No matter the approach you choose, or the reason –– for your health, for the planet, or for animals –– the eventual goal is to take all the meat and dairy of your kitchen and focus instead on filling your plate with as many vegetables, legumes, fruit, nuts, seeds, and whole grains as possible.

How Do I Start a Plant-Based Diet?

Here are the most common questions you may have ahead of your switch to a more plant-based diet. From plant-based protein sources to vitamin supplements, we asked experts to break down the most frequently asked questions.

The Top Questions Surrounding Eating a Plant-Based Diet

1. Who Should Go Plant-Based?

Anyone who wants to be healthier or save the planet. You don’t need to have a doctor’s note that tells you to clean up your diet. Assume that the best practice, health-wise, is to prevent all major diseases as much as possible, by choosing a healthier lifestyle. That means eating more plant-based foods, fewer animal products, and staying away from junk food or highly processed (bagged, boxed) snacks.

When you think about the climate disasters that have befallen the globe this past summer, from floods in Europe to droughts and fires in the western United States, it’s clear that climate change is upon us, and no longer a “future” problem. Animal agriculture accounts for one of the biggest contributors to man-made greenhouse gases, while plant crops such as sorghum and others grab CO2 out of the atmosphere and return it safely to the soil, to enrich our food.

If you want to eat for the planet, and for your health, then go mostly or fully plant-based.

2. What is the Difference Between Plant-Based and Vegan?

You’ve likely been hearing the term plant-based crop up in conversation or on grocery store shelves and restaurant menus everywhere, but what does it mean exactly? There is widespread confusion surrounding the terms plant-based and vegan because, while similar in meaning, they are not exact synonyms, yet are often used interchangeably.

Vegan refers to a diet without any animal products, and plant-based refers to a diet that is largely comprised of plants. So, while a vegan diet may be plant-based, plant-based diets are not always vegan. Knowing the difference between vegan, vegetarian, flexitarian (where you eat mostly plant-based but still allow yourself small amounts of meat, dairy, and fish in a flexible diet), can help you decide the dietary approach that’s right for you.

3. When is the Best Time to Eat Plant-Based?

Start now, even if it’s just by adding juicing one meal a day. People sometimes wait to start any diet, until after a wedding, a vacation, or an illness. If you do it now, you’ll benefit from the seasonal vegetables that are plentiful this time of year. Start and if you need to take a break or have a meal that is not fully plant-based don’t worry. Every incremental step in the plant-based direction makes you healthier.

In fact, just three days of adding juicing to your diet are enough to tip your microbiome to be healthier, one study found, and the benefits lasted 14 days later. And another recent research finding shows that just 5 plant-based meat alternatives a week (instead of real meat) is enough to change your microbiome and make it healthier.

The point is the more plants and less meat you eat, the healthier you’ll be, starting now. So rather than wait, just start and do the best you can. You’re moving in the right direction!

The amazing thing is how quickly your body will react and begin to feel better. In just a matter of days, your body gets healthier on a plant-based diet.

4. Why Should I Go Plant-Based?

Here at The Beet, we want to encourage as many people as possible to adopt a more plant-based diet, but don’t just take our word for it: There are well dozens of recent studies that show how a plant-based diet can benefit your heart health, lower your lifetime risk of cancer, help you avoid diabetes and keep you from ever hearing that you are a candidate for having a heart attack, or suffering a stroke or any of the other related symptoms of heart disease.

The main reason that going plant-based is that you are getting your protein and nutrients from clean sources –– plant foods that grow in the ground, on bushes and trees, and the leaves themselves –– as opposed to from meat which comes bundled with artery-clogging saturated fat that can cause high cholesterol, high blood pressure and even heart failure.

Not to state the obvious, but plants have fiber (it’s what keeps them reaching for the sky) and all that fiber acts as probiotics and prebiotics in your gut, switching it over from unhealthy bacteria balance to healthy bacteria, which is the genesis of what drives our body’s health processes. Your gut health essentially rules the immune system, circulation health, and all the other cellular processes in the body.

Going plant-based (adding more whole foods and cutting out animal products and highly processed foods with added sugar that have had all the nutrients stripped out of them) has so many incredible health benefits associated with it that you will help your body fight every major lifestyle disease.

Every week, there are new studies that show that eating plant-based is healthier, as research proves, again and again, that plant-based foods are healthier for you – from your gut to your heart, as well as for your brain and your immune system – and see how you feel when you start eating this way. It only takes a few weeks to start seeing results like clearer skin, lower cholesterol, and reduced blood pressure.

If you want to check with your doctor and get a baseline blood test and blood pressure reading before you start your new plant-based diet, you may enjoy knowing that what the research says is true: Your major health markers will improve, along with your diet.

5. What are Plant-Based Protein Sources?

Everyone asks this. From plants! Where do great apes or racehorses get their protein? And these are all bigger, stronger, faster animals than you are. It turns out that protein in plants gets passed through the animal that eats it to us, but with a whole lot of unhealthy stuff in the mix, especially saturated fat.

If we just cut out the middle man (or beast) we can get all the protein you need that’s clean, packed with vitamins and nutrients, and are full of gut-healthy fiber. Plant-based foods like tofu and seitan have plenty of protein, but so do whole foods. Don’t believe us, check out the top 10 sources of plant-based protein, according to a nutritionist.

If you don’t want to eat tofu or seitan (both amazing sources of protein), then pile on the veggies, snack on nuts, choose whole grains like brown rice, and make a habit of sprinkling seeds on your salads and smoothies. Vegetables, legumes, and whole grains like quinoa, plus nuts and seeds all are great sources of protein on a plant-based diet.

Everyone is obsessed with protein, but fiber is actually your diet’s unsung hero. It keeps us feeling food, and slows down the food that gets absorbed into the body, which makes your body believe that fuel and essential nutrients are still on hand, so no need to eat again, Plants have fiber, and animal products don’t. Add as much fiber to your diet as you can to be your healthiest.

To get more fiber in your diet, focus on eating more plants, especially the 20 best sources of fiber.

6. How to go plant-based? Here’s how to start, according to an RD

As we said, there is no single best way to go plant-based and it depends on your personality. If you ever smoked, did you kick it cold turkey, use the patch, or just cut down? The same question applies here. The best way to go plant-based? The way you’ll do it and stick to it.

To steer you towards the best way to begin eating a more plant-based diet, a Registered Dietician breaks down their tips to ensure you’re taking the right path for your health when you start on your plant-based journey.

One tip: start with breakfast. Oatmeal and berries, avocado toast, almond butter, and bananas all are amazingly filling, protein-packed healthy plant-based meals to start the day. Try new things and stick with them even if you falter. This isn’t an all-or-nothing binary equation. The more plants you eat the better, so keep going.

Worried about whether you’re going to be eating a balanced diet? You do need to pay attention to getting all the nutrients you need. Here’s how to have a balanced diet when going plant-based, from an RD. One way to have a balanced diet is to plan your protein sources and make sure that you eat enough heart-healthy fat since both keep you feeling full for longer than carbs and you won’t go reaching for junk food as readily.

Keep your pantry stocked with whole grains like oatmeal and brown rice or pasta, and make a huge batch of vegetable and tomato sauce and freeze it in smaller portions so no matter how hungry you are when you get home from work you can whip up a healthy meal in the time it takes to defrost. Meal prepping on Sundays is a great way to keep healthy food in the house.

7. Do You Need Supplements On a Plant-Based Diet?

You don’t technically need a supplement because you are eating plant-based. You likely would need to take B12 or vitamin D whether you ate a carnivorous diet or not, since both these are hard to come by naturally in the food you eat. There is a reason that milk (and some plant-based milk) is fortified: Americans don’t get enough vitamin D in their daily diets to reach what is considered a healthy amount.

We also need to prioritize Omega-3, a heart-healthy fatty acid that is found in algae, and that when fish eat, they pass it to us if we eat the fish. In any case, there are a few different vitamins and minerals that are tough to get, no matter how many veggie-packed grain bowls you down in a day. For that reason, there are seven supplements to consider taking on a plant-based diet. But before you take anything, other than whole foods, check in with your MD since she or he may want to do a quick blood test and see if you are in the normal range.

