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A Plant-Based Diet for Better Health: Why It’s Worth a Try
Our diet has a profound effect on our health. Unfortunately, in today’s run-of-the-mill life, the trend of processed and junk food is increasing, because of which diseases are also increasing. In large quantities, a plant-based diet includes foods from plants only, such as fruits, vegetables, grains, pulses, and nuts. The plant-based diet plan does not include meat, fish, eggs, chicken, or processed foods.
Have you ever followed a plant-based diet or heard about it? Plant-based diets mainly include foods that are derived from plant sources. Due to this, many nutrients, along with protein, fiber, and minerals, go in abundance in your body. All these are very nutritional elements for the body. The nutrients present in these also control weight. Know what a plant-based diet plan is?
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How healthy is a plant-based diet?
Plant-based diets are rich in fiber, vitamins, minerals, and antioxidants, all essential for maintaining good health. They are also typically lower in saturated fat and cholesterol than diets that include meat and dairy products.
Plant-based diet plans are balanced, and at the same time, they help the body get many nutrients. It also provides many health benefits if you consistently follow a plant-based diet plan. This diet involves lower body mass index (BMI) and cholesterol levels.
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A plant-based diet can be very healthy when properly planned and balanced. In addition, many studies have shown that a plant-based diet can help lower the risk of chronic diseases such as heart disease, type 2 diabetes, and some types of cancer.
What Can You Eat on a Plant-Based Diet?
For those who have never heard of a plant-based diet, you may be wondering what it is you should plan to eat. On a plant-based diet, you will eat anything from plants. Foods that come from plants are as follows:
- Fruits
- Vegetables
- Whole grains
- Legumes
- Nuts and Seeds
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Here are some examples of foods that can be eaten on a plant-based diet:
Fruits: Apples, bananas, oranges, berries, mangoes, kiwis, etc.
Vegetables: Broccoli, kale, spinach, carrots, sweet potatoes, peppers, etc.
Whole grains: Brown rice, quinoa, oats, barley, buckwheat, etc.
Legumes: Chickpeas, lentils, black beans, kidney beans, peas, etc.
Nuts and seeds: Almonds, cashews, sunflower seeds, chia seeds, flaxseeds, etc.
Plant-based proteins: Tofu, tempeh, seitan, edamame, etc.
Non-dairy milk and yogurts: Almond milk, coconut milk, soy milk, oat milk, etc.
Plant-based oils: Olive oil, coconut oil, avocado oil, etc.
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How to consume a plant-based diet plan
Breakfast:
Rolled oats with walnuts, banana, and a sprinkle of cinnamon.
Breakfast wrap: Fill a whole-wheat tortilla with scrambled, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.
Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.
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Lunch:
Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.
Tomato Basil soup, Whole-grain Crackers with Tabbouleh, and an Spple.
Vegetarian pizza topped with Mozzarella Cheese, Tomatoes, Broccoli, Onions, Peppers, and Mushroom—fresh Strawberries for dessert.
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Dinner:
Grilled vegetable kababs with grilled tofu and a quinoa and spinach salad.
Whole-wheat pasta with cannellini Beans and Peas, a romaine salad with Cherry tomatoes, extra virgin olive oil, and balsamic vinegar.
Vegetarian chili with a spinach-orzo salad.
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Why plant-based?
Plant-based diets have gained popularity in recent years for several reasons, including health, environmental, and ethical considerations. Here are some reasons why people may choose a plant-based diet:
Health benefits
Plant-based diets are associated with numerous health benefits, including a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Plant-based diets are typically rich in fiber, vitamins, minerals, and antioxidants and low in saturated fat, cholesterol, and processed foods.
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Environmental impact
Animal agriculture is a significant contributor to greenhouse gas emissions and deforestation. By choosing plant-based foods, you can reduce your carbon footprint and help protect the environment.
Animal welfare
Many people choose a plant-based diet because of ethical concerns regarding the treatment of animals in the food industry. Plant-based diets avoid the consumption of meat, dairy, and other animal products that may be produced using inhumane practices.
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Food availability
In some parts of the world, plant-based foods may be more accessible and affordable than animal products. Plant-based diets can be a sustainable way to provide adequate nutrition for a growing population.
Plants are high in fiber
Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it, you access a whole host of benefits.
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A plant-based diet helps maintain a healthy weight
Staying at a healthy weight is one of the most important things you can do to reduce your risk for cancer. Regarding cancer, the only thing more important than maintaining a healthy weight is not smoking.
