The plant-based diet is the new change we should admit for being healthy and fit.

1. Home  Plant-based-diet
by Healthy Life with Dipti • May 25, 2021  0
How to achieve good nutrition by eating a
plant based diet : guide, risk, and recipes
What if one simple change could lead to a better life? And what if the change
could save you from obesity, heart disease, and cancer? You have the power to
change your life by having a plant­based diet. Many omnivores say that a meal
without meat is incomplete. Peoples are moving towards vegan and Vegetarian
plant­based life for many good reasons. plant­based foods range from fruits,
vegetables, legumes, and grains. Having less meat means having less fat. This
goes a long way when it comes to maintaining a healthy weight and cholesterol
levels. Remember that you do not need to indulge in full vegan foods and
increasing your intake of vegetables, fruits and grains can do wonders for your
 Dreambelle 

2. health.
What is a plant­based diet?
Plant­based food patterns focus on food from plants. This includes not only
fruits and vegetables, but also nuts, seeds, oil, whole grains, legumes and beans.
It does not mean that you are a vegetarian or vegan and that you should never
eat meat or milk. Instead, choose more of your food from plant sources.
Bene몭ts of a plant-based diet
There are many benefits of a vegetarian diet. This makes your body naturally
healthy, helps to cure many diseases, and also saves your planet earth.
Some benefits are given under as
A plant-based diet is good for our planet
Switching to plant­based foods not only benefits your health ­ but also helps to
protect the planet.
Using plant­based food can help reducing greenhouse gas emissions, less water,
and land use. this contributes to less global warming and saves our environment.
Many studies have shown significant environmental benefits of using less
animal­based food.
A study reports, if you want a reduction in greenhouse gas emission, you need
reduce animal­based food and increase plant­based food.
Helps in many Health Condition
Avoid Heart Disease
The American Heart Association says that approx. 80 million Americans have
some form of heart disease, and many of the risk factors, such as obesity, are

3. high.
But you can reduce your risk. Study says that a nutritious, low­fat, plant­based
diet can help lower cholesterol, weight loss, and lower blood pressure. All of
which leads to heart problems.
Prevents Cancer
High fat diets have a link to higher levels of cancer.
Physicians Committee for Responsible Medicine's Cancer Project has shown
that meat­eaters are 40 percent more likely to get cancer than non­meat eaters.
Meat is usually high in fat and low in fiber. Fiber plays an important role in
keeping your digestive system clean and healthy, removing cancer­causing
compounds before they cause harm.
Vegetarian diets and vegan diets are high in fiber, low in saturated fats and
trans­fats, and include fruits, vegetables, and other cancer­preventing
phytochemicals.
Low Blood pressure
When you eat fatty meats and dairy products, your blood viscosity increases,
putting more pressure on your blood vessels.
Plant­based foods fill you with vegetables and fruits, which are high in
potassium.
A high potassium diet lowers blood viscosity.
These vegetarian tend to have lower levels of hypertension, a “silent killer,”
according to studies published in the Nutrition Review.
Low Blood Sugar

4. The most effective way to control high blood sugar is to increase fiber in the
diet.
A high­fiber diet is perfect for helping reduce blood sugar intake. An added
benefit is the ability to control hunger throughout the day.
Animal­based diet can increase blood sugar levels. A plant­based diet helps in
reducing blood sugar levels.
Low Cholesterol Level
The major benefit of using plant­based foods is the ability to lower cholesterol.
Plant­based food does not contain cholesterol, even the most abundant varieties
such as cork and coconut. Thus eating a vegetarian diet can provide a simple
solution to lower cholesterol.
Good food choices for low heart disease and cholesterol include seeds, nuts,
whole grains, fruits, and vegetables.
Some plant­based diet food list
 Whole grains: brown rice, mixed oats, quinoa, brown rice pasta, barley, etc.
 Fruits: Berries, citrus fruits, pears, peaches, pineapples, bananas, etc.
 Vegetables: spinach, tomatoes, broccoli, cauliflower, carrots, capsicum, basil,
cucumber, etc.
 Starchy vegetables: Potatoes, sweet potatoes, taro root, butternut squash, etc.
 Healthy fats: Avocado, olive oil, coconut oil, unsweetened coconut, etc.
 Legumes: peas, nuts, lentils, peanuts, black beans, chickpeas, etc.