Read More: 7 Supplements You Might Consider on a Plant-Based Diet

8. Is Eating Plant-Based Expensive?

Everyone jokes that Whole Foods should be called Whole Paycheck. Okay, so that one store does seem to set us back more than we expect every time we visit, but it may be because instead of buying just one plant-based ice cream we feel the need to sample six or seven.

But is a plant-based diet expensive? Actually, the opposite is true: It’s less expensive to eat vegan or plant-based, especially if you are leaving meat and dairy out of the basket. Studies show that eating plant-based can actually cut your grocery bill significantly, flying in the face of the myth that eating healthy also means paying more.

One survey of shoppers found that going plant-based lowered their grocery bills by $23 a week, and other studies have found similar results. Rice and beans aren’t expensive, which is why half the world lives on these staples, no matter what their economic situation.

If you want to save money at the market, there are tips for buying in bulk on sale and saving a bundle.

9. Where Can I Learn More About Eating Plant-Based?

Now that you’re almost ready to get started, check out these documentaries to learn even more about how a plant-forward diet can benefit your health, and follow these plant-based influencers to inspire you along your journey.

You’ll find that influencers, athletes, actresses, singers, musicians, and others all want to share their tips for success on a plant-based diet. For inspiration and helpful tips to help you stick with it, check out these great sources:

• What to watch, including documentaries like What the Health
• Who to follow, on IG for major inspiration
• Plant-based athletes who are actually game-changers
• Celebrities who ditched meat, from actresses to musical artists
• The 5 best tips to stick with it from the editors and others

10. What Do I Eat On a Plant-Based Diet?

These breakfasts, lunches, dinners, snacks, and desserts are all the recipes to last all week and get started on your plant-based journey.

• Plant-Based Breakfasts
• Plant-Based Lunches
• Plant-Based Dinners
• Plant-Based Snacks
• Plant-based Desserts

Want to get The Beet‘s Ultimate Beginner’s Guide to Going Plant-Based emailed to you every day to make it even easier? Sign up here.

The post Your Beginner’s Guide to Going Plant-Based: Easy Recipes, Expert Tips & More appeared first on The Beet.

Meat contains protein because animals are fed a diet of plants that are high in protein, so if you cut out the middleman –– or middle cow, or middle chicken –– you can get the same amino acids that are the building blocks of protein just by going direct-to-the-source: vegetables.

How Much Protein Do You Need Per Day?

Women should eat approximately 45 to 55 grams of protein per day, or more if they are super active, whereas men need anywhere from 55 to 75 grams. This daily recommendation depends on your weight and activity level, so check out the best way to calculate your needs using this handy tool from Calculator.net.

The answer might surprise you for how much protein you really need, since you are likely getting more than enough, according to experts. Protein deficiency is rare in the U.S.

Other Great Plant-Based Protein Sources:

• The 15 Legumes With the Most Protein
• The 11 Nuts that Pack the Most Protein
• The 6 Seeds With the Most Protein

The Top 20 Veggies with the Most Protein

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Peas

If the pod, that peas are grown in, is split down the middle, that is an indicator they are ripe. Seeds inside the pod vary and can be green, white or yellow. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8g Calcium – 43.2 mg

3. Corn

Fresh corn is a great source of energy for those who like to stay active. Protein isn’t all that corn has to offer. Corn provides the body with potassium and B vitamins. 1 cup equals Protein – 5.4g Calories – 177 Carbs – 123g Fiber – 4.6g Calcium – 4.9mg

4. Artichoke Hearts

Artichokes are part of the sunflower family. The fiber in artichoke hearts is great for supporting digestion. 1 cup equals Protein – 4.8g Calories – 89 Carbs – 20g Fiber – 14.4g Calcium – 35.2mg

5. Asparagus

If not properly stored, Asparagus tends to go bad quickly, To elongate freshness, put damp paper towels around the stems, or place the entire asparagus bunch in a cup of water (like flowers) to maintain freshness longer. 1 cup equals Protein – 4.4g Calories – 39.6 Carbs – 7.4g Fiber – 3.6g Calcium – 41.4mg

6. Brussel Sprouts

Brussel sprouts have more Vitamin C than an orange. If your Brussel sprouts have a rancid odor that is an indicator you overcooked them. The smell occurs because the sprouts are composed of a great amount of sulforaphane. 1 cup equals Protein – 4g Calories – 56.2 Carbs – 40g Fiber – 4g Calcium – 56.2mg

7. Broccoli

If you are trying to lose weight broccoli is a great addition to your diet because it consists of 90 water and is also high in fiber. 1 cup (chopped) equals Protein – 3.8g Calories – 54.6Carbs – 11.2g Fiber – 5.2g Calcium – 62.4mg

8. Mustard Greens

Mustard greens provide the body with tons of Vitamin A, Vitamin C, Vitamin K and fiber. Adding steamed mustard greens into your diet has been known to lower cholesterol and reduce inflammation. 1 cup equals Protein – 3.2 g Calories – 21 Carbs – 2.9g Fiber – 2.8g Calcium – 104mg

9. Avocado

Avocado is commonly mistaken as a vegetable but it is technically a fruit. This fruit had to be included in our veggie list because it isn’t just tasty but super nutritious. Avocados are packed with protein but they are a great source of potassium and fiber. Avocados are a great addition to any salad, sandwich and even smoothie! 1 cup equals Protein – 3.0 g Calories – 240 Carbs – 12.8 g Fiber – 10.1g Calcium – 18 mg

Onions are an unappreciated food hero since they provide 20 percent of your daily Vitamin C and deliver an abundance of antioxidants that can reduce inflammation. 1 cup (chopped) equals Protein – 2.9g Calories – 92.4 Carbs – 21.3g Fiber – 2.9g Calcium – 46.2mg

11. Beets

The entire beetroot is edible including the leaves which contain loads of vitamin A, calcium, iron and potassium. Beetroot is high in sugar but is considered one of the most nutritious veggies used in salads and soups. 1 cup equals Protein – 2.8 g Calories – 74.8 Carbs – 17g Fiber – 3.4g Calcium – 27.2mg

12. Oyster Mushrooms

Oyster mushrooms are commonly seen in Chinese dishes. They grow best in a controlled environment indoors. Oyster mushrooms have so many nutrients to offer besides protein such as iron, calcium, zinc and folic acid. 1 cup (raw and sliced) equals Protein – 2.8g Calories – 37 Carbs – 5.6g Fiber – 2.0g Calcium – 2.6mg

13. Bok Choy

Bok Choy is a member of the mustard family. One of the oldest cultivated vegetables in the world, Bok Choy means “white vegetable” and is a great source of vitamins A, C, B6, K, and E, magnesium, potassium, iron, manganese, and calcium. 1 cup equals Protein – 2.7 g Calories – 20.4 Carbs – 3.1g Fiber – 1.7g Calcium – 158mg

14. Green Beans

Green beans are a great source of vitamins B, C and K, and minerals such as magnesium, iron and manganese. Green beans should be cooked before eating, to destroy lectins. China is the biggest grower of green beans in the world, exporting over 15 million tons a year. 1 cup equals Protein – 1.8 g Calories – 31 Carbs – 7 g Fiber – 2.7 g Calcium – 37 mg

15. Cauliflower

The most nutritious way to consume cauliflower is steamed. Don’t get intimidated by orange, purple or green cauliflower. All three types have the same benefits as white cauliflower. 1 cup equals Protein – 2.2g Calories – 28.6 Carbs – 5.4g Fiber – 2.8g Calcium – 19.8mg

16. Turnip

You can eat the entire plant, root and leaves. The turnip root is high in vitamin C and the greens are high in vitamins A, C, E, B6 and K, believed to counter inflammation. Add turnip roots to soup, or mash them. Add them to salads. 1 cup equals Protein – 1.6g Calories – 28.8 Carbs – 6.3g Fiber – 5.0g Calcium – 197mg

