5 Reasons Why You Should Start Eating Plant Based Foods Today
As our society develops, we are constantly faced with the need to change our behaviors and habits in order to enhance our health and quality of life. We are now facing climate change, food shortages and more than 40% of people suffering from chronic diseases.
One of the latest ideas put forward to improve our planet and plant-based food. Although diet categories are not what our doctor says (yet), research shows that diet has many implications for our health. It is also a less expensive method in our society than prescribing medication.
Our understanding of plant-based foods may vary from person to person. In the world of nutritious foods, plant-based foods are a major source of human nutrition from vegetables, fruits, herbs, nuts, whole grains and include legumes or other crops.
A list of plant-based food options is available to you. Some are very vegetarian (vegan diet), some can supplement animal products such as milk (vegetables) and on the other side of the spectrum are those who still eat meat, poultry and fish from time to time.
We once believed that the first humans ate large amounts of animal protein in their diet. From the belief that, in the 2000s, the Paleo diet (mainly including animal protein) became very popular in the world of nutrition and diet.
Although, we now know that the feeding of bipedal primates and Homo sapiens is made up mainly of nuts, fruits, leaves, roots, seeds and water. In that case, the "real" Paleo Diet was a plant-based diet.
It is also linked to the fact that some of the most powerful animals on Earth are not carnivorous. The most powerful mammal is the gorilla (mostly green animals). It has the capacity to lift about, 4409 lbs, which is 10 times its body weight. It would be like a 200 lb person lifting 2000 lb.
If some mammals could live a healthy and healthy life with plant-based food, we could probably survive too.
Whether you want to save animals, be healthy or just feel better, plant-based nutrition is a great option for us who want to be a better and healthier person.
Choosing plant-based foods should not be a complicated commitment. Not sure yet? Here are 5 reasons to start eating plant-based foods now:
IMPROVE YOUR HEALTH
In addition, increased consumption of vegetables, grains and beans will add more fiber to your diet. It is recommended that you eat from 25 g (women) to 38 g (men) fiber daily. Unfortunately, we eat an average of 15 g per day.
That is not enough for most of us and can have a bad effect on the gut and cause constipation or hemorrhoids.
According to research, an increase in fiber intake can also help prevent and reduce heart disease, diabetes, and colon cancer. Fiber is also known to lower blood cholesterol levels. For many Americans, the daily protein intake is recommended at 46 g (women) and 56 g (men). One cup of grated cheese is about 26 g of protein, and one cup of minced chicken is 38 g of protein.
That means that if you eat cottage cheese for breakfast with a glass of milk, egg sandwich for lunch, and rib-eye steak for dinner, you are probably double-checking the recommended amount of protein for your daily diet. \
Now you can understand why the average American consumes about 100 g of protein a day. Our society seems to consume too much protein, which can cause problems with the intestines or digestive tract. It is true that some people need more protein than others, but in general, our protein-rich diet is overweight. Plant-based nutrition can help us meet our health goal without violating our daily dietary recommendation.
It was once believed that you need to add animal protein to your diet to increase muscle mass. Other studies with athletes have shown that it is possible to increase muscle mass and adapt to a plant-based diet. For example, one of the best full-time runners and American ultra marathon, Scott Jarek, is known as a plant-based eater!
Although thousands of studies have shown the health benefits of vegetarianism as a way to prevent illness, many still refuse to change their diet to improve our quality of life.
Too many people believe that exercise, medication and dietary supplements are enough to maintain health. Meanwhile, experts in the field of health and wellness say that weight management accounts for 75-80% of the diet and 20-25% of exercise.
According to one study, vegetarians showed fewer symptoms of depression and mental illness than omnivores. There is still more research to be done and certainly other factors to consider (such as eating sugar) but this study is very promising. The best way to be able to try it and see how it feels.
WEIGHT LOSS AND WEIGHT MANAGEMENT
Plant-based diets mean that you have a large portion of your diet from plant-based foods. That being said, fruits and vegetables are often the first thing that comes to mind when we think of plant-based foods.
According to some studies, only 15% of our population is able to meet the minimum daily requirement for fruit and even less (10%) vegetables.
Nutritionists around the world agree that the adequate consumption of fruits and vegetables contributes to the obesity epidemic and chronic malnutrition-related disease, particularly in our country. Although exercise is important, a healthy diet is probably the first reason why we have so much obesity in our nation.
Generally, people who eat plant-based foods tend to consume fewer calories than people who eat animal protein. As most of their calories come from healthy options and fewer calories per weight. Vegetarians tend to eat less processed foods and avoid meat-based restaurants as a fast food chain that offers unhealthy food options.
In addition, studies show that people who had plant-based nutrition by reducing sodium intake (23001500 mg per day) showed lower blood pressure and weight loss. That being said, it is important to understand that plant-based foods do not always mean healthy foods. Sugar is another plant-based food you should be aware of.
PREVENT OR TREAT CHRONIC ILLNESS
As you will see in the next section, research shows that people who eat nutritious plant-based foods can prevent chronic diseases, reduce obesity and especially promote good health and quality of life.
A report published by the World Health Organization suggested that daily consumption of 400 grams of fruit and vegetables could contribute to the prevention of chronic diseases including diabetes, heart disease, cancer, and obesity. To put this in perspective, one tomato weighs about 75 g and a medium potato weighs about 150 grams. For fruit, a medium apple weighs 150 g and a small kiwi weighs 75 g.
STOP USING SUPPLEMENTS
Did you know that the people of our nation spend more than that?
$30 billion a year on supplements? What if you did not need to spend that money? With plant-based foods, you may be able to get all the nutrients you need from natural sources such as vegetables, herbs, and fruits.
This not only saves you money, it also saves you from trying to remember to buy and use supplements.
Although thousands of studies have shown the health benefits of vegetarianism as a way to prevent illness, many still refuse to change their diet to improve our quality of life.
Too many people believe that exercise, medication and dietary supplements are enough to maintain health. Meanwhile, experts in the field of health and wellness say that weight management accounts for 75-80% of the diet and 20-25% of exercise.
SAVE OUR PLANET
Agriculture uses about 70% of our clean water (worldwide, on average). That being said, meat production requires almost 1000% more water (1 kg needs to be removed
5000 to 20,000 liters of water) than other grains such as wheat (1 kg of wheat requires between 500 liters and 4000 liters of water).
In addition, a lot of grain is grown to feed the animals we eat and if we start eating that grain and reduce our meat intake, less water and resources would be used to produce animal feed.
In conclusion, Plant-based foods are for everyone, the main idea is not to “eat” or remove anything from your diet but more about adding vegetables, fruits, nuts, whole grains, and vegetables.
Now it's time to put into practice what you learn, pick a day when you can start growing plant-based nutrition, choose your own food (find breakfast, lunch and dinner recipes) and make a grocery list, go shopping (find your groceries) and apply the change! Plant-based foods are not food, but a way of life. Make it easy and enjoy it!