Called the Food & Nutrition Conference & Expo (FNCE) and sponsored by the Academy of Nutrition and Dietetics, more than 10,000 Registered Dietitians, nutrition researchers, policymakers and other health industry leaders. Here is what it means for you:

The trends start with the new messaging “Have a plant,” created by the non-profit organization Produce For Better Health, which is dedicated to transforming how people feel about fruits and veggies. (We feel that.) Below are some of the most interesting foods you can expect to see more of in 2020 and beyond.

Cauliflower Everything

This cruciferous veggie isn’t new to the food scene, but it’s definitely taking the nutrition world by storm. CAULIPOWER was one of the most popular booths, as they distributed samples of cauliflower pizza crust. Shows we love anything with the word pizza attached.

Other snack companies, like Rhythm Foods, picked up on this trend and created a new crunchy low-heat crispy Cauliflower Bites. If you like the taste of cauliflower in a salty little bite, you’ve got to try this new snack as a chip alternative.

Cauliflower is also being utilized as an ingredient in pastas and crackers. If I had to put my money on a vegetable for continued growth, I’d put all my chips on cauliflower.

Gluten-Free For Everyone, Not Just the Gluten Avoiders

Everyone is starting to avoid gluten, not just people with allergies or Celiac Disease. The reason is that more of our grains are processed and grown to have more of the harmful protein. For those who want to avoid gluten but still want the taste of grain, there are plenty of new products making waves. “I’ve noticed an increasing amount of grain-free and gluten-free products on the market, from grain-free tortillas to muffins,” says Alena Kharlamenko, RD.

Siete Family Foods showcased grain-free tortillas, made from ingredients like cassava, almond, chickpea and cashew flour. Kharlamenko also likes Soozy’s Grain-Free Muffins, which makes products from nontraditional flours like almond, arrowroot and coconut flour.

Another favorite among Dietitians is Simple Mills, known for its products that utilize nut flours in everything from baking mixes to crackers to cookies. Be on the lookout for more gluten-free alternatives coming to store shelves.

View this post on Instagram

A post shared by

Seeds are the New Nuts

Nuts are a crucial part of any plant-based diet, but seeds are often overlooked as a good source of protein and healthy fats. Expect to see seeds as ingredients, stand-alone snacks and even protein powders.

Super Seedz showed off their 1-ounce pumpkin seed snack packs, which come in yummy flavors like Cinnamon & Sugar and Somewhat Spicy. With 8 grams of protein in just 1-ounce, they have an impressive amount of plant-based protein.

Seeds are also making their debut in the protein supplement aisle. Tera’s introduced an organic protein powder made from pumpkin seeds, with 23 grams of plant-based protein per serving. If you’re tired of the taste of pea or rice protein, this alternative is an exciting new development.

View this post on Instagram

A post shared by

Gut Health is Bigger than Ever

While the term “gut health” has become totally mainstream, nutrition professionals are upping the ante with even more products targeted towards gut health. From probiotics to prebiotics to low-FODMAP foods, there was plenty of gut-healthy foods at FNCE 2019. Cleveland Kraut gave out their fresh-tasting probiotic-rich kraut, which comes in traditional flavors and more obscure Gnar Gnar and Curry Kraut.

Prebiotics–a fiber that nourishes the live bacteria in your gut– were also trending. Uplift Food, an RD-created company, sampled their new Gut Happy Cookies, which are made with different prebiotic-rich plant-based ingredients.

Lastly, Epicured displayed their low-FODMAP and gluten-free subscription meal delivery service, intended to help those who suffer from gastrointestinal conditions.

Anti-Inflammatory Foods Are Hot: Turmeric takes a Star Turn

Just when you were getting used to lentil and bean-based pasta, Ronzoni upped the game by adding turmeric to their pasta blend. “There was turmeric pasta, drinks, and more at the conference,” says Mandy Enright, MS, RDN, RYT, the Food + Movement Dietitian. “Anti-inflammatory is a hot buzzword these days, and turmeric is definitely up there when it comes to anti-inflammatory foods,” Enright adds.

The post What’s the Newest Trend in Healthy Plant-Based Eating? appeared first on The Beet.

In fact, some good news: High protein vegan foods are pretty easy to come by, and you’re probably already getting plenty right now, without even trying.

That’s because protein recommendations (whether you’re following a plant-based diet or not) aren’t all that high. The Recommended Dietary Allowance (RDA) for protein is 0.8
grams per kilogram of body weight or 0.36 grams per pound of body weight. For a 150-
pound person, that’s about 54 grams of protein per day. Very active people need a bit more to help with muscle growth and recovery. Most recommendations suggest eating around 1.2 to 2.0 grams of protein per kilogram or 0.5 to 0.9 grams per pound. For that same 150-pound person, that’s about 75 to 135 grams of protein each day.

These numbers can seem a bit arbitrary, but they’re easier to hit than you think if you focus on adding a few high-protein vegan foods to your plate. To help you get there, we compiled a list of some of the top plant-based protein sources. With a combination of these foods, you’ll see how easy it is to meet your daily protein needs on a plant-based diet and do it deliciously.

10 Vegan Foods High in Protein

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce)

Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor.

With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces
If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked
Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp seeds

Protein: 10 grams in 3 tablespoons
Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming.

Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block)
Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15 percent of your daily calcium needs, tofu is also a good replacement for dairy. Tofu is versatile, affordable, easy to prepare and it comes in a variety of forms. For some quick and easy cooking ideas, try these tips (just remember to drain the tofu first for 30 minutes if you want it firm, as most tofu contains excess water):

• Coat extra firm tofu in olive oil and bake in the oven at 400°F for 15 minutes or until it becomes crispy.
• Add firm tofu to stir-fries or soups.
• Blend silken tofu into smoothies, sauces, and dressings. (You won’t need to drain the tofu for this.)

6. Edamame

Protein: 9 grams of protein in ½ cup
This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats – a small ½-cup serving of edamame has 9 grams of protein, 15 percent of your daily vitamin C, 10 percent of your daily iron, and 16 percent of your daily fiber.

Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked)

This non-grass grain cooks up just like brown rice (boil 1 parts gran, 2 parts water) but quinoa is as versatile as any food can be. It works as a savory starch in salads or with dinner, or as a cereal substitute with oat milk and fruit in your morning breakfast bowl. Quinoa contains healthy micro-nutrients like manganese, phosphorus, magnesium, fiber, folate, and zinc.

Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create a filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse it before cooking to get rid of any bitter taste.

8.  Black Beans

Protein: 7 grams in ½ cup (canned)

Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10 percent of your daily iron and 25 percent of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked)
Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten-
free grain is packed with almost 30 percent of your daily fiber and 20 percent of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

For more great sources of protein, check out The Beet’s Top 20 Vegetables that Pack the Most Protein Per Serving, And don’t miss The Beet’s stories on Best Legumes with the HIghest Protein, Best Nuts with the Most Protein and Best Seeds with the Most Protein. You won’t believe how much protein broccoli has!

10.Peas

Protein: 5 grams in ⅔ cup
If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer.

Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post The Top 10 Sources of Plant-Based Protein, According to a Nutritionist appeared first on The Beet.

My mission is to help everyday athletes fuel their fitness with plants. I truly believe that everyone can benefit from eating more plants, especially those who are serious about their sport. Whether you’re running a marathon, attempting your first 5k or spinning every other day, you will benefit from incorporating sports nutrition principles into your routine. My goal is to teach you how to use science-based sports nutrition techniques to feel and perform at your best.

Plant-based eating is a sustainable way to lose weight without following a crazy diet that’s not viable in the long run. Ginger Hultin, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics and owner of ChampagneNutrition, says, “Plant-based diets –– vegetarian and vegan, specifically –– have good research behind them that they can help manage weight, and they are associated with lower BMI (body mass index).”

But not everyone who goes on a meatless, dairy-free vegan diet will automatically lose weight. After all, there are plenty of vegan candies, ice creams, and cookies. You still have to be smart about the foods you eat on a plant-based diet in order to drop a few pounds. These simple tips will help guide you on your plant-based weight loss journey. Here’s how to lose weight while eating a plant-based diet.

How to Lose Weight on a Plant-Based Diet

1. Eat Protein at Every Meal

Protein is known for its role in regulating hunger and controlling appetite. Research suggests that eating protein may tell the gastrointestinal tract that it should release certain appetite-regulating hormones. For those new to plant-based eating, it’s easy to fall into the trap of overconsuming carbs and under consuming protein.

This is especially true at breakfast and snack time, which are generally full of carb-heavy foods, like cereal, toast, chips, or crackers. “Make sure to meet your protein needs through soy foods, beans, and lentils, as well as nuts and seeds,” says Hultin. At breakfast, include soy foods, like tofu or soy milk. Rely on protein-rich snacks, like roasted chickpeas, nuts, or chia seed pudding.

Read More: Everything You Need to Know About Plant-Based Weight Loss

2. Count Calories Correctly

Calories aren’t the only thing that matters when it comes to weight loss. As a matter of fact, you should definitely eat some higher calories foods, like nuts, seeds, and avocados (see tip number five ). But if you’re eating more calories than you’re burning off, the body will store those calories as fat. That doesn’t mean you need to obsess over calories, but do pay attention to them, especially in packaged foods.

The serving sizes of processed foods are often smaller than most people eat in one sitting, and those calories can really add up. If you really want to become familiar with the calories in the foods you’re eating, use an app to track your intake for three to seven days. This will help you recognize which foods and drinks may be contributing the most calories to your plate.

3. Fill Your Plate With Veggies

“When moving to a plant-based diet, make sure to focus on eating lots of fruits and veggies,” says Hultin. “Half your plate at meals should be veggies, actually, whether you’re plant-based or omnivorous” she adds. Not only are fruits and vegetables lower in calories than other foods, but they are also rich in fiber, which takes a long time to digest and contributes to overall satiety. That means you’ll feel fuller longer after eating fiber-rich foods, and you’ll be less likely to overeat later in the day.

As an added bonus, fruits and vegetables are also rich in vitamins, minerals, and antioxidants, which “can also help reduce certain types of cancer and improve both blood sugar and some cardiovascular markers,” says Hultin.

4. Limit Added Sugar

Unfortunately added sugar is in most packaged foods. The top sources of added sugar in the American diet come from soft drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. Not only does eating more than the recommended 150 calories of added sugar per day cause weight gain, but research has linked added sugar intake to an increased risk of death from heart disease.