17. Alfalfa Sprouts

Alfalfa sprouts might be little but they sure are powerful. Plus they’re quick and easy to grow. They are loaded with Vitamin C, Vitamin K, Iron and more. But because they have been known to carry bacteria, make sure to fully cook alfalfa sprouts if you have a fragile immune system or are pregnant. 1 cup equals Protein – 1.3 g Calories – 8 Carbs – 0.7 g Fiber – 0.6 g Calcium – 10.6 mg

18. Tomatoes

Keep your tomatoes fresher for longer by storing them stem down. When exposed to sunlight the Vitamin C in a tomato will diminish. 1 cup equals Protein – 1.3g Calories – 26.8 Carbs – 5.8g Fiber – 1.8g Calcium – 14.9mg

19. Zucchini

Zucchini has an abundance of potassium, even more than a banana! The reason zucchini isn’t high in calories is that it is made up of 95% water. 1 cup equals Protein – 1.2g Calories – 28.8 Carbs – 7.1g Fiber – 2.5g Calcium – 23.4 mg

20. Spinach

Spinach is filled with Vitamin A, Vitamin E, Vitamin K, fiber and protein. The best part about spinach is you can sauté it, blend it or eat it raw! Spinach is best grown in rainy and cool weather. 1 cup equals Protein – 0.9g Calories – 6.4 Carbs – 1.0 g Fiber – 0.6g Calcium – 27.7 mg

The post The Top 20 Vegetables With the Most Protein to Add to Your Plate appeared first on The Beet.

Also notably in November, World Vegan Day comes 23 days before Turkey Day – when you can test out all your plant-based or vegan Thanksgiving side dishes – and 24 Days before Black Friday, when you’ll want to buy healthy kitchen gear to eat your more plant-based diet.

What is World Vegan Day?

World Vegan Day means different things to different people, but for most of the not-vegan world, it’s a great excuse to try out eating vegan or plant-based food, even if you’re not committing to a long-term relationship with tofu or giving up your favorite chicken alfredo quite yet. Eating vegan, or plant-based, even for just one day or a single meal, is easy, delicious, and nutritious. Chances are you are going to be pleasantly surprised by vegan food, which not only tastes great but leaves you feeling light, energized, and fully satisfied, able to go about your day without needing a nap after you pull away from a big heavy meat-filled meal.

Vegan food is also just normal food. It’s not rabbit food or grass and leaves or weird macrobiotic mush. You may already be eating vegan, whether you realize it or not. Consider this. Most Mexican and Chinese food is plant-based with just a little meat mixed in for flavoring.

What is a Plant-Based Diet?

Chances are you’ve heard of friends or work colleagues who tell you they are vegan. But what does that even mean, exactly? And what’s the difference between eating vegan and plant-based? And where does flexitarian, vegetarian, and pescatarian eating fit into the equation?

Eating vegan means avoiding all animal products and byproducts, including meat, dairy, poultry, fish, and even honey which is made by bees and is also their food supply. Vegans also avoid consuming anything that can harm animals or fish, so if taking honey destroys the hive then the bees die. Eggs don’t harm chickens, but the way farming is practiced in today’s day and age, the chickens are treated so miserably that it’s not only inhumane but unsafe. Vegans avoid leather (for obvious reasons) and wool (sheep get hurt) and other animal products.

The issue of health comes into play because you could eat Twizzlers until the oat fields grow (notice I avoided using the expression, “Until the cows come home, “though my Southern mother used it daily) and be vegan. What that would not be is healthy.

Most people who are going plant-based for their health try to focus on a diet rich in fiber, which means eating plant foods in a form that is as close to what you could grow, pick and cook as possible. No sodas, no added sugars, no refined carbs.

Why Should You Eat Vegan?

Eating plant-based is better for your health, the planet, and factory-farmed animals, which are treated inhumanely before they are killed for meat production. (And we all love animals!) Here’s why you may want to consider eating more plant-based and vegan meals.

1. To Prevent All Major Lifestyle Diseases

Study after study has shown that eating less red meat and processed meat, less saturated fat in dairy, and fewer growth hormones that sneak into our dairy products can help reduce heart disease, obesity, type 2 diabetes, inflammation, and even certain cancers like breast and prostate cancer which are linked to hormonal triggers.

One scientific research paper, in the Journal of the American Heart Association, found that eating a mostly plant-based diet and avoiding meat and dairy reduces your chances of dying prematurely from all causes of mortality, so that’s a sweeping endorsement to try it out. Yet another study showed that you can extend your life expectancy by going plant-based, and still other studies show that the earlier in life you cut out meat the better, for long-term health.

Read More: Eating Plant-Based Boosts Immunity and Lowers Your Risk of Disease

Read More: Eating Mostly Plant-Based Prolongs Life Expectancy by 10 Years or More

Americans today eat an average of 3,600 calories daily, roughly one-third more than the amount we need (depending on your size, age, and whether you are trying to lose weight). We load up on protein, which once our bodies are topped off, just gets stored as fat. So when you choose vegan food, you are also choosing nutrient-dense vegetables, fruit, whole grains, nuts, seeds, and legumes, which are high in fiber and antioxidants so you feel full and you nourish your body in ways that will pay you back later, in the form of health and longevity.

Plant-Based Diets Prevent Heart Disease

A “whole food plant-based diet” is considered the healthiest on the planet, even heart-healthier than the Mediterranean diet – which allows a small amount of meat and dairy, since studies have shown that saturated fat, found in animal products like meat and dairy, is harmful to long-term heart health.

In fact, heart doctors have now revised their recommendations to urge anyone with heart disease to eat what they call a green Mediterranean diet, which is even more plant-leaning, since it cuts out animal products and focuses on a mostly whole-food plant-based approach to eating that lowers heart disease risk even more effectively.

Read More: Here’s What Happens to Your Body When You Go Plant-Based

Fiber is Linked to Weight Loss

Fiber is one of the healthiest ingredients you can find to eat since it slows down the absorption of macronutrients and allows your body to burn fuel efficiently, rather than spike blood sugar or drown yourself in fat (as in sweets or fried foods).

Taking in too much energy all at once – whether it’s in the form of carbs, fat, or protein –means that your body can’t use it and mobilizes insulin, which carts off the extra calories as fat. When you eat plant-based, the high fiber content of your food slows down this role, which keeps your blood sugar lower, since it takes the body longer to absorb complex carbs than simple carbs. That results in no big spike in blood sugar or blood lipids, so you burn what you eat and don’t have to store the excess. Result: You burn calories rather than store fat.

Doctors who treat patients needing to lose weight always educate them on the importance of fiber for natural weight loss.

Read More: The 20 Best Sources of Fiber

If You’re Worried About Getting Protein from a Vegan Diet, Don’t Be

When you start eating plant-based you may wonder, where will I get my protein? The answer is simple: the same place animals like cows and bigs get theirs: Plants. The protein in the meat you eat came from somewhere. The amino acids in plants can feed your body as readily as the great ape (an herbivore), and as long as you pay attention and are mindful, getting your daily protein requirement is simple. Focus on legumes and nuts, seeds, and whole grains, and you’ll be surprised at how quickly it all adds up. If you like tofu, you have it made!

Read More: The Top Sources of Protein on a Plant-Based Diet

2. Plant-Based is Planet-Friendly

When you think of climate change and global warming, you may believe that these storms, floods, fires, and droughts are coming out of nowhere. But the rising seas all start at the melting snow caps at the Earth’s North and South Poles and there is a lot that we can do to change our fate by lowering our personal CO2 and greenhouse gas emissions. You don’t have to drive a Tesla to be climate conscious.

In fact, the foods you eat have a big impact on how much methane, CO2, and greenhouse gasses they require to produce, as well as how much water is required. Every consumer decision we make starts the cause and effect of climate change.

A new type of consumer, the “Climatarian,” is emerging, which simply means someone who is conscious of how the decisions we make impact the world we live in.

Read More: Are You a Climartarian? If You Care About How Your Food Impacts Climate, Yes!