5.  Seeds and nuts: Almonds, cashews, macadamia nuts, pumpkin seeds,
sunflower seeds, chia seeds, melon seeds, onion seeds, etc.
 Vegetable milk without sugar: Coconut milk, almond milk, cashew milk, etc.
 Herbs and spices: Basil, rosemary, turmeric, curry­leaf, black pepper, salt, etc.
 Condiments: Salsa, mustard, healthy food yeast, soy sauce, vinegar, lemon
juice, etc.
 Plant­based proteins: Tofu, tempeh, plant­based protein sources or sugar­free
powders or artificial ingredients
 Drinks: Coffee, tea, blue, white tea, etc.
What is the problem with a plant­based diet?
Vegan diets are usually rich in nutrients, saturated fat, and cholesterol, and are
high in dietary fiber. But there are many nutrients that those who follow a vegan
diet often do not eat enough.
If you are not careful, you can develop certain deficiencies in vitamin D,
calcium, omega­3 fatty acids, and zinc.
These deficiencies can affect your body in a variety of ways, which can weak
immune systems, increase risk of developing fractures, high blood pressure,
rash or fatigue.
Quick Plant­based weight loss diet
Load half your plate with non­starchy veggies
"Vegetables are not only a source of nutritious food but also a food group that is

6. much lower in calories," said Chef AJ.
Vegetables such as cabbage, spinach, and lettuce are especially beneficial:
A combination of dark green leaves can shut down your appetite and help fight
cravings for unhealthy foods. That's why Chef AJ recommends that you make
50 percent of your starchy vegetarian diet.
His favorite are Brussels sprouts and zucchini. On the other side of the plate, fill
it with whole foods that will meet your hunger, such as grains, legumes, and
vegetables.
Avoid liquid Calories
In addition to avoiding oil, you should also avoid any calories that appear in any
form, if your goal is to lose weight.
"Don't drink your calories, especially with sports drinks, sodas, other sugary
drinks, and alcohol," said Michelle McMacken, MD, director of NYC Health,
Bellevue's Plant­Based Lifestyle Medicine Program.
“Calories in these drinks add up quickly and don't fill up. And for weight loss,
in my experience, eating burnt fruit is all about drinking fruit juice. Water is the
only drink we need.”
Eat lots of fiber rich food
One of the healthiest ways to lose weight is to use low­calorie, high­fiber,
nutritious foods, which means whole foods, plant­based foods, says Alone
Pulde, MD, a family herbalist in Carlsbad, California.
"Add, add and add whole grains, plant­based foods like fruits, vegetables, whole
grains and legumes to all foods," he said.
Easier said than done? No, not when you think of combining these foods to

7. Next Post 
make delicious foods like oatmeal and berries and fried vegetables and pasta.
"The variety of foods you can include is limited only by your imagination," he
said.
Tags: Plant-based-diet
Post a Comment 
Please Share Your Opinion
Enter your comment...
 Previous Post
Follow Us




Popular Posts
Copper - Boon of Mother Earth
April 11, 2021
Quinoa
March 24, 2021
Bene몭ts of Sun몭ower Seeds

8. March 23, 2021
Main Tags
Search This Blog 
May 2021 (9)
April 2021 (3)
March 2021 (9)
Labels
almonds
Boost Immune
chiaseeds
coconut water
copper
copperwater
coronavirus
covid-19
몭g
몭axseed
Healthy Body
Healthy Breakfast
highproteindiet
Home Quarantine
juicer

9. kalonji
Mask
Oxygen
peanutbutter
Plant-based-diet
pumpkinseed
quinoa for weight loss
sun몭owerseed
Copper - Boon of Mother Earth
April 11, 2021
Quinoa
March 24, 2021
Bene몭ts of Sun몭ower Seeds
March 23, 2021
Home
About Me
Healthy Life with Dipti
Show more
Plant-based-diet
How to achieve good nutrition by eating a plant based diet : guide, risk,
and recipes

10.    
Design By | Distributed By Gooyaabi
Home
and recipes
by Healthy Life with Dipti • May 25, 2021
Templateify