Mounting evidence suggests that a plant-based diet is not only environmentally friendly, but also economically beneficial and effective in promoting good health.
But what is a plant-based diet? And what is the easiest way to consume more fruits and vegetables without feeling like something is missing? Nutritionist Naomi Mead explores the benefits of becoming a vegetarian. The result is as follows:
Benefits of eating more fruits and vegetables
Eating more plant foods, such as fruits, vegetables, legumes, nuts, seeds, and unrefined whole grains, has a significant positive impact on your health.
Plant-based diets require you to eat far more plant-based foods than animal-based ones. It is known as covering a wide range of diets. Including vegan & animal protein sources.
Eating more plant foods has a great positive impact on your health
Unlike the terms defined by food exclusions, such as vegetarianism and vegan, a “plant-based diet” is defined by what is included. Find out why increasing plant foods is one of the most important health interventions you can take.
Promotion of plant foods and digestive function
Plant foods are rich in soluble and insoluble fiber that support healthy digestive function and maintain regularity. It also contains prebiotics, an undigested dietary fiber that nourishes the healthy good bacteria in the intestines. Prebiotics are fermented by bacteria in the colon and this fermentation process contributes to the creation of a healthy environment for the entire gastrointestinal tract.
We now know the importance of maintaining healthy gut bacteria, not just for digestive health, but also for the immune system and mental health.
Reduced risk of plant foods and chronic diseases.
There is much evidence that a plant-based diet reduces the risk of developing chronic diseases such as type 2 diabetes and cancer. A plant-based diet can reduce the risk of developing diabetes by improving the way cells respond to insulin and reducing insulin resistance (which underlies the symptoms of diabetes).
Plant foods provide dietary fiber, vitamins, minerals, and antioxidants that protect against cell damage that can lead to cancer, and their intake prevents cancer of the palate, esophagus, stomach, and intestines. Do.
Plant foods and heart health
Studies suggest that a diet rich in plant foods lowers blood pressure and reduces the risk of heart disease. Beans, vegetables, oats, and barley are rich in water-soluble dietary fiber and help lower blood cholesterol levels. Fruits and vegetables are rich in antioxidants that protect the heart, and the intake of monounsaturated fatty acids in olive oil, avocados, nuts, and seeds has a positive effect on heart health.
Vegetables and view
The leaves and colored fruits and vegetables are rich in lutein, zeaxanthin and antioxidants that are essential for eye health and reduce the risk of macular degeneration and cataracts.
Plant foods and weight loss
Studies show that plant-based diets have lower BMI levels in adults and children and are less likely to become obese. Plant-based diets have low energy densities, high levels of complex carbohydrates, fiber, and water, and increase satiety (satiety) and resting metabolism (energy-burning rate). It will increase. Filling your diet with plant foods naturally limits the amount of high-calorie processed foods.
How to eat a lot of plant foods without feeling scarce?
When it comes to dietary advice, it’s a ridiculously simple message. It simply means “eat more vegetables”.
Main course with vegetables instead of small side dishes
To achieve a good balance of nutrients, we eat colorful ingredients at every meal.
Add more vegetable protein to your diet
One of the biggest doubts when cutting down on animal-based foods is that you may be deficient in the right amount of protein in your diet. The truth is, plant foods are also a great source of protein. Protein-rich whole grains like beans, nuts, seeds, and quinoa are the best sources of protein.
Make a few days a week when you don’t eat meat and stick to it
The Meat Free Monday Movement (* a British campaign to avoid eating meat and fish on Mondays) is currently being voiced by celebrities like Jamie Oliver and Paul McCartney across the country. The momentum is gaining. With the recipes and information available online, this should be a great starting point for the act of eating more plant foods.
Store frozen fruits and vegetables in the freezer
This not only helps reduce waste, but also helps on busy days when you have limited time to shop for ingredients and prepare meals. Frozen fruits can be added to smoothies & frozen vegetables can be used in sauces, stews, and soups.
Choose organic grass-fed meat that is low in saturated fat (2-5 times more than grain-fed meat) and contains healthy omega-3 fatty acids. Said meat is also rich in nutrients such as vitamin E, vitamin A, iron, and zinc.