We know that we can lower our greenhouse gas emissions by 61 percent when we go plant-based. And by not eating packaged food and sodas, you can cut down on unnecessary pollution by avoiding extra single plastic usage, using public transportation, or biking or walking to work. But you can do even more to lower your CO2 emission equivalents by eating plant-based. That’s because animal farming uses up the largest segment of greenhouse gases created by our food systems.

3. Protect the Welfare of Farmed Animals

How Can I Eat Vegan?

Guacamole and chips, hummus and pita toast, avocado toast, puttanesca sauce – or any combination of olive oil, peppers, mushrooms, and tomato on pasta all qualify as plant-based. So does chili, vegetable soup (made with vegetable stock), pasta primavera, as well as classic Bruschetta, vegetable stir fry, and lots of other delicious meals.

Dairy-free selections like oat milk? Vegan. Almond or soy milk yogurt? Also vegan. All the ice creams that are made of coconut or other plant-based or nut creams are also vegan. Guess what? So is tofu! If you already eat this way and for the most part do your best to stay away from chicken, meat, dairy, and other animal products, you are mostly plant-based.

And if you make your favorite fruit smoothie with almond or oat milk, then you are already vegan in the morning! It’s fun to see just how easy and delicious it is to eat vegan or plant-based.

Read More: Sign Up for the Smoothie of the Day

What Do Vegan Meals Taste Like?

Simply delicious. And they won’t leave you feeling tired or like you need a nap after you eat. But don’t take our word for it. Try out some vegan recipes for yourself.

For delicious vegan breakfasts, lunches and dinners, and desserts, check out The Beet’s Plant-Based Recipes:

• Vegan Breakfast
• Vegan Lunches
• Vegan Dinners
• Vegan Desserts

Bottom Line: Happy World Vegan Day.  Try Eating Vegan for a Day!

Today, try eating at least one vegan meal. You can eat vegan for one day and try it out, and not make a commitment to never having meat or cheese again. Who knows? You may find that eating plant-based is so easy and delicious, and makes you feel so good, that you want to keep it up for a week, a month, or longer.

For more advice on going plant-based, visit The Beet’s Beginner Guide articles. 

The post Happy World Vegan Month! Celebrate By Eating Plant-Based. Here’s How appeared first on The Beet.

Personally, I wish I had a dollar for every time someone said that it was pricey because by now, I’d have a whole lot of money to fund that supposedly expensive lifestyle of mine. I’d heard this myth so many times, that I just kind of accepted it as a fact and I figured that I’d budget a little differently and cut corners elsewhere.

But when I made the change, my grocery bills didn’t go up. In fact, they went down—way down. And I’m not alone. One study published in the Journal of Hunger & Environmental Nutrition found that vegetarians spend an average of $750 less on food per year than their meat-eating counterparts, a number that’s likely even higher today.

Why? Put simply, meat is expensive, and over the last 10 years, the prices of animal products like beef and seafood have increased by more than 40 percent. And the better the quality, the higher the prices. Many plant-based sources of protein, on the other hand, are incredibly affordable. “Beans, lentils, chickpeas, and other legumes are the cheapest sources of protein on the planet,” says 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.”

And let’s not forget the other stars of the show in your plant-based diet: the vegetables and fruits that provide even more vitamins and minerals, as well as antioxidants. Yes, buying organic produce can get pricey, but not everything you eat has to be organic. Dr. Graham says that certain foods are worth it, though—namely, whatever tops the Environmental Working Group’s Dirty Dozen.

This year, that dubious distinction goes to strawberries, spinach and kale, so go organic with those items if possible. For the others, you can keep costs down with non-organic items at the grocery store or, even better, by buying locally. CSAs can be an affordable option, and one that is perhaps even better for the planet than choosing organic since the food doesn’t have to travel. Or, look to Misfits Market, a website that sells and ships boxes of misfit produce, which may look odd but taste just the same, at nearly 40 percent less than grocery store prices.

The real culprits in a high vegan grocery bill? Pre-packaged foods, as well as mock meats and cheeses. Those pre-packaged foods aren’t a whole lot different than what non-vegans buy…except, you know, they’re vegan. They all cost more to some degree because they’re convenient, and you pay a premium for that convenience. And while we’re on the topic, it’s important to note that those healthy-sounding foods might not be as healthy as they seem. There’s a good chance that they’re overly processed and preservative-laden, which means that if you’re not careful, you could be adding a ton of sodium, GMOs, and herbicides into your diet. “[Some products] hide behind the banner of ‘natural,’” says Dr. Graham. “Try to buy foods without labels—the whole, real foods.”

How to Save Money on a Vegan Diet

You can save a bundle and eat healthier, of course, by flexing your own culinary skills. Dr. Graham, who is also a certified chef, says that plant-based cooking lends itself particularly well to batch cooking since you can cook up a bunch of beans, legumes and grains at the same time, but vary up your meals with a few simple tweaks. “That’s the beauty of understanding your herbs and spices,” he says.

“You can make a bean and grain bowl Mexican very easily and also an Indian one.” He’s also a fan of Clean-Out-Your-Fridge Stew, which is exactly what it sounds like—throwing all of the leftover produce in your fridge into a broth base of onions, garlic and celery, then stewing it down. No wasted food, no wasted money, and, of course, it’s delicious.

Making your own non-dairy milk is also a great way to save money, since alternative milk products do tend to be more expensive than factory-produced cow’s milk (though on par with organic versions). While this may sound daunting, it’s a lot easier than you think. “A Vitamix is the best, but you don’t even need one—you just need a good blender,” says Dr. Graham. “You put raw cashews into boiling water, let it sit for 15 minutes, and then you blend it up. You have cashew milk in 15 minutes.” You also make your own oat milk, rice milk and almond milk.

But there’s so much more to the cost of a diet than the amount you spend on groceries every week. The bigger picture encompasses the rising healthcare costs associated with eating too much meat and other animal products. One recent study estimated that if Americans actually ate according to the recommended dietary guidelines, the country could save $180 billion in healthcare costs — and $250 billion if they gave up animal products altogether.

And let’s not forget the savings and other benefits that you, as an individual, could reap. A slew of research extols the positive effects of plant-based diets on everything from weight loss to your mood to disease prevention and intervention. “Vegan diets may protect against multiple chronic illnesses,” says Dr. Graham. “They’ve been linked to a lower risk of heart disease, diabetes, arthritis, and hypertension. You either pay the farmer now or you pay the doctor later.”

For more research-backed advice, visit The Beet’s Ask the Expert articles. 

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If you’re looking for plant-based recipe inspiration, check out The Beet‘s recipes, with over 1,000 incredible plant-based breakfasts, lunches, dinners, snacks, and desserts for you to make.

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Here are my tips on how not to go vegan or plant-based or meat-free. When giving up anything, like dairy, meat, or all animal products, you may want to keep it to yourself until you get your footing, manage your own expectations, and avoid the wrath or criticism, judgment or chiding from others, especially those who share their honest feelings with you like siblings or college roommates and others who give you a hard time for challenging the status quo.

5 Things Not to Do When Going Meat-Free or Plant-Based

When I read Ashley McAdams‘ excellent article, “Getting Sober? What Not to Do,” I couldn’t help but think: Someone needs to write this type of story for going plant-based! So I decided the parallels to my life were so striking, that I could offer my list of “Going Plant-Based, Here Is What Not to Do,” by yours truly.

I have been meat-free for over three years. (Yes, to all of you who have watched my journey and waited for moments when I tripped up, I have done so. I am not always 100 percent plant-based.) But as I have been 95 to 99 percent plant-based, I can share what I have learned. Here it goes.

1. Rely on Fake Meat Substitutes

There’s nothing wrong with sampling a Beyond Burger or trying the Daring chicken nuggets that are so real you would be able to fool a toddler. But most of these fake meats are full of fake ingredients to make them taste like real meat.

These meat analogs are highly processed foods. Most have more than ten ingredients on the label including carrageenan, a known inflammatory. Skip them. Instead load up on legumes and hearty salads full of quinoa and chickpeas, peppers, and all sorts of your favorite vegetables like artichoke hearts. You will feel better, be less tired, and your body will get all the nutrients it needs, protein included.

