Aside from whole grains’ satiety benefits –– helping you feel fuller for longer –– grains like quinoa and oats provide a host of health benefits. Studies have found that diets rich in whole grains have been linked to lower risks of cancer, diabetes, and heart disease.

What Are the Healthiest Carbs?

Whole grains are healthy carbs to reach for, the keyword being “whole,” meaning minimally processed. How do you know which foods are high in whole grains? When you’re reading food labels, make sure the first ingredient says whole wheat or whole grain, advises Bonnie Taub-Dix, RD author of Read It Before You Eat It.

“If you see ‘wheat’ as the first ingredient, that doesn’t mean the same thing,” she says. “Since the wheat could be white, it is processed, which strips it of nutrients. Unless it says the word ‘whole’ it doesn’t mean whole wheat or whole grain.”

The Health Benefits of Whole Grains

Whole grains are also high in fiber which helps us meet our daily fiber needs. Look for labels that show 4 or more grams of fiber per serving. Whole grains are also a good source of B vitamins, antioxidants, and minerals, says Taub-Dix.

“A lot of people try to skip grains to lose weight, but that’s not a wise idea. They help you feel full, and satisfied, and are an important part of your diet if you choose the right portions and healthy whole grains,” she says The U.S. Federal Drug Administration (FDA) recommends getting 25 grams of fiber daily on a 2,000-calorie diet.

Here are the best sources of whole grains to incorporate into your plant-based diet and how to eat them:

The Healthiest Whole Grain Foods to Eat

Whole Grain Pasta

Swap your regular white pasta for a whole-grain variety to get more fiber and nutrients per serving. The whole-grain pasta may have more texture and a bit of a “bite” to it that could take some getting used to but it’s a solid source of whole grains. Ease your family into it by swapping whole-grain noodles in vegetable lasagna, macaroni, and cheese dishes, and in pesto pasta. Chances are they may never notice the difference!

Whole Grain Rice

Look for brown rice or wild rice as both have more fiber than white rice, says Taub-Dix. Enjoy this as a side or add it to an egg or bean burrito for a Mexican-style dish. We love it as a base for a veggie stir-fry, too!

Oatmeal

If you were following a somewhat healthy diet before going plant-based, you probably ate some of these whole grains before, and oatmeal was likely at the top of that list. This warm breakfast item can be enjoyed so many ways with a variety of toppings and add-ins to make it taste fresh and different every day. “I like to make a giant pot of oatmeal early in the week,” says Taub-Dix.

“Then throughout the week I take some out of the refrigerator container, put it in a bowl, add my almond butter, fruit, or whatever else, and heat it up in the microwave. This way, I don’t have to cook breakfast every day.” In fact, that same method of cooking a big batch and using it all week can be applied to all of these grains, saving you time and energy during the slog of Monday through Friday.

Whole Wheat Bread

This swap might be one of the easiest to make in your diet if you aren’t noshing the whole grain version already. Top whole-grain bread with nut butter and fruit slices for a wholesome breakfast, lunch, or snack.

Start the day with a whole-grain English muffin, or add your favorite vegetables and plant-based proteins to a wrap for lunch or dinner. You’ll be on your way to hitting your daily fiber quota in one meal flat. Just remember to look at the label before you buy to make sure you’re buying a true whole-grain product and not a wheat imposter, which won’t have the same benefits.

Ancient Grains

“Ancient grains sounds like a cool term and seems like something new, but they really are the grains our ancestors ate, and they’re really healthy for us,” says Taub-Dix. Grains like farro, amaranth, sorghum, and freekeh all fall into this category. The Whole Grains Council website can provide a guide on how to cook and serve each of these, as well as more information about ancient grains’ many health benefits.

Quinoa

A lot of people mistakenly call quinoa a grain, says Taub-Dix. “But it’s a seed derived from the mustard family and is sort of like a seed in grain’s clothing,” she says. Even though it’s not a whole grain, it’s still a gluten-free, healthy food that’s a good source of plant protein and fiber. Add it to your plant-based diet and enjoy it for any meal as a base for a quinoa bowl, a side dish, on top of a salad, or even in a soup.

Bottom Line: Whole Grains Are a Healthy Source of Complex Carbs

You know that not all carbs are considered equal, and white bread acts to spike blood sugar, while whole grains and other complex carbs can help you get more fiber and feel full longer, without sending blood sugar soaring. Eat whole grains daily on a heart-healthy diet.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post The Complete Guide to Whole Grains That Are Healthier Than Simple Carbs appeared first on The Beet.

Why do people tend to overeat carbs on a plant-based diet?

One of the reasons plant-based dieters are likely to overdo the carbs is that they’re really easy to make, find, and eat, says Taub-Dix. “Especially for people who are on the go. Muffins, crackers, bread or rolls are the kind of the foods that you reach for, because they’re so easy, portable, and their prep is basically nonexistent.”

In some cases, the economic ease of eating carbs is a factor. A carb-heavy snack like pretzels is less expensive than nuts, or another plant-based snack. Of course seeds and nuts or a piece of fruit (even though it has carbs is full of fiber) would be a better choice.