The best way to limit added sugar intake is to eat a whole food plant-based diet and read the nutrition labels. Some foods have natural sugar, which is perfectly fine to have but look for the “added sugar” line on the nutrition facts label. If it’s more than 5-6 grams, consider that food a once-in-a-while treat.

5. Sprinkle in Healthy Fats

Although fats have more calories per gram than carbs and protein (9 calories per gram versus 4 calories per gram), they do play a role in a healthy weight loss plan. A study of healthy young adults showed that regularly consuming foods that contain polyunsaturated fats like walnuts, may be associated with favorable responses in appetite-regulating hormones. In other words, eating “good” unsaturated fats helps keep you feeling full, which is a necessary component of weight loss.

6. Exercise, Sleep, and Hydrate

Although weight loss is primarily linked to diet, it’s also important to pay attention to exercise, sleep, and hydration habits. Make it a priority to get at least 30 minutes of moderate to vigorous activity each day, as well as 7-8 hours of sleep per night.

Sleep deprivation is linked to greater chances of being overweight. Some people reach for food when they are dehydrated. Drink plenty of water to stay hydrated throughout the day to avoid falling into this trap.

Bottom Line: A Plant-Based Diet is Great for Sustaining a Healthy Weight

For more research-backed content, visit The Beet’s Health & Nutrition articles. 

The post 6 Easy Ways to Lose Weight While Following a Plant-Based Diet appeared first on The Beet.

Are Beans Carbs or Protein?

Technically, beans are a starchy vegetable, and they do contain carbs, but beans are so full of protein that most people eating plant-based or trying to get more high-fiber foods into their diet, turn to beans as a great source of protein, fiber, and other important nutrients.

Still, if you worry about the carbs in plant-based proteins like beans or other vegetables, you are not alone. After all, beans and legumes are quite starchy and if you are trying to follow a low-carb diet, the carbs in beans can add up. I hear from my clients that they are constantly worried that carbs make you gain weight. That’s not exactly the case. Let me set the record straight.

Balancing carbs and protein on a plant-based diet may seem like an impossible task. But not all carbs are created equal, so I tell people that they really shouldn’t worry too much about the carb content of the foods they are eating on a whole food plant-based diet. Here’s why.

Are Carbs “Bad” for You?

In the nutrition world, the claim that eating carbs make you fat is one of the biggest misconceptions around. Fruits, vegetables, whole grains, beans, and legumes all fall into the carb category, along with soda, desserts, chips, pretzels, and other processed foods.

Distinguishing the healthy from the not-so-healthy carbs is one of the keys to figuring out how to eat right on a plant-based diet. Whereas whole food carbs provide beneficial vitamins, minerals, fiber, and antioxidants to the diet, processed refined carbs often lack nutrients, which get stripped out in processing. It’s well known that eating an ultra-processed diet is associated with an increased risk of obesity and heart disease, making choosing the right type of carbs key to a healthy diet.

The Dietary Guidelines for Americans recommend that 45 to 65 percent of your total daily calories come from carbohydrates. In other words, the majority of your diet should consist of carbs. This translates to about 3 to 5 grams per kilogram (1.3 to 2.2 grams per pound) of body weight per day. For a 150-pound individual, that’s about 195 to 330 grams of carbs each day.

How Many Carbs Do You Need Per Day?

The number of daily carbs a person needs varies greatly based on activity level, with active people needing more. Since carbs are the primary fuel for exercise, those who engage in regular endurance activity may need anywhere from 5 to 10 grams of carbs per kilogram (2.2 to 4.5 grams per pound) of body weight per day. For that same 150-pound person, that equals 330 to 675 grams of carbs each day.

Why is the recommendation for carbs so high? Well, this macronutrient plays an important role in maintaining energy levels for daily life and exercise and fueling the brain and other organs. What’s more, eating a diet rich in fruits and vegetables (aka carbs) can help reduce the risk of many chronic diseases, like cardiovascular disease, type 2 diabetes, cancer, and obesity. Despite these benefits, only 9 percent of adults eat the recommended amount of vegetables and 12 percent of adults eat the recommended amount of fruit, according to CDC analysis.

What Are Complex Carbs?

When you look at the carb count on beans, lentils, or brown rice, you may feel like you exceed the recommended percentage of daily carbs. This is because these legumes –– as well as the carbs in vegetables and whole grains –– are “complex” carbs rather than simple carbs, and have long molecule chains which give your body vitamins, minerals, and fiber as well as energy.

After all, 100 grams of lentils has 9 grams of protein and 20 grams of carbs, as compared to 32 grams of protein and zero grams of carbs in 100 grams of chicken. If you’re eating a wide variety of fruits, vegetables, beans, legumes, soy products, nuts, and seeds, chances are that your daily carb count falls within 45-65 percent of calories. And research suggests that it may not matter even if it goes beyond that “ideal” range.

A recent study in the journal Nature Medicine placed 20 participants on either an animal-based diet with 10 percent carbs and 75 percent fat or a plant-based diet with 75 percent carbs and 10 percent fat. Both groups consumed 5 percent of calories from protein, and neither restricted calories. Although the higher-carb plant-based eaters experienced higher insulin spikes after eating, they ate fewer total calories and lost more body fat than the low-carb eaters. Although this study was small in size, the results are promising and warrant further investigation.