2. Announce that You’re Vegan to Your Social Set

As mentioned above, there is nothing more divisive than announcing to a table full of people that you’re plant-based, vegan, or giving up meat and dairy. You get pushback from concerned citizens about how you are going to be missing out on protein, calcium, B12, and iron, among other important nutrients. All false. You can get all the protein you need on a plant-based diet.

Deal with your own emotions, your motivations, and your challenges without sharing or polluting your thoughts and reasons with others. They bring their own baggage: Parents who made them clean their plates, eating hangups, and weight challenges. They aren’t you, and you aren’t them. Just do you.

McAdams points out that alcohol is everywhere. The corollary to that is so is meat. And dairy, cheese, eggs, butter, and animal products – basically food that is highly processed or full of saturated fat and sugar, including dairy, is everywhere too. Walk through an airport, peruse a menu, or check out a deli. Try to find plant-based foods that are minimally processed. It ain’t easy. This is why over 60 percent of the calories Americans eat are from junk, according to Mark Bittman.

Once you decide to try to avoid these foods, you are on your own, navigating dinner parties and office lunches, nights out, and breakfast joints full of muffins and egg sandwiches. Know your choices of foods (oatmeal or salads or bean chili or whatever you know you can find in most situations) and make a plan.

When going sober, McAdams soundly advises that you are free to lie about your reasons for not drinking (I am on antibiotics, don’t feel well, or am taking a break tonight), and I would agree. There are few places where lying is morally acceptable but one is when you don’t feel like defending your position about what you do or don’t put into your body. It’s no one’s business but your own.

If you don’t want to get into it, just sidestep it: “I’m allergic to dairy” always works for me. Woe-betide the waiter who tries to sneak butter or cream into my dish. Once I warn them, sternly that I will convulse if fed dairy, they worry I’ll go into anaphylactic shock and need an ambulance. “Just make my pasta without cream or butter, please.”

3. Assume all your relationships will be the same

You just threw down the gauntlet, like it or not, at family dinners or celebratory gatherings you’re not going to eat the birthday cake made with eggs, the pot roast grandma makes, or the marinated steak your brother loves. There will be friction. There may be strong words. You have to be able to soothe things over by saying: I am making new traditions, and I’ll bring the dessert (made deliciously with coconut cream or other plant-based substitutes for dairy).

You will see people’s true colors. Are they respectful of your decisions? Are they personally affronted (in which case they clearly make everything about them, so that’s helpful to know)? There will also be loving friends and relatives who show up for you and your choices and let you know that they are supportive by trying to make a plant-based dish using healthy ingredients.

The most shocking and loving times for me have been when a host or pal decides to go the extra mile and make something I will love and want to eat all the time. A pea soup, created by a chef friend who adapted it from Ina Garten’s classic recipe (who adds sausages and uses chicken stock) made with peas, mint, leeks, or scallions, and I ended up further customizing it when I made it at home by adding carrots and potatoes and all sorts of vegetables.

The relationship between me and my thoughtful hostess was strengthened, and our bond continued over email and text, on all the ways we can adapt recipes using vegetable stock (for porcini risotto and other dishes) and try new parmesan cheese made from cashew nuts. The friendship blossomed. For her, it was a way of “exploring a new culinary challenge” and for me, it was a new basis on which to create a friendship. We both grew from this one dish!

 4. Change Nothing, and Live the Same Way You Always Did

Okay so perhaps this applies more aptly to the sobriety journey than the meat-free or plant-based journey since I have had friends who when they go sober give up late nights at bars and take up a new passion like running, and they really, really fall in love with running. They go to bed early and join running teams and get super fit and go to far-flung destinations for races. I get that and I love watching that. It’s healthy unless you’re so obsessed that giving up one addiction for another leaves you depleted, alienated, or injured.

But when you give up meat it is a more subtle journey. It’s not like I was socializing at the butcher’s store and now go to the farm stand every day. Yet changes do happen. You start to seek out others who value the question of where your food comes from. That inevitably leads you from farmer’s markets to reading about climate change and understanding that eventually, for the sake of our survival on the planet, you and everyone you know are going to start eating less meat and more plant-based.

You watch documentaries like Seaspiracy and you care about electing officials for whom climate change and environmental protection are a high priority. I am not saying your journey will be my journey, but you are on a journey and should be open to where it may lead you. It could be a delightful new place full of empathy and understanding, curiosity and learning. That’s all good.

5. Go Plant-Baed the Exact Same Way As Everyone Else

What’s your style? Are you a joiner or a lone wolf? Are you helped by accountability or want to keep your own counsel? I know my way of doing things (first with determination and grit, then by joining a community once I am no longer an absolute beginner). Everyone is different.

You are your own individual self. If you feel spiritual but don’t necessarily go to church, then perhaps you prefer a contemplative walk in the morning to joining a support group. If you gave up alcohol without going to AA, and it worked for you, then you don’t have to explain yourself or apologize for your path. The same is true of changing your relationship with food. some people go to WW (formerly Weight Watchers) or use Noom or an app like Lose It to shed unwanted pounds. Others just cut back on their intake and have success.

There is no one “right” way to go plant-based. There is an array of strategies for going plant-based, and you get to choose the one that works for you.

For me, going cold turkey (hate that expression) was easier than phasing it in one food group at a time. But when we ask professionals who are experts in nutrition for advice they often say: First give up meat, then dairy, then poultry, etc. Or they say: Try to eat meat-free on Mondays, then add Tuesdays and so on till you are doing it all or most days of the week.

This is something you get to do your way. If you think that eating animal products is akin to murder, chances are you are not going to stray. (Surveys find that vegans are least likely to cheat on a meat-free approach). If you are doing it mostly for health, then being mostly plant-based may be enough.

Climate-conscious consumers (aka Climatarians) are seeking products and companies that do the least amount of harm. We know that animal agriculture, and factory farming of cows, in particular, are the most costly, in terms of carbon emissions or the equivalent in greenhouse gasses, when it comes to the planet and our climate crisis.

Meat and dairy account for a vast majority of greenhouse gases in the food sector. But packaging and processing foods is no bargain either. Know your “Why,” stick to your convictions and act accordingly. When and if you mess up, forgive yourself and get back to it. If you continue to struggle you may wish to re-examine your go-alone approach. But in general, you’re the boss of yourself, and you get to decide how this goes. I wish you good luck.

For more stories like this check out The Beet’s First Person Success Stories on people who have gone plant-based for health, and it helped them transform their lives for the better.

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These high-protein plants have gotten humans through some hard times, nutritionally speaking. Now we should load up our plates, make soups and spreads, and welcome these little powerhouses into our lives on a daily basis. Just remember that most legumes require soaking for hours before consuming. So plan ahead. That said, they’re worth it for their benefits to your body, health, and tastebuds. Hummus, we always loved you.

The Top 15 Legumes and Beans With the Most Protein

Top 15 Legumes and Beans

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

The post The Top 15 Legumes With the Most Protein appeared first on The Beet.

Are Nuts Good for You?

Nuts also contain fiber, Omega-3 fatty acids (the anti-inflammatory kind also found in fish), and vitamin E, which is good for your heart and your skin. Nuts contain powerful elements like L-arginine which some take to improve circulation and erectile dysfunction, and plant sterols, which are added to foods like orange juice to make them heart-healthier. Basically, nuts are superfoods.

The only downside to nuts is that they can be little calorie bombs. The American Heart Association recommends eating only four servings of unsalted nuts a week. It’s also recommended to eat raw or dry-roasted nuts, not the oily, greasy or sugary ones. And note that a serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter.
For the best choices when it comes to maximizing the protein content in your nut choice, we went to the USDA to find out which nuts pack the biggest protein punch.

What Nuts Are the Highest in Protein?

