Samantha Ballard

ITW- Thinking and Writing

12/11/2015

Plants Saving America: How a Plant Based Diet Could Help Cure
Obesity

Americans today are consuming a diet that is far from natural. The
typical American meal has morphed, consisting mostly of highly refined
grains, large amounts of meats and poultry, and processed foods with many
added sugar and fats. It has become extremely difficult for people today to
integrate the proper amount of fruits and vegetables into their diets. It
seems that the general American population is misguided and confused
about what they should actually be consuming in their diets. A little over ten
years ago, the general public was told that pepperoni pizza contained all the
nutrients needed for one meal. Tomato sauce was listed as the fruit and
vegetable, the pepperoni provided the protein, and the flour in the dough
supposedly counted as the starch and grain leading to a balanced diet.
Typically, indulging a meal of pizza is not accompanied by any fruits or
vegetables. The meal is often times paired up with either oil or fat soaked
bread and soda. Although more education in regards to unhealthy eating
habits has been provided, Americans have not changed much in their habits

over the ten years. The American diet is directly impacting the growing
epidemic of obesity and chronic diseases such as cardiovascular disease and
Type-2 Diabetes in the United States. Another contributor to this growing
problem is the lack of exercise, which many tend to blame for problems such
as obesity, however the dietary choices are actually a larger issue, and one
which must first be tackled. There is an alternative way to feed the
American population while also drastically reducing if not eliminating the
obesity epidemic, and the solution is for Americans to go on a whole foods
and plant based diet. The term whole refers to foods that are unprocessed
and unrefined, or processed and refined as little as possible before being
consumed. Whole foods typically do not contain added salt, carbohydrates,
or fat (Fisher, 2013). Typically, a plant based diet consists of mainly fruits,
vegetables, tubers, legumes, nuts, and grains. When maintaining a plant
based diet the incentive is to incorporate as broad of a range of fruits and
vegetables as possible. These diets also include severely limiting the intake
of meats, dairy products, and eggs, and also excluding processed foods with
bleached flour, refined sugar, and oils.

The American population is under the impression that eating a

healthier diet is much more costly. Indeed, that may seem true when
comparing fresh fruits and vegetables to chips or crackers. However, the
general population assumes it is more expensive to eat healthier foods due
to the lack of knowledge and accurate methods to analyze the cost

difference between the food groups. This makes it hard to depict what to
buy, when comparing food items in different food groups merely based on
price. How much food costs is dependent on the choices consumers make
about food. With the wide range of choices available, how do consumers
understand the true costs and value of food? Elizabeth Shepard (2015), from
the University of Florida Institute of Food and Agricultural Sciences provides
an example, (even though it is not recommended to consume salmon in a
plant based diet), of how one can begin to determine the connection
between value and price. Imagine a consumer is in the mood for salmon, and
there are multiple options either at a restaurant or grocery store. The lowest
priced salmon is canned, the median priced salmon is farm raised, and the
highest price is wild caught Coho salmon plucked from Bristol Bay in Alaska
and flown straight to a landing strip behind the restaurant or grocery store.
All three choices are salmon, but due to the way they were caught,
processed, packaged, and shipped the price differs for each. Similarly, when
a food item like fruits or vegetables have been more processed, in means of
ways to preserve them by either canning or pickling, that food item tends to
cost the cheapest. Even though these types of food items may be the
cheapest, more times than not it is the least wholesome of the choices. A
benefit of canned foods are that they are easy to store and generally do not
expire quickly. The ingredient sodium is usually added to canned foods to
extend persevering time. When deciding between canned products it is
recommended to choose low-sodium, reduced-sodium or no-salt-added

labeled foods. Pertaining to mainly fruits, they are often canned in syrups
that contain added sugars and artificial sweeteners. It is best to choose fruits
that are canned in water or natural fruit juices. Frozen fruits and vegetables
are picked at the peak of ripeness and then flash frozen to preserve optimal
nutritional value. They are able to last for several months in the freezer and
can be an economical choice. Furthermore, nutrition labels should be
checked on frozen fruits and vegetables, to assure the food product is 100%
real fruits and vegetables with no added sugars. It is also wise to check food
labels, reason being some types of the frozen fruits and vegetables come
with seasonings and sauces that can contain excess sodium, oils, and fats.
Frozen fruits and vegetables are recognized to contain the highest nutritional
value when compared to price, being one of the most cost effective product
(AHA, 2015). Fresh fruits and vegetables contain no additives. Depending on
the geographic location where people live in the United States, a large
portion of fruits and vegetables have certain in seasons the produce is
available. When purchasing fresh produce at grocery stores and markets
products are often imported from long distances. Buying produce that is local
and/or organic may be slightly more expensive to the eyes initially. But it
often provides the consumer with fresher fruits and vegetables when
purchasing them locally and in season. The slight additional money that is
being spent is directly benefitting the consumers body and health by
consuming the fresh produce that contains wholesome nutritional value.
Also, the produce does not have to endure long travel and transportation

periods. Which allows the produce to maintain freshness and be harvested

much closer to the fruits peak of ripeness.

