Plant-based diet: Focusing on eating whole foods, such as vegetables, fruit, whole grains, legumes, nuts and seeds, and plant-based oils (unsaturated fats).
Vegan diet: Excludes all meat, dairy and eggs (no animal foods). Vegans also exclude honey, gelatin and other animal products. Some vegans even avoid wearing clothing, makeup and other items made with animal products. A vegan diet is also comprised of fruit, veggies, nuts, seeds, grains, and legumes.
With the rise of chronic disease, such as heart diseases, type 2 diabetes, obesity and cancer, more and more people are looking to dietary changes.
We live in a pretty toxic world, where many people are chronically inflamed. We are breathing in chemicals from the air. Different bodies of water are polluted, which also makes fish contaminated. We have the most chemicals in foods than ever before. We also put chemicals on our body and clean our house with chemicals. Animals are injected with GMO growth hormones, antibiotics, and other chemicals. More and more people are developing diary and gluten allergies or intolerances. Stress also contributes to inflammation.
10 Benefits of a Plant-based Diet/Vegan
- A plant-based diet has been found to decrease inflammation.
- It is also more beneficial for weight reduction than a non-vegetarian diet.
- A plant-based diet helps reduce the risk of coronary heart disease by 40% and cerebral vascular events by 29%.
- It also reduces the risk of type 2 diabetes and developing a metabolic syndrome by 50%.
- It has also been found to reverse atherosclerosis and decrease blood lipids and blood pressure.
- There is also a strong negative association between vegetarian diets and the prevalence of chronic kidney disease.
- The profile of a vegan gut has a greater amount of protective species and reduced amount of pathobionts than that of an omnivore. This is hypothesized to be a result of the reduction in levels of inflammation.
- Fiber rich food such as vegetables, fruit, whole grains, and legumes can act like prebiotics. When fiber is fermented in the colon it creates short chain fatty acids that help to nourish the intestinal mucosal lining, regulate the immune system, and decrease inflammation.
- Many vegetables, herbs and fruit (when eaten alone) also have many healing and cleansing benefits.
- A Vegan diet is also good for the environment and the animals!
There is no real downfall to a plant-based diet, accept the possibility of being low in certain vitamins, such as iron, B12 and vitamin D. However, these can easily be supplemented. It is noted that it is important for children who go vegetarian to make sure to get enough iron, calcium , vitamin B12 and vitamin D (which can also be supplemented!).
Practical Tips:
Make it affordable: Buy legumes, whole grains and nuts and seeds from the bulk bins. Buy frozen veggies and fruits and from local farmers. Follow the clean fifteen and dirty dozen list from the EWG.org website when buying fruits and veggies.
Make it easy: Eat a plant-based protein smoothie for breakfast, salad meal for lunch, and a Buddha bowl for dinner! Snack on fruit and nuts!
Iron is absorbed better with vitamin C. Eat iron rich foods with foods high in vitamin C.
Foods high in iron: Avocado, spinach, mushrooms, baked potato, whole grains (pasta, breads, quinoa, oatmeal), legumes, soybeans, tofu and.
Foods high in vitamin C: Citrus fruits, chard, broccoli, red or green bell pepper, kiwi, strawberries, tomatoes, cantaloupe and.
Food sources for calcium: Fortified plant-based milks, green leafy vegetables, tofu, sesame seeds, tahini, legumes, dried fruit (raisins, prunes, figs and dried apricots).
You can get B12 from nutritional yeast or fortified foods. Iodine can be found in Sea vegetables or Celtic Sea SaltR Iodine.
Sources of omega 3:
- Algea DHA
- Flaxseeds, chia seeds and walnuts
Complete proteins:
Quinoa, buckwheat, hempseed, blue-green algae, and soybeans are all complete proteins.
Food combining for a complete protein:
- Nuts or seeds with whole grains
- Whole grains with beans
- Beans with nuts or seeds
So, there you have it! It is actually very easy and affordable to eat vegan, as well as very nutritious and good for your gut and your health!