11 Nuts With the Most Protein

1. Peanuts

Peanuts are actually not nuts—they’re legumes which grow underground, so they are in the same family as chickpeas, soybeans and lentils. Crazy stunt: Scientists have made diamonds out of peanuts by putting them under enormous pressure. 1 ounce equals Protein – 7.31 g Calories – 161 Carbs – 4.57 g Fiber – 2.41 g Calcium – 26.1 mg

2. Almonds

Almonds are part of the cherry, peach, and mango family, since they are a drupe (a fleshy fruit with skin thin and central seed). When you eat a peach or mango, notice how the pit looks similar to an almond. There are over 30 different varieties and eight out of 10 almonds are grown in California. It takes over 1 gallon of water to produce a single almond, or 1900 gallons to grow 1 pound. 1 ounce equals Protein – 6g Calories – 164 Carbs – 6.11g Fiber – 3.5 g Calcium – 76.3mg

3. Pistachios

Pistachios are one of the oldest nut trees in the world. Humans ate pistachios as early as 7,000 B.C. They spread across the Middle East to the Mediterranean and were viewed as a royal delicacy. 1 ounce equals Protein – 5.72 g Calories – 159 Carbs – 7.7 g Fiber – 3 g Calcium – 29.8 mg

4. Cashews

Get ready, because November 23rd is National Cashew Day! The U.S eats over 90% of the world’s cashews. These tree nuts start out as apples. Harvesters then take the seed from the bottom of the apple and before the seed is roasted, it is usually green. Roasting or steaming the cashew neutralizes the oils and makes them safe to eat—meaning raw cashews aren’t *truly* raw. 1 ounce equals Protein – 5.16 g Calories – 157 Carbs – 8.56 g Fiber – 0.936 g Calcium – 10.5 mg

5. Walnuts

Walnuts contain more Omega-3 fatty acids than any other nut, so they are an excellent brain food to boost memory (they even look like little brains!). To keep them fresher longer, store walnuts in the fridge or freezer, since they have a tendency to go rancid quickly. 1 ounce equals Protein – 4.32g Calories – 185 Carbs – 3.89g Fiber – 1.9g Calcium – 27.8mg

6. Hazelnuts

Hazelnuts contain healthy doses of fiber, folate and vitamin E. Hazelnut oil is so rich it’s used in combination with palm oil for cleaning and polishing wood. We love them with dark chocolate. 1 ounce equals Protein – 4.24 g Calories – 178 Carbs – 4.73 g Fiber – 2.75 g Calcium – 32.3 mg

7. Brazil Nuts

It is illegal to cut down a Brazil nut tree, which live for up to 500 years. These are like the candy of the nut family since a cup has 876 calories, and each nut is 85% fat and 14% protein. They’re rich in selenium, a mineral prized for thyroid support. 1 ounce equals Protein – 4.06 g Calories – 187 Carbs – 3.33 g Fiber – 2.13 g Calcium – 45.4 mg

8. Pine Nuts

Pine nut is another type of seed that is clumped in with the nuts. They are so expensive because they are tedious to gather. They grow in the pine cone, but you generally can’t consume pine nuts from a pine cone you’d find in your park or backyard as not all pine nuts are edible. Most of the pine nuts you eat come from the stone pine tree in Asia, Europe and North America. 1 ounce equals Protein – 3.88 g Calories – 191 Carbs – 3.71 g Fiber – 1.05 g Calcium – 4.54 mg

9. Pecans

French people who settled in New Orleans created the first pecan pie, since pecans are native to the southern US. On average, 78 pecans are used in one pie. There are over 1,000 varieties of pecans, and many are named after Native American tribes. 1 ounce equals Protein – 2.6g Calories – 196 Carbs – 3.93 g Fiber – 2.72 g Calcium – 19.8 mg

10. Macadamia Nuts

Macadamia nuts are actually seeds. It takes 12-15 years for a macadamia tree to grow to its full size. Most of the world’s macadamia nuts come from Hawaii. They are high in carbs and protein, but keep these nuts away from dogs since they make them sick. 1 ounce equals Protein – 2.24 g Calories – 204 Carbs – 3.92 g Fiber – 2.44 g Calcium – 24.1 mg

11. Chestnuts

Chestnuts are the only nut that contains vitamin C. The trees were hit by blight in the nineties and 3 billion trees were eventually wiped out. Chestnuts are used in beer and cake and eaten creamed around the holidays. Chestnut flour is gluten-free, making it a great alternative for cookies, pies and stuffing. 1 ounce equals Protein – 1.19g Calories – 63.5 Carbs – 13.9g Calcium – 5.1mg

Which Seeds Are Highest in Protein?

6 Seeds With the Most Protein

1. Pumpkin Seeds

The nutrients in a pumpkin seed are actually in the white shell. Bake them in a 300 degree oven with light seasoning or just salt for a minimum of 45 minutes and snack as you carve away. 1 ounce equal Protein – 9.2g Calories – 146 Carbs – 3.8g Calcium – 12mg

2. Hemp Seeds

Hemp seeds and marijuana come from the same plant, Cannabis sativa. The difference is that they are extracted from different parts of the plant (pot is the leaves, hemp is the seed). Hemp seeds also have .3% traces of THC, the euphoria-producing ingredient in pot, whereas marijuana contains anywhere from .4% and up depending on the strain. 1 ounce equals Protein – 6.3 g Calories – 110.7 Carbs – 1.7 g Calcium – 1.1%

3. Sunflower

Sunflower seeds come from the middle of the flower head. The type of sunflower seed is based on what sunflower hybrid it comes from. The two types fall under the category oilseed or non-oilseed type. 2 tablespoons equal Protein – 5.4g Calories – 163 Carbs – 6.7g Calcium – 19.6mg

4. Flax Seeds

Flax seeds are better digested if they are ground up. Whole seeds are harder to digest because of their shells. Quick tip: If you buy whole seeds, use a coffee grinder to make your own ground flax seeds and store in an airtight container for freshness. 1 ounce equals Protein – 5.1g Calories – 150 Carbs – 8.1 g Calcium – 71.4mg

5. Sesame Seeds

Sesame seeds can be used as a garnish or in the base of a smooth tahini sauce. Combine 2 cups of sesame seeds with a couple of tablespoons of avocado in a food processor and the product is a tahini to use on a salad or veggies. 1 ounce equals Protein – 4.7g Calories – 158 Carbs – 7.2g Calcium – 277mg

6. Chia Seeds

Because they can be used as an egg replacement, chia seeds make vegan baking easy. Combine one tablespoon of chia seeds with two to three tablespoons of water to make a single egg replacement for your next cake or brownies. 1 ounce equals Protein – 4.4g Calories – 137 Carbs – 12.3g Calcium – 177mg

Which Legumes and Beans Are High in Protein?

Top 15 Legumes and Beans

1. Soy Beans

Soybeans are a legume but they are such a great source of protein that we had to lead the veggie list with it. There is more protein in just one ounce of soybeans than a cup of sliced avocado! 1 cup equals Protein – 28.6g Calories – 298 Carbs – 17.1g Fiber – 10.3g Calcium – 175mg

2. Lentils

Lentils are the only beans that don’t have to be soaked before preparing. Lentils can be the star of any dish that needs heft, from soups to burgers. Next time it’s Taco Tuesday, try out lentil tacos—they pack a protein punch. 1 cup equals Protein – 17.9 g Calories – 230 Carbs – 39.9 g Fiber – 15.6 g Calcium – 37.6 mg

3. White Beans

Dried white beans can be stored for up to three years in a dry, room-temperature location. Which means you can keep them around whenever you need a staple for soups or stews. 1 cup equals Protein – 17.4 g Calories – 249 Carbs – 44.9 g Fiber -11.3 g Calcium – 161 mg

4. Edamame

Edamame is a great snack to keep in your freezer. Microwave them and spice them up with a sprinkle of salt, chili powder and red pepper flakes. You’ll be enjoying a protein-filled snack that is better than chips. 1 cup (cooked and shelled) equals Protein – 16.9 g Calories – 189 Carbs – 15.8g Fiber – 8.1g Calcium – 97.6mg

5. Cranberry Beans

As you cook cranberry beans, the unique specks of red that give these legumes their name vanish. Boil the cranberry beans, blend into a spread and use as a delicious dip with veggies for a great protein snack. 1 cup equals Protein – 16.5 g Calories – 241 Carbs – 43.3 g Fiber – 15.2 g Calcium – 88.5 mg

