Studies have found that eating plant-based, defined as a diet rich in vegetables, fruit, legumes, whole grains, nuts, seeds and avoiding meat, dairy, poultry and fish, protects you by lowering your risk of all the major illnesses that can be killers, including heart disease, type 2 diabetes, cancer (including breast and prostate cancer), as well as lower your risk of ever suffering from a stroke, or  experiencing severe depression, Alzheimer’s or dying a premature death from any cause.

Plant-based eating is also an effective lifestyle approach to losing weight, including losing stubborn belly fat and maintaining a sustainable, healthy body weight, since when you focus on eating more whole foods such as vegetables, fruit, whole grains (in their least processed form) and legumes, nuts and seeds, and you give up meat, dairy and added sugar or processed flour, you will be eating more fiber, which leaves you feeling fuller for longer.

Whole plant foods contain fewer calories than foods that don’t contain fiber (such as meat and dairy products). High fiber foods also change your gut microbiome for the better, helping promote the growth of so-called good gut bacteria, which can help bolster your mood, as well as ramp up your immunity and boost your brain power, allowing you to focus and have all day energy.

Eating Plant-Based Protects You From All Causes of Mortality

In a review study published in The Journal of the American Heart Association, people who ate a high-fiber, whole food plant-based diet not only were 32 percent less likely to die of heart disease but were 25 percent less likely to die of “all causes of mortality” than the general population of middle-aged adults. In other words, everyone can benefit from eating more plant-based foods, not just those who already have heart disease or diabetes.

If you think you’re eating healthy, the next question to ask yourself is this: “Is my diet the healthiest it could be?” If you aren’t eating at least five servings of fruits and vegetables a day (and 90 percent of Americans currently do not meet this USDA recommendation) while avoiding saturated fat that is in meat and dairy and scientifically tied to increased risk of heart disease, then the answer is likely: You could be doing better, and one way is to go mostly plant-based in order to achieve your healthiest you.

Plant-Based Diets Lower Your Risk of Every Major Disease

Studies tell us that both eating more plant-based foods and consuming fewer animal products will significantly lower our risk of all main causes of illness and death, including these:

• Heart Disease
• Type 2 diabetes
• Certain Cancers
• Alzheimer’s
• High Blood pressure
• Depression
• Infection

Plus you will lose weight and keep it off

The benefits of eating healthy plant-based include natural weight loss, because a whole food plant-based diet does not just mean avoiding meat and dairy. You will also be skipping highly processed foods such as chips or crackers, cookies or donuts, and avoiding refined flour used to make foods such as pasta and bread, as well as staying away from processed white rice and carb-filled cereal, or any packaged foods with added sugar. By cutting out highly processed food and refined flour, you will achieve a healthy weight and lose fat naturally.

Eat Mostly Plant-Based to Stay Healthy

There are well over 50 studies that have been published in the past several years that support the science behind plant-based diets for health and wellbeing. The best news: You don’t have to go fully plant-based to get the benefits. Even 90 percent plant-based is enough to switch over the balance in your gut microbiome to become more diverse, healthier, and lower your risk of disease by reducing chronic inflammation (associated with many lifestyle diseases).

Switching from a meal centered around red meat, pork or chicken to one that is focused on legumes, whole grains, fruit and vegetables is one important mind-set shift. Once you do that, the health benefits become easy to achieve.

Where Do You Get Your Protein on a Plant-Based Diet.

Whether you go vegetarian, vegan or plant-based you will be able to get enough protein, calcium, iron, vitamin B12 and other important nutrients on a plant-based diet. In fact there are more sources of protein than you might think possible, all in the produce aisle.

One fascinating misconception: You don’t need as much protein as you may be eating, and extra protein, just like any excess calories, can not be shoved into muscles or a liver already topped off, so it gets stored as fat. How much protein do you really need? For men it ranges from 55 to 75 grams a day and for women the amount is 45 to 60, both ranges depending on your age, size and fitness training schedule.

To figure out how much protein you personally need, follow this formula, The Recommended Dietary Allowance for protein is .8 grams per kilogram (g/kg) of body weight. Some experts, recommend slightly higher amounts for plant-based eaters who workout daily, so figure closer to 9. go 1 g/kg of body weight. And fitness enthusiasts may need even more, closer to 1.2 to 1.4 g/kg of body weight, and you need more as you age and lose muscle mass naturally.

Read More: How Much Protein Do You Really Need? The Answer May Surprise You 

Here are just a handful of research and expert sources that back up the research and provide extra evidence that a plant-based diet is even healthier for you than the Mediterranean diet, which while focused on vegetables, fruit, whole grains, nuts, seeds and some fish, still allows dairy and there are many ways in which going plant-based is just a simpler path to health.

1. Go Plant-Based to to Avoid Heart Disease, According to a Cardiologist

Dr. Andrew Freeman, an associate professor in the Division of Cardiology and Department of Medicine at National Jewish Medical Center in Denver and an advisor to The Beet, is also known as the Vegan Cardiologist. He routinely advises his healthy patients to go plant-based, as do many other cardiologists.

“Eventually, even someone who is active, fit and healthy appearing, if they are not eating right, they have a heart event,” Freeman says, when asked how can a fit, active and asymptomatic person be convinced to change their diet.

“The reason that people who are healthy, active, and fit don’t eat this way is they believe they are living healthy. Eventually, they have a heart attack, and they end up in my office,” and that’s when he gets their attention.

It makes sense that we may not know what lies ahead, he explains. Today, 48 percent of Americans have diagnosed heart disease,  according to an American Heart Association Study, and according to Dr. Freeman, many more Americans are walking around who think they are healthy or have no symptoms before their something like heart disease arises, first showing up on a health test or light-headedness, or other sign that something is not right.

Freeman has seen a seemingly fit patient, who hikes 14,000-foot peaks, or mountain bikes up mountains at altitude in Colorado and then has mysterious chest pains, or sees stars, but he or she is still unaware they have any trace of heart disease. “They don’t think they are the profile of a heart patient, since they are neither overweight nor sedentary,” he says. ”If you exercise but are not eating healthy, you will end up in a doctor’s office eventually. You have to be active and eat healthy to avoid heart disease. If you do one or the other, heart disease is fairly inevitable.”

Plant-Based Diets Help Prevent Heart Disease

You can lower your heart disease risk by 80 percent, just by living healthy, Freeman says. Genes are like light switches: You can turn them on or off depending on your choices.  “Healthy lifestyle choices may reduce the risk of myocardial infarction (a heart attack) by more than 80 percent, with nutrition playing a key role” according to a recent study.

If you want to go vegetarian, as opposed to giving up dairy, that reduces cardiovascular disease mortality and the risk of coronary heart disease by 40 percent, this study found.

A Plant-Based Diet Can Even Reverse Heart Disease

Plant-based diets are the only dietary pattern to have shown to reverse symptoms of heart disease in patients. Blocked arteries became unblocked, either partially or fully, in as many as 91 percent of patients who try it, Freeman says. “Doctors often see patients who are surgical candidates who try to eat plant-based in advance of the surgery and then find that they have reversed their blockage through diet alone.” If you have heart disease in your family, or an elevated risk factor such as high cholesterol, he recommends avoiding meat and dairy and going as plant-based as possible.

2. A Whole Food, Plant-Based Diet Helps Prevent Diabetes

In a recent review study of over 10,000 people to see which types of diets were most likely to be associated with type 2 diabetes, and the researchers, from the Department of Nutrition at Harvard T.H. Chan School of Public Health, concluded that eating a healthy plant-based diet full of fruits, vegetables, legumes, and nuts – and drinking coffee, helped lower the risk of developing type 2 diabetes.

