Have you ever considered switching to a plant-based diet? What about protein? Would it be possible to get any by just eating plant foods? Yes, some plant foods do contain an ample source of protein. Research has shown, you need not consume meat or dairy type foods to get it.
It’s true that by eating plant-based foods alone, you can get the daily amount of protein needed for a balanced diet. Some sources state that one must consume 1 or 2 grams for each pound they weigh, while others recommend that same amount for every kilogram of body weight. For example, a 200 pound baseball player requires anywhere from 90 – 130 grams daily.
What exactly does a plant-based diet contain? It includes mostly fruits and vegetables that are not refined nor processed, but rather consumed whole. Foods such as nuts, grains, seeds, or legumes are prime examples of a nutritious plant-based diet. French fries or the condiments of a burger as onions, tomatoes, or lettuce can’t be considered as a full serving of vegetables.
Carbohydrates are often associated with plant-type foods and are known to increase body fat. Still, not all carbs are harmful and some are essential in attaining proper nutrition. Highly refined or processed foods as those with flour and sugar as ingredients provide “bad” carbs and should be avoided. Foods rich in “good” carbs include wild rice, sweet potatoes, quinoa, millet, and amaranth. Also legumes, whole grains, fruits, and vegetables (especially the starchy type) are an essential part of a good diet.
What to Eat and What Not to Eat
Diets based on plant foods work only if they are correctly followed. Follow these tips:
- Exercise on a regular basis.
- Eat plenty of “healthy fats” including seeds (flaxseed, sunflower, sesame, or pumpkin), fatty fish (sardines, trout, mackerel, salmon, and tuna), tofu, soy milk, peanut butter, and nuts (especially walnuts).
- Consume a fair portion of legumes, seeds, nuts, fruits, and vegetable.
- Eat mainly when you’re hungry, but a little less than you desire to lose weight and more to gain body mass.
- Take supplements as protein, vitamin B, and vitamin D. Good protein supplements are Vega and Sunwarrior since either provides a healthy mix of pea protein, hemp, and brown rice.
Following are foods to avoid:
- Prepackaged so-called “vegetarian foods”
- Processed and highly refined foods
- Foods with trans fats or saturated fats
- Excessive amounts of red meats
Since each person is different, their nutritional requirements are also. Hence a different mix of supplements that work well with one’s lifestyle is recommended.
Save the Animals
Unfortunately, animals experience a great amount of suffrage before they’re killed. They are raised in poor conditions and consume low quality food. Such food contains toxins as pesticides, hormones, antibiotics, and steroids. Hence, meats consumed from them are linked to strokes, heart disease, diabetes, and arthritis. Therefore, if you want to eat red meat, buy organic brands since they come from animals which are fed and treated properly.
Over the years, dairy products have been highly recommended for good nutrition. Despite these claims, dairy based foods attribute to causing bodily dysfunctions as unexplained weight gain, congestion, joint pain, inflammation, and asthma. Why? Because bovine (a hormone) is injected into cows and makes its way into dairy products. Since a human’s stomach cannot digest bovine, a growing number of people become lactose intolerant later in life.
Jerome Niemi - Would you like the inside scoop on health, personal, or practical topics of all sorts? How about finding out about some great word games ...
Join the Conversation