I've been around long enough to remember when vegetarian diets were all the rage. Now we call them plant-based. No matter what you call them, these diets replace meats with plants for protein. There are many studies that back up the health benefits of plant-based eating. But a word of caution from an observational study was published in the BMJ in 2020. The study found that a healthy plant-based diet was associated with lower blood pressure, but an unhealthy plant-based diet was not.

The bottom line? The plants you choose — and how they are prepared — make all the difference.

The study compared dietary recall and blood pressure data from over 4,600 men and women ages 40-59 living in the U.S., Japan, China and the United Kingdom.

So, what's "healthy" plant-based food? Whole grains, fruits, vegetables, nuts, legumes, vegetable oils, tea and coffee. Less healthy plant-based foods in the study included fruit juices, sugar-sweetened beverages, refined grains, potatoes, sweets and desserts. Those foods were associated with negative health effects.

Another study looked at plant-based burgers and found many were less healthy than actual meat due to added ingredients that increased sodium and fat.

Like anything else, it comes down to reading labels and making good choices. If you want to add more fruits, vegetables and whole grains to your diet, choose whole foods. Simple is better. Adding cream or cheese to a vegetable might make it taste better, but it adds to the saturated fat as well. It's no different than choosing a salad but loading it with dressing; you'd be better off having the burger you really wanted in the first place.

It's true that minimizing processed meats, such as bacon, sausage and deli meats, is a healthy choice. But before you jump "whole hog" into a plant-based diet, make sure you're choosing high-quality plant foods to get the healthy results. Avoiding animal products doesn't always result in a healthy plant-based diet.

Q and A

Q: Can garlic and onions really help protect from cancer?

A: The antioxidants in garlic and onions (both members of the allium family) have anti-cancer potential. Studies have shown they help repair DNA and decrease inflammation. Use them to flavor a dish. Let your garlic sit for 10-15 minutes after slicing, chopping or mincing to allow an enzyme reaction to boost the healthy compounds.

RECIPE

Joy Bauer is a dietitian I look up to. She's on "The Today Show" and is the official nutritionist for the New York City Ballet. She recently published a new cookbook called "Joy's Simple Food Remedies." In it, she tackles 20 of the most common ailments and includes five healing foods that can help. Here's a recipe from her book for a lightened-up Banana Almond Bread, a recipe to help prevent muscle cramps.

BANANA ALMOND BREAD

4-5 ripe bananas, chopped and mashed

1/4 cup nonfat plain Greek yogurt

3 tablespoons butter, melted

2 eggs

1/4 cup milk

1 teaspoon vanilla extract

1 1/2 cups whole-grain flour

1/2 cup almond flour

1/2 cup sugar

1 teaspoon ground cinnamon

1 teaspoon baking soda

1/2 teaspoon baking powder

1/2 teaspoon kosher salt

1/2 cup chopped almonds

Preheat oven to 350 degrees F. Mist a 9-by-5-inch loaf pan with oil spray. Combine the wet ingredients (bananas, yogurt, butter, eggs, milk and vanilla) in a large bowl. Combine the dry ingredients (flours, sugar, cinnamon, baking soda, baking powder, salt and almonds) in a separate bowl. Add the wet ingredients to the dry ingredients, and stir until the mixture is thoroughly combined. Pour the batter into the prepared loaf pan, tapping a few times on the counter to distribute evenly. Bake the bread in the oven for 65-75 minutes until a toothpick inserted into the center comes clean. Remove from the oven, and allow the bread to cool in the pan for about 15 minutes. Loosen the edges, and then remove the loaf to cool completely on a plate or platter. Serve immediately, or wrap tightly and store in the refrigerator for up to a week. Makes 12 slices.

Per slice: 190 calories; 5 grams protein; 29 grams carbohydrates; 7 grams fat (2 grams saturated); 30 milligrams cholesterol; 4 grams fiber; 13 grams total sugar (8 grams added); 180 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Wouter Supardi Salari at Unsplash