The data divided people into three groups, those who followed a healthy plant-based diet, those who allowed themselves an unhealthy plant-based diet (with processed foods) and omnivores who identified as meat eaters. The researchers concluded that by avoiding processed foods full of refined carbs and added sugar, and eating a diet high in legumes, vegetables, and whole plant-based foods, and drinking coffee daily, it is possible to prevent diabetes in patients at risk. The study was published in the scientific journal Diabetologia.

“Our findings support the beneficial role of healthy plant-based diets in diabetes prevention and provide new insights for future investigation,” the study authors concluded.
Read More: Plant-Based Eating Can Lower Type 2 Diabetes Risk, Study Shows

3. Ditching Dairy Reduces Risk of Breast and Prostate Cancer

In recent studies, dairy has been linked to higher risk of breast cancer and prostate cancer. The study found that drinking even one serving of milk a day increases risk of breast cancer in women up by 50 percent. The more dairy you drink, the higher the risk.

The study found that consuming as little as one-quarter to one-third cup of dairy milk per day was associated with an increased risk of breast cancer of 30 percent,” lead researcher Gary E. Fraser, PhD, of Loma Linda University explained. “By drinking up to one cup per day, the associated risk went up to 50 percent, and for those drinking two to three cups per day, the risk increased further to 70 to 80 percent.”

Read More: Drinking Milk Increases Risk for Breast Cancer, a New Study Shows 

Another study looked at men and the link between dairy and prostate cancer and found a significant link between drinking milk or consuming dairy, and increased risk of prostate cancer. Men who consumed dairy on a regular basis were found to have a 60 percent increased risk of developing prostate cancer as compared to men who steered clear of dairy, or consumed only a minimal amount (a teaspoon or less per day).

Read More: Study: Drinking Milk Increases Prostate Cancer Risk by 60 Percent 

4. Lower Your Risk of Alzheimer’s on a Mostly Plant-Based Diet

In a study of 70 participants between the ages of 30 and 60 who consumed more plant-based foods (defined as a Mediterranean-style diet) showed fewer Alzheimer’s disease-related biomarker changes on their brain scans when compared to those who did not follow the diet as closely. So if you want to avoid Alzheimer’s or dementia, remember to eat more plants!

You can’t change your genes, but you can change how your body and brain express those genes, which is a field of study called epigenetics. Think of genes you’re born with as a series of light switch and the food you eat as your chance to turn the switch for heart disease on or off. The research shows we can do this by getting good sleep, exercising for at least 30 minutes (an hour is better) daily, reducing our stress by doing things that bring us joy and eating a mostly plant-based diet of whole foods. We’ll see you at the gym, and the produce section. And the movies.

5. Risk of High Blood Pressure and Stroke Connected to Red Meat

Meat eaters: Don’t order it well-done, or better yet don’t order it at all. A follow-up study of 32,925 women from the NHS and 53,852 women from the Nurses’ Health Study II (NHSII) and 17,104 men from the Health Professionals Study found that eating well-done meat and hypertension were linked. 

Open flame and/or high-temperature cooking and high “doneness” level for both red and white meat is associated with an increased risk of hypertension by 15% or more. (This was true of fish as well.) The results were consistent, regardless of the amount of meat consumption.

So if you still eat meat, don’t overcook it or order it well done, since you’re adding extra harmful carcinogens, and increasing your risk of hypertension, known as the “silent killer.” Meanwhile, another study links cooked meat and cancer risks. Better yet, order the veggie burger, the bean burger, or try a cauliflower steak.

Research Shows a Plant-Forward Diet Reduces Stroke

In a review study of 306,473 men and women aged 40 to 73 years recruited between 2006 and 2010 and followed for nearly seven years, those with an unfavorable lifestyle were 66% more likely to have a stroke independent of genetic risk.

In the lowest-risk category for strokes were those who followed a healthy lifestyle (defined as not smoking, eating a healthy diet high in fruit, vegetables, and low in processed meats and red meats), with a body mass index of less than 30 and who exercised two or more times a week. If you have strokes in your family, go plant-based.

6. For Healthy Weight Loss Plant-Based Beats Out Keto Diets

In a recent study, people who ate more plant-based, and loaded up on legumes, lost more body fat than those who didn’t eat a high-fiber diet. A new study found that by increasing consumption of plant-based whole foods, especially legumes, while decreasing consumption of meat, fish, poultry and oil, leads to significant weight loss and a decrease in body fat.

Read More: Study: Eat Legumes to Promote Weight Loss, Body Fat Reduction

In other studies, plant-based diets were more sustainable and effective in the long run than short-term low-carb diets such as the keto diet. Keto diets became popular a few years ago, because for a brief time cutting carbs works to achieve fast weight loss. But these diets are impossible to sustain, and they are terrible for long-term heart health since ketones, released when the body burns fat, have caused scarring in heart tissue in the lab. The minute a dieter abandons the keto diet they end up gaining back more weight than they lost to begin with.

Studies show that eating a whole food plant-based diet is more effective than even a keto diet for losing weight and keeping it off

Read More: Exactly What to Eat for to Lose Weight on a Plant-Based Diet

Plant-Based Diets Can Help You Lose Weight and Keep it Off

According to the Physician’s Committee for Responsible Medicine. A plant-based approach makes it easier to lose weight and keep it off because it is full of fiber, which helps fill you up, without adding extra calories. Aim for 40 grams of fiber a day, PCRM says, which is easy to do when you move vegetables, fruits, whole grains, and beans to the center of your plate.

7. Plant-Based Diets Strengthen Immune System, Help Fight Infections

Studies have looked at the connection between immune function and plant diets. While it might seem intuitive that any diet that reduces processed foods, added sugar, and most saturated fats would offer an advantage for immunity, the science became clear recently.

Plant-based diets lower chronic inflammation. Researchers in Italy studied fecal samples of 155 healthy volunteers divided by diet into omnivore, vegetarian and vegan. The stool samples were analyzed for their anti-inflammatory capacity in a model of mouse cells and no significant differences were reported.

Plant-Based Diets Boost Gut Health Which Promotes Immunity

An international team of scientists studied the impact of 3 months of a vegetarian diet on immune health in volunteers that were omnivores. The diet change did result in changes in the diversity of the bacteria in stool samples including the appearance of bacteria producing IgA, an immunoglobulin felt to protect the GI system. The balance  of pro vs anti-inflammatory factors measured favored the plant-strong diet.

Plant-based diets improve white blood cell production. Australian researchers performed a review of the literature regarding vegetarian diets and inflammatory and immune health. The reported that inflammation markers like CRP were lower in vegetarian-based dietary patterns along with white blood counts and fibrinogen levels (an inflammatory and clotting marker). They called for more studies to further evaluate these findings.

Read More: Want Optimal Immunity? Eating a Vegan Diet May Be the Answer

8.  A Fiber-Rich Diet Leads to Less Depression

In a study of 16,807 adults ages 20 years or older, those who ate 21 grams of fiber per day from fruits and vegetables were 40 percent less likely to exhibit depressive symptoms, compared with those who consumed less fiber.

So if you’re having a tough week or feeling low for any reason, add more plants to your plate, choose fruit for snacks, and stay away from boxed cookies, bagged chips and anything that if left on the shelf would stay fresh longer than a loaf of fresh-baked bread. The best food for your mood: Fruits and veggies, nuts, grains and seeds.

Diets High In Processed Meat Linked to Higher Rate of Depression

In a meta-analysis of 41 studies on diet and depression, researchers found a direct correlation between mood and food:

• Eating high amounts of processed meats and trans fats found in junk foods increased incidence rates for clinical depression.
• Eating healthy foods such as vegetables, nuts, and fruits helped regulate emotions in patients experiencing depression, among other protective effects.
• The benefit of a healthy diet results in a 25% reduction of depression, and a lower dietary inflammatory index, which benefits your mind and body.

