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Plant Based Whole Food Diets

How Do I Sustain A Plant Based Diet Lifestyle

What Is A REALISTIC Whole-Food Plant-Based Diet?

You can not just sustain but thrive on a plant based lifestyle. Ensure that you first understand why you are doing what you are. Keep the education an ongoing one. Surround yourself with talks, videos, podcasts, posts etc., on the importance of a whole food plant based lifestyle. They serve as reminders and motivation.

Vegan Or Whole Food Plant

Although plant-based diets can be described as vegan because animal foods are absent, avoiding processed foods and oils takes the concept one step further. Known as a whole food, plant-based diet, this way of eating aims to include as many health-promoting foods as possible. For a more detailed breakdown of how and why to go the extra step and try a whole food, plant-based diet plan, see our comprehensive diet guide.

Whole Food Plant Based Diet Vs Vegetarian

A Whole Food Plant Based diet focuses on a Lifestyle with main aim of health. It excludes all animal based products including meat, fish, eggs, and all dairy products. It also excludes all processed foods including oil, white rice, maida, rava, semiya, sugar, jaggery, and alcohol.

A vegetarian diet on the other hand is one that only excludes meat, fish, and in some cases eggs. It is not a diet that focuses on long term health but one that is built on on principle.

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Can Whole Food Plant Based Diet Cure Cancer

A Whole Food Plant Based diet can lower risk of lifestyle related cancers such as breast cancer and prostate cancer.

Studies have shown that a Whole Food Plant Based diet may be effective in reversing early-stage prostate cancer in a majority of patients

There have been no studies showing that Whole Food Plant Based diet can reverse any other type of cancer.

Alzheimers & Neurodegenerative Disease

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Believe it or not, even people with Alzheimers disease and other neurodegenerative conditions can benefit from a plant-based diet. While there are few documented cases of reversal, most are preventable. In fact, a comprehensive report conducted by husband and wife team, Drs. Dean and Ayesha Sherzai, concluded that over 90% of Alzheimers cases are preventable.

Much of this prevention is achievable with lifestyle strategies, and whole foods, plant-based nutrition is one of the most consequential strategies of all. Additional research has shown that this may be due in part to the brain-gut connection. A poor diet disrupts the gut microbiota, contributing to inflammation in the body and affecting the central nervous system and, ultimately, the brain. One study found that inflammation, gut dysbiosis, and leaky gut may contribute to the process of neurodegeneration in Alzheimers patients.

For more on how diet affects Alzheimers and brain health, check out this article by Dr. Michael Greger.

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Thai Rice Salad Bowls

A feast for your eyes as well as your stomach, this colorful brown rice bowl bursts with complementary textures and flavors: Red cabbage for crunch, scallions for an understated sharpness, and sweet potato wedges for earthy sweetness. Serve with cilantro, sriracha sauce, and an almond-lime dressing. Writes a commenter, I made this bowl for our family recently and it was such a hit. Its got a bit of everything and the flavors work so well together, especially topped with the delicious dressing.

Our Guide To Starting A Vegan Diet

Ready to go vegan? Heres what you need to get started, including what you can eat, vegan swaps, easy recipes and more.

So you want to try a vegan diet. You probably have questions. What exactly does veganism mean? What do you eat and what do you avoid? What are easy swaps for non-vegan foods like cheese? Worry not. Find helpful information, including how to get started, right here.

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No More Eating For Single Nutrients: Focus On The Package

No food is a single nutrient, and we should never think of foods in that way. What matters most is the overall nutrient profile. Whole plant foods contain all the essential nutrients in proportions that are more consistent with human needs than animal-based or processed foods.

Why waste any of what we eat on inferior packages? As long as we choose a variety of whole, plant-based foods over time, we will easily meet our nutritional needs.

Even on this diet, people sometimes tend to worry about eating a certain type of green vegetable for calcium, beans for protein, nuts for fat, and so on. We ask you to let go of that kind of thinking. The most important thing in this lifestyle is to choose the whole plant foods you enjoy most!

To learn more about the benefits of whole-food, plant-based lifestyle, and how to make a successful transition, be sure to check out our helpful Beginners Guide.

The Forks Over Knives Diet Explained

Shocking Effects Of A Whole Food Plant Based Vegan Diet

The Forks Over Knives Diet was born out of the transformative power that whole-food, plant-based eating can have on health and well-being. It is centered on whole, unrefined, or minimally refined plant foods and excludes or minimizes meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil. Read on for a list of whole foods to eat on a plant-based diet and those to minimize or avoid.

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How Do I Convince My Family To Eat Whole Food Plant Based Diet

This is a difficult task for many of us. the first step is to not convince them, but to first make the change for yourself. The initial months may be hard with doubtful questions, taunts, and ridicule. But seeing is believing. When they start seeing how your life is being transformed and your developments in health, they will become more interested.