6. Split Peas

Don’t confuse split peas with green peas. Split peas are dried and—surprise— split. Unlike their sweet cousins, these peas must be boiled for 45 minutes before they’re ready to eat. Make Ina Garten’s easy Parker’s Split Pea Soup for a protein-packed lunch. 1 cup cooked Protein – 16.3 g Calories – 229 Carbs – 41.1 g Fiber – 16.3 g Calcium – 27.4 mg

7. Kidney Beans

Make sure to soak these beans overnight to get rid of the toxic proteins in the raw bean that is harmful to people and animals. then cook thoroughly before eating. Soaking and cooking the beans will get rid of the harmful proteins. Then, dig in! 1 cup equals Protein – 15.3 g Calories – 225 Carbs – 40.4 g Fiber – 13.1 g Calcium – 49.6 mg

8. Black Beans

Black “turtle” bean is the technical name for this crowd favorite. The “turtle” part comes from the physical appearance of the shiny exterior shell that protects the bean. 1 cup equals Protein – 15.2 g Calories – 227 Carbs – 40.8 g Fiber – 15 g Calcium – 46.4 mg

9. Navy Beans

As you can see, navy beans are clearly not navy. So where did the name come from? These beans were such an important part of the U.S. Navy diet in the beginning of the 20th century that the beans were named after them. Anchors aweigh! 1 cup equals Protein – 15 g Calories – 255 Carbs – 47.4 g Calcium – 126 mg

10. Pinto Beans

Canned pinto beans aren’t just a source of protein, but also major fiber. Pinto beans are often used as refried beans because they fall apart when steamed. 1 cup equals Protein – 15.4g Calories – 245 Carbs – 44.8g Fiber – 15.4g Calcium – 78.6mg

11. Chickpeas

What’s better than hummus for boosting protein? Not much. Just half a cup delivers 10 grams of protein, which is a good percentage of your daily needs: ranging from 45 to 65 grams, depending on weight, gender and activity level. 1 cup equals Protein – 14.5g Calories – 269 Carbs – 45g Fiber – 12.5 g Calcium – 80.4 mg

12. Lima Beans

Lima beans are often called “butter beans” because of their buttery taste. Famously used in succotash, lima beans can also be used boost the taste of a hearty vegetable soup, or roast them with sweet potatoes as a side dish. 1 cup equals Protein – 14.7 g Calories – 216 Carbs – 39.3g Fiber – 13.2g Calcium – 32mg

13. Mung Beans

Mung beans lack a lot of flavor but are great to add to any dish for crunch and protein. Trade your chickpea-based falafel for a mung bean option to switch things up. Fact: Just Eggs uses mung beans for protein! 1 cup equals Protein – 14.2 g Calories – 212 Carbs – 38.7 g Fiber – 15.4 g Calcium – 54.5 mg

14. Fava Beans

Take the fava beans out of the pod since experts don’t recommend eating that part. For freshest taste, only separate the beans from the pods when you ‘re ready to eat them. 1 cup equals Protein – 12.9 g Calories – 185 Carbs – 33.2 g Fiber – 9.18 g Calcium – 61.2 mg

15. Peas

Who knew little old peas pack a major protein punch? One cup of peas has more protein than one average-sized egg. Yep, you can make a bet and win it. 1 cup equals Protein – 8.6g Calories – 134 Carbs – 25g Fiber – 8.8 g Calcium – 43.2 mg

For more health-related content, visit The Beet’s Health & Nutrition articles. 

The post 11 Nuts That Pack the Most Protein appeared first on The Beet.

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.

Whether you are going plant-based to lower your lifetime risk of disease or to benefit the planet, the first thing to do is spend time in the produce aisle.

So first, stock up on vegetables and fruit, nuts and seeds, legumes and all nature of foods you can grow (as opposed to foods that are raised or that walk or swim). Then add your favorite whole grains, in their most minimally processed forms, since those whole wheat and brown rice style grains are full of fiber and will keep you feeling satisfied and full for longer, while helping to prevent blood sugar spikes.

How Are You Going to Satisfy Your Cravings?

Whether you love to snack on salty crunchy chips, or have a sweet tooth and can’t live without chocolate chip cookies or a pint of ice cream with your RHOBV viewing session, you can find plant-based salty snacks and dairy free ice creams.

Can’t imaging enjoying a cup of coffee without creamer? There are so many new dairy-free coffee creamers that we provide the 20  best tasting dairy-free creamers that are plant-based and  will satisfy your need for foamy froth on your am latte!

Here is a plant-based starter kit to buy at the store and have everything you need on-hand as you begin your vegan diet journey: Snacks, treats, staples and even a few unexpected plant-based delights in the mix. And of course sign up to get the 4-recipes-a-day meal plan newsletter in your inbox every morning that is our helpful 7 Day Beginner’s Guide to Going Plant-Based. It has expert tips and plenty of inspiration to keep going and motivate you through your first week.

So many questions pop up when you start your plant-based journey. Some include:

“Can I have creamer in my coffee?”  Yes, since these days there are many great plant-based non-dairy creamers that taste as good as the real thing. Still other questions include: Do I need to be strictly vegan? The answer to that is up to you. You can decide to avoid all animal products and byproducts, from dairy to honey, or you can go mostly plant-based which means avoiding as many animal products as you can, but forgiving yourself if you slip up.

Where Do I Get My Protein on a Plant-Based Diet?

“Where do I get my protein?” is another common question and legitimate concern, although there are so many clean plant-based sources of protein, including these 20 Vegetables with the Most Protein to eat on a plant-based diet. And of you can substitute plant-based sources of protein into most recipes that call for meat. For the Top 10 Sources of Plant-Based Protein, according to a nutritionist, here are some easy ways to add protein into your diet:

• Seitan has 21 grams of protein for 1/3 of a cup
• Tempeh has 16 grams of protein in 3 ounces
• Lentils contain 13 grams in a half cup of cooked legumes
• Hemp Seeds have 10 grams of protein in 3 tablespoons
• Tofu has 9 grams of protein for 3 ounces (or one third of a block)
• Quinoa has 8 grams of protein in one cup

So with a little planning, and shopping, you won’t lack for protein if you mix any of these into your stir-fry, your grain bowl or your morning smoothie (in the case of hempseeds).

Here is Your Starter Kit to Help You Get Going on a Plant-Based Diet

For most people, the easiest way to get off go is to simply seek out vegan or plant-based substitutes for their favorite foods. That’s what worked for me, since I had never really tried oat-milk ice cream or cashew-nut cheese before going plant-based in spring of 2019. Now I am a walking expert and encyclopedia on all the different plant-based alternatives that are easy, tasty and healthier for you than meat, if one reason you are going plant-based is for the sake of human health.

When shopping for plant-based or vegan products, it helps to know your motivation. For me, it’s driven primarily by a desire to be healthier as well as concern for our environmental wellbeing. I love animals, as do most people, so the fact that I don’t eat them is a major win.

On the health front: Simply by avoiding saturated fat in meat and dairy, studies show, you can lower your lifetime risk of heart disease, type 2 diabetes and certain cancers, including hormonal cancers like breast cancer and prostate cancer, and now, a new study finds, pancreatic cancer as well.

Plant-Based Starter Kit. What to Buy to Make Going Plant-Based Easier

It’s so much easier to go plant-based now, even than it was just five years ago. Along with the ubiquitous Beyond Burgers and Impossible Meats, you now have a plethora of delicious and authentic tasting meat alternatives in the chicken category, as well as plant-based dairy products like cream cheese, yogurt, milk, ice cream and as mentioned, non-dairy creamers.

There are now great non-dairy cheeses of all variety, including slices, shreds and spreads. Some are made from cashew milk, while others use almond milk, and still others are from a blend of plant-based incredients. When it comes to Mayo and other vegan substitutes, watch out for tropical oils like palm oil and coconut oil, since both are high in saturated fat and you could be swapping out one unhealthy item (butter or mayo) for another.

