Increasing evidence suggests that plant-based diets are not only earth-friendly but also economically beneficial and effective in promoting good health.
But what is a diet based on vegetable foods? And what’s the easiest way to consume more fruits and vegetables without feeling missing something? Dietitian Naomi Mead investigates the benefits of becoming a vegetarian. The result is as follows.
Benefits of eating more fruits and vegetables
Eating more vegetable foods, such as fruits, vegetables, legumes, nuts, seeds, and unrefined. Whole grains, has a significant positive impact on health.
Diets based on plant foods should eat much more food from plant sources than from animal sources. It is defined as covering a wide range of diets, including vegan and animal protein sources.
Eating more vegetable foods has a significant positive impact on health
Unlike terms such as vegetarianism and vegan, which are defined by which foods are excluded, a “vegetable food-based diet” is defined by what is included. Find out why having more vegetable foods simply is one of the most important health interventions you can do.
Promotion of vegetable foods and digestive function
Vegetable foods are rich in insoluble and soluble dietary fibre that supports healthy digestive function and maintains regularity. It also includes prebiotics, an undigested dietary fibre that nourishes healthy good bacteria in the intestines. Prebiotics are fermented by bacteria in the colon, and this fermentation process contributes to the creation of a healthy environment for the entire digestive tract.
We are now beginning to fully understand the importance of maintaining a healthy bacterial population in the gut, not only for digestive health but also for the immune system and mental health.
Reduced risk of plant foods and chronic illness
There is plenty of evidence that a diet based on vegetable foods reduces the risk of developing chronic diseases such as type 2 diabetes and cancer. A diet based on vegetable foods may reduce the risk of developing diabetes by improving the way cells respond to insulin and reducing insulin resistance (which underlies the symptoms of diabetes). ..
Vegetable foods provide dietary fibre, vitamins, minerals, and antioxidants that protect against cell damage that may lead to cancer, and their intake is associated with the prevention of cancer of the palate, oesophagus, stomach, and intestines. To do.
Vegetable foods and heart health
Studies suggest that a diet rich in vegetable foods lowers blood pressure and reduces the risk of heart disease. Beans, vegetables, oats, and barley are rich in soluble fiber, which helps lower cholesterol levels in the blood. Fruits and vegetables are rich in antioxidants that protect the heart, and intake of monounsaturated fatty acids found in olive oil, avocados, nuts, and seeds has a positive impact on heart health.
Vegetable foods and eyesight
Leaves and colourful fruits and vegetables are rich in lutein, zeaxanthin, and antioxidants that are essential for eye health, reducing the risk of macular degeneration and cataracts.
Vegetable foods and weight loss
Studies have shown that diets based on vegetable foods are associated with lower BMI levels in adults as well as children and a lower chance of becoming obese. Diets based on vegetable foods have a low energy density, high levels of complex carbohydrates, fibre. And water that increase satiety (feeling how full we are), and resting metabolism (the rate at which energy is burned). Will increase. Filling your diet with vegetable foods naturally locks out the amount of higher-calorie and processed foods you eat.
How to Eat Many Vegetable Foods Without Feeling Deficient?
When it comes to dietary advice, it’s a tremendous straightforward message. It just means “take more vegetable food”.
Make vegetables the main meal, not a modest side dish
In order to take in nutrients in a well-balanced manner, we eat colourful ingredients for each meal.
Incorporate more vegetable protein into your diet
One of the most hesitant people to do when reducing animal foods is that they may lack the right amount of protein in their diet. The truth is that vegetable food is also a great source of protein. Beans, nuts, seeds, and high-protein whole grains such as quinoa are the best sources of protein.
Make some days a week a day when you don’t eat meat and stick to it
The Meat Free Monday Movement (* a campaign in the UK to not eat meat and fish on Mondays) is currently being voiced by celebrities such as Jamie Oliver and Paul McCartney all over the country. The momentum is rising. With the recipes and information available online. This should be a great starting point for the act of eating more vegetable food.
Stock frozen fruits & vegetables in the freezer
Not only does this help you avoid waste, but it’s also useful for busy days when you have limited time to buy ingredients and prepare meals. Frozen fruits can be added to smoothies, and frozen vegetables can be used in sauces, stews and soups.
Choose organic, grass-fed meats that are low in saturated fat (2-5 times more than grain-fed meat) and contain healthy omega-3 fatty acids. Such meat is also rich in nutrients such as vitamin E, vitamin A, iron and zinc.