9. For Overall Health and Wellbeing, the Mediterranean Diet is Good…

In a review of 25,994 women over 12 years from the Women’s Health Study, researchers measured 40 biomarkers and found: Those who most closely followed the Mediterranean diet had up to 28% less cardiovascular disease. Remember that this is a mostly plant-based diet. At the least, follow the Mediterranean diet of whole plants and vegetables, grains, seeds, nuts, olive oil, and fish. Want to do even better? See The Portfolio Diet, below.

But a Plant-Based Diet is Better

Go nuts on nuts. The Portfolio Diet is a plant-based approach that includes daily consumption of at least 45 grams of nuts, at least 50 grams of plant protein like tofu and beans, and at least 20 grams of viscous fiber (veggies) and 2 grams of plant sterols. For nut lovers, this is very good news.

The Portfolio Diet was developed for patients needing to lower cholesterol and it worked. The Portfolio Diet was shown to lower cholesterol as effectively as statin use. Portfolio improved blood pressure and glucose metabolism, decreasing inflammation and reducing the 10-year risk of heart disease by 13 percent, according to a review of controlled trials by doctors in Toronto.

10. You Will You See Healthy Body Results Fast When You Go Plant Based

It only takes four weeks (one month!) to change your body’s heart-healthy markers! One month is enough to see significant drops in measurable health indicators like cholesterol, blood pressure and lipids in your blood. In a study of 31 participants following a low-fat whole-food plant-based diet, in just four weeks:

• Significant reductions were observed for high blood pressure
• A drop in serum lipids, often a precursor to plaque and blockage
• A reduction in total medication usage and some took no meds at all

Other cardiovascular risk factors improved: Weight loss, smaller waist circumference, lower resting heart rate, and all blood markers for heart disease.

Change Your Gut Health and Improve Your Mood In Just 2 Weeks

Gut bacteria was measured in a study of 248 participants followed over a two-week short-term dietary intervention and in just 14 days on a high-veggie plant-based diet, the body’s microbiome changed to be healthier, more diverse, and produce the “good bacteria” that have anti-inflammatory effects on the body.

Those who consumed more fruits, vegetables, and grains improved gut bacterial diversity when compared to those who did not increase these foods. Higher-fiber diets increase bacteria associated with anti-inflammatory compounds linked to improved glucose tolerance and metabolism.

That means in just two weeks of plant-based eating, your gut health changes to produce bacteria that fight inflammation, so you feel less bloated in the short-term,  and long-term your gut bacteria can contribute to a reduction in your lifetime risk of heart disease.

Bottom Line: Going Plant-Based Is One of the Best Things to Do for Your Health

Whether you have heart disease in your family or are worried about breast cancer or diabetes, going plant-based lowers your risk of all major lifestyle diseases significantly. The best way to start? Eliminate meat and dairy and replace it with healthy whole grains, vegetables, fruit, legumes, nuts and seeds. You will feel the difference in your energy in just a few weeks.

The post Scientifically Proven Benefits of a Plant-Based Diet. It Lowers Cancer Risk appeared first on The Beet.

Plant-based protein doesn’t just come from processed meat alternatives like Beyond or Impossible burgers or meats. All the vegan protein you need can be found in whole foods like grains, legumes, seeds, nuts, and vegetables. Meat alternatives such as tempeh, seitan, and tofu – all made from plants – are also packed with protein. We know this may sound like a foreign language at first, but we have all the resources you need to become fluent in plant-based protein.

The Beet consulted a nutritionist to give you the top overall sources of plant-based protein. You’ll be surprised by which high-protein plant-based foods are already in your diet. For all you protein-seeking fanatics out there, we did a complete roundup of all the vegetables with the most protein, the grains with the most protein (hello quinoa), the seeds, nuts, and legumes with the most protein. Peas should get more respect.

You may also want a refresher on how much protein you need. A woman should get 45 grams a day, and slightly more if you are extremely active. A man should aim for 55 grams, and add another 10 if you’re training or hitting the gym hard-core. That’s all you need. Keep in mind you can get about one-third of that just by snacking on almonds and pumpkin seeds. Have beans for dinner and you are halfway to the goal. (One note: Since so many people categorize foods wrongly–edamame is a legume, for instance–we double-dipped and put a few items on more than one list, just to make sure you don’t miss some great sources.) Check out these lists of plant-based proteins and become a plant-protein expert yourself.

Here is the Holy Grail of Protein When You Decide to Try Plant-Based Eating:

• The Top 10 Sources of Plant-Based Protein According to a Nutritionist 
• The Top 20 Vegetables with the Most Protein 
• The Top 15 Legumes with the Most Protein 
• The Top 11 Nuts with the Most Protein
• The Top 10 Grains with the Most Protein
• The Top 6 Seeds with the Most Protein

The post The Top Sources of Protein on a Plant-Based Diet appeared first on The Beet.

And if you’re following a plant-based diet, there’s no hiding the fact that there are several major food groups (meat, poultry, eggs, fish, seafood, dairy) that you won’t be consuming on a regular basis, which means you’ll miss out on certain vitamins and minerals.

As a clinical nutritionist, I generally recommend that all my adult clients, no matter their dietary plan, age, or sex, take a regular multivitamin-mineral supplement. That’s primarily because today’s modern farming practices, which successfully provide food for millions around the globe, often resort to using harsh chemicals and overproduction techniques that deplete the topsoil — and leave our plant foods (both conventional and organic) not nearly as nutrient-dense as in the time of our great-grandparents.

Add to that the fact that researchers estimate 50 percent of the world’s population is deemed vitamin D insufficient, and that humans have less exposure to sunlight and dirt than in any prior century, and we’re coming up short.

A good quality supplement that is taken daily – or at least a few days per week – can help you bridge the gap to achieving your personal health and wellness goals, without a ton of effort.

Here are the seven primary nutrients to supplement on a plant-based diet: Read on for more about what to take depending on your life stage.

Note: As some supplements may interact with certain medications, check with your doctor first before starting any new supplement regimen.

1. Vitamin B12

Naturally found in animal products, including meat, fish, poultry, eggs, and milk, vitamin B12 is a water-soluble vitamin necessary for nervous system support and the creation of red blood cells. Even though it’s water-soluble, stores of the vitamin can circulate for years throughout the body, which means that deficiencies may take up to five years to develop.

The vitamin is produced by bacteria found in dirt — thus when animals consume grass or other plants, they’re consuming the B12 that then gets passed onto humans who eat animal products. It’s true that if you don’t wash and peel your root veggies, you might get a tiny bit of B12, but, thanks to sanitization standards and the topsoil nutrient depletion noted above, this isn’t really a stable or sustainable source of the vitamin.

Certain plants, such as some seaweed and mushrooms, may have a small amount of B12 but aren’t adequate or consistent enough for long-term sustenance. Strict vegans who don’t supplement will possibly consume enough B12 to prevent a true deficiency but definitely won’t get enough to benefit from the vitamin’s brain- and nerve-protective effects. Many vegan foods are now fortified with a highly absorbable, crystalline form of B12, but fortified foods would need to be consumed two to three times per day to reach the recommended amount—a supplement just makes things simpler.

