Plant-based Diet for Vegan

What is Plant-based Diet?

Answer. Eat food, mostly plants. More vegetables, more fruits.

The plant-based diet is high in fiber and it is full of nutrients. It is low in fat and protein. Current research shows that a diet that is too high in protein can actually be bad for your health.

Do you want HIGHER Income? Yes.

Do you want HIGHER Position? Yes.

and do you want HIGHER Education? Yes.

Do you need HIGH Cholesterol? No.

Do you need HIGH Blood Pressure? No.

and do you need HIGH Blood Sugar? No.

But what if your lifestyle turns the answer into YES?

With the consumption of HIGH level of sugar, salt, oil, seasonings, and other food additives, you are in the process of having the 3 Highs.

According to Wikipedia, Plant-based diet may refer to:

  • Herbivore: an animal that is adapted to eat plants and not meat.
  • Veganism: refers to an entirely plant-based diet, with no food from animal sources (strict vegetarian diet); or completely eliminating the use of animal products for ethical reasons.
  • Fruitarianism: a form of veganism, in which meals consist primarily of fruit.
  • Raw veganism: a form of veganism, in which food is uncooked or only dehydrated.

 

Plant-based diet and Health

A plant based diets leads to optimum health and energy. It is not linked to any major disease. In fact, a plant based diet can help to lower your risk factors for some of the major diseases plaguing the people in more affluent nations.

Women on a plant based diet tend to have stronger bones and fewer fractures. They lose less bone as they age.

According to an editorial in the Journal of American Medical Association, a plant based diet can prevent up to 90 percent of strokes and approximately 97 percent of heart attacks. Those are some pretty amazing findings.

As a  conclusion, the Plant-based diet is more economical, more ecologically sound, more animal friendly, and more earth friendly.

If more people shifted towards a plant based diet, it would greatly ease the environmental impact of the meat industry.

Plant-based diet for Beginner

Some advices or suggestions for you, if you are non-vegan or non-vegetarian.

Replace one, or better yet, two to three days of your week’s meals to vegetarian options. And slowly increase the number of days. Simply cut back on your meat intake, especially red meat (beef, mutton, etc.).

Stop eating red meat first, then stop eating poultry and fish. Lastly, dairy products.

This is a good start, buck up.

Myth 1 – Not enough protein

A common myth about plant-based diets is that you will not get enough protein. The truth is that plant-based foods contain plenty of good quality protein.

All soy bean products are complete proteins. You can mix legumes with grains to make up a complete protein.

You can also get protein from nuts, seeds, and vegetables. If you eat a variety of plant based foods, you should have no problem getting enough protein, iron, and calcium.

Dont be a Picky Eaters.

Myth 2 – No Meat No Energy

All food intake provides different level of energy. A lot of reports showed that there is no direct connection between meat and energy. But there is a connection between meat and global warming. Animal products and highly-processed foods require more energy to produce than fruits, vegetables and whole grains.

Vegetarian Diet Most Energy Efficient

[box type="info" style="rounded"]The original article in Live Science goes on the cite some more connections between eliminating or reducing meat consumption in your diet: According to study done in 2006 at the University of Chicago a vegetarian or vegan diet is the most energy efficient, followed by one that includes poultry. Diets including large portions of red meat (and presumably ‘the other white meat’, pork) and fish are the least energy efficient.[/box]

Plant-based diet includes

  • All fresh fruit and dried fruit (e.g. apricots, berries, apples, etc.)
  • All vegetables raw and cooked (e.g. greens, herbs, sprouts, squash, and root vegetables such as potatoes, yams, sweet potatoes)
  • Legumes (e.g. all beans, peas, lentils, garbanzos, etc.)
  • All whole grains (e.g. spelt, millet, rye, barley, bread, pasta, cereal, etc.)
  • Nuts and Seeds (e.g. almonds, cashews, walnuts, sunflower seeds, etc.)
  • Berries and cherries. (e.g. strawberries, blueberries, raspberries, etc.)
  • Fungus. (e.g. various kinds of mushrooms)

Additional point 1. Focus on variety in your plant foods. The more color you eat, the better. Try to eat all colors of plant foods including green, red, yellow, orange, purple, and white foods. Think leafy greens; red peppers and strawberries; squash and lemons; carrots, oranges and sweet potatoes; blueberries, purple cabbage, and eggplant; and cauliflower, garlic, and onions. The more color and variety, the better. And of course, must balance.

Additional point 2. Less salt, sugar, or other seasoning, and food additives.


Where To Get It?

  • Buy it. If you are affordable, you can choose to buy organic product, but make sure, they are truly certified. There are a lot of people claimed that they are selling “real” organic product, but without certificate. Do not believe it, as a consumer, how to determine the vegetables or fruits that we pay for a higher price, giving us the “organic” value? So, spend wisely.
  • Grow it. If you have your own garden / farm, this maybe a good idea to spend some of your time and waiting for fruitful return. Learn some techniques that will help you grow better plants. Fertilizer is one of the important part. Maybe I can share with you some points after this :)
  • Made your own natural organic garbage fertilizer 

There are some recipes for you if you want to DIY.

Looking for plant-based diet in town? Try this!

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Constantin Joshua is founder and co-author of Veganlogy. He is a creative and multi-talented marketing consultant. He is a freelance writer who enjoys producing WOW contents. He is a chess champion, top sales, marketing talent and inspirational leader. Subscribe to Newsletter