Finding the Holy Grail of Diet & Lifestyle w/ Brad Kearns | Peak Human podcast

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Frequently Asked Questions

What are some of the downsides to eating meat from plants?

Plant-based meat has the disadvantage of not having essential vitamins and minerals as animal proteins. Some essential amino acid, vitamin B12, as well as heme Iron, are less abundant in plant-based protein than animal proteins. Due to the high amount of preservation required, some plant-based meats have more sodium than real meat. Furthermore, purchasing quality vegan products from grocery stores or online outlets can be more expensive and time-consuming. When cooking times and food preparation are considered, vegan options may require more effort.

Can you get enough nutrition from a plant based diet?

Yes, you can get enough protein on a plant-based diet. A variety of legumes, grains, nuts, seeds, as well as grains provide amino acid to help you build muscle and stay healthy. Soy products such as tofu contain all 9 essential amino acids the body cannot make and must get from food. Combining legumes and grains with vegetables such as spinach, broccoli, and kale can provide sufficient protein to ensure adequate nutrition. Plant-based proteins have lower saturated fat than animal proteins. This is beneficial for maintaining long-term hunger between meals. Other essential nutrients can also be balanced by adding omega-3 fats to plant-based foods like flaxseeds or chia seeds and walnuts.

How can a plant-based diet improve your health?

There are many health benefits to a plant-based diet. Consuming more plant-based food and less animal products is linked to lower rates of chronic diseases like stroke, heart disease and diabetes. Plant-based diets are rich in vitamins, minerals and antioxidants. These beneficial compounds can protect against inflammation and prevent oxidative damage. The benefits of eating lots of fruits, vegetables, legumes, beans and other legumes have been shown to be due to the high levels of dietary fiber. This feeds your gut bacteria and helps you maintain good digestion. A lot of plant-based meals are low in saturated fats which may increase blood cholesterol. Furthermore, studies suggest that a plant-based diet can help reduce symptoms associated with common mental health conditions like depression and anxiety. A combination of plant-based protein and healthy fats such as nuts or avocados can help you feel fuller for longer periods between meals.

Statistics

• 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)
• Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

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• ScienceDirect - Plant-Based Diets For Personal, Planetary, and Population Health

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

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• How common is vitamin B-12 deficiency? The American Journal of Clinical Nutrition - Oxford Academic

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• Scientific Reports


• Nature Sustainability

How To

How to prepare plant-based dishes that are tasty and filling

Plant-based recipes can be delicious and filling if you have the right ingredients, prepared well and creative recipe. To start, one should opt for fresh produce and other quality ingredients; aim to create a grocery list based on the recipes one intends to make (shopping at farmers' markets and health food stores can be helpful). Also, make sure to invest in proper storage equipment to keep your prepared food fresh.

Next, focus on variety when meal planning. Include whole foods like vegetables, fruits, nuts, and legumes. Always try to include different colors in your produce selections for better nutrition. Each meal should contain a balanced amount of fiber, protein, and healthy fats. To maximize efficiency, you can use multi-cookers and slow cookers in your kitchen. Batch cooking allows you to prepare meals in advance.

To get creative in the kitchen while sticking to a vegan diet - consider various flavor profiles as an experiment; adding spices like cayenne pepper or chili powder can elevate dishes while still being healthy. Whole foods are better than processed substitutes. Plant-based meals can go from bland and boring to tasty in a matter of minutes. Remix leftovers from earlier weeks to make something new.

These tips will allow you to enjoy a plant-based diet that is delicious and not void of flavor or fullness. So get started cooking!

Resources:

[TAG65] Fresh tomato recipes go on repeat in our house every summer. In the dead of winter, there’s nothing I crave more than a summer tomato—sweet, juicy, and ripe.

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[TAG69] Quick interview I did with Nadia from Vegan Consulting Japan at @veganfesoffice about “How it is to be VEGAN in Japan.” @japan.explores is probably my favorite

[TAG70] What is a whole foods plant based vegan diet? by Dr Klaper on NZ radio. He was in New Zealand to speak at the Nutrition in Healthcare Symposium at Auckland

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[TAG75] Our founder Palak Mehta speaks to #ndtv about the myths associated with a #vegan diet and the rampant misinformation in social media today. It was also

[TAG76] Try this beetroot galette recipe – a delightful explosion of flavors and textures wrapped in a delectable rustic tart. Indulge in the earthy sweetness of

[TAG77] Discover this broken lasagna with walnut and gruyere cheese pesto, an original recipe in which torn sheets of lasagna are transformed into a delicious recipe.