The recommended dietary allowance (RDA) of vitamin B12 is:

• 2.4 mcg for males and females
• 2.4 mcg for teens
• 2.6 mcg for pregnancy
• 2.8 mcg for lactation

B12 deficiency could lead to lasting nervous system damage or anemia, and so generally speaking, those following a plant-based diet should take a supplemental form of B12 as part of a daily multivitamin or on its own. If taking as a singular supplement, look for the B12 form methylcobalamin in a sublingual spray, which doesn’t rely on stomach acid to metabolize the nutrient and results in better bioavailability (a.k.a. absorption in the body).

Where to Buy Online:
Amazon – Garden of Life B12 Vitamin – Raspberry, 2oz Liquid, $12

2. Vitamin D

Essential for bone health and immune function, vitamin D is a fat-soluble vitamin that acts as a hormone in the body, promoting calcium absorption, supporting optimal blood pressure levels, and healthy heart function.

Vitamin D is present in very few plant or animal foods, including a few fatty fish, eggs, and mushrooms, but the primary source is via direct sun absorption on large swaths of skin (think: thighs and belly) for 20 to 30 minutes per day. However, if you regularly wear sunscreen or live in a climate that doesn’t get great sun exposure year-round, you should supplement — whether you eat meat or not, as it’s difficult to meet the RDA from food alone.

The recommended dietary allowance (RDA) of vitamin D is:

• 600 IU for males and females
• 800 IU for adults over 70
• 600 IU for teens
• 600 IU for pregnancy/lactation

A deficiency in vitamin D could lead to brittle bones, depression, and an increased risk of cardiovascular disease. Many foods are now fortified with the vitamin in its D2 or D3 form, but for best results, seek out a supplement of vitamin D3. Standard versions typically originate from lanolin, a sheep byproduct, but vegan versions stemming from lichen are also available.

Where to Buy Online: Thrive Market Vitamin D3 Plant-Based 2000 IU, $15, thrivemarket.com

3. Iron

Prevalent in both plant and animal foods, iron is necessary for carrying oxygen in the blood and for forming new DNA. It’s also used in energy metabolism and is essential for growth.

There are two classifications of iron: heme (from animals) and non-heme (from plants). Heme iron is more bioavailable for humans, which is why experts recommend that strict vegans may require more iron (up to 1.8 times) if the main source of iron is from plants. Also, it’s now known that meat, poultry, and seafood consumption can increase non-heme iron absorption–so if you don’t consume those foods, you’re still at a disadvantage.

However, there are numerous plant sources of iron, including lentils, beans, peas, cruciferous veggies, nuts, seeds, and dried fruit. To help with the absorption of non-heme iron, combine iron-rich plant foods with a vitamin C source (strawberries, lemon, and kiwi are good options) to maximize bioavailability. Additionally, cooking in a cast-iron pan can add a small amount of iron content to food.

The recommended dietary allowance (RDA) of iron is:

• 8 mg for males
• 18 mg for females age 19-50
• 8 mg for post-menopausal people
• 11 mg for non-menstruating teens
• 18 mg for menstruating teens
• 27 mg for pregnancy
• 9 mg for lactation

Iron deficiency can lead to anemia and fatigue. Plant-based athletes, menstruating teens, and pregnant people should seek out supplements, as they’re the groups in need of extra iron. However, due to iron’s status as an oxidant (the opposite of an antioxidant), over-supplementation may be even more dangerous. Your personal supplementation needs are best determined with the help of a healthcare professional who can assess your hemoglobin and ferritin status via bloodwork.

Where to Buy Online: Mary Ruth’s Liquid Iron, $30.95

4. Iodine

A trace mineral, iodine is essential for optimal thyroid function and is a critical component of thyroid hormone, which is responsible for protein synthesis, myriad enzyme reactions, and for the nervous system and skeletal system development in babies.

Many people following a strict vegan diet are considered at high risk for iodine deficiency, as the predominant sources of iodine are fish, shellfish, and dairy products.

The primary plant source of iodine is seaweed, though the amounts vary greatly by type. Nori (the seaweed wrap most often used in sushi preparation) has the lowest iodine content (around 11 percent of the RDA), whereas kelp or kombu has the highest (around 2000 percent of the RDA). Some fruit and vegetables can be good sources of iodine, but the consistency varies, as it depends on the iodine content of the soil. However, iodized salt can also cover your daily needs at just half a teaspoon per day.

Iodine is especially critical for pregnant and breastfeeding mothers and can lead to birth defects if not sufficiently supplied. Iodine deficiency can also lead to hypothyroidism or goiter in adults and may have serious repercussions on metabolism and energy production.

The recommended dietary allowance (RDA) of iodine is:

• 150 mcg for males and females
• 150 mcg for teens
• 220 mcg for pregnancy
• 290 mcg for lactation

Look for dulse or kombu flakes to sprinkle on top of foods, or supplement with a multivitamin or prenatal vitamin with at least 150 mcg of iodine.

Where to Buy Online: SmartyPants Prenatal Complete Daily Gummy Vitamin, $14, amazon.com

5. Zinc

An essential mineral required for optimal immune function, hormone support, sense of smell and taste, and regular growth, zinc is used in more than 100 different enzyme reactions throughout the body. There is no internal storage site for zinc, however, so consistent daily intake of the mineral is key. There’s a high prevalence of zinc deficiency in the U.S., especially among vegans.

Zinc is primarily found in oysters, red meat, crab, and poultry, but is also found in pumpkin seeds, cashews, baked beans, chickpeas, and some fortified foods, such as breakfast cereals. As animal products enhance zinc absorption, the bioavailability of zinc in plant-based diets may be lower than in non-vegetarian/vegan diets.

Additionally, beans and legumes, a staple of plant-based diets, contain anti-nutrients called phytates that bind zinc and prevent absorption. As a result, strict vegans may need up to 1.5 times the RDA for zinc, according to some experts. One way to reduce the phytate content of beans and legumes is to soak and sprout them first before cooking or to cook them with a strip of kombu, which can help break down the phytates. Leavening also breaks down phytate: meaning that breads may be better sources of zinc than unleavened grain products such as crackers.

The recommended dietary allowance (RDA) of zinc is:

• 11 mg for adult and teen males
• 8 mg adult females
• 9 mg for teen females
• 11 mg for pregnancy
• 12 mg for lactation

Symptoms of zinc deficiency include depressed immune function, fatigue, delayed wound healing, and slower growth in infants and children. Supplementation with zinc picolinate is the ideal form, as it’s easier to metabolize than other forms. However, supplementation dosage should not exceed 30mg daily, and zinc status should be assessed via bloodwork after three months before continuing.

Where to Buy Online: Thorne Zinc Picolinate, $11, thorne.com

6. Omega-3 Fatty Acids

The human brain and eyes are made primarily of DHA—and so this nutrient is crucial for pregnant and nursing mothers. It’s also been found to be helpful in the prevention of breast cancer, depression, and ADHD.

Primary plant sources of omega-3s include flaxseed, chia seeds, and walnuts, however, these plant foods only contain the ALA form of omega-3, whereas fatty fish such as salmon, herring, sardines, and mackerel are excellent sources of EPA and DHA. As less than 15 percent of ALA is converted to EPA and then to DHA, a supplemental source is helpful for those who don’t eat seafood.

The recommended dietary allowance (RDA) of omega-3s is:

• 1.6 g for adult and teen males
• 1.1 g for adult and teen females
• 1.4 g for pregnancy
• 1.3 g for lactation

There are several vegan algae-based forms of omega-3 on the market today. Small studies show that the bioavailability of algal oil-derived EPA/DHA is equal to that of cooked salmon.

Where to Buy Online: Nordic Naturals Algae Omega 715 mg, $30, nordicnaturals.com

7. Calcium

There are plenty of plant foods rich in calcium, such as broccoli, kale, bok choy, and some grains, nuts, and seeds, but you’d have to eat cups upon cups every day to meet the RDA. For example, 1 cup of cooked kale has 94 mg of calcium, but the RDA for adults is a whopping 2500 mg. Dairy foods such as milk, yogurt, and cheese are the primary natural sources of calcium, which is why a plant-based diet often comes up short.