Apart from these here are a few things you can do

  • Learn enough about a plant based diet so that you understand it well enough to answer their questions. They will have several questions, you should be prepared to answer them patiently and scientifically
  • Offer them any whole food plant based dish you make. They may refuse most of the time, but that’s aright, keep offering anyway. They will find one or two things interesting and may want to try them
  • Make whole food plant based dishes you know they will like. Put in a little effort to dress it up and make it took amazing. They will want to taste it
  • Send them good quality educational articles about the benefits of a plant based diet. Articles, blogs, videos, posts, podcasts, documentaries, books etc.
  • If you are cooking for the family, make small incremental changes to the dishes they eat. Make it more whole food plant based. Chances are they may not notice many of the changes you make at all
  • The Ultimate List Of Plant

    • Evidence Based:

    You want to stop eating junk and eat more healthy plant-based foods. But where do you start? You need a list to make sure youre getting everything you need.

    This is the only list of plant-based foods youll ever need. This list tells you every important plant-based food you need to eat.

    If its not on this list, you dont need it. If it is on this list, you should be eating it.

    But when? And how much? Thats the best part about this particular list of plant-based foods it tells you how important the food is and how often you should eat it too.

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    What Is A Wfpb Diet

    A WFPB diet is short for a whole food plant-based diet and is often used to describe a fully vegan diet that doesnt contain any heavily processed foods. So, no meat, poultry, fish, dairy, eggs, or honey, but also no refined grains, added sugars or added fats .

    However, there are different degrees of processed foods, and this eating pattern may include minimally processed items like tofu, whole grain flour, nut butter or tomato sauce. Lets simplify it this way:

    • Whole food: unrefined, unprocessed or minimally processed food
    • Plant-based: coming from mainly unrefined plants, not containing any animal products
    • Vegan: simply not containing any animal products

    Find a full printable list below.

    We personally use the terms plant-based, whole food plant-based and healthy vegan diet interchangeably throughout this website, always referring to the same concept as explained in this guide.

    As ethical vegans, we are aware that veganism is more of a political statement and encompasses more than just what we eat it is

    a way of living which seeks to exclude as far as is possible and practicable all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.

    How To Lose Weight And Gain Health


    You can lose weight and gain health on a Whole Food Plant Based diet.A Whole Food Plant Based diet is calorie dilute and rich in vitamins, minerals, micro and macronutrients. They are also rich in antioxidants and phytonutrients.

    Whole plant foods automatically help in achieving your ideal weight without having to think or worry about it. All this while also improving your overall health, energy levels, skin, and hair, and reducing your risk of chronic lifestyle diseases.

    Lose weight as a side effect of health, on a Whole Food Plant Based diet.

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    How To Transition To A Whole Food Plant Based Diet

    Transitioning to a whole food plant based diet is simple but not necessarily easy. There are several nutritional, social and emotional hurdles to overcome. Here are some tips to help you with the nutritional aspects of the transition.

  • The best way to transition to a Whole Food Plant Based Diet is to start by adding healthy foods like whole fruits, vegetables, greens, pulses and legumes. Start your every meal with some fruit – a medium apple, bananas, a medium mango, a cup of frozen blueberries – depending on what is easily available where you live.
  • Making simple swaps such as replacing polished grains with unpolished ones like brown rice & red rice, swapping dairy with plant based alternatives like almond butter, natural peanut butter unsweetened almond milk are all great way to transition.
  • Cut out all oils while cooking, even coconut oil and familiarise yourself with water based cooking, steaming, baking, etc. You can use natural peanut butter, almond butter, whole coconut butter, whole coconut milk, etc., to add healthy fat in your meals.
  • Look for whole plant alternatives to meat, fish, and eggs. Depending on the dish, there are several ways by which you can replicate the texture of these animal source foods with healthy whole plant substitutes. Tempeh, raw jackfruit, yam, tofu, soya chunks are some examples.
  • What Foods Can You Eat On A Whole Food Plant

    A whole-food plant-based diet is similar to a vegan diet in that both ways of eating avoid meat, dairy, and eggs. However, WFPB takes it to a further level of eating closer to the plant.

    Eating plant-based, whole foods means fueling your body from the following food groups.

    WHOLE GRAINS This group includes brown rice, millet, oats, barley, corn, bulgur, and all products made from whole grains including bread, cereals, pasta, and more. Whole grains are filling but have very little fat. In countries where whole grains are staples, such as rural Asia, diabetes, heart disease, and certain cancers, are much less common than in the States and Europe.

    LEGUMES This group includes beans, peas, and lentils. They are hearty, high protein foods that are rich in calcium, iron, cholesterol-lowering soluble fiber, and even traces of omega 3 fatty acids.

    VEGETABLES These foods are loaded with vitamins and minerals, are very low in fat, and like all plant foods, have no cholesterol at all.

    FRUIT These are vitamin-rich and have no cholesterol. They do have natural sugar but are low on the glycemic index, except for watermelon and pineapple.

    Recommended foods do NOT include meat, dairy products, eggs, added oils, or most processed foods.

