If you’re considering transitioning to a plant-based diet, You may wonder, “How will I thrive on a plant-based diet if I primarily consume rice and potentially miss out on essential nutrients found in meat? This concern is often fueled by the misconception that plant-based diets lack sufficient protein.
Switching to a plant-based diet offers numerous health benefits, yet solely relying on rice or any single plant food may result in deficiencies in vital nutrients typically abundant in meat, such as protein, vitamin B12, D, calcium, and iodine which may potentially leading to health issues like stroke and fractures.
And if you’ve seen the documentary Forks Over Knives, you already know that the scientific community agrees that making changes to your diet is one of the most effective ways to benefit the environment, add years to your life, and lessen the likelihood that you will become ill.
By combining various plant foods, individuals can thrive on a plant-based diet while ensuring they obtain all essential nutrients necessary for optimal health. To help you get started in this transition, we’ve brought a well-researched article providing helpful information and guidance on planning and thriving on a plant-based diet.
But what exactly does “plant-based diet” mean?
A plant-based diet excludes all animal products, including red meat, poultry, fish, eggs, and dairy products, this diet can be consumed by everyone without restricting to only for vegans.
A plant-based diet is any diet that focuses around foods derived from plant sources. This can include fruit, vegetables, grains, pulses, oils, legumes, nuts and meat substitutes such as soy products.
WFPB whole-foods plant-based
A plant-based diet that emphasises whole, unprocessed natural foods that originate from the earth, such as fruits, vegetables, whole grains, seeds, and legumes, is referred to as a whole-foods plant-based ( WFPB ) diet. When it comes to plant-based foods that have been processed or packaged, the term “plant-based” does not necessarily guarantee that they are healthful.
But when we talk about guide that helps people go vegan will help those who can’t become vegan by them selves, that’s why they are looking here and there. isn’t ? Actually vegan journey varies from person to person, some are quick responce to animal cruelty like me and some people genuinly take time to become vegan.
Well this guide 𝐓𝐡𝐞 𝐁𝐞𝐠𝐢𝐧𝐧𝐞𝐫’𝐬 𝐆𝐮𝐢𝐝𝐞 𝐭𝐨 𝐚 𝐖𝐡𝐨𝐥𝐞-𝐅𝐨𝐨𝐝, 𝐏𝐥𝐚𝐧𝐭-𝐁𝐚𝐬𝐞𝐝 𝐃𝐢𝐞𝐭 will help you not just in your vegan journey but leads to you healthier vegan.
Why plant-based ?
It supports your immune system
Antioxidant in your food which plays major role in immune build up inside your body. When you go vegan you would be eating a diet higher in fruits, vegetables, and other plant-based foods. These foods are naturally high in antioxidants, which lessen the risk of oxidative cell damage.
Due to oxidation the body produces free radicals, and these free radicals cause ageing and disease. Thus becoming vegan will help you stay young for long.
Miso ( Soup or Paste ), Sunflower seeds, Kiwis, Papaya, Green Tea, Turmeric, Almonds, Spinach, Ginger, Garlic, Broccoli, Red Peppers, Citrus fruits, these 13 plant based food items can boost your immune system which is explained in Oesophageal & Gastric Cancer Charity .
Plant foods reduce inflammation.
It has been observed that Inflammation is an important underlying mechanism that causes most dangerious chronic illness like cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s if this sticks in body for longer period.
Refined carbs, such as white bread and pastries, French fries, soda, and red meat, frequently cause inflammation, the body’s protective response to infections, tissue regeneration, and self-healing after injury.
Check out : 13 Best Plant-Based Protein Sources: Fueling Your Vegan Journey
Physician and health researcher Andrew Beauchesne, MD suggest at forks over knives eating a healthy plant based diet can reduce inflammation in the body after research has been done over 600 people on vegan life style.
Allplants has good list of top vegan anti-inflammatory food Blueberries, Leafy greens, Turmeric, Nuts and seeds, Whole grains. With these foods we need to heal our inflammation before it reaches to chronic inflammation.
Anti-Inflammatory Vegan Meal Plan from at eatingwell, Highly reccomeded.
A plant-based diet helps maintain a healthy weight.
Most people try to lose weight just by skipping meal, Going too long without eating in general or skipping a meal could have a negative effect on your both mental and physical health. You will become weakest lean person if you follow this type of trick to lose weight.
You don’t have to worry about your heavy weight, by following vegan or plant based diet absolutely and scientifically you will become strongest lean and have normal belly shape with out skipping your regular meal, Feller says at eatingwell.
According to study, whole grains and vegetables have a low glycemic index, which means they digest more slowly, and fruit contains antioxidants and fibre, which prolongs feeling full. These factors may contribute to weight loss.
Plants are high in fibre
Fiber is an indigestible carbohydrate that gives plant foods their structure like skeleton for animals. There are two kinds of fibre is available, soluble and insoluble fiber.
Mayoclinic has explained in their article about various benifits of having fibre rich food in our diet includes restores normal bowel motions, Helps maintain bowel health, Lowers cholesterol levels, Helps control blood sugar levels, Aids in achieving healthy weight, Helps you live longer
As defined by The Beet Soluble fibre acts like a sponge, absorbing excess cholesterol, hormones, and toxins and helping them exit the body. Insoluble fibre, on the other hand is more broom-like. Because it is a difficult-to-digest compound, this type of fibre actually passes through our digestive system relatively unchanged, sweeping other waste out with it.