An animal study used 29 different types of diets to test the carbohydrate-insulin model, a theory that suggests that insulin spikes occurring after eating carbs increase calorie intake and decrease energy expenditure, leading to weight gain. Like the people in the previous study, after three months, the mice on the higher-carb diets actually ate fewer calories, gained less fat, and had lower body weight. Lastly, a recent review of current research found that a high-carbohydrate diet or increased percentage of total energy intake in the form of carbohydrates does not increase the odds of obesity.

Bottom Line: The Complex Carbs in Beans Are Good for You.

When eating a plant-based diet don’t worry about the carbs in beans and other legumes since, vegetables, fruit, and other whole foods contain fiber that can slow down nutrient absorption and keep you feeling full longer, and prevent insulin spikes.

Of course, eating too much of any macronutrient can cause weight gain. If you constantly consume more calories than you burn off, the body stores those calories as fat.

This can happen when the excess calories are carbs, protein, or fat. Plant-based diets are associated with lower body mass index (BMI), so don’t worry about carb counting if you’re eating a primarily whole-food, plant-based diet.

For more research-backed content, visit The Beet’s Health & Nutrition articles. 

The post Are Beans a Protein or a Carb? Should You Limit Them? An Expert Answers appeared first on The Beet.

Q: What Does Organic Really Mean?

A: The term “organic” is regulated by the United States Department of Agriculture (USDA), so food has to meet certain criteria before baring the “organic” seal. Produce can be labeled organic if it’s grown on soil that hasn’t been contaminated with any prohibited substances (most synthetic fertilizers and pesticides) for at least three years before the harvest. It seems simple enough, right? Well, it’s not all black and white.

The National List of Allowed and Prohibited Substances defines synthetic and natural substances that can and cannot be used in organic crop production. You may be surprised to find out that there are a limited number of non-organic substances that may be used to grow organic products in particular situations. And, organic farmers utilize pesticides made from natural materials to grow their crops. That means organic crops are not free from all pesticides, just the synthetic ones.

In other words, the term “organic” is confusing, and all of the mixed messages can cause analysis paralysis when standing in the produce aisle. As a matter of fact, a recent study in Nutrition Today found that uncertainty about organic produce messaging can cause people to buy fewer fruits and vegetables overall.

Deciphering the Dirty Dozen

The Dirty Dozen and Clean 15 are two lists that perpetuate the skepticism over the organic versus conventional debate. The Environmental Working Group (EWG) is a non-profit organization that analyzes a combination of the USDA’s test data with their own tests to determine the types of fruits and vegetables containing the largest amount of pesticides. The 12 with the most pesticides make up the Dirty Dozen, while the ones with the least pesticides are considered to be the Clean 15.

These lists make for sensationalized headlines, but it’s not as bad as it sounds. Carl Winter, Ph.D., toxicologist at the University of California, Davis, told the Alliance for Food and Farming (a nonprofit organization made up of both organic and conventional farmers) that the EWG’s methodology for testing the produce is arbitrary. “To accurately assess consumer risks from pesticides, one needs to consider the amount of residue on the foods…the amount of food consumed… [and] the toxicity of the pesticides. The methodology used by EWG ignores all three,” says Winter. Plus, the U.S. Food and Drug Administration (FDA) suggests washing your produce under running tap water, which usually removes or eliminates any existing residues on both organic and conventional produce.

A paper in the Journal of Toxicology studied the EWG’s Dirty Dozen list and found that exposure to the most commonly detected pesticides creates very little health risks. The authors add that eating organic produce in place of conventional doesn’t reduce these tiny risks. In other words, the Dirty Dozen list creates more stress than is necessary, and you shouldn’t let it dissuade you from buying produce.

Q: When Should You Buy Organic?

A: Let’s be honest, organic produce is expensive. If you can afford to buy it and it’s important to you, go ahead and add it to your shopping list. But if organic is outside of your budget, eating conventional plant-based food is better than not eating any at all. Unfortunately, only one in 10 Americans eat the recommended amount of fruits and veggies each day, according to the Centers for Disease Control and Prevention (CDC), and negative messages about products don’t help. To get your daily doses of vitamins, minerals, antioxidants, and fiber, it’s better to eat conventional fruits and vegetables than none at all.

Bottom line: Eat more plants, no matter which type you choose.

The post Ask The Expert: When Should You Buy Buy Organic Food Versus Conventional? appeared first on The Beet.

It’s no secret that filling your plate with mostly whole foods is one of the healthiest ways to eat. In fact, whole foods and a plant-based diet fit pretty perfectly together, as both consist of eating foods in their most natural state. Whether you think your diet can use a little tweaking or you want to learn exactly how to do a more whole foods approach, here are the ins and outs of how to eat a whole food, plant-based diet. 

What Is a Whole Food Diet?

First, this isn’t really a “diet.” As a matter of fact, there isn’t a true definition of a whole foods diet, but the main premise consists of choosing whole foods that are free of additives or processing. There’s no restriction or hard-set rules, no calorie or carb-cutting, and no weight loss guarantees. Instead, eating whole foods is a lifestyle that is meant to keep you healthy and help prevent disease.

A whole food, plant-based diet includes fruits, vegetables, beans, legumes, nuts, seeds, and whole grains. Packaged foods, like processed snacks, desserts, sugar-sweetened beverages, and anything with artificial additives don’t fit into this style of eating.