• 2500 mg for males and females
• 2000 mg for adults over 70
• 3000 mg for teens
• 2500 mg for pregnancy/lactation

Calcium is essential for bone formation, muscle function, nerve transmission, and blood pressure, so it’s super important to find a good source of calcium. It’s also worth noting that vitamin D is essential for calcium absorption, so these two nutrients go hand-in-hand and are ideally supplemented in tandem.

However, recent research has shown that a high intake of calcium supplements may increase the risk of kidney stones, cardiovascular disease, heart attack, or stroke, especially in women over 50, and so I generally don’t recommend calcium supplementation for most. However, vegans who consume less than 525 mg of calcium daily were found to be at higher risk for bone fractures. Your best bet is to eat a wide variety of calcium-rich plant foods and fortified foods such as calcium-fortified tofu and soy/nut milks — and to possibly include a small amount of dairy on occasion.

Sources: National Institutes of Health: Office of Dietary Supplements Health Professionals Fact Sheets for Iron, Calcium, Iodine, Zinc, Vitamin B12, Vitamin D, Omega-3 Fatty Acids.

The post 7 Supplements to Consider When Starting a Vegan Diet appeared first on The Beet.

But embarking on any new dietary adventure can be daunting—how do you swap out lifelong eating habits for new ones—and make sure they stick? The key to making and maintaining a meaningful diet switch is to not try to do it overnight. Small, smart steps are essential for sustainable success. Here’s your guide to going plant-based.

What is a vegan vs a plant-based diet:

First things first: Let’s define exactly what a plant-based diet looks like. While the term is often used interchangeably with “vegan,” the two aren’t identical.

A vegan diet:

A vegan diet is one devoid of animal products and byproducts, which may comprise not only all types of meat, poultry and fish, but also eggs and dairy, and even honey and gelatin. The main difference? A vegan diet can be plant-based, but a plant-based diet is not always vegan.

A plant-based diet:

A plant-based approach on the other hand, is one that focuses on foods that come from plants: Vegetables, fruit, tubers, whole grains, legumes, nuts and seeds. But the real beauty of a plant-based diet is that it’s flexible and you can choose to go fully plant-based, or lean into plants, or think of yourself as plant-forward, meaning as you get used to this way of eating, you may need to make allowances for your own pace and adoption of a whole new lifestyle.

What makes going plant-based healthy?

Just as with most diets, there’s a healthy way to go plant-based…and a not-so-healthy way. The former involves choosing whole foods that are close to their natural state (i.e. not processed or refined), which is actually pretty inexpensive—think dried chickpeas, brown rice and sweet potatoes. The not-so-healthy way? Well, plant-based ice cream is still ice cream, and yes, Twizzlers are technically vegan, but they’re both highly processed foods. And who needs that?

The ideal way to go plant-based is to stick to the basics: Eat mostly plants (fresh or frozen), shop the perimeter of the store, avoid packaged foods whenever possible, stock up on beans and whole grains, and seek out seasonal produce whenever you can (our favorite way? Sign up for a community-supported agriculture [CSA] program in your neighborhood! If there is none, hit the farm stands or the farmer’s market).

Benefits of choosing plant-based

The science doesn’t lie. There are numerous health benefits to pursuing a predominantly plant-based diet, including:

• Prevention or even reversal of chronic disease, thanks to lower blood pressure and cholesterol as a result of a higher nutrient-dense diet
• Boosted energy and better weight management, courtesy of increased fiber from vegetables and complex carbs, which help to speed up metabolism
• Improved immunity, thanks to all those phytochemicals (beneficial nutrients from plants) such as antioxidants from foods like berries and leafy greens
• Decreased inflammation, per reduced reliance on inflammatory foods such as dairy and a higher intake of antioxidants
• Reduced environmental footprint, as animal-origin foods are a top contributor to greenhouse gases

Here’s the how-to on going plant-based:

1. Begin with breakfast: Think about going plant-based as a lifestyle change, not just a diet. Starting with small, incremental changes is the best recipe for your success. You’ll create momentum by making one meatless meal each day (hint: breakfast is usually easiest). Try a spinach, banana and coconut cream smoothie, a warm bowl of oatmeal with hemp hearts and blueberries, or a dairy-free, egg-free morning glory muffin. As you get more comfortable, start to transform your lunch, too, and keep going until all your meals are plant-based. Making just one change that you can slowly build on means a sweeping shift is that much more manageable.

2. Plan out your proteins: It’s easy to simply skip the meat in your favorite meals to make them into meatless versions (think: veggie lasagna instead of beef), but that will only sustain you for so long. Opening up your plate to more plant-based proteins such as beans, lentils, tofu, tempeh, seitan, nuts and seeds will, in turn, help you see these foods as the main event. Try centering a meal around these plant provisions alongside a small serving of meat for the first few weeks, then start to reduce the portion of your meat until it’s almost just a garnish, then absent altogether. This will help your brain and body get used to not relying on meat as the main focus.

3. Reduce refined carbs: Part of sticking with a whole-food plant-based program is reducing your reliance on processed and packaged foods. Crackers, cereals, granola bars and yogurt can all masquerade as “health foods,” but they’re often filled with refined oils, flours and sugar that make them not much better than dessert. Consider these foods occasional treats, but the bulk of your carb intake should consist of whole grains and complex carbs, such as brown rice, quinoa, sweet potatoes, squash, oats, popcorn, plantains, etc.

4. Focus on fats: The secret to a truly satisfying meal? Fat. High-quality plant-based fats are great for heart health, skin and hormone support, plus they boost HDL cholesterol levels (considered “good” cholesterol). Cook with avocado oil and toss roasted veggies in olive oil, add fresh avocado to your sandwiches or whip up guacamole, try unsweetened dried coconut strips in your trail mix or add coconut milk to soups, snack on olives, and sprinkle your salads with chopped nuts and seeds.

5. Keep trying new things: Even if you’ve sampled vegan options such as tofu or tempeh before you went plant-based and didn’t love them, stay open to these types of foods as you add more plants to your diet. You’ll find that while eating an abundance of whole foods, your tastebuds may start to crave more natural treats and less of the processed, chemical tastes that you may have been accustomed to before. So while you might not have liked quinoa six months ago, you may find that after beginning a whole foods, plant-based diet, it’s exactly what hits the spot now.

6. Get some new go-to’s: Keep a roster of no-fail meals that you know you’ll love to make and eat over and over. Stay simple with bowl-based dishes like black beans and sweet potatoes with tahini dressing or warm grain salads with roasted veggies and fresh greens—these are endlessly adaptable and can usually be whipped up with whatever’s in the fridge. For more options, check out a new plant-centric cookbook from your local library and search the web for plant-based food blogs that offer simple recipes. No matter how you eat, the important thing is to identify and stock up on the ingredients for easy recipes you enjoy so that you always have healthy, satisfying options waiting for you in the fridge.

7. Stick with it: It might happen immediately, or it might take a little time, but you’ll soon start to notice how much better you feel after going more plant-based. We’re betting you’ll be benefitting from a faster metabolism and smoother digestion, plus more energy, clearer skin, and deeper sleep. Aim to stay on the plant-based path for 30 days to really see the biggest benefits: Three to four weeks seems to be the magic number for most people to start to notice the feel-good effects, as that’s about the average time it takes for dairy to be eliminated from the bloodstream. (As most people have a low-grade inflammatory response to most commercial dairy, the reduced inflammation starts to become more pronounced around this time—think less sinus congestion and reduced joint pain). Studies suggest that it takes 66 days to form a new habit—and one month in, you’re nearly halfway to your healthy new lifestyle.