But don’t skip the innovative products that make disbelievers shake their head in wonder at the taste and how similar to the real thing a plant-based substitute can be. The one that I love to use to blow people’s minds is JUST Egg, which whips up into an omelet as delicious as any you’ll ever taste.

When it comes to “getting over the hump” and starting out, not all decisions are made with health as the first priority. Sometimes you just want what you want. Like pizza, or ice cream.

For that moment, I suggest you stock up on Amy’s Pizzas and Oatly ice cream. When you’re entertaining, make sure to keep a box or large bag of Gardein Meatballs which will give you traditional dinner options (add them to a red sauce and serve over your favorite pasta) even if you’re not a big cook.

Califia almond milk is so tasty, I have it on cereal and never blink about the taste. It just tastes like milk to me. Now with all the products flooding the market, you can make it through an entire day, week, or month of plant-based meals and never feel you’ve “compromised” on your favorite foods and tastes.

Because of all the choices out there, I decided to put together a Plant-Based Starter Kit that is what I used to get through my first period of going plant-based. That plus I signed up for Sakara Life, which is full of delicious and fresh tasting prepared salads and meals, But that set me back a pretty penny so I decided to not continue it and instead go it alone. Still, if a plant-based meal delivery service is a helpful tool for you, there are so many great ones, including Mosaic Foods.

This kit is includes all the foods that I love and depended on when I went plant-based and had to figure it out.

Here, I have compiled my best version of your Plant-Based Eating Starter Kit. I realize you may like a different choice of plant-based milk or non-dairy creamer or dairy-free ice cream –enter your personal favorites and add a rating at the Product Reviews in the Beet Meter – where we rate products for both taste and health.

But for now, with a quick sweep of Whole Foods, I came up with the only 17 items you need to start your journey and transform to being a plant-based eater. This is a kit, so use it as needed. And good luck!

Breakfast Starter Kit Items

1. Almond Milk. We love Califia Brand but there is also Oat Milk and many other great kinds of milk out there. This is a personal preference. If you like Blue Almond or another option, go for it. There have never been more milk choices at the market.

2. Coffee Creamer. Again this is a personal preference. I chose Califia Better Half combo of Coconut Cream and Almond Milk, but you can choose any of the growing number of non-dairy creamers hitting the shelves. If you like creamier taste try the Oatly Barista Edition.

3. Vegan Butter Spread. Earth Balance is a fantastic plant-based butter spread. So is Myokos (more of a solid) and I Can’t Believe It’s Vegan. These melt well on toast or bagels, and you’d be hard-pressed to tell the difference from the real thing in a blind taste test.

4. JUST Eggs. Every other egg substitute makes scrambling or omelets watery or lacking stiffness, but JUST Eggs actually give you that egg-like texture when you make them. I loved this option all summer for healthy protein-packed breakfast, especially mixed with veggies.

5. Tofutti Cream Cheese. You could start an office fight of us all arguing over which one is the best cream cheese, but the larger point is that there are great new plant-based offerings. Suffice it to say that Tofutti is my favorite, but there are lots of good ones. Check out our review with the Beet Meter ratings attached for the story. Then add your ratings and reviews.

6. Oatmeal. Okay so there is nothing particularly vegan about it but it’s the perfect base to add other fruits and nuts and raisins on top, and fill up quickly without any compromise. If you’re Gluten-Free we recommend Bob’s Red Mill classic for a base. Just add almond milk.

7. Non-Dairy Yogurt. This is an especially tricky category since most people don’t love the overly-sweetened coconut milk choices that are everywhere. We have found a few that are tasty, not too sickly sweet, and have a yogurt-like taste and consistency. Check out the yogurt review we published, and add your favorites and ratings to The Beet Meters!

Lunch Starter Kit:

1. Vegenaise. The great thing about lunch is you can go out for a salad or veggie wrap, or pick up soup or another veggie-based offering — even an Impossible Whopper. If you’re making your own sandwich at home, make sure to have Follow Your Heart Vegenaise handy.

2. Cheese Slices or Shreds. Make your grilled cheese or salad with vegan cheese. Chao makes a good one, as does So Delicious (the mozzarella is legit) and for nachos, we love how Miyoko’s singles melts and grips the chips like the real thing. These cheeses make it easy to be plant-based, even for cheese lovers. (Trust us.)

3. Head over to Sweetgreen or Just Salad, or even your local BK when you’re feeling lazy and need fast food for the Impossible Whopper, or make yourself a hummus and flatbread snack, or avocado toast. For a list of amazing lunch options to make and bring to work, check out the 21 Day Plant-Based Challenge and look at the Carousel of Recipes!

Snack Starter Kit:

1. Air-popped Flavored Popcorn. Most of the offerings include cheese so look for the Vegan “V” sign. We love Boom Chicka Pop Sea Salt flavored popcorn because it delivers the most band for the buck when you want a little indulgence mid-afternoon.

2. I also lived on Hippeas, which I won’t tell you are healthy, but made of chickpeas and with that much-needed crunch, these yellow bags of snacks had a way of disappearing when we kept them on-hand in the office kitchen. Stock up and feel good about your afternoon indulgence.

3. Natural, Raw Almonds. This is pretty basic. But if you need an easy, protein-packed healthy snack to have on hand, almonds are a great bet. Steer away from the salty or roasted options that carry more sodium and calories than you need.

4. Home-made-style Hummus. Protein, protein, protein. Everyone asks where to get it. You know that plant-based protein is abundant in chickpeas and soybeans, tofu and of course hummus. In fact there are dozens of sources. But for the low-hanging fruit, keep hummus in the fridge and dip anything you like into it. Celery, pretzels, your finger. Just eat it.

Dinner Starter Kit:

1. Veggie Burger. Dr. Praeger’s, Hillary’s, Boca, and others all make tasty, filling and healthy veggie burgers that don’t try to imitate meat. If you want something that will “fool” your tastebuds stick with Beyond or Impossible (my personal preference). These are more classic veggie burgers from beans, mushrooms, beats, and other recognizable grown ingredients.

2. Frozen Pizza. Amy’s vegan supreme plant-based pizza is a medley of veggies like mushrooms, peppers, and meatless pepperoni and veggie sausage, all on an organic crust and covered with a generous dose of vegan mozzarella-style cheese.  Keep these stocked!

4. Beefless Ground crumbles. Making Tacos? shepherd’s pie or a bolognese sauce? These ground-up alternative meats are delicious and you would never know that there is no beef in the sauce.

5. Sliced Italian Saus’age. There are now so many options for sliced or breaded “chicken” and “pork” as well as meatballs, and other alternative meats you can try a new one every night for a month and still not have tasted all of them.  We suggest keeping a bag on hand for when you want to add them to pasta or another traditional meat-filled dish.

Dessert Starter Kit:

1. Non-Dairy Ice Cream. So Delicious and Oatly make amazing non-dairy ice creams. So does Salt and Straw, depending on whether you prefer Almond Milk, Oat Milk or another base. The richest of the bunch are coconut cream based treats; when we tried them all we loved the Ben & Jerry’s which taste as rich as the real thing but are massive calorie bombs. Still, when you transition to plant-based eating, don’t deprive yourself. A couple of pints of non-dairy ice cream go a long way to make your new lifestyle choice feel delicious.

2. Partake Cookies.  Whether you love to dip them in milk or just savor them on their own, the Ginger Snaps out of the box have all the authentic taste of the cookies you grew up with. My dad had a particular hankering for these and while chocolate was my jam, I can’t snap a ginger snap without thinking of long beach days, sailing our sunfish, and generally enjoying a little well-deserved treat. These will bring you back!

3. Tate’s Vegan Chocolate Chip Cookies. What is summer without chocolate chip cookies? The best of the bagged (not homemade) are Tate’s and now that they make a vegan version, you don’t have to ever compromised your plant-based lifestyle for taste. Stock up. Your houseguests will love them too!

And watch: The Game Changers. We can’t say it enough. If you’re an athlete or doing this because your body doesn’t recover as fast as it used to, or you want to boost your performance overall, plant-based athletes are so inspiring that you can’t help but feel like you’re making the right choice for your body. Watch it on Amazon Prime tonight.

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