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Frequently Asked Questions

Can I eat eggs while following a plant-based lifestyle?

Eggs are not allowed on a plant-based diet. 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 or eggs can be made into great breakfast dishes. It can also replace eggs with plant-based protein. For example, chickpea flour or mashed banana can be used for binding in baked goods. Aquafaba (the liquid that comes in chickpea cans) can also substitute for eggs in making meringues. Flaxseed meal or Chia seeds mixed with water can be used as an egg substitute to preserve non-vegan dishes without compromising their taste.

Can a plant diet help reduce the risk for chronic diseases?

A plant-based diet is becoming more popular because of its many health and environmental benefits. It is a diet that consists primarily of fruits, vegetables and whole grains. The benefits of a plant-based lifestyle include better heart health, improved digestion, energy levels and reduced stress hormones. Plant-based diets can be supplemented with excellent plant-based protein sources.

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. There are many vegan alternatives that can provide the same taste and texture as 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 from black beans and quinoa are very similar to beef burgers. Coconut bacon strips or eggplant bacon bits, tofu mayo and veggie hot dog made with seasoned-textured soy proteins are other tasty vegan alternatives. These options are great for people looking to transition to a plant-based diet that is flavorful and protein-packed without including any animal products.

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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• What is the prevalence of vitamin B-12 deficiency The American Journal of Clinical Nutrition

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• Weight Loss


• Plant-Based Diets and Omega-3 Fatty Acids

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• Diabetes

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• PubMed: Type 2 diabetes: How beta-cell function is affected over time - Long-term Model


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

How To

How to move to a plant diet without feeling overwhelmed

The transition to a more plant-based diet can seem overwhelming at first. But, with proper preparation and education, it's possible. Take baby steps and slowly incorporate changes into your diet. Whole foods are healthier than processed replacements and provide more nutrition.

You can get the best results from meal planning and meal prep if you are dedicated. Map out your meals in advance to plan what you will need to buy and how long to prepare each dish. It is a good idea to invest in kitchen appliances like multi-cookers, slow cookers, and multi-cookers. Batch cooking makes it easy to have multiple meals ready at once.

You should also keep trying out new flavors. Try different cuisines to add variety to your vegetarian diet. Make a grocery list that's based on recipes, and not on impulse shopping at the supermarket. With the right ingredients and preparation tips, making the switch will become easier over time!

Resources:

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