Jessica D’Argenio Waller is a clinical nutritionist and health and wellness writer with a passion for plant-based eating and science-backed self-care. She’s always on the lookout for healthyish comfort-food recipes and new wellness trends to obsess over (earthing, anyone?). Find her most recent musings on nutrition and self-care at welltribe.co.

The post Here’s How to Go Vegan or Plant-Based, According to a Nutritionist appeared first on The Beet.

The Top 7 Questions People Ask on a Plant-Based or Vegan Diet

Can I get all the protein I need from plants?

Any plant-only eater will tell you that this is the question they get asked the most, and it makes sense, given how much emphasis is placed on protein in today’s world. Good news: You can get all the protein you need on a plant-based diet. The surprise? “All plant foods contain protein in varying amounts,” says Jessica Spiro, R.D., plant-based dietitian and nutritionist in San Diego, Calif. Plant foods that are the most abundant in protein include tofu and other soy products, whole grains, quinoa, beans and legumes, nuts and seeds.

You only need 45 to 55 grams a day as a woman (add more if you’re super active or training for an event) and 55 to 65 grams as a man (also add more if you’re training or trying to build bulk). This amount is more than doable on a plant-based diet. See our piece on Top Sources of Protein on a Plant-Based Diet for your best bets on how to reach your goal each day.

Do I have to shop at a plant-based grocery store?

Fortunately, no. “You don’t have to shop at a specialty store or even spend a lot of money to follow a plant-based diet,” Spiro says. Staples such as whole grains, rice, beans, tofu, nuts, and produce can all be purchased in your local grocery store. But do note that specialty stores often have a different selection of plant-based products than traditional stores so it’s worth checking them out, too.

Why don’t vegans eat dairy?

There are many different reasons not to eat dairy, but focusing solely on the health aspects, dairy products are the top source of saturated fat in the American diet, says Susan Levine, M.S., R.D., director of nutrition studies for the Physicians Committee for Responsible Medicine. Kids usually get it in the form of milk while cheese is the most likely source for adults. Yet the facts are hard to swallow, namely because they run counter to what the USDA, which is heavily influenced by the dairy industry, recommends.

“The benefits of eating dairy, even drinking milk, don’t pan out, as research shows that dairy doesn’t help – and could hurt – health, even bone health,” Levine says. Even more importantly, all saturated fat, even from dairy products, raises your risk of stroke and heart attack. What’s more, dairy has been linked to increased risk of diabetes and certain forms of cancer, namely prostate for men and breast and ovarian for women, she adds.

Here’s a fast fact: the majority of people in the world can’t digest milk and are partly or fully lactose-intolerant. “Dairy is also a highly contaminated product, loaded with hormones and pesticides,” Levine says “and research shows that cheese is addictive, one reason you have trouble eating just a little, which increases your risk of gaining weight and thus, having health issues.  Choose oat, almond, or other plant-based alternatives to function at your healthiest level.

Why don’t vegans eat eggs?

Nothing if you don’t mind having high cholesterol. Of course, studies make it sound like cholesterol from eggs is harmless and perhaps even beneficial. Not true. “The studies ask people who are already eating a high-cholesterol diet to add an egg a day to show that cholesterol levels don’t rise,” Levine says. “As a result, nothing in their cholesterol levels changes, but we know that if you don’t eat dietary cholesterol and you add an egg a day, your cholesterol will rise.” What else you should know? Many of these studies (to tell us that cholesterol in eggs is harmless) are funded by the egg industry.

While you do need some cholesterol in your body, you make enough naturally and don’t need to add any from food. A regular egg contains 213 milligrams (mg) of cholesterol, and although most guidelines recommend no more than 300 mg per day, it’s wise to eat as little as you can. Plants, by the way, contain no cholesterol.

Does eating more fiber make me go to the bathroom more? 

There will definitely be changes in the way your body digests food since meat and animal products can stick around much longer in your intestines than fiber-rich veggies, fruit, and grains, seeds, and nuts, which tend to move nutrients through faster. Even so, people who are new to plant-only eating are often surprised by how much more they have to go to the bathroom. “That’s an indication of how poor the standard American diet is,” says Levine. Most people, after all, fall short on their fiber needs, and fiber, found only in plants, is what makes your body move things along, and that’s a good thing.

“That fiber cleans out your insides and keep everything moving,” she says, adding that it also helps prevent some of the cancers of the intestinal tract, namely colorectal cancer. On average, you should be pooping at least once daily, although note that it’s normal to poop more, depending on your exercise and eating habits. Ideally, your stool should look like soft-serve ice cream — not hard pellets. If what you see in the toilet is too hard, that’s a sign things aren’t moving quickly enough and you need more liquid, namely water. Hydrate!

Will I have more gas and bloating on a plant-based diet?

While moving to a plant-only diet is the best thing you can do for your body, it’s going to take your digestive system time to adapt. Your entire gut microbiome is shifting over from protein-based to plant-based, so you can feel like you’re emitting more gas than usual. Because of that, expect to feel slightly bloated, and especially gaseous, as you transition. Why? You probably haven’t been eating enough fiber, until now, which means your gut didn’t have the good bacteria to help digest that fiber — until now. As you add fiber and ask your body to digest it before it’s fully transitioned to a new, healthier microbiome, the gas and bloating can occur. The good news? “By eating fiber more regularly, your gut microbiome will start changing, which means that eventually, the gas and bloating will go away,” Levine says. Until then, add fiber slowly to your diet to give your body time to adjust.

Is it expensive to be plant-based or vegan?

We get this a lot. Turns out that meat is expensive, and it keeps going up, especially if you value grass-fed, organic and low-fat cuts of beef. The price of animal products like beef and seafood has increased by more than 40 percent, according to the story we ran in The Beet. The better the quality of meat, the higher the prices.

Meanwhile, many plant-based sources of protein, such as beans, lentils, chickpeas, and other legumes are the cheapest sources of protein on the planet,” according to Robert Graham, MD, an internal, functional and integrative medicine specialist and the founder of FRESH Med NYC at Physio Logic in Brooklyn. “One bag of beans can last a family of two for days. And if you add whole grains to them—brown rice, quinoa, barley—you have the perfect meal with protein, complex carbohydrates, and all nine essential amino acids.”

So when you go to Trader Joe’s or Whole Foods look for the legumes and fresh produce that is the least pricey, and of course, check out the great array of recipes that we publish every day on The Beet for more inspiration of how to be healthy — physically and financially!

The post The 7 Questions Everyone Asks When They Start Eating Plant-Based appeared first on The Beet.

1) Just Because It’s Vegan Doesn’t Mean It’s Good for You

“One of the biggest traps people fall into is thinking that all vegan food is healthy,” Malkani says. Many junk foods like chips and baked goods are technically plant-based, but they don’t offer much in the way of sustenance.

So what vegan foods give you the most energy? Minimally processed whole foods are the way to go. “During food processing, some of the health-promoting nutrients get stripped out,” like fiber, micronutrients, vitamins, and minerals, she says. Even some meat alternatives aren’t as sustaining as, say, beans because they go through so much before they reach your plate.

Bottom line: Choose whole foods with as much fiber and nutrient dense vegetables and legumes, eat the color of the rainbow at every meal and stay away from carbs.

2) Two (or More) Food Groups Are Better Than One

Ever wonder why an apple with peanut butter makes such a satisfying snack? Malkani says it’s a healthful go-to because it combines food groups: The apple provides carbs for instant energy, while the peanut butter keeps you going longer thanks to its protein and fat.

