The ultimate plant-based diet may be Veganism for some, but you can increase the plants in your diet and gradually phase out animal products to improve your health and the environment. According to a United Nation’s study done by the UN Environmental Program in 2010, ordinary consumers can help the environment by eating less meat. Companies such as HamptonCreek use technology to create healthier, plant-based foods that have less impact on the environment.
Know Your Food
A plant-based diet not only includes more plants, it also excludes highly refined foods such as refined sugar, oil and bleached flour. Research has shown that certain food processing techniques actually create unhealthy food. Eating too much of these foods can cause obesity, diabetes and cardio-vascular disease. When you read the label of ingredients, there are often many chemicals listed that are unknown to you. These include trans fats and genetically modified foods (GMO). The best way to know your food is to eat as many fruits and vegetables that are grown locally. These are found in local farmer’s markets, but are also available in grocery stores. You can also learn your meat and egg sources and if the animals are grain-fed and humanely-raised.
How to Change to a Plant-Based Diet?
The best way to change to a plant-based diet is to do it gradually. It may not be easy to stop all the foods you love and start eating vegetables. However, a plant-based diet is much more than vegetables. It includes pizza and lasagna, burritos and mashed potatoes. You just need to learn new recipes. You can start by replacing one or two days each week with plant-based food. Meatless Monday is already a growing campaign that you can join, if you have not already.
Meat Substitutes
Several healthy alternatives to meat have been eaten in Asia for thousands of years. A meat alternative is not intended to taste like meat, but it will give you the protein you need. The healthiest is fermented soy products that are not GMO. Tofu and tempeh will absorb any flavor you want. You can marinate just as you would fish, chicken or meat and sauté it along with fresh vegetables for a delicious main course. The main reason people reject soy products is because they think they are supposed to replace meat. This is not the intension. They are a tasty, new addition to your diet.
Legumes
Legumes can be cooked in hundreds of ways to be nutritious and tasty. They give you energy, satiety and help balance your blood sugar. Legumes contain fiber, protein and carbohydrates. Some of the most popular are chickpeas, kidney beans, pinto beans, lentils, lima beans, black beans and cannellini beans. Humus can be used for much more than hors d’oeuvres. It makes a great sandwich spread, and the flavor can be modified in many ways by additions such as tomatoes, cucumbers, mint, cilantro, bell peppers and more.
Smoothies
A few decades ago, a smoothie was usually blended strawberries and bananas. Today, smoothies can provide you with all the protein, fiber and carbs that you need for a healthy breakfast. Many athletes depend on high-protein smoothies for energy and body building. Just blend your frozen, ripe banana with any other fruit, almond butter, some leafy greens and almond milk. To increase sweetness, you can add maple syrup or dry dates.
Some people may think a plant-based diet means you only eat raw vegetables such as spinach, collard greens and kale. While these are tasty and healthy, they are just a small part of the wide variety of foods you will enjoy, while you do your part to reduce climate change.
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