The Benefits of a Whole Foods Diet

Eating a whole foods plant-based diet has its perks. These foods are rich in nutrients, including vitamins, minerals, antioxidants, phytochemicals, fiber, protein, and healthy fats. And eating these nutrients has been directly linked with lower risks of diseases.

One research study published in Nutrition Diabetes examined how following a whole foods, plant-based diet affected obese adults, and found that doing so improved both body mass index and cholesterol levels over just a six month period.

In other words, you’ve got nothing to lose (except for maybe a few pounds) by choosing more plant-based whole foods.

Let’s take a closer look at each plant-based whole food group. 

Fresh Fruits and Vegetables, Every Day

Consider the produce aisle the command center of a whole foods diet, as it’s filled with fresh fruits and vegetables straight from the ground. 

But don’t discount frozen fruits and vegetables, which are usually flash-frozen right after being picked from the crop (and are preservative-free). The same is true for most canned fruits and vegetables, just check the label to ensure there is no added salt or sugar.

Dried fruits also fall into this category, as long as they don’t contain any added sugar (and avoid sulphur if possible). Last, pre-washed and pre-cut veggies are also additive-free and considered a whole food. 

Even though fruits and vegetables seem like your safest bet, there are some traps to avoid. Snacks like fruit leather, fruit snacks, and veggie chips are loaded with many unwanted additives. And while corn is a whole food, corn flakes or corn pops are nothing but unnecessary sugar. When in doubt, skip the boxed stuff and stick with fruits and vegetables as close to its original source as possible.

Beans and Legumes, Whole Protein and Fiber

Beans and legumes are excellent whole food sources of protein, fiber, and often iron. There are countless varieties of beans, such as black beans, black-eyed peas, kidney beans, and white beans. As for legumes, lentils, chickpeas, peanuts, and soybeans are all whole food approved choices.

Some people who follow a whole foods plant-based diet only use raw beans and legumes, while others utilize the canned varieties. It comes down to personal preference, but keep in mind that canned beans and legumes are usually packaged with some salt, so you should rinse and drain them before eating. Canned beans can also expose you to a harmful chemical called bisphenol-A (BPA) or bisphenol-S (BPS). These chemicals have been linked to a number of health risks including metabolic disorders. 

Nuts and Seeds, Whole Food Fats

Nuts and seeds are major sources of healthy fats in a plant-based diet. All nuts and seeds, such as walnuts, pistachios, almonds, Brazil nuts, macadamia nuts, pecans, chia seeds, sesame seeds, flax seeds, poppy seeds, and hemp seeds are great addition to a whole foods diet.

To keep these foods truly whole, opt for unseasoned varieties without added salt or sugar. Nut butters that are just ground nuts are fine, but avoid the ones that have other ingredients, like honey or other flavors – these can often be secret sugar bombs and a faux whole food source instead of the real deal.

Whole Grains

Grains can be deceptive because some are whole, while others are processed. Most cooking grains like barley, oats, brown rice, farro, spelt, quinoa, and even popcorn are whole foods.

To make sure you’re buying a whole grain, simply scan the label before you buy. Look for the Whole Grain stamp created by the Whole Grains Council that’s already on many foods in grocery stores or read the ingredients list and make sure the word “whole” is the first ingredient followed by whatever grain is in it. And don’t be fooled by terms like “enriched” or “wheat flour” which are not whole grain sources.

What About Wheat?

Whole wheat is technically a whole food, but it’s often used in processed cereals and breads. White bread and white rice have parts of the grains removed, so these are not considered whole foods. But when opting for whole wheat products, such as bread, be sure to read the labels for “whole grain wheat” or “whole wheat flour” to ensure you’re getting a true wheat product.

You may also want to double-check anything promoted as “multi-grain.” This can make food sound healthier than it is and even though it may contain “multi” grains, it may still be loaded with processed flours and sugar.

The post How to Start Eating a Whole Food, Plant-Based Diet appeared first on The Beet.

Plant-based diets are healthy for all age groups, but teens, especially, need to ensure their meals are well planned to include the nutrients they need for normal growth and development, and that includes regular menstruation. Amenorrhea is the term that doctors use when someone hasn’t had their first period by age 16 or experiences an absence of three or more periods after starting menstruation.

Why you might lose your period on a plant-based diet

There are a number of scenarios where people may experience amenorrhea while eating a plant-based diet. Experts explain why this may happen and what you can do about it.

Not eating enough calories

Amenorrhea can happen on any kind of diet, but it can be more common among those switching to a plant-based diet if they eat too few calories. “Unintentionally, people could be decreasing their caloric intake when transitioning to a plant-based diet, which may cause someone to lose their period,” says Tracy Lockwood Beckerman, registered dietitian and author of The Better Period Food Solution.

Animal foods, such as meat and dairy, tend to have more calories than their plant-based counterparts. If someone eats the same volume of food on a plant-based diet they are likely to take in fewer calories. Three 3 ounces of chicken has about 204 calories, whereas three ounces of tofu has 64 calories, so switching to plant-based foods may mean that someone is only getting a fraction off the calories they were consuming on a diet of meat and dairy.

Eating enough calories for weight maintenance sends a signal to the brain to secrete hormones that tell the ovaries to release reproductive hormones necessary for your monthly cycle. Without enough calories, the body prioritizes sending energy to other organs, and the reproductive cycle temporarily shuts down. “The body needs ample calories to trigger a period, so if someone sharply reduces their caloric intake or quickly loses weight while following a plant-based diet, their period may subsequently come to a pause,” says Beckerman.