For the combos, look for ways of combining macronutrients (so, carbs with either a fat or a protein), because carbs are great for quick energy but if you eat them by themselves they won’t keep you going for very long, since they’re quick-burning, whereas fat and protein together burn more slowly, sustaining you for longer.

No surprise to anyone who has tried to cut carbs and found their energy and focus flagging, if you need a quick pop of energy, the magic ingredient is carbs—they’re the brain’s preferred energy source—(but choose less-processed ones vs. something refined like candy). However, if you don’t balance them with a slower-burning source of energy, like protein or fat, then you’re still going to burn out, or need to eat again very soon after.

Another favorite of Malkani’s: Sweet potato toast, which “pairs well with things you wouldn’t even imagine,” making it easy to layer on your protein-rich spread of choice. Slice ¼-inch sweet potato slabs, roast on 400 degrees for about 30 minutes, and top with almond butter, banana, and chia seeds, or add hummus, sliced olives, and cucumbers. You can even roast the sweet potato slices ahead of time, freeze, then pop one in the toaster when you’re ready for a quick bite.

“You can apply the same principle to meals, but pull from more than two food groups,” she says. You don’t have to cram in every food group at every meal, since “that’s a tall order.” Instead, think about fulfilling your daily needs over the course of the whole day.

3) Make Sure You’re Eating Enough

People who try to limit their intake — for any reason, whether it’s to be plant-based or avoid gluten, go keto or try intermittent fasting —  often have lower overall energy, Malkani says, so it’s important to make sure you’re getting the calories your body needs. If your diet is full of whole foods and you’re combining food groups at meals and snacks and you’re still low-energy,  then you may want to meet with a registered dietician nutritionist—find one at eatright.org.

And while it’s a common assumption that vegan diets are low in protein, it’s not the case. In fact, most people eating a plant-based diet find that they can get enough protein from legumes like lentils, beans, soy, tofu, peas, and other sources. And athletes have been increasingly taking up vegan or plant-based diets and proving that they can play at the top of their game on plant-based sources of proteins (as the recently released documentary, The Game Changers is showing us).  “it’s rare not to get enough protein” Malkani says. You may simply need to pay more attention to what you’re eating, to be sure you’re hitting the mark.

Other nutrients to you may want to keep in mind if you are worried about getting enough nutrients or have energy lows: Calcium, vitamin D, vitamin B12, and iodine. For a list of the best sources of calcium see The Beet’s story on The Ten Best Plant-Based Sources of Calcium and How Much You Really Need. As for supplements, most  Americans, regardless of their diet, don’t routinely get enough vitamin D and B12, since these are hard to get enough of in a healthy, balanced diet. As for iodine, it is found in whole grains, green beans, kale, watercress, strawberries and organic potatoes with skin and of course, iodized salt. 

4) Energy Crashes Happen—Here’s What to Do

You’re at an afternoon movie and enjoy a soda and a candy bar from the concession stand. Or you’re starving at work and the vending machine stocks only processed bags of chips, chips, and more chips—so chips it is. Then, half an hour later, you’re feeling sluggish and even hungry again.

Sweet foods, processed snacks and sugary beverages that are carbohydrate-rich cause your blood sugar to spike and then dip, explains Malkani. If you’re crashing after treating yourself to a snack, make your next snack or meal is high fiber, whole food or protein-rich. Keep a container of almond butter handy and spread it on an apple slice. Avoid simple carbs and choose foods you could grow if you had the opportunity! 

5) It’s Not Just About Food

Water and sleep play a role if you’re no an energy rollercoaster so take a look at whether you’re not getting to sleep before midnight, or if you’re constantly dehydrated. “Energy levels are dependent on food, “but they’re also dependent on rest and healthy lifestyle behaviors,” she explains. So if you’re burning the candle at both ends— don’t expect to feel perky, even if you’re eating all the right stuff. Cut back on caffeine which can rob both sleep and dehydrate you. Enjoy a lemon water with a sprig of mint in the afternoon at your desk. The mint is invigorating and the lemon has vitamin C, which allows nutrients like calcium to be absorbed in the healthy food you are eating.  In other words, tweak your good habits and make them even better, and your energy level is likely to respond in time. If you’re not seeing positive changes to your energy, then, of course, seek the advice of a medical professional since it could be a sign of something else going on and it’s always a great idea to be reassured.

The post Boost Your Energy on a Plant-Based Diet; Here’s Exactly What to Eat appeared first on The Beet.

What is Fiber, Anyway?

First, a little background. Simply put, fiber is an indigestible carbohydrate that makes up the structure of plant foods. It provides the framework that allows plants to stand up straight. Where animals have a skeleton, plants have fiber. There are two types of fiber: soluble and insoluble.

Think of soluble fiber like a sponge: it soaks up water and leaves you with a feeling of fullness. It also absorbs excess cholesterol, hormones and toxins and helps move them out of the body. Soluble fiber is primarily found in foods like oats, apples, beans, lentils, and carrots.

Insoluble fiber, on the other hand, is more broom-like. It’s a hard-to-digest compound that humans technically aren’t able to break down and absorb, so this type of fiber actually passes through our digestive system relatively unchanged, sweeping other waste out with it. Think of insoluble fiber as the roughage from plants, like celery and broccoli stems, the skin of many fruits and vegetables, and the outer shell or kernel of whole grains and corn.

You definitely need both types in your diet but don’t worry about calculating gram goals for each. It’s the overall total fiber that you need to focus on—and eating a diet rich in plant foods should easily get you to your target—more on that below.

Fiber and Your Gut

Insoluble fiber is also known as fermentable fiber because as it passes through the colon unchanged, it serves as fermentable food for the trillions of bacteria living there.

Known as your gut microbiome, this symbiotic colony is responsible for numerous health processes in the body, including making certain nutrients and neurotransmitters, boosting immunity and even helping to balance blood sugar and modulate weight. Consuming high amounts of fermentable, insoluble fiber is crucial for the optimal functioning of your microbiome—and for your health in general.

How Much Fiber You Need

According to the Institute of Medicine (IOM), here are the following fiber recommendations.

•     Men 50 and younger: 38 grams of fiber per day

•     Women 50 and younger: 25 grams of fiber per day

•     Men over 50: 30 grams of fiber per day

•     Women over 50: 21 grams of fiber per day

The Institute of Medicine also specifies that fiber should come from whole food sources, not supplements.

In contrast, the American Heart Association (AHA) recommends that all adults get 25-30 grams of fiber daily. But we’re falling short: Current averages state that Americans’ daily fiber intake is only around 15 grams per day or about half the recommended amount. In fact, fiber is one of the most under-consumed nutrients in the Standard American Diet (SAD).

So how do you get the 30 grams that are recommended a day?

Turns out it’s not that hard. A bowl of steel-cut oatmeal (one cup) has 8 grams, a kale salad with broccoli and chickpeas has around 15 grams, while a cup of lentil soup has around 8 grams. See our chart below for the top 20 sources of fiber to add to your diet—all while eating delicious, plant-based foods.

If you like popcorn you can get four grams of fiber per serving (about 3½ cups) so go get yourself an air popper and enjoy air-popped popcorn without added oils, for a great source!