Contribute to the planet health
Meat and dairy have significantly greater environmental impacts than plant-based diets. Switching to vegan is good for planet also according to research on Sceince Direct.
If you choose eat more plants than meat and diary then you are helping Cultivation of grain, legumes also brings benefits to cropping systems, since legumes can fix nitrogen and act as a break crop in cereal-based systems.
5 Tips all you need to go vegan forever
Swap Meat with Plant Based Protien Sources
Remember that it is not as challenging to get proteins from plant sources as many people believe. There is an abundance of protein in plant-based foods, but it’s natural if you grew up relying on animal protein to doubt vegan protein sources.
And the interesting part is that humans are not in need of protein, but they do need to have the essential amino acids present in protein-containing foods.
You only require nine of the twenty-one essential amino acids from food, which can be obtained by consuming a variety of plant-based foods or by taking plant-based protein supplements.
Check out : Understanding Vegan Eggs: Plant-Based protein Alternative and Healthy Substitutes
Tofu, tempeh, edamame, Lentils, chickpeas, peanuts, almonds, spirulina, quinao, chia seed, hemp seed, potato, Seitan, Ezekiel bread, Protein-rich vegetable these are some plant based protien sources. Out of which seitan, tofu, edamame, tempeh, chia seeds and hemp seeds are the complete source of protien in plant based food.
Make sure your plant-based meals are healthy
When you cook at home, try to cut back on the amount of sugar, fat, and processed grains you use. These components have the potential to rapidly transform a home-cooked plant-based meal into a less healthful one.
It is said from havard health school that Refined grains only contain endosperm which can cause type 2 diabetes. Because There are three components to every kernel of whole grain: the bran, the germ, and the endosperm, each segment contains nutrients that are beneficial to your health, this is why it is advised to adopt whole food plant-based diet.
Even while regular pasta, white bread, and white rice are all products derived from plants, they do not contain any whole grains in their composition thus you have to aviod these and to stay healthy simply selecting plant-based foods as your primary source of nutrition can assist in enhancing the effectiveness of every function in your bodies.
Be prepared to read food labels
Reading food labels before buying any food product is an important habit that can help you make informed decisions about the food you consume. You should know HOW TO READ before going ahead to check food label.
Learn to “Veganize” recipe you already love
Everyone has their preferred cuisines and dishes. If you are currently or will soon be a vegan, it is likely that many of these dishes contain animal products. Now, in to thrive as a vegan, you must essentially learn how to “veganize” your favourite recipes.
Because finding dairy, cheese, poultry, and even egg substitutes has never been quicker and easier! Vegan options are only available in excess at the majority of major supermarkets and numerous health food stores.
- Nicola’s vegan recipes
- Elena’s vegan recipes
- At Rainbow Plant Life, nisha’s indian vegan recipes you will love it.
- Richa’s indian vegan recipes
Keep Nutrition Basics in Mind
Plant-based diets are on the rise, and for good reason. Following a healthy plant-based diet can have significant positive effects on your health and the environment.
Do vegans get all the nutrients they need ? this question always being asked or searched on internet.
Answered by Taylor Wolfram ( author at World Of Vegan ): Yes, All vitamins and minerals which are essentials for human body to function properly can be found in plant kingdom including Zinc, Calcium, Vitamin A, except vitamin B12 and vitamin D.
So, if not carefully included supplement or fortified food, a plant-based diet may leave lacking in those vital nutrients, vitamin B12 and vitamin D.
B12 is synthesized Neither by plants nor by animals but by only certain bacteria and archaeon. So In order to prevent serious health issues caused by lack of these two vitamins. If you turned vegan, it is very important to make sure you are replenished through supplementation. For more about B12 – The Vegan Society.
For vitamin D, our body itself can produce when exposed to sunlight. If you are not exposed daily then you must need to supplement vitamin D as well.
omega-3 that’s found in plants like flaxseed, walnuts, canola oil and soy which are the best replacement for fish oil. And if you want you can purchase DHA/EPA supplements which are made from algae.
5. Watch Vegan Documentries
Vegan Documentries provide a compelling argument for the benefits of veganism, and can be an eye-opening experience for those who are considering adopting a plant-based diet or are curious about the vegan lifestyle.
List Of Vegan Documentries
- SLAY – Feature Length Documentary – WATCH HERE “The fashion industry has been keeping the animals out of people’s mind for too long. together we can change thet” – Rebecca Cappelli, Director & Producer
- SEASPIRACY –This is absolutely one of the best vegan documentaries out there. It is available on NETFLIX
- THE GAME CHANGER – Directed by the Oscar award-winning Louie Psihoyos – It is available on NETFLIX
- WHAT THE HEALTH – The pharmaceutical industry is a cash cow and no one wants to cash out.
- EARTHLINGS – show the exploitation of animals across five industries: pets, food, clothing, entertainment, and scientific research.
- THE MILK SYSTEM – This will help you in your dairy free journey, if you have been considering.
- DOMINION – this one is a hard watch but it’s absolutely necessary
Best Book About Plant-Based Diets – How not to die – by