[TAG78] Following a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk

[TAG79] This is a whole-food, plant-based chocolate vegan dessert recipe without oil or sugar, that's simple to make and sure to please any picky eater. RECIPE

[TAG80] Indulge in the delightful flavors of the sweet zucchini cake with lemon and thyme — a one-of-a-kind dessert that showcases how zucchini can be an unexpectedly

[TAG81] This fattoush salad recipe is the perfect side dish for a summer meal. A Middle Eastern staple, fattoush is fresh and bright, featuring seasonal vegetables

[TAG82] Join us on 8/5/2023 for an inspiring YouTube event, "Nutrition, Optimal Health, and Fitness with Plant-Based Nutrition," featuring the extraordinary Geoff

[TAG83] Join Jeremy on a delightful culinary journey as he takes on the challenge of cooking exclusively from the renowned cookbook "How Not to Diet" by Dr. Michael

[TAG84] Welcome to the third video in our “How to Eat Healthily" animated series. In this installment, we'll focus on providing valuable tips for consuming meat,

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[TAG86] Unveiling the Power of Plant-based Nutrition: Safeguarding Your Scalp @richpivot Welcome to our channel! In this eye-opening video, we delve into the

[TAG87] Our Cooking Club is a fun way to celebrate the Love & Lemons community of readers. The concept is super simple—each month, I choose a recipe. You make it,

[TAG88] This month, farmers’ markets are exploding with goodness. Fortunately, much of the produce growing now doesn’t need much cooking, if at all. Now’s the time to

[TAG89] Tomato Saar RecipeCall it a curry or call it a soup-like curry. Whatever you call it, the fact that this lovely Tomato Saar made with fresh tomatoes, coconut,

[TAG90] This lemon blueberry bread recipe is one of my favorite ways to use the blueberries we pick in Michigan every summer. These sweet, bursty berries are so

[TAG91] Aloo Bhaja | Bengali Style Alu BhajaNext time you are planning a meal with a side of crispy fried potato chips, try this Bengali-style Aloo Bhaja instead. I

[TAG92] Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how.

[TAG93] Follow these steps at home to prep these wholesome and perfectly spiced zucchini baked oatmeal...The post Zucchini Baked Oatmeal Cups with Chocolate appeared

[TAG94] Ok, we've all seen it by now. That crazy good looking Avocado Quick Bread that's been all over TikTok these past few months. And there's not much I love more

[TAG95] Spicy peanut sauce and crispy baked tofu are made for each other—truly a match made...The post Spicy & Crispy Peanut Tofu with Green Beans appeared first on

[TAG96] Learn how to make creamy vegan peanut sauce in a blender with just 8 simple...The post Creamy Vegan Peanut Sauce (8 Ingredients) appeared first on The First

[TAG97] This pesto pasta salad is destined for your next gathering. Or at least, that’s what I hope! This recipe is light and so fresh. It’s perfect for…The post Pesto

[TAG98] My vegan corn, tomato & avocado salad comes together with a smoky and garlicky jalapeño dressing. Only 5 minutes of stove cooking required!The post 25-Minute

[TAG99] One of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here

[TAG100] Capsicum Rice Recipe or Bell Pepper Rice Pilaf (Easy & One Pot)If you thought that capsicum or bell pepper could only be used extensively in Chinese or

[TAG101] Peas Pulao or Matar Pulao (Simple Steps, Delicious Results)This easy Peas Pulao is a vegan and gluten-free dish that’s great to enjoy as a light meal or hearty

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[TAG103] July is here! Let’s hear it for long summer days and warm summer evenings. I hope you’re enjoying a fun long weekend. Please be safe out there.…The post What

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[TAG105] Did you know that you can turn basic balsamic vinegar into pure magic? Balsamic glaze is condensed balsamic vinegar that yields a beautiful dark, glossy

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[TAG107] Are you looking for a delicious and healthy vegan dinner idea? Look no further than this vegan zucchini lasagna. It's light, healthy, and bursting with flavor

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[TAG114] These Chipotle black bean burgers are my new favorite vegan burger. They are a meatless burger made with black beans, diced onions, carrots, celery, and

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