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Frequently Asked Questions

What are some excellent sources of protein on a plant-based diet?

Some excellent sources of protein on a plant-based diet include legumes such as beans, lentils, and chickpeas; soy products like tofu and tempeh; grains such as quinoa and teff; nuts such as almonds, walnuts, and cashews; seeds such as pumpkin and sunflower; and green leafy vegetables like spinach, kale, broccoli, and Brussels sprouts. Many of these plant proteins also contain fiber. Flaxseeds and chia seeds, walnuts and hemp seeds all contain omega-3 fatty acid which can balance the nutrient intake of a plant-based diet.

Are there any athletes or celebrities who advocate a plant-based lifestyle?

Yes, celebrities and athletes are big supporters of a plant based diet. They include Kyrie Irving (NBA player), Lewis Hamilton (Formula 1 World Champion), Natalie Portman (actress), Meghan Trainor (singer) and Kenneth Farrow (NFL running back). Each have chosen to live a vegetarian/vegan life for their reasons, and they have all achieved amazing results in their sports or creative endeavors. Actress Alicia Silverstone even wrote a book titled Kind Diet, about her experiences with veganism. Novak Djokovic, a tennis professional, credits his achievements to his unusual eating style of eating primarily organic vegan food at competitions. His statistics have greatly improved since then. The four professional athletes all point out some notable qualities such as increased energy, quicker recovery from injuries and better overall health and well-being. Plant-based diets can prove to be a useful tool in improving athleticism.

Can I eat a diet that is plant-based and still eat eggs?

On a plant-based lifestyle, eggs are not permitted. This diet completely eliminates any animal products like meat, poultry, fish, or eggs. Many vegan alternatives to traditional egg-centric dishes have similar taste and texture, but do not rely on animal products. Tofu scrambles/omelets can be substituted for eggs to make delicious breakfasts. Also, chickpea flour can be used in place of eggs in baking. Additionally, aquafaba (the liquid contained in cans of chickpeas), can be used in place of eggs in baked goods. Flaxseed meal and chia seeds can be used to replace one large egg in non-vegan recipes without compromising taste.

Is there a limit to how much meat you can eat on a plantbased diet?

Plant-based diets do not permit any amount of meat. This diet eliminates all animal products including poultry, fish, and meat. Many vegan substitutes are available that offer the same taste and texture, but without any animal products. Tofu, seitan and tempeh (fermented beans), are all examples of soy-based meats that can mimic the traditional taste of meat. Vegetarian burgers made of black beans and/or quinoa can be as good as beef burgers. Other tasty vegan alternatives include coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten. These options are ideal for anyone looking to change to a plant based diet.

Is it possible for a plant-based diet to help you lose weight?

Yes, it is possible to lose weight by eating a plant-based diet. You can eat a variety of fruits, vegetables, legumes, nuts, seeds, whole grain, and other plant-based protein sources to provide enough volume without having to eat unhealthy fats or carbs. A well-rounded vegan meal plan is usually low in saturated fat and cholesterol-containing foods like red meat and processed snacks that tend to add weight instead of take it away. Additionally, research shows that following a plant-based diet may help boost metabolism and lower some risk factors for obesity, such as inflammation. Eating healthy foods rich in fiber and avoiding starches, sugars, white bread, and pasta can further help weight loss and provide essential vitamins and minerals that the body needs to be healthy.

Are you able to get enough protein with a plant-based lifestyle?

Yes, it is possible to get enough protein from a plant-based food. A variety of legumes, grains, nuts, seeds, as well as grains provide amino acid to help you build muscle and stay healthy. Tofu, and other soybean products, contain all 9 essential amino acid that the body cannot make. Vegetables like spinach, broccoli, or kale are also high in protein and can provide the amount of protein required for adequate nutrition when combined with legumes and grains. Plant-based protein are better for long-term satisfaction and support longer-lasting satiety. Additionally, adding omega-3 fatty acids in things like flaxseeds, chia seeds, walnuts, or hemp seeds can help balance other essential nutrients on a plant-based diet.

Statistics

• A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
• In fact, according to research published in the going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

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• Diabetes

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• PubMed: Long-term study of type 2 diabetes and the effects on beta-cell function - PubMed


• A 16-Week Randomized Clinical Trial: Plant-Based Dietary Intervention Increases Beta-Cell Function, Insulin Resistance in Overweight Adults - PubMed

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• Weight Loss


• Plant-Based Diets, Omega-3 Fatty A Acids

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• What is a Plant-Based Diet? Why should you Try It? - Harvard Health

How To

How to make sure you're getting enough protein on a plant-based diet?

With the right combination, you can ensure that you have enough protein in a plant-based food. Vegetables like legumes, nuts seeds, tempeh (and tofu), are all great sources of plant-based proteins. This will help you meet your daily needs. Superfoods such as spinach and goji berries are great for your nutritional intake.

A vegan diet should include plant-based foods, such as protein powders, nuts, and collagen peptides. They can also be added to smoothies and other recipes. If you don’t feel like you’re getting enough protein by eating only plant-based proteins, then you should consider supplementation with high quality supplements. High-quality pills, capsules and tablets can provide you with the exact amount you need.

By making conscious efforts to incorporate plant-based proteins into meals in diverse ways - individuals following a vegan lifestyle can quickly meet their daily recommended values of nutrients - planning makes all the difference!

Resources:

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