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The Benefits of a Plant-Based Diet: Everything You Need to Know
Your beginner’s guide to a plant-based diet
Plant Based Diet (Picture from Canva Premium Gallery)
If you’re considering a plant-based diet, you’re on the right track! A plant-based diet is not only good for your health, but it’s also great for the environment. In this article, we will discuss the benefits of a plant-based diet and give you tips on how to make the transition. We’ll also answer some common questions about plant-based diets so you can decide if this type of eating is right for you.
A Plant-Based Diet doesn’t necessarily mean you never eat meat again. It means that the focus of your diet are plants.
Plants are low in calories and fat but high in fiber and nutrients. They are also a good source of antioxidants, which help protect your cells from damage.
A plant-based diet has many benefits.
Some of the benefits include:
– improved heart health
– lower rates of cancer
– lower blood pressure
– improved gut health
– better weight management
If you’re interested in transitioning to a plant-based diet, there are a few things you should keep in mind.
First, make sure you’re getting enough protein. Protein is essential for our bodies, and you can get it from both plants and animals. However, if you’re going to get your protein from plants, be sure to eat a variety of plant proteins so you’re getting all the essential amino acids your body needs. You can find plant proteins in beans, lentils, tofu, tempeh, nuts, and seeds.
Protein from Seeds, Nuts, Beans etc. (Picture from Canva Premium Gallery)
Second, make sure you’re getting enough iron. Iron is found in food in two forms: heme and non-heme iron. Heme iron, which makes up 40 percent of the iron in meat, poultry, and fish, is well absorbed.
Non-heme iron, 60 percent of the iron in animal tissue and all the iron in plants (fruits, vegetables, grains, nuts) is less well absorbed. Because plant-based diets contain only non-heme iron, it’s important to eat foods that are high in iron and also enhance iron absorption.
Some suggestions include eating foods that are high in vitamin C (such as citrus fruits, tomatoes, broccoli, potatoes, and strawberries), cooking in cast-iron pans, and avoiding tea and coffee with meals.
Third, make sure you’re getting enough calcium. Calcium is found in dairy products, but it’s also found in dark green leafy vegetables (such as spinach, kale, and collards), tofu (made with calcium sulfate), and calcium-fortified foods and beverages (such as plant-based milks, juices, and cereals).
Seeds and Superfoods are a great way to get the nutrients your body needs on a plant-based diet.
If you’re interested, here is an article I wrote about the top Superfoods!
What are Superfoods?: Everything You Need to Know About These Nutritious Foods
When trying a plant-based diet, I recommend you start small. Try Meatless Monday, or make one meal a day plant-based. Slowly increase the number of plant-based meals you have each week until you’re eating the way you want to eat.
A plant-based diet is a healthy and sustainable way to eat, and it’s a great way to improve your overall health. With a little planning, you can make the transition to a plant-based diet and enjoy all the benefits it has to offer.
You may have questions about how a plant-based diet will work for you. Here are answers to some common questions:
Q: I’m worried I won’t get enough protein on a plant-based diet.
A: As long as you’re eating a variety of plant proteins, you’ll be getting all the essential amino acids your body needs. Beans, lentils, tofu, tempeh, nuts, and seeds are all great sources of protein.
Q: I’m worried I won’t get enough iron on a plant-based diet.
A: Non-heme iron, which is found in plants, is not as well absorbed as heme iron, which is found in animal products. However, you can enhance iron absorption by eating foods that are high in vitamin C (such as citrus fruits, tomatoes, broccoli, potatoes, and strawberries), cooking in cast-iron pans, and avoiding tea and coffee with meals.
Q: I’m worried I won’t get enough calcium on a plant-based diet.
A: Calcium is found in dairy products, but it’s also found in dark green leafy vegetables, tofu, and calcium-fortified foods and beverages.
Q: I’m worried I won’t be able to stick to a plant-based diet.
A: Start small. Try Meatless Monday, or make one meal a day plant-based. Slowly increase the number of plant-based meals you have each week until you’re eating the way you want to eat. With a little planning, you can make the transition to a plant-based diet and enjoy all the benefits it has to offer.
If you have any other questions about transitioning to a plant-based diet, feel free to leave them in the comments below.
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