“One of the main reasons we all love carbs is that they are the king of comfort,” says Taub-Dix. “When you eat carbohydrates, especially carbohydrates that are pure, like a piece of whole-grain toast, the carbohydrates get absorbed and stimulate the release of the feel-good brain chemical serotonin, which provides comfort feelings.” That’s why you’re more likely to reach for a carb snack when you’re feeling stressed, rather than carrots and hummus. Your body is wired to crave carbs for that serotonin release that will improve your mood.

Six strategies to cut carbs on a plant-based diet

1. Set a daily carb range and follow it

When you first decide to reduce carbs from your plant-based diet, assess how many grams you’re eating daily so you know how much you need to dial it back. The Dietary Guidelines for Americans say that 45 to 65 percent of your diet should be carbohydrates (about 225 to 325 grams per day).  That’s if you’re following a 2,000-calorie diet, which is often used as an example. If you’re eating less than 2,000 calories, dial it down accordingly.

“Not everyone needs a 2,000-calorie diet,” says Taub-Dix. “And for some people, 325 grams is a lot of carbs each day and not necessary.” If you’re trying to lose weight, experiment within the lower end of the range. Download an app that will help you track carb counts to find a range you feel satisfied with while creating balanced meals. We like MyFitnessPal, Carb Manager, Senza, and Macros to name a few.

2. Fill up on Natural Sources of Carbs, and Eat as Much Fiber as You Can

Remember that carbs aren’t just grains, potatoes, pasta, and rice. Sources of naturally occurring carbs include fruits, vegetables, dairy, nuts, seeds, and legumes. Choose carbs that are high in fiber, unprocessed, and filling, like carrots, broccoli, artichokes, and beets.

The most important thing to calculate when choosing carbs is “net carbs” which are the carbs absorbed by the body. To calculate your net carbs, subtract the fiber in your food from your carbs. That is the number of carbs that your body uses as fuel, or if you don’t use them (walking, running, commuting or just sitting at your desk) those carbs are the ones slated to be stored as fat.

To calculate net carbs in processed foods, subtract the fiber and a portion of the sugar alcohol on the label (which also does not get absorbed the same way as carbs) from the total carbohydrates listed. In general, most processed food is lower in fiber than natural whole foods, so if you’re eating carbs, eat complex carbs in the form of grains, vegetables, and fruits.

3. Try a Plant-Based Delivery Service

Some plant-based meal delivery services allow you to choose meals that are lower in carbs, when you sign in and choose the menu choices, such as Purple Carrot’s Spaghetti Bolognese with zucchini noodles and ground “beef” crumbles or one of Thrive Foods Direct’s meals. Learn to cook this way as you go: Those zoodles have fewer net carbs than regular pasta because the fiber content in the zucchini counts in your favor.

4. Trim Your Carb Portions Throughout the Day

Cutting down on your carbs without feeling like you’re eliminating them altogether is the key to success. Just by slicing your current carbohydrate consumption in half and doubling up on vegetables, you’ll add the necessary fiber to lower the carb impact on your body.

For breakfast, cook 1/3-cup of dry oats with low-carb fruits, like blueberries, to round out your meal and give you slow-burning energy to start your day.

Make your lunch sandwich open-faced and choose a bread that has at least 3 grams of fiber per slice. Portion out a ½-cup of brown rice at dinner since brown rice has more than four times the fiber of white rice.

5. Add Low-Carb, High-Fiber Vegetables to Every Meal

You’re patting yourself on the back for following a plant-based diet, but if most of your veggie intake is potatoes, corn, and peas, you could be making smarter choices. Pile your plate with leafy greens, peppers, zucchini, asparagus, tomatoes, and green beans. Lose the starchy vegetables (potatoes) and instead opt for cauliflower, broccoli and brussels sprouts. Choose avocadoes and berries as low-carb fruits instead of bananas which have 27 grams of carbs each.

6. Add healthy fats

In order for you to feel satisfied and full while reducing carbs, you may want to increase the amount of fat and plant protein you’re eating. A study published in The Lancet found that study subjects who ate low-carb diets and replaced their calories with calories from animal-derived fat had a higher mortality rate. Those who replaced the calories with plant-based fats had a lower mortality rate.

To quote the study:

“Low carbohydrate dietary patterns favoring animal-derived protein and fat sources from sources such as lamb, beef, pork, and chicken, were associated with higher mortality, whereas those that favored plant-derived protein and fat intake, from sources such as vegetables, nuts, peanut butter, and whole-grain bread, were associated with lower mortality, suggesting that the source of food notably modifies the association between carbohydrate intake and mortality.”

So the bottom line is: choose carbs that have high fiber content. And round out your diet with low-carb sources like nuts, seeds, tofu, nut oils, nut butter, chia seeds, and hemp seeds.

The post How to Cut Carbs on a Plant-Based Diet: Yes, It’s Possible appeared first on The Beet.

Add overeating to the new forms of vegan food available (read: fast-food restaurants with new vegan options) and you’ll find convenient vegan offerings all over, albeit ones that may be still slightly unhealthy for you.

