Steps to Start The Journey Of Whole Food Plant-based Diet for Beginners
Plant-based diet has proven to help a lot with various health issues, weight management and mental wellness. Food requirements may look different for different people and you should always consult a professional before you transition to a whole food vegan diet. You already know that including whole foods in your diet helps you reap the maximum nutritional benefits of grains, fruits and vegetables compared to processed foods and it’s a sustainable diet in the long term.
While transitioning to a healthier meal you must keep in mind to eat balanced and to address the nutritional requirements of your body. The whole food plant-based diet is built on two principles: switching heavily-processed food with less-processed wholefoods and to decrease the animal-sources in your diet. Whole Food plant diet mostly consists of natural fats, whole grains, fruits and vegetables and legumes.
Benefits of Whole-food Plant-based Diet
Studies have proved that a whole-food plant-based diet helps
with heart diseases, obesity, food and increases your overall energy and
immunity in the body. Also, a wholefood diet has seemed to contribute in
reducing risk of chronic diseases, certain types of cancer. Women's suffering
from hormonal imbalances, PCOS have also significantly benefited from swapping
processed food and animal-based diet with plant-based wholefood counterparts.
Here are some of the benefits that wholefood diet may provide in the long term.
●
Reducing risk of heart disease & certain types of
cancer.
●
It has shown to slow down cognitive decline in older
people.
●
34% lower risk of diabetes in more than 2,00000 people
according to 3 studies by PubMed.
●
Bringing Hormonal balance by limiting dairy and meat
Whole Food Plant-based Diet for Beginners
If you are wishing to switch to less processed food and
inclusion of wholefoods in your daily diet it is important to know the building
blocks of wholefood plant-based diets for beginners. Whole food plant based
diet culture mainly focuses on improving the nutritional value of the food that
you consume. Here’s a list of foods to include more in your diet to make it
less-processed and more plant-based.
●
Fresh fruits & vegetables: Including seasonal
fruits and veggies in you diet improves
good carb and fibre in your diet. Try eating the rainbow meaning fruits and
vegetables of different colours. Adding 2 to 3 portions of vegetables like
pepper, onion, greens, tomato, potato, turnip, leafy greens is recommended and
adding 2 servings of fruit to your diet
is crucial. Adding fruits in your snacks also helps in hunger cravings.
●
Whole Grains: Eat all of your staple carbs like bread,
rice, oats but choose products that are made with whole grains to consume the
maximum amount of starch and fibre. Swap your highly processed grains or food
with rolled oats, brown rice, wheat bread, buckwheat noodles, farro, quinoa,
and local multigrain products.
●
Legumes: Legumes are a great source of proteins and
carb. Adding different types of legumes help in supplementing all the 20 types
of amino acids. Adding peas, lentils, chickpeas, white, black and red beans
will help you keep fuller for longer and increase protein in your diet.
●
Plant-based proteins: Adding a high amount of protein
sources in a whole food plant-based diet is necessary for achieving your daily
requirement of protein. Common plant-based protein sources are soy products
like soy milk, curd, tofu, and tempeh.
●
Nuts & seeds: Eating a variety of nuts in minimal
amounts helps increase the intake of good fats and oils. It also aid in
improving hair, nails and skin. Add one to one-and-a-half handful of nuts and
seeds in your diet.
●
Plant-based Condiments: Using condiments that are
plant-based with antibacterial and anti-inflammatory properties like spices,
nutritional yeast, turmeric, pepper, cinnamon, nutmeg helps improve your
immunity barrier in your body.
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