Over the past 50 years, the world’s meat consumption demand has almost doubled from the previous 23 kg of meat consumption per person per year. increase to 42 kg per person per year and has a tendency to increase steadily One of the impacts of increased consumption of meat and processed meat. Is the body getting more saturated fat and various additives, these cause chronic non-communicable diseases. (Non-communicable diseases; NCDs) such as diabetes, high blood pressure Cardiovascular disease and cancer, etc.
The rising trend of illness is driving people to take care of their health. The trend of plant-based diets is expanding, data from STATISTA shows that the global plant-based foods market by 2020 will be $13 billion. or equivalent to approximately 390 billion baht in Thai currency, which is expected to grow until the market is worth 35 billion US dollars, or about 1 trillion baht in 2027
The plant-based diet market in Thailand continues to grow as well, with a market value of 28 billion baht in 2019, and it is expected that by 2024 the market value will increase to 45 billion baht, an average growth of 10 per cent. year
Plant-based diet So it’s more than just a typical vegetarian diet. Because it is less strict and does not have a fixed format. but focus on health from eating a variety of vegetables whole grains Choose a protein source from a variety of tofu or beans. Also avoid processed and processed foods.
- “Plant Based Food” reduces fat accumulation. Reduce risk factors for heart disease
Plant-based foods have become very popular. in the event “Sustainability Expo 2022 or (SX 2022)” under the concept of “Sufficiency for Sustainability” (Sufficiency for Sustainability) during 26 Sep.-4 Oct. 2022 at the Convention Center. Chat Sirikit by the organizers of 5 Thai sustainability organizations, namely Frasers Property (Thailand) Public Company Limited, PTT Global Chemical Public Company Limited, The Siam Cement Company Limited Public Company Limited, Thai Beverage Public Company Limited and Thai Union Group Public Company Limited has presented the story of Plant-based that will help promote health, take care of the heart.
Asst. Prof. Dr. Ekkarat Bamrungphut, Member of the Heart Foundation of Thailand under the Royal Patronage of His Majesty the King and chairman of Mahidol Nutrition Club Has presented the story of Plant Based Food; Good Heart that Plant Based is a use to promote health care. And now there are many studies that Plant Based Food helps reduce body fat accumulation. Reduce the risk factors that cause cardiovascular disease. including helping to lose weight and reduce obesity. Now Plant Based Food has received a lot of attention.
Plant Based Food is a plant-based diet. Plant Based Food has many recipes, some may 95% come from plants. The rest may be animal protein. which plants here Not only vegetables, fruits, but also grains, so eating Plant Based Food will get only vegetables. but will get vitamins, minerals, dietary fiber, and phytochemicals and contain good fatty acids like nuts, whole grains, or avocados.
- Plant-based food selection for each age group
For each age, if you want to eat. Plant Based must choose to eat appropriately
byin childhood which is the growing season bodyWill need protein as the main eating Plant Based may have to be careful. because if eating only plants because children may receive protein Not enough essential amino acids or lack of certain vitamins This is because plants may contain essential amino acids different from meat and vitamin B12 found in meat. or meat products only
Plant Based Eating Eats only vegetables and fruits. Whole grains alone can cause a child’s vitamin B12 deficiency. In order for children to actually eat Plant Based, besides vegetables, fruits and grains, they must include eggs, fish and meat.
partadulthood especially diabetic patients high blood pressure, obesity, or NCDs or non-communicable diseases, chronic non-communicable diseases May need to eat Plant Based properly. If eating Plant Based, need to eat good protein such as eggs, extra fish to fill the deficiency. Reduces the risk of developing heart disease Fat can accumulate in the abdomen.
“Those who are interested in eating Plant Based must have real intentions. And must choose to eat vegetables and fruits that are less sweet, gradually adjusting, gradually starting to eat Plant Based behavior. should choose to eat beans a variety of vegetables and fruits” Asst. Prof. Dr. Ekkarat said
- Precautions for eating Plant Based
Cautionary Notes for Eating Plant Based which may be good for obese people or patients with chronic diseases but may be toxic Chemicals from pesticides that come with vegetables and fruits. The grains that are eaten, therefore, must be washed thoroughly. And should come from plants that are truly organic.