“Eating vegan used to be about eating a whole-food, plant-based diet with only vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices,” says plant-based nutrition expert Julieanna Hever, MS, RD author of The Complete Idiot’s Guide to Vegan Nutrition and The Healthspan Solution. “Now, vegan food is everywhere and it’s accessible. For the first time in 14 years, I’m having clients come to me with the same health issues as clients who don’t follow a vegan diet, like weight issues and high cholesterol. I never saw that before, ever.”

Here, Hever shares how to eat vegan, lose weight and still get all the delicious food you crave.

Why Can’t I Lose Weight on a Vegan Diet?

Problem #1: You’re not eating mostly healthy foods.

“One of the beautiful benefits of a whole-food, plant-based diet is that when you eat any combination of the infinite variety of vegetables, fruits, whole grains, legumes, mushrooms, nuts, seeds, herbs, and spices, you will get just what you need,” Hever says. This means you don’t have to stress about keeping score of your macronutrients like carbs, protein, and fat, you just have to eat whole foods as straight from the source as possible. “If you’re concerned about your weight, eat more whole plant foods that are nutrient-dense and calorically light to fill up while steering clear of the processed [and packaged plant-based] foods,” Hever recommends.

Problem #2: You’re falling prey to health halos.

People think that because something is labeled vegan, it’s healthy, whether that’s on a restaurant menu or a label in the grocery store.  “That’s not necessarily true, because ice cream is still ice cream,” says Hever. “Yes, the vegan version is better for you than the dairy version, but it’s not going to make you healthy, and it’s not going to help you avoid weight gain.” For example, a 2/3-cup serving of Ben & Jerry’s Vegan Chocolate Chip Cookie Dough has 350 calories, 33 grams of sugar, and 11 grams of saturated fat. It’s made with almond milk, coconut oil, and pea protein, but that doesn’t make it an ideal plant-based food. You’re better off having a cup of fresh fruit and pairing it with a plant-based glass of milk or yogurt for protein instead if you’re looking to lose or maintain weight loss.

Problem #3: Your portions are way too big.

Since you’re not trying to follow a “diet” while eating vegan you might be reveling in the fact that you don’t have to measure out portions of foods. The problem is, it’s all too easy for portions to get larger without us knowing it, and those extra calories can add up to weight gain, no matter what you’re filling your plate with. Think about it: If that sprinkle of walnuts on your morning oatmeal (probably a tablespoon) starts becoming a handful (closer to ½-cup) you’ll be taking in about 200 more calories easily.

That portion increase alone could tally up to 20 pounds in a year if you ate that breakfast daily! If you’re focused on whole plant foods and find you’re gaining weight, eat smaller servings, suggests Hever. One area she finds her vegan clients tend to overdo is oil portions as well as nuts and seeds. Use measuring spoons and cups for these caloric, high-fat items when watching your waistline.

Problem #4: You’re going a little crazy on the carbs.

If you followed previous diets that were low in carbs before becoming a vegan, it can be refreshing to have them back on the menu as a plant-based eater—but all too easy to use them as a crutch. For example, cereal at breakfast, a vegan pizza at lunch, pasta with vegetables at dinner, and whole-grain crackers for snacks make your meals almost entirely consistent with carbs, which your body stores as fat if there’s a surplus that it can’t burn off as energy.

Avoid this weight loss trap by making sure vegetables are the focus of your meal and carbs are aside. You can also opt for whole grain rice, pasta, bread, cereals, and whole wheat quinoa so you know you’re eating nutritionally sound carbs that are digested slower, giving your body a chance to burn off more throughout the day.

Problem #5: You’re not eating enough.

It sounds counterintuitive but if you aren’t consuming enough calories and eating nutritious meals on a vegan diet, your metabolism can slow down, making it harder to lose weight. Not only will you likely feel really hungry if you’re restricting calories too much (intentionally or unintentionally) but your body’s caloric burn rate will slow, and it’ll want to hold on to every calorie you give it. (Not to mention that you could be setting yourself up for a binge on unhealthy vegan foods in the near future.) Focus on eating well-rounded, whole food plant-based meals that are high in fiber and contain healthy fats, protein, and carbs to help you feel full while meeting your nutritional needs.

There are plenty of mistakes you could make on a vegan diet that could cause you to gain weight (as with any diet), but research still finds that people who follow a plant-based diet tend to have lower BMIs than those who don’t, meaning that as long as you think about what you’re eating and make a concerted effort to eat regular, smaller whole food, plant-based meals the chances that you’ll lose weight while increasing your longevity is a safe bet.

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

The post 5 Reasons You Aren’t Losing Weight on a Plant-Based Diet appeared first on The Beet.

Many fast-food restaurants now have vegan options and are coming up with creative, delicious ways to get more greens on the menu. Some of the ways they are vegan and vegetarian fast food options are through the companies providing them with the products: mainly Beyond Meat and Impossible Foods. Here, Jessica Cording, RD, author of The Little Book of Game Changers, shares her thoughts on some of the newest developments you’ll see on national fast food restaurant menus as well as what to skip and what to try.

“I think it’s great that there are more of these options available for people who want to eat a more plant-based diet – especially for people who travel a lot for work or live in areas where there may not be a lot of options other than fast food establishments,” says Cording. Just keep in mind with all of these menu items that just because something is vegan, doesn’t mean it’s healthy, she adds.

