by a $205,000 U.S. Department of Agriculture’s National Institute of Food and Agriculture grant to develop new food safety education and outreach materials to help bring Rhode Island into compliance with current federal food safety guidelines says, the Interest in plant-based diets has grown significantly as a potential strategy to reduce the risk of overweight, obesity, and other adverse health outcomes.

Observational studies reveal that individuals who consume predominantly plant-based diets have lower prevalence rates of overweight and obesity, as well as a reduced risk of developing non-communicable diseases.

Dietary guidelines increasingly promote plant-rich patterns such as vegetarian, semi-vegetarian (flexitarian), Mediterranean-style, Dietary Approaches to Stop Hypertension (DASH), healthy U.S.-style, planetary health, and Nordic-style diets.

Recently, there has been a growing emphasis on plant-based protein sources as part of a balanced and health-promoting eating pattern.

Referencing the Healthy Eating Plate by Harvard University, Gbaa emphasizes that the goal is not to adopt a strictly vegan lifestyle or eliminate animal-based foods.

Instead, the focus is on incorporating a large proportion of plant-based foods into daily meals.

He advises using healthy oils such as olive oil and canola oil while avoiding trans fats, eating more vegetables and fruits of various colors, and choosing whole-grain foods like whole-grain bread and brown rice.

Opt for healthy protein sources such as fish, poultry, beans, and nuts, while minimizing red meat and avoiding processed meat consumption.

Ensure that plant-based foods form a significant portion of your plate. “Healthy living does not require cutting out all animal products,” Gbaa explains.

“It is about making plant-based foods the foundation of your diet.”

Gbaa also expresses concern about the widespread consumption of sugar-sweetened beverages, noting that many people find them enjoyable without recognizing their health risks.

“My advice to Nigerians is to avoid sugary drinks as much as possible. Instead, drink plenty of water and consider homemade, less sugared, safe alternatives like kunu aya and zobo,” he recommends.

“Living a healthy lifestyle requires conscious effort,” Gbaa concludes. “You don’t have to become a vegan to eat healthily, but small, intentional changes can make a significant difference in your well-being.”