Over-exercising

Reducing calories on a plant-based diet coupled with excess exercise can increase the risk of losing your period, says Beckerman. “If someone is making a lifestyle change of switching to a plant-based diet, it’s possible that their exercise routine was also modified – and amped up – which could lead to a paused cycle.”

Excessive exercise, whether accompanied by reduced calorie intake or not, can cause the body to produce more stress hormones, which can interfere with the production of reproductive hormones and affect someone’s menstrual cycle.

Menstrual irregularities are known to happen among 54 percent of high school track athletes, according to studies, and ‘the female athlete triad’ is a medical condition often observed in physically active girls and women, involving low-calorie diets that may include disordered eating, menstrual dysfunction, and low bone mineral density.

Disordered eating

Disordered eating and calorie restriction can cause menstrual irregularities and amenorrhea. However, although people eating plant-based diets can experience eating disorders, it’s become a bit of a stereotype amongst health professionals according to dietitian Taylor Wolfram in an article in The Washington Post.

Any diet that restricts food groups could attract people who are susceptible to disordered eating including keto, paleo, or other popular diets. However, it’s important that people eating a plant-based diet and those around them are aware of signs of disordered eating, such as not allowing any ‘fun’ foods like vegan ice creams, cheeses, or fake meats. “There can be fear-mongering around these foods, just like non-vegan fun foods, and it’s important to open up access and permission to all vegan foods” Wolfram tells The Washington Post.

If someone thinks they may be experiencing disordered eating, it’s important that they speak to a health professional and get support.

What happens when you lose your period?

According to Beckerman, losing your period comes with a litany of negative side effects, some of which are more noticeable than others. “First and foremost, the likelihood of getting pregnant dramatically decreases because there is a very small chance that the body is regularly ovulating,” says Beckerman. Without ovulation, the body does not release an egg necessary to be fertilized for conception (however, someone should check with their doctor before avoiding contraception). As a side effect, “other physical and emotional symptoms may occur due to the irregular patterns of hormones, such as fatigue, skin changes, body aches, abdominal discomfort and irritability,” adds Beckerman. What’s more, research indicates that amenorrhea in athletes or people with eating disorders can cause low bone mineral density which is a risk for osteoporosis.

How can you restart your cycle?

Anyone who misses menstrual cycles should check with their doctor to see if they are pregnant or if there is an underlying cause for their menstrual irregularities.

Beckerman advises that plant-based eaters who lost their period must make sure they’re eating enough calories from food. If you’re unsure whether or not you’re getting enough calories, take notice of how your clothes fit you. If you’ve unintentionally lost weight, chances are that your clothes will feel baggier on you.

You can also track your calories through a fitness tracker, although this is not advised for those with a history of an eating disorder. And if all else fails, meet with a Registered Dietitian (RD) to ensure you’re meeting your nutritional needs. In a study of 50 athletes, researchers found that nutritional interventions provided by an RD, such as creating a meal plan with sufficient calories, helped restore menstruation after 9 months to a year.

“It’s key to eat plenty of healthy fats like walnuts, flaxseeds, avocados and extra virgin olive oil to help with hormonal production and adequate vitamin and mineral intake,” says Beckerman. “Plus, aiming for foods with vitamin D, such as mushrooms, and foods high in zinc like sunflower seeds and almonds can help with hormone balance,” she adds.

The Bottom Line: You should not lose your period on a plant-based diet

Make sure you are eating enough calories and including heart-healthy fats such as flaxseeds and avocados in order to not lose your period when you go plant-based. Over-exercising can cause a loss of periods, as can disordered eating. If you lose your period, you should seek professional guidance from a dietician for your nutritional needs, and see a doctor to rule out serious health issues.

The post Is it Normal to Lose Your Period on a Plant-Based Diet? An Expert Answers appeared first on The Beet.

First, What Exactly Is Iron?

Iron is a mineral found in food that delivers oxygen via red blood cells throughout the body. It may sound trivial but having enough iron in the blood is crucial for the cells to produce energy for daily life. Low levels of iron can lead to deficiency or anemia, which are accompanied by annoying side effects like extreme exhaustion, dizziness, headaches and frequent infections. In short, you need enough iron in your body to not feel completely crummy all day.

The Two Camps of Iron

There are two types of iron and depending on which kind you’re primarily eating your iron levels will be different. Heme iron is iron that is most easily absorbed by the body, and it comes from meat like beef, chicken, pork, and seafood. Non-heme iron is not as well absorbed, and it’s found in plants like grains, fortified cereals, beans, nuts, seeds, vegetables, and dairy.

Research from the American Journal of Clinical Nutrition has found heme iron absorption rates to be about 15-35%, while a study published in PLoS One found non-heme iron absorption rates to range from 1-22%. Yet surprisingly, research has found that vegetarians and vegans are no more likely to be iron deficient than the rest of the population. In fact, “A diet rich in whole grains, legumes, nuts, seeds, dried fruits, iron-fortified cereals and green leafy vegetables provides an adequate iron intake.” the study found.  But since their iron source is non-heme iron, those on a plant-based diet must aim to eat more than the recommended amounts, as not all of the iron they eat will be completely absorbed by the body.