How to Order Vegan at Fast Food Chains

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1. Burger King

Turns out there’s a lot more to rely on than a salad if you’re eating vegan.

• Veggie Burger: This meat alternative burger is made with a Morningstar Farms Garden Veggie Patty, topped with vegetables, and served on a toasted sesame seed bun.
• Impossible Whopper: The Impossible Whopper is just like the classic Whopper® but made with an Impossible patty. That “meaty” plant-based patty is made with soy protein, potato protein, coconut oil, sunflower oil, and heme (a form of iron). Make sure to remove the mayo for a dairy-free meal.

“You still want to be thinking about having a balanced meal because one thing that is really important for promoting overall health is having stable blood sugar,” says Cording. “So if you’re eating French fries and hash browns, they’re vegetarian, they’re plant-based, but you’re not really giving your body a whole lot besides carbs to work with.” With a MorningStar Farms burger, you’re getting protein from the burger and carbohydrates from the bun, so you probably don’t need fries, suggests Cording. Stick with a side salad instead.

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2. White Castle

Known for its mini square-shaped sliders, this hamburger chain jumped on the vegan bandwagon at some participating locations.

• Impossible Slider: These look the same as the original sliders but are made from Impossible Foods burgers and clock in at 11 grams of protein. White Castle informs customers that “The Impossible Slider does not taste like our Original Slider and that wasn’t its intent. Its purpose is to offer our customers a vegan slider that replicates the taste of beef, but it does not taste like our core White Castle slider.” You could also make this meal vegan by holding the cheese.

“I think the brands like Impossible Meat and Beyond Meat are a step in the right direction,” says Cording. “The fact that they’re becoming more widely available is good. I think the people who like to eat those products at home will like that they can find them in more establishments. And in terms of taste, texture, I think that they’re definitely a step above some of the older generation of veggie burgers.”

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3. Taco Bell

This fast-food restaurant may have been one of the first you frequented while transitioning to vegan eating. That’s because Taco Bell has eight million vegetarian combinations and sells 350 million vegetarian items a year through menu substitutions or ordering off their vegetarian menu. In fact, they were the first quick-service restaurant to offer American Vegetarian Association (AVA) certified food options.

• Black Bean Burrito: You knew a bean burrito was going to make this list. This wrap consists of seasoned rice, a three-cheese blend, black beans, and sauce. Remove the cheese and sub guacamole for a vegan meal.
• Veggie Power Menu Bowl: This hearty bowl consists of guacamole, sour cream, pico de gallo, a double portion of seasoned black beans, and lettuce with a side of avocado ranch sauce. Remove sour cream and avocado ranch sauce.

• Spicy Tostada: Enjoy a snack with a kick when you order this open-faced menu item on a crispy shell topped with refried beans, real cheddar cheese, tomatoes and lettuce, red sauce, and chipotle sauce.
• Cinnamon Twists: This certified-vegan dessert is just puffed wheat, corn, and rice rolled in cinnamon sugar. It only rings in at $1 so it’s a great add-on to any order if you’re craving something sweet.

Be wary of vegetarian menu items that consist of a lot of cheese and rice, says Cording. “I usually tell clients that if they are eating vegan at Taco Bell to create a power bowl with black beans and doctor it up with some guacamole, lettuce, tomatoes, and salsa for a good combo of protein, fat, and carbs.”

4. Carl’s Jr.

Another brand synonymous with beef burgers, Carl’s Jr. offers several vegan options for veggie and plant lovers.

• Beyond Famous Star Burger: Made with Beyond Meat, the team at Carl’s Jr. says it tastes “beyond belief.” This burger packs 30 grams of protein with 20 of those coming from the plant-based patty. You can make any burger or sandwich on their menu “Go Beyond” by substituting this Beyond Burger patty for $2 more.
• Guacamole Thickburger: More like a guacamole sandwich than a burger, this is like eating a burger with all the toppings—but the main protein fell off the bun. Instead of meat, it’s made with guacamole, Pepper Jack cheese, and veggies on a bun. Remove the Pepper Jack for a dairy-free option.

“I think having an option of all the fixings without the burger like in their Guacamole Thickburger is a good workaround, especially if someone doesn’t want to eat a soy-based burger,” says Cording. “I’m not saying it’s a healthy option necessarily, because it’s still a very caloric meal and high in sodium, but that said if someone wants to skip the burger but they still want to have that burger experience and all of those flavors, this is a creative option.”

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5. Del Taco

This was the first national Mexican fast-food chain to offer Beyond Meat at the company’s 580 restaurants across the country.

• Beyond Avocado Taco (vegan): This is made up of Del Taco seasoned Beyond Meat vegan crumbles, topped with avocado, lettuce, and tomatoes in a crunchy shell.

• Epic Beyond Original Mex Burrito: Loaded with Beyond Meat, slow-cooked beans made from scratch, cilantro-lime rice, fresh guacamole, and handmade pico de gallo in a flour tortilla, this burrito is 100 percent vegan.
• Avocado Veggie Bowl: If you’re looking for a lower-carb option, this bowl features sliced avocado, seasoned black beans, diced onions, fresh diced tomatoes, and fresh romaine and iceberg lettuce blend, served over cilantro lime rice.