However, health care now comes in many forms. Each type has different advantages and disadvantages as follows:
Atkins Diet : Low Carb – Hi Protein Eat low carbohydrates (no rice, flour, sugar), do not eat vegetables or fruits at all.
strength This recipe is focused on limiting carbohydrates but eating protein. and unlimited fat that can cause the body to lose a lot of water cause low blood sugar Because the body will break down glycogen used for metabolism. Even if the weight is reduced in a short time
weakness eating too much meat It may adversely affect the body in the long run as well. because of the risk of heart disease hyperlipidemia or the kidneys are working too hard
Ketogenic Diet or Keto Diet : Low Carb – Hi Fat
strength Focus on eating foods that are high in fat. But limit carbohydrates to no more than 50 or 20 grams per day, which will help the body to use the old fat. and increase the burning of new fat make you feel less hungry
weaknessStay with if you choose to eat too bad fat. May cause pharyngitis and risk of coronary heart disease Therefore, you should choose to eat fat. and good protein enough to meet the needs of the body to achieve good results as well as should eat unsweetened fruits and vegetables, such as a Plant-Based Ketogenic diet (add good fiber to the body)
Low Glycimic Index Diet
strength This method is ideal for people who don’t want to cut down on carbs too much. because you can eat complex carbohydrates Or have a low glycemic index such as brown rice, riceberry rice, rice RD43, whole wheat bread because it helps to control feelings of hunger better. The pancreas secretes less insulin than white flour and sugar, which helps in the long run.
weakness Other foods must be eaten in proper proportions or quantities.
Intermittent Fasting or IF
strength how to eat and stop eating at fixed intervals but must stop eating more than 14 hours for the body to adapt Pull out the fat to burn instead of burning sugar. During the fast, you can still eat water, tea, coffee without added sugar. and can be done in conjunction with the keto regimen
weakness For those who suffer from gastritis and may cause the body to cause too much stress due to having to starve for a long time Therefore, before doing so should assess the health of your own body first.
FODMAPs Diet
strength This method is suitable for people with irritable bowel syndrome. or a disease related to the digestive system malfunction Cause flatulence, indigestion, abdominal pain or diarrhea often that should be careful of what kind of food to eat. Or should you avoid foods that can trigger symptoms such as foods containing fructose, such as milk, fruit, honey, wheat, onions, garlic, nuts, sugar, xylitol, etc.
weakness You should consult a doctor to get a diagnosis first.
DASH Diet
strength eating to stop the symptoms of high blood pressure By reducing foods that are high in sodium, sugar and saturated fat. And add foods that are good protein, calcium, potassium, magnesium, various minerals instead, such as adding fruits and vegetables that are high in fiber, eating eggs, fish, legumes, whole wheat bread, or focusing on eating whole grains. main including eating low-fat milk This will help positively affect health in the long run. and help lose weight Good at reducing bad fat in the body
Paleolithic Diet
strength It’s a caveman way of eating. or eating natural food not processed Also known as Raw Food such as vegetables, fruits, good fats, natural meats. Food that is not contaminated with chemicals and Low Carb
weakness This may also cause people who are deficient in certain nutrients, such as cheese foods. to help add calcium to the body, etc.
Mediterranean Diet
strength This method focuses on consuming good fats. and good carbohydrates natural and actually help you lose weight and is popular abroad get complete nutrients They also have meals together with family members. There is also a joint exercise. Which is considered another good formula to lose weight sustainably and healthy for the heart.
Carnivore Diet
strength This recipe focuses on eating meat alone. Cut off starch and sugar completely. Eat mainly meat, pork, chicken, eggs. Avoid vegetables and fruits. The advantage is that you can lose weight quickly.
weakness The risk of cancer and heart disease because the blood is acidic easily.
Microbiome Diet Plan
strength This is a method of choosing foods that are good for the intestinal microflora. It also has a positive effect on the functioning of the brain. When the system looks good, the cardiovascular system is good too. Therefore, this formula can help fight diabetes, high blood pressure, obesity and high cholesterol. Which such nutrients are in such as yogurt, rotten beans, etc., or those that are Food High in Prebiotics such as whole wheat, onions, yam, garlic, bananas or asparagus. that helps to balance the body well