If you’re tempted to lose meat or increase fruits and vegetables, a plant-based diet for beginners may be a good start. Being plant-based does not necessarily mean providing a complete supply of meat and animal products, but more focus on plant-based foods such as whole grains, nuts, legumes and beans. Means.
If you want to live a healthy lifestyle or lose weight, a plant-based diet for beginners is also beneficial. Studies show that people on a plant-based diet tend to have a lower BMI and a lower risk of developing heart disease and chronic health.
Changing to a plant-based diet can be difficult to navigate, so we’ll take a look along with the foods you can eat The best vegan protein powder To reach out to you.Chat with a nutritionist Rianon Lambert (Opens in a new tab) How the transition to a plant-based diet is beneficial to the environment and our health.
What is a plant-based diet?
A plant-based diet focuses on eating plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds. Whether you choose to continue your plant-based diet for several months, or if you want to cut meat and eat more plant-based foods to feel healthy, this way of eating is different from a vegan diet. Plant-based diets usually cut out processed foods and focus on plant-based whole foods, but there are also options to eat some foods from animals. Vegans cut everything from animals, such as meat, chicken, and dairy products, but you don’t necessarily have to cut processed foods from your diet.
“Plant-based diets are primarily focused on foods from plants,” says Lambert. “This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes and legumes. It says you are a vegetarian or vegan and never eat meat or dairy products. It doesn’t mean. Rather, you are proportionally choosing more food from plant sources. “
Of course, one plant-based diet can be different, depending on your food preferences. However, Lambert says that if you change your diet to a plant-based one, take it slowly. “Small, gradual changes are often the best way to avoid undernourishment and digestive discomfort due to potential increases in fiber,” she says. “Replace animal-derived produce with vegetable protein substitutes such as beans, legumes, and tofu, and gradually introduce different types of vegetables into each diet.”
Why consider a plant-based diet?
A plant-based diet can bring many benefits to our overall health. According to US dietary guidelines, eating a plant-derived diet and occasionally eating lean meat can help you lose and maintain weight. If you are concerned about losing weight, One study (Opens in a new tab) Those who did not eat meat showed a lower body mass index (BMI) than those who ate meat.
“A balanced plant-based diet low in saturated fat can contribute to healthy weight management,” Lambert adds. “This reduces the risk of type 2 diabetes, cardiovascular disease, and even some cancers.”
Saturated fats are found not only in meats such as bacon and sausages, but also in dairy products such as cheese and butter. Over the past few years, much research has been done on how saturated fats affect our health, but the results are mixed.Some say eating too much saturated fat can raise cholesterol and cause heart problems, while others say. the study (Opens in a new tab) Eating moderate amounts of saturated fat, such as in a plant-based diet, can significantly reduce health risks.
“There is also a lot of evidence that excluding animal foods from our diet lowers blood pressure,” Lambert adds. One survey in 2018 (Opens in a new tab) A plant-based diet containing some animal foods was found to be most effective in lowering blood pressure, but another similar study found that if participants continued on a plant-based diet, 2 Blood pressure dropped significantly in the week.
Of course, it’s also good around us to cut animal foods from our diet and turn them into plant-based diets. “These diets are also beneficial to the planet, suggesting that reducing animal foods can help reduce greenhouse gas emissions,” says Lambert.
actual, 2019 report (Opens in a new tab) The United Nations has suggested that attachment to meat and dairy products contributes to global warming. A study created by 107 scientists for the United Nations Intergovernmental Panel on Climate Change shows that more efficient use of land rather than livestock can store more carbon emitted by humans. ..