“With any of these menu items, know that you’re getting a very high sodium meal,” says Cording. “So, see where you can be mindful of reducing your sodium intake the rest of the day.”

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6. Starbucks

From the time it started offering breakfast sandwiches in 2006, the coffee conglomerate became a competitor in the fast-food space. You can get your favorite hot and cold beverages made with almond, coconut, or oat milk but there are also plant-based food options available.

• Baja Black Bean Veggie Wrap: This cold menu item makes for a hearty lunch with seasoned black beans, salsa slaw, and mixed veggies, wrapped in a spinach tortilla wrap with paired jalapeño cream-cheese spread.
• Chickpea Bites & Avocado Protein Box: The box is a quick, easy, and filling to-go meal. The pre-packaged meal brings a nutritious and protein-heavy option for any Starbucks patron. The meal box is the perfect purchase if you need a cheap lunch or a mid-afternoon snack.
• Bagel with Miyoko’s Non-Dairy Cream Cheese: If you’re lucky enough to live in the Washington area, you may be near a Starbucks that is testing Miyoko’s non-dairy cream cheese in the flavors Cinnamon Raisin and Everything. Hopefully, this will become a permanent menu item available nationwide in the coming months.
• Impossible Breakfast Sandwich: Although this breakfast sandwich could be veganized by only getting the Impossible patty on the ciabatta bread and adding ketchup, this sandwich does have a not-so-plant-based egg and sharp cheddar slice of cheese.

“I don’t think [any] of these fast food plant-based products should be the backbone of your diet and they shouldn’t be part of a daily diet because they are processed foods,” says Cording. In general, Cording says you’re better off basing your plant-based diet on natural, whole foods but when you’re in a rush or have limited options on the go, these menu items can help you stick to your plant-based lifestyle when you’re running limited on time or healthy eating options around you.

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7. Chick-Fil-A

With a name that includes chicken in the title, you’re not going to find an overwhelming amount of vegan options on the menu, but if you’re in a pinch, there are a few ways to satisfy your vegan cravings.

• Grilled Cool Wrap: The Cool Wrap can be made vegan easily when you remove the chicken and cheese. The light lunch option comes packed with green leaf lettuce, carrots, and red cabbage within a rolled flour flatbread. The cool wrap can be dressed with either vegan vinaigrette or Light Italian Dressing.  For a little extra flavor, you can throw in some signature Polynesian or Barbecue sauce.
• Grilled Market Salad: The Market Salad can be made vegan friendly by removing the blue cheese and the chicken. The salad blends sweet and savory flavors with a delicious variety of fruit including strawberries, blueberries, and apples on a bed of chopped romaine lettuce and baby greens. The salad is best eaten with Light Balsamic Vinaigrette or Light Italian Dressing.
• Spicy Southwest Salad: Recommended by Chick-Fil-A for either lunch or dinner, the Spicy Southwest Salad is stacked with grape tomatoes, roasted corn, poblano chiles, red bell peppers, and black beans. The toppings sit on top of a bed of mixed greens and Chick-Fil-A finishes the salad with Seasoned Tortilla Strops and Chili Lime Pepitas. We recommended getting the Chili Lime Vinaigrette to substitute the Creamy Salsa dressing, and make sure you remove both the cheese blend and the chicken.

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8. Chipotle

It’s no surprise that Chipotle makes this list of vegan-friendly fast-food spots. With a super customizable menu, it’s easy to see how you could effortlessly put together unlimited plant-based menu options.

• Burrito: The Chiptole Burrito is the heaviest and the greatest option on the menu. The soft, warmed flour tortilla can be filled with any number of ingredients, making it one of the most filling quick-vegan meals on the market. One of the greatest things about Chipotle is that it serves tofu sofritas, setting the company above its competitors. The restaurant chain offers black beans alongside tofu as a protein substitute, but Chipotle is the only quick-service Mexican-inspired restaurant to provide customers with tofu sofritas for their burritos. From guacamole to cilantro rice, the Chipotle burrito holds all the flavor you can ask for and more.
• Tacos: The three taco meal is the less conventional option at Chipotle, but it hits all the marks necessary to leave more than satisfied. The tacos come packed into soft flour tortillas or crispy corn taco shells. You can customize your tacos to include any of the vegan fillings. The best part is that the three tacos do not need to hold the same contents, making customization a key drawing factor for the three taco meals. Our suggestion is to take one taco for tofu, one for black beans, and one for pinto beans, and then topped to preference.
• Burrito Bowls: The only meal more filling than the burrito is Chipotle’s burrito bowl. Even though this option nixes the tortilla, it’s possible to make two full meals out of the burrito bowl. Typically served with a rice base, you can order any of the vegan ingredients to cover the burrito bowl. The lower-carb option is definitely for those who want to either save leftovers easier or would rather sit down and eat unrushed with a fork. Pro Tip: Order a tortilla (or two) on the side to get even more mileage out of your bowl.
• Salads: For the healthiest option, Chipotle’s salads are a perfect choice. The salad comes served on romaine lettuce thatcher than the burrito bowl’s rice base. The salad is an easy, healthy, low-carb option that will still give any customer the full Chipotle experience. You can order any of the normal ingredients on top of your salad, including the sofritas tofu and fajita veggies to get the full burrito experience without as much of the heaviness.