The basic thought process it comes down to in the minds of the

consumers; what is the overall goal of the foods they are purchasing? Is it to
eat healthier, eating a meal just to feel full, shopping for the cheapest
convenience foods, or eating based on taste? The general population may
not have the goal of eating healthier, due to the upbringings of our culture
and what food is perceived and known to taste better. When it comes
down to it, our culture has tricked us and forced to make an easy decision of
buying the unhealthy foods based on the cheapness of prices. The trend of
the nation is to buy and consume nonessential, unhealthy food products.
This cheap and easy mantra needs to come to an end. The trend of eating
unhealthy and cheap foods is directly related to the increased obesity rates
in America. Fruits and vegetables are filled with essential vitamins and
minerals, and the value in the amount of nutrients in these types of foods
cannot be measured and correlated to a specific cost price. What Americans
are saving in money by purchasing inexpensive foods, they are losing in food
value. Evidence from the United States Department of Agriculture (USDA)
does show that fruits and vegetables would be more efficient in value when
compared to the nutrients that the body is receiving. In the current
nutritional diet recommendations, fruits and vegetables should make up half
of a plate of meals or more, so by volume alone they will make up a good

portion of anyones grocery bill. Varying types of canned, frozen, or fresh

vegetables are affordable and accessible. People tend to spend a large
portion of their food budget on protein foods, which are actually
recommended to be consumed in minimal amounts. On top of that, the
American population spends lots of money on moderation foods, which are
foods considered that have no true placement in the Food Guidelines. These
items have lots of excess saturated fat, added sugars, and extreme amounts
of sodium, all of which add to the obesity problem.

There has been an extreme transition in what Americans eat and the
way they eat it. Recalling to the time where humans were hunters and
gathers, they had no reassurance of when their next meal was to come or
where it would come from. These humans had to fight and scavenge for
their every meal. Under the conditions they had to survive in, they became
undyingly grateful for every morsel of food they could get their hands on.
However, once humans became sedentary creatures and adapted to a new
life style the attitude towards food changed. Throughout time, humans have
been able to establish a sole living space due to the innovations of
agriculture and technologies. This more stable lifestyle has greatly lessened
the uncertainty of finding and consuming food. When the change to this life
style first began, food was in a slight excess, however, there was a large
amount of labor that was dedicated the growing of foods, and thus an
extreme appreciation for agriculture. Humans depended greatly on natural

cycles, ranging from rainstorms to periods of droughts. For many, it created

an earth based form of spirituality between humans and nature and
agricultural harvest it provided. People realized that they could only control
how productive their harvest was to a certain extent. The Earth provided
humans and animals with all the necessary means to life. Accommodating
them with food that is able to be consumed raw and naturally, there is no
need to alter its embodiment. Out of the 350,000 plant species in the world
there are about 80,000 plant species edible to humans (Fuleky, 2001).
Humans have been granted intuition that allows them to consume a large
portion of what is available. Staggeringly, only about 150 plant species are
actively cultivated and consumed by humans. Unlike other animals, humans
were inclined to the skill of cooking. Allowing humans to have the ability to
create combinations of versatility in what they eat.

Now a days, many humans are provided an abundance of unhealthy,

unnatural food at very low costs. The diet of all natural foods has
transitioned into artificial, synthetic, and technologically-produced forms of
food. No longer is it necessary to hunt or grow food, or to work for it, because
it can be delivered from distances short or long to nearby markets, or even
to the front door. Although no longer having to work for it is a far stretch
from the truth, sadly, it is how a significant portion of Americans perceive
the transportation and appearance of food into their lives. Therefore, eating
has turned into a mindless action (Baker, 2013). Humans are just given food

with no understanding or interest where it came from, how it was produced,

or the impact it has on their bodies. People should have a greater awareness
about where their food is coming from and how it is processed or produced,
as many of the foods consumed daily are just as unhealthy as they are
unnatural. It begs the question; does eating artificial and processed foods in
the regular diet disconnect a humans connection to nature?