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    What Do You Eat For Breakfast On A Plant Based Diet

    You can choose from a wide variety of breakfast dishes on a plant based diet. Anything from a medium apple to peanut butter on whole wheat toast, to upma, dosa, idli, poha, etc. It comes down to the ingredients used in making them. As long as you use unprocessed plant ingredients, you can have any dish you like.

    Tips For Starting A Plant

    Whole-Food, Plant-Based Nutrition: A Beginner’s Guide

    This isnt a rigid diet where you need to stick to certain calorie restrictions or eat the same meals every day. Following a plant-based diet is flexible, and theres plenty of room to make the diet your own by choosing the plant-based foods you like best. It also presents a good opportunity to experiment in the kitchen and try out tasty new recipes you hadnt considered before. Here are five tips to get you started on your plant-based journey.

  • Limit meat to one meal per day. If youre someone who eats a lot of meat right now, it may seem hard to suddenly drop it from your diet. So do it gradually. Start by trying to eat meat-free during the day and have meat only at dinner. It may also help to change the way you think about meat. View it as a garnish rather than the centerpiece of your plate, suggests Harvard Health, and you can continue to whittle it away from your meals.
  • Substitute plant-based proteins for animal-based foods. Try plant-based protein sources, such as tofu, legumes, and grains, in place of beef and fish, suggests the National Kidney Foundation.
  • Rethink dessert. Eating a plant-based diet doesnt need to be a bummer there are plenty of vegan dessert options and recipes . Even fresh fruit after dinner could help satisfy your sweet tooth without added sugar or unhealthy fats.
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    How To Control Cholesterol

    You can control your cholesterol levels by eliminating animal foods from your diet such as meat, fish, eggs, and dairy products. Eliminating processed food such as oil is also key to keeping your cholesterol levels in the normal range.

    If you are suffering from high cholesterol, it is also recommended to minimise the consumption of coconut and coffee.

    Upgrading to a Whole Food Plant Based diet is the best way to keep your cholesterol under control.

    A Reduced Risk For Type 2 Diabetes

    In a review published in July 2018 in JAMA Internal Medicine, researchers found that following a plant-based diet was associated with a lower risk of type 2 diabetes. The nine studies involved about 307,100 participants, and were adjusted for factors such as smoking status and exercise frequency that otherwise could have affected the results. Researchers therefore deduced that the lower risk was due to participants diet choices.

    The reason for this lower risk of type 2 diabetes may be improved function of beta cells, which help produce insulin . Past research has noted that as type 2 diabetes progresses, beta cell function declines and this can cause dangerous fluctuations in blood sugar levels. But a randomized trial found that after just 16 weeks following a plant-based diet, participants had better beta cell function and insulin sensitivity compared with the control group not to mention improved body mass indexes and less belly fat. Manaker agrees that a plant-based diet can help you manage your weight, and may even lead to weight loss if you follow it in a healthy way. Most people also start to feel like they have more energy, she adds.

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    Fill Your Plate With Plants

    Approximately 55% of calories in the standard American diet come from processed foods, while another 33% come from animal products. While research has shown just how detrimental these foods are to your health, federal nutrition guidelines have yet to catch up. It wasnt until 2011 that the USDA replaced their meat food group with a generic protein one. And while their MyPlate guidelines are certainly an improvement over past recommendations, its still not exactly the optimal balance of nutrition.

    The Physicians Committee for Responsible Medicine created the Power Plate, which provides another take on what a healthy plate really looks like. Spoiler alert: Its full of plants! The Power Plate recommends meals consisting of a balance between fruits, vegetables, legumes, and grains. Check it out here.

    How To Make The Switch

    Whole Foods Plant Based Diet Cookbook for Beginners: The Healthy and ...

    Start eating more fruits, vegetables, beans, whole grains, nuts, and seeds. Depending on how far you want to take it, you can cut back on animal products, or cut them out.

    Check with a dietitian to make sure you’re getting the nutrients you need. For example, you’ll need to take a supplement or look for foods fortified with vitamin B12 if you totally cut out animal products. You’ll also want to check on whether you’re getting enough iron, calcium, and zinc.

    If you decide to swap dairy products for rice milk, nut milk, soy milk, or other plant-based alternatives, check the label to see how much calcium and vitamin D you’re getting.

    To get enough protein without meat, favor beans, lentils, nuts, seeds, quinoa, or tofu.

    You’ll still need to stick with your doctor’s guidelines about fat, calories, sugar, and salt. It’s possible to get too much of those whether you eat animal products or not.

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    Hearty Vegan Red Bean Chili

    Generous amounts of red bell pepper and onion give this stovetop chili a rich and flavorful base, while fire-roasted tomatoes add smokiness, kidney beans provide bulk, and millet adds a subtle chewy texture thats surprisingly pleasing to the palate. Shares a reviewer, Delicious and not too much in the way of prep and ingredients. I will definitely make this again!

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