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9. Subway

Due to Subway’s lack of vegan and plant-based protein options, you’ll have to puzzle together a veggie-filled sandwich, but that doesn’t mean it can’t be done!

• Meatless Meatball Marinara: Across the U.S. and Canada, Subways partnered with Beyond Meat to concoct one of the most beloved plant-based subs: The meatball sub. The sandwich can be found at select locations and it contains plant-based meatballs and Subway’s marinara sauce on your bread of choice. The sandwich comes with parmesan cheese, but it can be left off the sandwich to make a delectable vegan meatball sub. If the meatballs are on the menu, it is possible to get a salad that includes the plant-based meatballs, which is a protein-packed substitute for customers avoiding the bread.
• Falafel: The falafel sandwich filling is often shown accompanied by a dairy tzatziki sauce, but if you’re lucky enough to find a Subway location that offers the sandwich, the falafel is paired nicely with a number of plant-based sauces. The vegan-friendly option can be found at a select amount of stores.  The protein substitute consists of fried chickpeas flavored with a selection of Mediterranean herbs and acts as the perfect protein for either a salad or a sandwich.

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10. Qdoba

With a highly-customizable menu like Chipotle, Qdoba also has a wealth of vegan options, although the Tex-Mex chain is lacking when it comes to plant-based dairy alternatives, it does offer Impossible Meat for an easy protein swap. Here is everything they do offer:

• Impossible Fajita Bowl: The featured plant-based staple offers an easy option for all vegan customers. The signature bowl comes complete with plant-based Impossible protein, fajita veggies, corn salsa, salsa, Verde, and black beans over cilantro lime rice. The vegan bowl is the perfect option for something quick and filling. The bowl can also be customized to include any other vegan sauces or ingredients that you want to add on. The Qdoba bowls work perfectly for leftovers as well. Pop the leftovers in the fridge and take the portable lunch with you the next day.
• Impossible Fajita Burrito: The impossible Fajita Bowl can be easily turned into a delicious burrito. Everyone loves the personalized fast-casual Mexican restaurants for the huge, affordable burrito options. The Impossible Fajita Burrito gives the customer everything they want from the plant-based protein to the delicious vegetable medley into a jam-packed, filling tortilla. Add whatever plant-based ingredient you desire into the burrito to make it delicious to your satisfaction.
• Impossible Bowl or Impossible Burrito: Beyond the Fajita options, it is possible to go choose to just add the Impossible protein. The fully customizable bowl or burrito can be topped with any of the plant-based ingredients listed below to make a tasty, filling meal to meet any craving. From salsa Roja to guacamole, the customer can complete either entree style with whatever they please. The customer can choose between cilantro lime rice or brown rice and black beans or pinto beans as their base. The same thing can be done with the Fajita veggies by ordering the Veggie Burrito Bowl or Veggie Fajita Burrito.

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11. Panda Express

In the last year, Panda Express has branched out into plant-based dishes, partnering with Beyond Meat to make more vegan dishes. Here are some of the chain’s greatest plant-based hits:

• Vegetable Spring Rolls: You can never go wrong with the Vegetable Spring Rolls at Panda Express. The crispy wonton exterior is stuffed with cabbage, green onions, carrots, celery, and Chinese noodles.
• Eggplant Tofu: When plant-based diners originally struggled to find a proper vegan entree, Panda Express debuted the Eggplant Tofu. The entree uses a glazy soy-based sauce to flavor its eggplant and tofu mixture, creating an addictively delicious plant-based option. Before the company’s plant-based protein development, the Eggplant Tofu has been the go-to item to order and beyond its taste, the entree is a cheap and delicious lunch or dinner option.
• Beyond the Original Orange Chicken: The vegan orange chicken will use a completely vegan breading and sauce on Beyond Meat’s newly released plant-based chicken.

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12. Fatburger

Visit the All-American eatery Fatburger for decadent burgers, crispy fries, and milkshakes that even plant-based eaters can enjoy. In recent years, the chain has upped its plant-based offerings and now boasts a healthy amount of menu options for vegetarians or vegans.

• Impossible Burger: The classic burger is served with “The Works” which includes relish, mustard, onions, pickles, tomatoes, and lettuce. Make sure that you ask for no mayo to ensure that the juicy burger is 100 percent plant-based. The burger can be ordered with a slice of Daiya cheese that brings it all home with a timeless cheeseburger.
• Impossible Chicken Nuggets: A perfect option for kids or picky eaters, Fatburger recently added Impossible Foods’ chicken nuggets to its menus nationwide.
• Vegan Shakes: From the classic Vanilla shake to the more exciting Maui Banana shake, the company is working to provide customers with a full, classic LA burger joint experience within a plant-based diet. Fatburger’s shake selection makes this restaurant chain one of the few that offer vegan ice cream. The shakes come sourced from Hollywood-based Craig’s vegan ice cream, providing a delicious vegan base for the shakes. Instead of a soft drink, complete the Impossible Burger meal with one of the four shake options.