There is a way to determine whether an individuals body is considered

underweight, normal, overweight, or obese which can be conducted by a
simple equation, according to the American Heart Association (AHA, 2015).
They say the most accurate way to determine the weight category that a
person belongs to is by conducting a simple calculation called the Body Mass
Index (BMI). The formula to calculate Body Mass Index is a persons weight in
kilograms divided by their height squared in meters, [Weight (Kg)/ (Height
(m))2]. This calculation is used to measure the approximate level of adiposity
(fat tissue) in the body. The BMI calculation has become extremely popular
for both diagnosing and determining a person's healthy and unhealthy body
weights. To describe the of body fat a person has is categorized into a
percentage as: Underweight=(18.5 or less), Normal=(18.5 - 24.9),
Overweight=(25.0 29.9), Obese=(30.0 39.9), Morbidly Obese=( 40.0 or
higher). The formula does have its drawbacks however, since it does not
take into account age, frame size, gender, or muscularity. However, it is a

good baseline to guide people along their health and fitness goals (CDC,
2015).

When a person is considered to be overweight or obese, it is almost

always not the only condition they have. People who are overweight or
obese have significantly greater risks for developing chronic diet-related
diseases. The most common diseases associated with obesity are Type-2
Diabetes, cardiovascular disease, musculoskeletal conditions, and even
certain types of cancers. These kinds of diseases are all related back to the
problem of obesity caused by an unhealthy diet. As a person begins to gain
weight from an unhealthy diet, the levels of fat in their body increases. That
fat begins to build up in areas of the body under the skin, dispersed in the
skeletal muscle tissue, and surrounding the abdominal organs. This excess
fat in the body puts force on veins and arteries and will increase the chances
of hypertension (high blood pressure), which is a risk factor for coronary
heart disease, and the single most important risk factor for strokes. As the
fat enters the bloodstream the blood lipid levels increase and interrupt the
bodys ability to effectively utilize insulin. When insulin is ineffectively used,
glucose cannot be effectively processed and the risk of Type-2 diabetes
increases. Unhealthy diets can also lead to an increase of cholesterol in the
body and bloodstream, which can block arteries, rupture veins, and cause
many other health problems.

These and other health problems can all be changed by switching to a

plant based diet. Start by focusing on the diverse array of plants, fruits, and
vegetables that contain immense nutritional content. Fruits and vegetables
provide dietary fiber, which is linked and proven to reduce cardiovascular
disease and obesity. Not only that, fruits and vegetables provide the body
with essential vitamins and minerals. These intern form into antioxidants,
anti-inflammatory agents, phytoestrogens (plant derived estrogens), and
other protective chemical mechanisms of the body (Slavin, Lloyd, 2012). A
wide range of plant-foods are consumed around the world, using most parts
of the plant, such as fruits, seeds, leaves, roots, and tubers. By consuming
all edible parts of the plant, it not only increases dietary fiber, but also the
sources of nutritional value that the body harnesses. Dietary fiber is
essentially the undigested carbohydrates and bulk fibers in the diet.
Recommendations for fiber intake by the Institute of Medicine (IOM) used
prospective cohort studies that linked high fiber intakes to a lower risk of
cardiovascular disease (CVD). In establishing the dietary recommended
intakes, the IOM recommended a level of 14 g of fiber for each 1000 kcal of
energy (food) consumed for all individuals beginning at 1 year of age and
continuing on throughout the remainder of their lives. On the basis of median
energy (food) intakes, this equates to about 25 g/day for women and 38
g/day for men ages 1950 years.

The economic impact of obesity is especially evident in health-care

costs. A study by Dr. E Finkelstein in 1998 estimated that medical
expenditures attributed to those who were overweight or obese accounted
for 9.1% of total US medical spending and reached 78.5 billion US dollars.
Almost 17 years later, that number has only increased. A recent study
carried out by The National League of Cities (NLC) in 2014 estimated that
obesity accounted for 21% of US medical spending, and had reached $190.2
billion US dollars of annual medical spending. In the span of approximately
17 years, the cost of US medical spending from obesity alone has increased
approximately $112 billion dollars. This amount of obesity related health-care
spending is projected to continue rising each year unless something is done
to stop it. One reason being that the obese youth of today will likely become
obese adults, and that combined with an increase in the world population
would lead to a large rise in the obese population (Wang, 2012). Finally,
people in society are beginning to realize that the epidemic of obesity that is
occurring is a tremendous problem. Along with that, they are realizing that
this is impacting their lives and are looking for options, including the whole
food plant based diet.

One of the underrated and important benefits of incorporating a wide

range of fruits and vegetables in your diet is the consumption of flavonoids.
Flavonoids are a group of metabolites in plants which are thought to provide
health benefits through cell signaling pathways, and can provide antioxidant

effects. These molecules are found in a variety of fruits and vegetables.

