Plant-Based = Healthy Diet

“I went plant-based to get healthier. So why am I exhausted all the time?”

That was Rachel*, a 37-year-old elementary school teacher, sitting in my office with bags under her eyes and a folder full of labs that didn’t make sense. Her cholesterol had jumped. Her blood sugar was creeping up. Despite cutting out meat and dairy months ago, she'd gained weight.

She looked at me, confused.

“I thought eating plant-based was supposed to help with all of this.”

🌱 When Plant-Based Doesn’t Mean Nutrient-Dense

Here’s the thing: going plant-based can be a great move when it means more whole foods, fiber, phytonutrients, and less inflammatory junk.

But Rachel’s version of plant-based looked like this:

• Oat milk latte with a vegan muffin
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• Microwaveable plant-based burrito
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• “Meatless” chicken nuggets and fries for dinner
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• Coconut milk ice cream for dessert
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No animal products? Sure.

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But also: no protein, no healthy fat, minimal fiber, and lots of blood sugar spikes.

🔍 The Hidden Problem: Ultra-Processed Veganism

Many people switch to a plant-based diet for their health, but end up replacing one type of processed food with another.

Plant-based junk food is still junk food. It may carry a “vegan” label, but often:

• It’s loaded with refined carbs and added sugars
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• It contains inflammatory seed oils (like canola or sunflower oil)
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• It’s stripped of protein, iron, B12, and omega-3s
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• It has a long ingredient list full of fillers and gums
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🧠 Your Body Doesn’t Just Need Plants—it Needs Balance

A truly balanced plant-forward diet includes:

• Whole vegetables, legumes, fruits, and seeds
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• Thoughtful protein sources like lentils, tofu, edamame, or tempeh
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• Healthy fats like olive oil, avocado, or nuts
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• Optional supplementation for nutrients like B12, D3, iron, and omega-3s
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We added lentil stew, protein-rich smoothies, roasted veggies, and olive oil to Rachel’s meals. We pulled back on the packaged stuff. She didn’t have to eat meat—she just had to nourish her body with more than processed carbs.

❤️ Rachel’s Results

Within three months, her labs improved. Her energy came back. And the best part? She said food finally felt “grounding,” instead of leaving her on a roller coaster all day.

Time to take your plant-based diet to the next level?

Eating plant-based is a great step, but to truly thrive, it’s about what’s on your plate, not just what’s off it. Let’s dive into your nutrition, check your labs, and make sure your plant-based choices are fueling your health in the best way possible.

Get personalized advice on optimizing your plant-based meals for maximum energy and wellness!

To Your Health,

Amy Loden Tiffany, MD, FACP

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*Pseudonym

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