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13. Panera Bread

Although vegetarians will have an easy time finding a meal at Panera Bread, it’s a bit trickier for those who avoid dairy, as every meatless menu option tends to include cheese. Here’s how you can eat vegan at Panera.

• Mediterranean Veggie Sandwich: The sandwich comes with feta but can be made vegan easily by requesting no cheese. The sandwich is filled with piquant peppers, cucumbers, emerald greens, tomatoes, and hummus. The sandwich is delicious and can be paired with a side salad to make an extremely delicious and filling lunch. It is possible to add avocado to the sandwich as a substitute for the feta, but the sandwich contains enough delicious ingredients without it.
• Baja Bowl: Typically served with a french baguette, the Baja Bowl is an extremely nutritious and filling menu item. The bowl contains cilantro line brown rice and quinoa topped with black bean and corn salsa, salsa verde, red grape tomatoes, and avocado. The bowl usually comes with feta and Greek Yogurt, but just ask to remove the dairy products to make the Baja Bowl completely vegan.
• Fuji Apple Salad without Chicken: The Fuji Apple Salad is a perfect salad for a sweeter, lighter craving. The salad comes on a mixed base of arugula, romaine, kale, and a red leaf blend with grape tomatoes, red onions, toasted pecan pieces, and apple chips all tossed in a sweet white balsamic vinaigrette. Ask for the salad without gorgonzola and chicken to make it fully vegan.

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14. Dunkin

Dunkin Donuts has been on a plant-based roll lately, adding several food items to its menu that are filling options when you’re in a pinch. Besides all of its dairy-free drink options, here’s what you can eat at Dunkin as a plant-based diner.

• Avocado Toast: This consists of an avocado spread made with avocado, lemon juice, salt, and pepper, served on Dunkin’s toasted Sourdough Bread, and topped with everything bagel seasoning. The quick-service take on the indescribably popular breakfast and brunch item hit menus at only $2.99.
• Hummus Toast: If avocados aren’t your thing, load up on protein with Dunkin’s hummus toast, topped with roasted tomatoes and za’atar spices.
• Hashbrowns: Dunkin Donuts flavors its potato snack with a special spice blend. Other than the quick-to-order coffee, the hashbrowns remain one of the main reasons to love Dunkin Donuts in the morning.
• Beyond Sausage Sandwich: The sandwich may not come fully plant-based, but when you ask for the sandwich without eggs and cheese, it will be fully vegan. Although without the cheese and egg the sandwich is only the muffin and Beyond Sausage, at most stores you can easily order it with the new avocado spread or top it off with some ketchup and hashbrowns.

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15. McDonald’s

McDonald’s has received criticism in recent years for its lack of meatless options (even its fries are cooked in animal fat!) but has answered critics by debuting the McPlant. Here’s what else is vegan at McDonald’s

• McPlant: The meatless burger features a Beyond Meat patty made from potatoes, rice, and peas, topped with tomato, lettuce, pickles, onions, ketchup, and mustard. The McPlant also comes with dairy-based American cheese and mayo, but customers can easily ask to remove the animal-based ingredients.
• Fruit & Maple Oatmeal: In a pinch for breakfast? This fruity oatmeal should do the trick. Just ensure you remove the cream when ordering to make it fully dairy-free.
• Side Salad: Need to load up on some nutrients? Add a side salad to your order. For your dressing, order the Newmann’s Own Creamy French or Balsamic Vinaigrette to ensure the dressing is vegan.

Bottom Line: Most major fast-food chains have a few vegan-friendly options on their menu.

If you’re unsure if something is vegan, ensure to ask the employees about ingredients and cross-contamination.

For more plant-based eats near you, visit The Beet’s Find Vegan Near Me category. 

The post The Best Plant-Based or Vegan Options at 15 Fast Food Chains appeared first on The Beet.

Athletes tend to be great at planning and are often ritualistic about their training regimens, so actually, they do well on a plant-based or vegan diet. Any athlete, whether a marathoner, a yoga devotee, or an exercise-class junkie, knows that an important component of reaching one’s physical goals is sticking to a clean, nutrient-dense diet plan. So, we put together this handy diet and exercise plan for vegan athletes.

If you’ve been thinking about your nutritional needs with respect to your training for the next several months and you want to bring your fitness and health to the next level, you could be ready to take the leap to a vegan diet. It just takes some strategic planning. Plant-based diets are known to help with recovery time, prevent injury (through nutrient-dense food that helps repair body tissue and boost healthy cell generation), and even promote weight loss if that’s a goal.

Fitness Plan for Vegan Athletes

So many athletes have watched The Game Changers, the documentary about pro and elite athletes who are plant-based, from Novak Djokovic to Olympians, Strongman Champions, and Venus Williams, all of whom attest to the fact that plant-based eating helps them recover faster and play at the top of their game.

Sports dietitian Torey Armul, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, has counseled pro athletes, weekend warriors, and marathoners on how to reach their goals with the help of sound sports nutrition. “I’ve always been very interested in the performance side of nutrition, as an athlete in college and later as a marathoner,” she says. She has found that plant-based eating and training effectively go hand in hand.