The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg) for female adults and 8 mg for male adults.

However, the NIH recommends vegetarians eat 1.8 times more iron than meat-eaters. Whether you’re completely or only partially plant-based use this recommendation as a guideline to make sure you’re consuming enough iron. And if you’re worried you’re not getting enough plant-based iron in your daily diet. See our handy cheat sheet below for the plant-based foods with the highest amounts of iron, and ask your doctor to check your iron levels. If they are low, discuss with them if adding an iron supplement to your daily diet is right for you.

How to Increase Iron Absorption

There is a secret to maximizing the amount of non-heme iron your body can take in. Pairing iron-rich ingredients with foods that are high in vitamin C actually enhances the absorption of iron. It’s as simple as adding bell peppers to your stir fry, topping a baked potato with sautéed spinach, or eating cashews with strawberries for a snack. (Just skip the Greek yogurt because calcium can interfere with your body’s ability to absorb iron.)

The Best Plant-Based Iron Sources

1. White Mushrooms
1 cup cooked = 3 mg iron (17% daily value (DV))

There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils
1/2 cup = 3 mg iron (17% DV)

You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes
1 medium potato = 2 mg iron (11% DV)

The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews
1 ounce = 2 mg iron (11% DV)

Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu
½ cup = 3 mg (15% DV)

Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.

Keep in mind that you can easily get the iron you need from a plant-based diet.

The post How to Get Enough Iron When You’re Following a Plant-Based Diet appeared first on The Beet.

Here, Natalie Rizzo, a New York-based Registered Dietician, tells you how to know that you need to try taking a supplement to boost your energy, mood, and overall wellbeing.

Q: Sometimes I feel I am doing so well and my energy is good but then even with the same diet or just slightly different I get so tired. Could I be deficient in something? How do I know?

A: One of the most common complaints I hear from those who are new to plant-based eating is a lack of energy. This is especially true among fitness enthusiasts since they often are used to burning more calories and sweating out more electrolytes. Many people turn to plant-based eating because they think it will make them feel healthier overall, but then they are disparaged when instead, for a few weeks, they feel lethargic. After all, plant foods like vegetables, fruit, nuts, seeds, legumes, and whole grains are full of vitamins, minerals, and antioxidants, so shouldn’t they give you an energy boost?

If you’re doing it well and avoiding junk food like chips and candy (technically you can be vegan and eat sugar all day long), a whole food plant-based diet should make you feel great and enhance your energy levels. But if you’re not paying attention to getting enough of the right nutrients, you may end up with a deficiency that will zap your energy.

Do you have a nutrient deficiency?

There are certain nutrients you need to pay close attention to on a plant-based diet. Iron and Vitamin B12 are found in meat and dairy, which makes it harder for someone to get on a strictly plant-based diet. But nowadays even plant-based foods are enhanced and infused with these two must-have essential vitamins and minerals, so whether you are using non-dairy creamers or milk, many of them are fortified.

That doesn’t mean you can’t get these nutrients on a plant-based diet, it just means that you need to pay closer attention to the foods you choose. Let’s take a closer look at these nutrients.

Iron

Iron is a mineral that is necessary for the formation of hemoglobin, a protein that delivers oxygen throughout the body. It plays a crucial role in energy metabolism, and working muscles need iron to function properly.  Therefore, low levels of iron can cause side effects, like extreme exhaustion, dizziness, headaches, and frequent infections.

The reason that plant-based eaters need to be more cautious about iron is that there are two types–heme and non-heme. Heme iron comes from animal foods, and it’s the type of iron that is most easily absorbed by the body. Non-heme iron comes from plant-based foods, and it’s not as well absorbed by the body.

A review of 27 studies showed that vegetarians are more likely to have lower iron stores compared with non-vegetarians. That said, the authors noted that since high iron stores are related to high animal food intake, those who eat more iron have an increased risk for certain diseases, such as type 2 diabetes. Therefore, the study authors recommend that all types of eaters should consume more plants to control their iron status.

If you think you may have an iron deficiency, ask your doctor to do a simple blood test. They can assess iron status very quickly through a blood draw and advise you on the right supplemental dose to take. Iron is a mineral that can be dangerous in high amounts, so do not take a supplement unless you’re deficient. It also never hurts to eat more of these iron-rich foods. 

Vitamin B12

Another deficiency that can wreak havoc on your energy is Vitamin B12.  This nutrient plays a role in converting food into glucose to provide energy for exercise, as well as the nervous system, blood, and bone health.

Vitamin B12 is made by microorganisms in the animal’s intestines or diet, which is why the most prevalent sources come from animal foods. Humans are not able to make their own Vitamin B12, and the same goes for plants. Some fermented plant foods, like tempeh, have Vitamin B12 because the bacteria used to make the food also produces the vitamin. But generally, plant foods are naturally lacking Vitamin B12.

That said, many manufacturers fortify plant foods with this vitamin so that plant-based eaters can get enough. Most plant-based milk, breakfast cereals, faux meats, nutritional yeast, and even some grains are fortified with Vitamin B12.

A review of the literature found that Vitamin B12 deficiencies among plant-based eaters can vary wildly. The researchers observed a deficiency range of 0 to 86.5% among adults, with higher deficiency prevalence in vegans than vegetarians.

