Such as obesity, diabetes, and heart disease. So What are the Main foods to consume on the plant based diet?
The plant based diet includes Whole Foods that are minimally processed. Foods such as fruits, vegetables, nuts, and seeds. Also whole grains, beans, oats, and legumes. The plant based diet does not include meat, eggs, or dairy.
Whole Grains include corn, rice, quinoa, barley, oats, spelt, and rye. These unprocessed whole grain foods are eaten whole. Whole grains are a main source of vitamins, minerals, and antioxidants. Eating whole grains reduces the risk of many chronic diseases. They contain fiber, B vitamins, thiamin, niacin, folate, riboflavins, iron, magnesium, selenium, and more. Legumes are anything within the pea family. Especially ones grown as a crop. It can be a seed, a pod, or any edible part of a pea family plant. Legumes include chickpeas, lentils, peas, clover, peanuts, soybeans, tamarind, Luton bean, kidney beans, green beans, navy beans and alfalfa. Legumes are packed with plant based protein. They are the top source of protein for anyone on a plant based diet. Another benefit of legumes is a high fiber. Protein and fiber help you feel full longer. Which aids in weight loss, healthy weight maintenance, and digestion. High fiber content can help regulate your blood sugar. Legumes are associated with heart health. These plant based foods are high in vitamins and minerals. Making them essential for overall health. Nutritional content also includes folate, potassium, and phosphorus.
The seed is the embryonic part of a plant that is encapsulated in an outer covering for protection. Seeds contain proteins and heart-healthy monounsaturated and polyunsaturated fats. These healthy plant based nutrients are essential for everyone.
They also contain essential amino acids and minerals, including calcium, zinc, copper and magnesium. Types of healthy seeds to eat on a plant based diet include pumpkin, chia, flax, and hemp seeds.
Many of which are complete proteins. Eating seeds as part of a healthy diet improve cardiovascular, bone, digestive, and immune health.
They contain natural healthy fats, oils, antioxidants, vitamins, and minerals. This superfood has more potassium than bananas. One averaged sized avocado contains approximately 322 calories, 29 grams of fat, and 975 mgs potassium.
They also provide 13 grams of fiber, 1.3 grams of sugar, and 4 grams of fiber. Also 5% vitamin A, 2% calcium, 33% vitamin C, 6% iron, 25% vitamin B-6, and 14% magnesium.
These botanical fruits have many health benefits. Avocados benefit heart, immune, bone, and digestive health.
Almonds are the edible Seed of the Almond Tree. This tree is classified with the peach.
One oz (or 23 whole almonds) contains 163 calories, 200 mg potassium, also 3.5 grams of fiber. Also 1 gram sugar, 6 grams of protein, 7% calcium, 6 % iron, and 19% magnesium.
Almonds promote healthy blood sugar, reduce cholesterol, and reduce high blood pressure. High protein and fiber assist in weight loss and maintenance.
Herbs and Spices
Without spices our food would be bland and boring. In addition to flavor herbs and spices have some amazing health benefits. Here are some examples of herb and spice benefits:
Cinnamon helps lower blood pressure. It also has powerful anti diabetes qualities. Basil benefits infection and immunity.
Sage improves memory and brain health. Peppermint is great for nausea and intestinal problems. Turmeric helps with inflammation.
Soybeans are a type of legume that are associated with the pea family. These beans contain a significant amount of phytic acid, dietary minerals and B vitamins. One half cup of soybeans contain 13% CALCIUM
Beans Also provide 125 calories, 10 grams of complex carbs, and 4 grams of fiber. Along with 11 grams of protein, 5 grams of fat, and 450 mg potassium.
Tofu is also known as bean curd. It is made by coagulating Soy Milk and pressing he curds into blocks. These tofu blocks can be soft, firm, or extra firm.
Tofu absorbs flavors easily and is super simple to cook. It’s vegan, gluten free, and paleo. Furthermore tofu is low in carbohydrates which is beneficial for some.
One half cup of tofu contains 94 calories, 6 grams of fat, and 150 mg potassium. Also .4 grams of fiber, 10 grams of protein, and 2% vitamin A. Along with 43% calcium, 36% iron, 5% vitamin B-6, and 9% magnesium. Other soy products include soy milk and tempeh.
Fruit and Vegetables
Regardless if you are vegan or not, we can all agree that produce is very healthy. Let’s analyze some of the most common fruit and vegetables.
Green apples are great for weight loss, digestion, detoxification, and immunity. Consuming green apples lowers your risk of cancer, illness, and asthma. One medium green Apple has approximately 95 calories.
Along with 195 mg potassium, 4 grams dietary fiber, and 1 gram of protein. Also 2% vitamin A, 14% vitamin C, 1% calcium, and 1% iron.
Spinach is a green flowering plant of which the leaves are eaten as a vegetable. It is thought that spinach originated in ancient Persia. One cup of spinach contains only 7 calories.
Also .1 grams of fat, 167 mg of potassium, .7 grams dietary fiber, and .1 grams of sugar. Also .9 grams of protein, 56% vitamin A, 3% calcium, 14% vitamin C, 4% iron, 5% vitamin b-6, and 6% magnesium
Bananas are full of essential vitamins and minerals like potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6.
One average banana contains 100 calories, 1.3 grams of protein, 422 mg of potassium, 3.1 grams of fiber, 14 grams of natural sugar, 0.4 grams of healthy fats, 1% vitamin A, 17% vitamin C, 1% iron, 20% vitamin B-6, and 8% magnesium.m