Flavonoids are important antioxidants, and promote several health benefits.
Other than antioxidant activity, many of the molecules in these diets provide
other beneficial effects, such as anti-viral, anti-cancer, anti-inflammatory,
and anti-allergenic (Vasanth, 2015). Of the flavonoids, the types that are
contained in citrus fruits provide an important series of health benefits.
Naringin (flavanone- 7- neonesperidoside) is a water soluble chemical
compound found in citrus fruits, such as grapefruit. In the stomach, naringin
is broken down into aglycon naringenin. Both naringin and aglycon
narngenin belong to a series of flavonoids that are found to display strong
anti-inflammatory and antioxidant activities (Jourdan, 1984). Recent studies
show that the flavonoid Naringin can assist in treatment and prevention of
obesity, diabetes, hypertension, and metabolic deficiencies (Alam, 2014).
The conclusion of a study in 2003 by the British Journal of Clinical
Pharmacology, was that naringin has plasma lipid (fat) lowering and plasma
antioxidant activity increasing activity. Also, by consuming higher levels of
naringin, approximately 25mg per day, by either derivatives of fruit or a
supplement, people can enhance effectiveness of certain metabolic reactions
and increase the half-life of supplements such as caffeine. Stimulating the
effects of caffeine will in turn increase the fat burning action in the body
(Furh, 1993).

A plant based diet requires an array of fresh fruits and vegetables all
year round. There are multiple types of alternative farming that allow for
people to either grow their own crops individually or have the harvested
produce available locally for the entire population. One great one is a newer
type of vertical farming called Aquaponics. The aquaponics system works by
recirculating water that contains waste, bacteria, and nutrients from fish that
live in it, and then taking the recycled water and using it to feed the plants.
The plants sit upon floating rafts and the root system dangle down into the
water, so no soil is necessary. The plants filter out the water by absorbing
the nitrogen rich nutrients that the fish provide. Then, fresh water is pumped
back to the fish, and the process continues. The most common fish that are
used for this type of habitat are catfish and tilapia, and they are fed all
organic fish food, which will have only a positive effect on the plant growth.
This system eliminates the need for fertilizers, pesticides, and lowers the
high prices of farm equipment. The initial costs to construct an aquaponic
farm can be on the expensive side, however, they more than make up for the
cost in time. They are relatively easy to maintain, and can be created in all
sizes depending on the desired crop yield. This way of commercial farming
reduces water usage by 90% compared to traditional farming, and has the
added health benefits (Chow, 2015).

The American population has been provided information and relatively

directed away from the foods that are unhealthy. But the foods still exist, the

general population continues to choose and eat these types of foods on a

daily basis. The solution is simple, consistently eat more plants and less
meat. The modification in American culture to a whole foods and plant
based diet is and can be substantial to the elimination of obesity and the
leading illnesses and causes of death in the United States. It seems illogical
that only negligible changes have been made towards this solution. It is hard
for people to fathom change in their lives, especially when social and cultural
habits have been embedded into our minds. Giving sincere education to the
American population to allow them to come to the realization not only within
their self, but with how the countrys culture can be changed for the genuine
well-being of our population.

I am not declaring that everyone should immediately jump into a whole

foods and plant based diet. I am asking that people evaluate their current
daily diet, and at least attempt to seek areas of change within it. The journey
to begin a plant based diet can be as easy as removing a daily serving of
meat one day out of the week. While also increasing the daily intake of fruits
and vegetables. Most Americans have access to sources of information to
assist them getting started on a whole foods and plant based diet. There are
an abundance of cookbooks, recipes online, and social sites and blogs that
allow people to share new ideas to try.

Humans are natural made beings, meant to only consume what is

naturally provided for them. The detachment of humans from a natural diet,
has begun to dismantle the foundation of the world we live in. The health of
the American population is already heading into the direction of an epidemic
in overall unhealthiness and obesity, because humans have overtime
adopted inappropriate lifestyle choices and diets. Since 1948, The World
Health Organization (WHO) defined health as a state of complete physical,
mental and social well-being and not merely the absence of disease or
infirmity. The saying, you are what you eat is no fabrication. The human
body is dependent on the consumption of what is nutritionally provided in
order to generate a functional human system. The change in diet has
altered the health of many humans. Not only has it made a portion of the
American population inflicted with disease, it encompasses factors which
effect the body, brain, and our internal functions. The current American diet
is altering our minds in how humans express behavior, the conversion of
food into the proper energy is vital for humans to be able to fulfill a healthy
life, the unnecessary surge of medical spending on diet related illness
treatments, and the steady destruction to the environment. If Americans
were able to progress to a whole foods and plant based diet, the correction of
health would be able to occur in only a short duration of time. Ultimately, if
the population committed to the plant based diet it would create a
tremendous reduction of obesity and many current health issues of today. In
turn allowing Americans to not have to concentrate so much on their heath,

which would already be controlled by diet. The untold possibility of what the
United States could accomplish if we were to become synergistic, and part
take together to create an environment with a whole new outlook. When will
people realize food does not just feed the stomach, but the body as a whole?

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