Luckily, assessing a B12 deficiency is easy as well. Ask your doctor to do a blood draw to determine if your Vitamin B12 blood levels are high enough. If you’re deficient, you may have to get Vitamin B12 injections or take a sublingual B12 supplement to get your levels back up to normal.

Other reasons you might be tired

Of course, there are other reasons you may be tired all the time like you’re exercising constantly and not giving yourself rest days to recover properly. Or maybe you’re not getting enough sleep or you’re drinking too much alcohol, which can interfere with sleep. Whatever the cause, it’s important to consult with a healthcare professional to figure out what’s really going on. If it is diet-related, a doctor or Registered Dietitian should be able to help.

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

The post If You Constantly Feel Tired, Our Expert Answers How to Know if You’re Nutrient Deficient appeared first on The Beet.

Q: How can I be plant-based and keto and still get enough nutrients but not too many carbs? Can you please explain how net carbs work? 

A: The keto diet is a high-fat diet that many people use successfully for weight loss. For most dieters, it includes eating a large amount of red meat, butter, and oils to achieve the necessary high-fat and low-carb mix that puts the body into ketosis. But for plant-based eaters, following a keto diet can be a little bit tricky, but still possible. It’s a much healthier choice since you don’t cut out an entire food group, of vegetables, that are high in antioxidants and nutrient-dense, and a healthier approach, especially when it comes to your heart and building up your immune system. Before delving into how to make keto work for you on a plant-based diet, let’s take a look at the facts about the keto diet.

Is a ketogenic diet good for you?

People following the keto diet are trying to force their bodies to burn fat. They eat 70 to 80 percent of calories from fat, 15 to 20 percent from protein, and 5 to 10 percent from carbs. For someone on a 2,000 calorie diet, that’s about 25 to 50 grams of carbs per day. 

Many people jump on the keto diet train because they believe it might help them lose weight. One study found that obese men who followed a keto diet for weeks felt less hungry overall, which may play a significant role in the ability to lose weight. Another review of the research backs up this claim that a ketogenic diet may suppress appetite. 

That said, the keto diet is highly restrictive, making it difficult to follow long-term. And the keto diet is not all that well-balanced. For example, fruits, vegetables, beans, and legumes are rich in carbs, which means you need to limit your intake of these healthy foods that are full of fiber, phytonutrients, and antioxidants (all great for you) on the keto diet. Plus, there is a multitude of other not-so-pretty side effects.

Those who transition to a keto diet tend to experience the “keto flu,” a combination of nausea, fatigue, headaches, and just overall feelings of crappiness, a nasty side effect of carb withdrawal. A buildup of ketones (which are released in the kidneys as fat gets burned for fuel) creates acetone in the body, which can cause bad breath and more unhealthy side effects. One recent study found that rats in the lab showed signs of heart scarring after months on a keto diet. Not to mention that fiber intake is limited, so you might become constipated. 

While I don’t recommend the keto diet, if you insist this is the way you want to go, there are ways to follow it as healthily as possible. Here are some things to consider.

Net carbs

Many keto eaters aim to get less than 20 grams of net carbs per day. Net carbs are the carbohydrates in food minus fiber and any sugar alcohols (that don’t add to your carbs). For example, a ½ cup of chickpeas has 19 grams of carbs, 4 grams of fiber, and nets out at 15 grams of net carbs. 

This means that any complex carb-containing foods like vegetables that have more fiber end up being lower in net carbs. To get the highest variety of healthy produce in your keto-friendly diet, choose from these fruits and vegetables that are lower in net carbs. 

• Spaghetti Squash (1 cup): 8g net carbs
• Avocado (1 whole fruit): 4g net carbs
• Broccoli (1 cup florets): 4g net carbs
• Zucchini (1 cup): 3g net carbs
• Cauliflower (1 cup florets): 3g net carbs
• Tomato (1 fruit): 3 g net carbs
• Asparagus (1 cup): 2 g net carbs
• Spinach (1 cup): 1g net carbs
• Celery (1 cup chopped): 1g net carbs

Healthy fats

The base of any keto diet is fat, but luckily plant-based fats are usually the “good” kind. Fat from oils, nuts, seeds, and avocados are unsaturated fats, which have been shown to raise beneficial HDL cholesterol levels. On a keto diet, the majority of your diet (70-80%) will come from fat. That means loading up on nuts and seeds and drizzling olive oil on most foods.

Be mindful of your saturated fat intake though. Saturated fat is mostly found in animal products, but it’s also the main source of fat in coconut. Therefore, coconut-based cheese, yogurt, or milk should be more of a once-in-a-while treat, rather than a daily item. 

Low-carb proteins

Plant-based proteins pose a tricky problem for a keto eater. Beans and legumes are rich in carbs, making them frowned upon on the keto diet. For that reason, your go-to plant-based protein will likely be soy. Three ounces of tofu only has 2 grams of net carbs, while three ounces of tempeh has 6 grams of net carbs. Nuts and seeds also contribute protein, but they are much higher in healthy fats. 

Bottom line: If you really want to try a plant-based keto diet, make sure you stick with whole foods. Vary your food intake to make sure you’re getting a variety of vitamins, minerals, and antioxidants. And definitely consult with a health care professional if you have questions. 

The post The Healthiest Way to Eat Keto, From a Nutritionist appeared first on The Beet.