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Why You Should Eat a Plant-Focused Diet
Diets that focus on plants range from plant-based to foods that contain some animal products and some fruits. Here are some of the many you can follow:
Vegan… it’s too much plant-only end of the spectrum. Vegans eat vegetables, fruits, nuts, seeds, beans and whole grains. But they exclude all animal products from their diet… these include beef, chicken, seafood, eggs and dairy products like milk, cheese, butter etc. .
Vegans replace animal protein sources with other sources that provide this macronutrient in abundance. These include beans, peanuts (like peanut butter), tofu, nuts, beans and other legumes, and ensure that vegans, despite the contrary information, do not die without of protein.
Lacto-vegetable… a diet that excludes animal-derived foods except for dairy products, such as milk, butter, cheese, and other foods derived from animal milk.
Ovo-vegetarian… another diet that excludes animal products (meat, fish and milk) but contains eggs.
Lacto-ovo-vegetarian… a vegetarian diet that includes dairy products and eggs but excludes meat and fish.
Pescatarian… a lacto-ovo-vegetable and fish diet.
Simple or vegetarian… includes a variety of vegetarian-based foods. A plant-based diet may contain less red meat, poultry, seafood, eggs and dairy products.
As you can see, these plant-based foods vary from plants only to foods that contain some or all animal products but in restricted amounts.
What are the benefits of plant foods?
Making plants a central part of your diet can:
lower blood sugar levels and prevent or delay the development of type 2 diabetes (T2D)
lower your blood pressure
reduce stress on your kidneys (by avoiding or reducing animal protein in your diet)
it helps you lose weight, and
preventing heart diseases and strokes (by reducing the accumulation of plaque in the blood vessels.
… among many other benefits.
This hypothesis is supported by several recent studies. For example:
A study, conducted by Loma Linda University in California, of nearly 100,000 members of the Seventh-day Adventist church, which encourages a vegetarian diet, found that those who vegetarians than non-vegetarians. The study also found that vegetarians had a better weight which could explain why they were less likely to develop diabetes.
A 72-week study, published by the Physicians Committee on Prescription Medicine, examined the differences between type 2 diabetes following a low-fat vegan diet and those on a carbon dioxide. Researchers found a significant decrease in HbA1C and LDL (bad) cholesterol levels in vegans. A low HbA1C level indicates that you are managing your T2D well.
Two long-term studies by Harvard Medical School found that, among 150,000 health care providers, those who ate half a serving of red meat per day for four years had a 50% higher increased risk of T2D.
Recent studies suggest that inflammation in the body may play a role in the development of T2D. T2D manifests itself as insulin resistance. Both of these interrelated problems are reduced with a plant-based diet.
But this positive effect may not be due to vegetarianism alone.
Most vegetarians are very health conscious (which is probably why they become vegetarians in the first place). But they also engage in other healthy behaviors, such as exercising, not smoking, not eating potatoes, and getting enough sleep.
The type of vegetarian diet they follow can play an important role in their overall health and help them manage their diabetes and other health issues.
That said, vegetarian and vegan diets that limit the amount of animal products (of all kinds) you eat contain many beneficial nutrients. These foods are rich in dietary fiber, phytochemicals, vitamins and minerals. In addition, the fats in it are healthy … plant fat and dietary cholesterol are low.
How to switch to a plant-based diet
Some people want to reduce the amount of animal products in their diet by actively thinking about participating in the cycle. This is a mistake.
Here are some references…
Don’t change everything in one go. Reduce your consumption of animal products.
Prepare mentally by thinking of animal products as a side dish or garnish, rather than the main ingredient on your plate.
Try to have one fasting day a week at the beginning of the cycle.
Build a collection of keeper recipes.
Know the beans. There are many species that provide a lot of protein in meat and fish. Check out all the different ways you can prepare meals based on beans, prepare batches to make a batch and freeze.
Be familiar with whole grains such as barley, quinoa, brown rice and couscous. Bake in batches and refrigerate or freeze.
Limit carbohydrate intake by using peanut butter, egg whites (at least 90% protein), low-fat or fat-free cheese, or other fillings.
Keep it simple. Go for things like veggie burritos filled with beans and green peppers.
Protein…some people are afraid to switch to a plant-based diet and end up with no protein. But this fear is completely unfounded.
Many plant foods are high in protein… beans (best source), nuts, grains and vegetables. Know the macronutrients (proteins, fats and carbohydrates) in the plants you like to eat. You can find a lot of real information on http://nutritiondata.self.com/.
Note… the advice that you should mix a variety of plant foods at every meal to get enough protein (ie protein that contains all the essential amino acids) is now considered old hat and no longer valid.
Umami… is one of the five main tastes (along with sweet, sour, sour and salty). The name is Japanese for ‘reka reka reka’ and has been described as a sweet soup or a meat reka.
Umami is one of the reasons why people love meat so much, or why we are addicted to meat according to some people.
However, meat is not the only source of umami… this flavor can also be found in roasted vegetables, mushrooms, avocados, soy sauce nuts and cheese. It is also found in breast milk, which explains its attraction.
Including non-animal foods in your umami diet makes it easy to switch to a plant-based diet.
Addendum… when switching to a plant-based diet be aware that your diet is deficient in micronutrients, such as vitamins B12 and D, omega-3 fatty acids, iron and zinc.
Your body can produce a small amount of vitamin B12 but not nearly enough for your needs, and the only external source of this vitamin is food. All omega-3 fats must be obtained from outside the body, and the main source is fish (although some plants contain small amounts).
So taking the supplements daily is highly recommended. Here’s my take:
(2) B12 (4mcg) in a separate tablet
(3) Magnesium (400mg) and vitamin D (2.5mcg) together in a separate tablet
(4) The high-strength oil cap with vitamins D and E, in a separate bag.
I encourage you to do the same.
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