The Health Benefits of Fiber

It’s unlikely that you’ve ever heard of anyone attributing their health or weight loss success to fiber, but that’s why it’s truly an unsung hero. Fiber works in the background and is one of the primary reasons why a predominantly plant-based diet is considered so healthy.  Fiber does a host of good for your body, including:

1. Keeping your cholesterol in check: Soluble fiber has been shown to help keep low-density lipoproteins at reduced levels.
2. Removing excess hormones: Extra estrogen and cortisol get flushed out with a big dose of fiber, leading to a more balanced hormone environment.
3. Balancing blood sugar: Soluble fiber helps slow blood glucose absorption.
4. Assisting with weight loss and weight maintenance: Fiber helps keep you feeling fuller longer, which studies have shown leads to reduced overall calorie intake and helps maintain weight at healthy levels.
5. Supporting your gut microbiome: Fermentable fiber feeds good gut bacteria so they can create short-chain fatty acids and other nutrients for the body to utilize.
6. Eliminating toxins: Fiber binds harmful toxins and helps them leave the body daily.
7. Reducing your risk of cancer, heart disease, and diabetes: Studies have shown that a diet rich in fiber can reduce your risk of colorectal cancer and metabolic syndrome (a cluster of chronic conditions including heart disease and diabetes).
8. Fiber can assist with your gut health and IBS: Whether you have constipation or diarrhea, fiber increases the weight and volume of your stool, making it easier to pass.

The Top 20 Fiber-Rich Foods to Add to Your Plate

Here are the 20 most fiber-rich foods—note that they’re ones you’re probably already eating on a plant-based diet (go ahead, high-five yourself!).

1.     Lentils = 1 cup has 16 grams of fiber

2.     Black beans = 1 cup has 15 grams of fiber

3.     Pistachios = 1 cup has 13 grams of fiber

4.     Prunes = 1 cup has 12 grams of fiber

5.     Corn = 1 cup has 12 grams of fiber

6.     Chickpeas = 1 cup has 10.6 grams of fiber

7.     Artichokes = 1 artichoke has 10 grams of fiber

8.     Peas = 1 cup has 9 grams of fiber

9.     Oatmeal = 1 cup has 8 grams of fiber

10.    Raspberries = 1 cup has 8 grams of fiber

11.    Avocado = ½ avocado has 7 grams of fiber

12.    Pears = 1 medium unpeeled pear has 6 grams of fiber

13.    Chia seeds = 1 tablespoon has 5 grams of fiber

14.    Brown rice = 1 cup has 4 grams of fiber

15.    Apples = 1 small, unpeeled apple has 4 grams of fiber

16.    Broccoli = 1 cup has 2.4 grams of fiber

17.    Kale = 1 cup has 2.6 grams of fiber

18.    Spinach = 1 cup has 4.3 grams of fiber

19.    Celery = 1 cup has 1.6 grams of fiber

20.    Dark chocolate = 1 ounce has 3.1 grams of fiber

Check out a few of our favorite fiber-rich lentil recipes and get your daily dose.

Bottom Line: If you can get 30 grams of fiber a day, you’ll feel great, be healthier in the long-term and help your body maintain your weight.

Here’s a small caveat: You don’t need much more than the recommended 30 grams/day: In fact, excess fiber can block the absorption of some minerals such as calcium, iron and zinc by binding them in the gut, which is why if you take a vitamin or mineral supplement, you shouldn’t take it at the same time as any meal containing fiber. Fiber excess can sometimes result from taking too much of a fiber supplement. You’re unlikely to overeat whole-food-based fiber, however, since the fullness effects are usually self-regulating. So as always, eat your nutrients, fiber included!

The post The 20 Best Sources of Fiber, Your Diet’s Unsung Hero appeared first on The Beet.

Defined as restricting your calorie intake to a window of time, for example, six or eight hours, and then fasting for either 14 or 16 or 18 hours (or longer) several days a week. Intermittent Fasting can help your body stay healthier by allowing it to use that period of not eating to focus on fighting off infection, viruses, and more, by stimulating your body’s disease-fighting defenses. Here is how this works, according to Dr. Fung:

Q. You explained to The Beet how Intermittent Fasting helps people lose weight, by lowering their blood sugar and requiring the body to pull energy out of fat stores, in the absence of food intake. We tried it and it does seem to work! Once one gets used to controlling hunger cues, the body can learn that instead of being fed, it has to burn fat for fuel, and it can help someone lose weight naturally. But how can restricting one’s eating to within a short window, and then not eating for say,14 or 16 hours, or longer, help fight disease?

A. When you get sick, the body’s natural reaction is to stop eating or eat less. Everyone has experienced this. The science behind this natural instinct.  The body wants to spend energy fighting off the virus and eating actually can get in the way of this process.

For viruses specifically, eating less stimulates a process called autophagy. You might not have heard of it before, but autophagy (which is the body’s way of cleaning out damaged cells) plays a key role in helping the body fight viruses. Auto means self and phage means eat, so this is a way of your body eating cells that it doesn’t need. It’s like a cleaning crew that comes in and scrubs the entire place, while you’re sleeping.

Autophagy activates lysosomes, or the body’s version of scrubbing agents, which degrade viral particles so they no longer can make you sick and then presents them to the immune system to develop antibodies. All this works while you are fasting. When you eat during a specific window, the body has to process and metabolize that food, and the cleaning process hits pause.

Q. So would you tell anyone who is eating immune-boosting foods to stop? I like to pack my smoothies with blueberries, and then eat spinach for lunch, and more veggies at dinner. Is this a bad idea? I thought I was eating helpful foods to be my healthiest!

A. First of all, I don’t want to tell you to eat less. But eat within a specific window of time, like six or eight hours, and then fast for the rest of the 24 hour day. So for some people,  that means between your last bite at dinner (let’s say around 8 p.m.) until the next day, if you are trying to not eat for 14 hours you would have breakfast at 10 a.m. If you want to go longer you would skip that meal and wait to eat at lunch. Or you could choose to eat one meal a day, so if that’s breakfast or lunch, you skip dinner.

Some people fast for 24 or 36 hours at a time. I am not saying don’t eat a healthy diet with plenty of fruits and vegetables, but choose to time your intake, to give your body a break from calories for a while, at least 12 to 14 hours and perhaps longer if you can. That way it has the chance to conduct its vital cell clean up.

Eating less is not inherently good or bad. It is simply part of a natural cycle: you eat and then you stop, and that’s where the term “break-fast” comes from.

Q.  How long does it take for autophagy to kick in? Is it after 12 hours? Longer?

A. Nobody knows really when autophagy starts, but my best guess is around 16 to 18 hours. Weight loss with [COVID-19 and] other viruses (influenza, etc.) is also common. It’s always important to listen to your body. If it is telling you not to eat, then it’s probably better to listen. If you feel hungry, then you should eat.

Q So is this what the expression: Feed a cold, starve a fever” comes from? I have heard this is not true and you need to eat to have the energy to fight off a virus. Plus when people become sick they obviously need to stay hydrated. What do you say to the old adage?

A. When you get sick, you naturally stop eating, and this process is so common in all animals (like dogs and cats) that the ancient Greeks termed it ‘the fasting instinct’. But what’s the science? As you eat less, blood glucose levels drop, which makes sense as protection against bacteria in the bloodstream, which uses that glucose for energy. The less you eat, the less bacteria is able to grow and replicate within your body.

Q. But what about viruses, such as COVID-19. If someone gets it should they fast?

A. They probably won’t have much appetite. That’s the body’s way of harnessing its energy to fight the virus. Eating less helps to stimulate this process, and this is why when you’re sick, the body’s natural reaction is to eat less. Your body wants to clean house (speaking in lay terms). This is why people often lose weight when they get sick, since their body diverts energy to fight off the virus. and of course, staying hydrated by drinking lots of water, tea and fluids is important to keep your body able to recover if you do get sick.

But as  I said above, the most important thing is to listen to your body. If it is telling you not to eat, then it’s probably better to listen. If you feel hungry, then you should eat.

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