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Frequently Asked Questions
Is a plant-based diet the same as a vegan diet?
No, a plant-based diet is not the same as a vegan diet. A plant-based eating plan is one that focuses on whole grains, fruits, vegetables and legumes. While this eating plan may not allow for the consumption of meat and dairy, small amounts of animal proteins might be allowed. Veganism on the other side is a ethical lifestyle choice. This involves eating only plant-based foods and avoiding animal products. Vegans can choose to follow a plant-based lifestyle, but they are distinct concepts.
What are some great sources of protein in 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. A plant-based diet may include omega-3 fatty oils such as flaxseeds (chia seeds), walnuts, hemp seeds and chia seed.
Can I eat eggs on a plant-based diet?
Eggs are not allowed on a plant-based diet. This diet eliminates all animal products including eggs, meat, fish, poultry and fish. Many vegan options exist for traditional egg-centric dishes, and they offer the same texture and flavor without using 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. Additionally, egg replacers like flaxseed meal or chia seeds mixed with water substituted for one large egg can help keep non-vegan recipes intact without sacrificing taste.
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)
- A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
External Links
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- Effects of Plant Based Diets on Weight Status: a Systematic Review - PMC
- Health professionals should use plant-based nutrition as a means to treat and prevent chronic diseases. PMC
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- PubMed: Long-term study of type 2 diabetes and the effects on beta-cell function - PubMed
- A Plant-Based Dietary Treatment Improves Beta Cell Function and Insulin Resistance In Overweight Adults: A Randomized 16-Week Clinical Trial - PubMed
How To
How do you navigate social situations when eating a plant-based diet
The transition to a plantbased diet will require you to adapt to social situations. Before you go out to eat, make sure you are aware of the options. Confirm the restaurant options beforehand - some places are more vegan-friendly than others - opting for cuisines like Indian and Japanese can give vegetarians multiple alternatives.
If the venue of choice is suitable for vegans, kick-off conversation with friends and family about your preferred food items; this will minimize ordering mistakes at the restaurant eliminating awkward explanations or misunderstandings about your dietary restrictions. Trust the chef's judgment when creating vegan dishes. Talk to them if you have questions so they can best understand your needs.
Be sure to bring healthy snacks and drinks for those who are not familiar with vegan food. When your vegan relatives start to incorporate vegan recipes, be sure to acknowledge even the smallest gestures.
Although it may be challenging at first, it is possible to manage social situations while adhering to a vegan lifestyle. It will become second nature over time. Start small and believe in yourself.
Resources:
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