What exactly is a plant based diet?
It’s a diet based on fruits, vegetables, tubers, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.
Why I chose a plant based diet?
Recently I embarked on a new journey-plant based whole foods.
Why? Well, there are a few different reasons.
Here are just a few in no particular order;
- I love FRESH foods
- I want more energy during the menopausal years
- It’s cleaner
- I don’t agree with agricultural practices(a recent revelation)
- not a big meat eater to begin with(but I did really love burgers)
- Overall better Wellness
- Readily available
- Tastes really good!(I never was a big vegetable eater before)
- Dairy makes me sick
- Better skin, hair and nails
- Longevity & fight disease
There are more but I’m still waiting to experience them in the coming weeks and months.
What foods do you eat for protein?
The first thing people ask is “what about your protein?” To be honest I wasn’t sure at first either till I did my research.
Turns out there are lots of different plants to get your protein from and it is just as efficient as other non-plant based proteins.
Protein based plants/whole foods;
- Veggies: Greens!! I’ve been drinking these for a few years now and I’m so glad I do.One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. No wonder our moms told us to eat our peas! Lol (they probably didn’t realize how much protein they had).
- Hemp. 30 grams of hemp powder in your smoothie is about 11 grams of protein – just like that
- Non-Dairy Milk. 1 cup of soy or almond milk can pack about 7-9 grams of protein. I’ve been using almond milk for 3 years now instead of milk and it tastes delicious
- Nut Butter(one of my favourites) almond butter and cashew butter. A couple of tablespoons of either of these is 8 grams of protein
- Quinoa. 9 grams of protein per cup.(it’s also gluten free
- Tofu. Four ounces of tofu will get you about 9 grams of protein
- Lentils. Think veggie burgers! I actually just made cabbage rolls with lentils and rice the other day-YUMMY! 1 cup cooked is 18 grams of protei
- Beans. Pinto, kidney or black beans, are approximately 13-15 grams of protein(lots of fiber too).
- Tempeh. One cup of tempeh equals 30 grams of protein!
- Sprouted-grain bread. 2 slices are about 10 grams of protein in the bread alone.
So there it is, that’s quite a bit of options. And let me tell you, when you start cooking whole food plant based recipes.
BEWARE!!You will love them! Even my carnivore husband has made the decision to join the plant based food wagon!! (Thank you Jesus!) . Now it’s just getting two of my sons to buy in.
Good news…Meat eaters are not exempt
Those who eat meat and dairy meat can enjoy a plant based diet, you just won’t get the full benefits of it. But starting to include more vegetables and fruits into your diet is a great idea! I will leave you with just a few of the benefits;
Here are some of the Benefits;
- Prevent & reverse chronic diseases like diabetes,high blood pressure and heart disease (someone won’t like that I said that)) it’s been proven several times.
- Weight loss BMI reduction
- Increase of fibre intake
- Lower risk of cancer
- Lower cholesterol
- Lower blood pressure
- Better blood sugar levels
- Improve cognitive function
For more on Plant Based diet and nutrition visit Forks over Knives