“I think people who are vegetarian or vegan tend to be somewhat more health-conscious and they’ve done some research — so they often have a leg up on understanding nutrition,” Armul says. “For vegan athletes, [training hard and eating healthfuly] can certainly be accomplished but the program and diet have to be done well, to optimize performance and keep that person healthy as an athlete and an individual.”

It’s less about skipping animal protein and more about choosing the healthies whole foods that are part of a performance plant-based diet: Vegetables, legumes, grains, nuts, seeds, and fruit. Here are the so-called challenges that vegan athletes face, and the tools to overcome them

Making a Vegan Diet and Exercise Plan is Important

Being a vegan athlete can feel challenging at first since it requires some rethinking and planning as you get used to eating this new way. Armul recommends working with a registered dietician, especially at the beginning of your program, just to get yourself set up properly.

“You’ll have to focus on your diet as an important part of the training,” she says. But once you get the hang of it, eating legumes, grains, vegetables and nuts and seeds and getting your protein from tofu, tempeh, soybeans, and other plant-based sources, becomes as natural as lacing up your sneakers in the morning. It’s helpful to plan your meals in advance, shop for proteins, and build meals around your training schedule.

In addition to training meals, you’ll need to plan out your pre-race nutrition and post-race meals, especially during events that offer fuel you have never tried before. (Once events are back on the schedule since most events are on hold for the foreseeable future.) Now is the time to try out vegan protein powders, refuel options, and training gels or blocks.

You won’t want to just grab any old electrolyte gel or sports beans mid-run to replace your electrolytes and energy. The Beet has found several great sources of race energy that are vegan. Check the labels to make sure they’re vegan and don’t contain gelatin or honey (which vegans avoid).

Read More: Vegan Marathon Training: How to Fuel Up on a Plant-Based Diet

“When you’re exercising, you want a simple carb because that’s what your muscles are utilizing,” says Armul. Make sure you have that readily available throughout your training. Stick with your own plant-based snacks like fruit, pretzels, crackers, and even almond butter, and carry your own fuel the race so you can eat what you’re familiar with throughout the event.

Choose Plant Protein

A vegetarian athlete can take in dairy products and eggs as sources of protein to fuel their workouts. Vegans need to pick plant-based sources like beans, legumes and nut butter. “Look to grains,” says Armul. “People are surprised that rice, grains, and flour have protein.” You can also rely on nuts, peas, amaranth, quinoa, seeds, and soy products for protein. And while you can supplement with plant-based protein powders, which contain vitamins and minerals, keep in mind when it comes to food versus supplementation, food is always better, says Armul. Don’t let supplementation be your crutch when you don’t feel like making healthy vegan meals.

Consider a B12 Supplement

This important vitamin is often found in meat and animal products and is also added to many foods that we may not be eating, so it’s one supplement that vegan athletes need to consider adding to their diet. Vitamin B12 is vital in making red blood cells, which transport oxygen throughout the body, as well as DNA synthesis and helping with neurological functions.

“It’s very important for runners especially, (who are more likely to have borderline anemia) to have enough vitamin B12 in their system in order to help replenish their cellular health,” says Armul. You can find vitamin B12 supplements in foods like soymilk, grains, and some cereals. “If you’re not seeing supplementation in your foods, then I’d recommend a vitamin B12 supplement to help reach the recommended daily allowance of 2.4mcg,” Armul says.

As always, consult your primary care doctor before adding a supplement to your routine.

Consider a Vitamin D Supplement

You’ve probably heard of vitamin D referred to as the sunshine vitamin, as we synthesize vitamin D after exposure to sunlight. But vitamin D is also found in animal products and fortified foods. It’s an important vitamin for calcium absorption in the body and bone health.

Research published in the Journal of the International Society of Sports Nutrition found that vitamin D combined with vitamin K may help exercisers with recovery. Vegans can find vitamin D in fortified cereals and orange juice. If you’re concerned that you’re not getting enough D in your diet, consult your doctor about adding a daily supplement. It’s recommended adults get 600 IU of vitamin D daily.

Read More: Guide to Supplements to Consider When Starting a Plan-Based Diet. 

If You Want to Build Muscle, Consider Creatine

Creatine is an amino acid found in foods such as meat, fish, and poultry. Your body converts this amino acid into something called phosphocreatine, which is stored in the muscles and used for energy, Amul explains.

“It’s clear in research that people who eat vegan and vegetarian diets tend to be low in creatine,” says Armul. “We also know that creatine has performance-enhancing benefits. It can help with short-term, high-intensity exercise, with strength, and it helps with muscle rebuilding and repair.” So if you have performance goals as a vegan athlete, it may make sense to look into creatine supplementation.

“If you’re a serious athlete, you’re working hard, and you’re an otherwise healthy vegan, it doesn’t hurt to add a supplement to make sure you have that safety net available since creatine is so important for exercise,” says Armul. Creatine supplements can be taken as pills or powders, just read the label carefully to make sure it’s a vegan creatine source.

When it comes to fueling up before, during, and after their training, vegan athletes can never just assume it’ll work out with respect to finding quality food options. Just as you would never train without planning, Armul says, you need to think about your diet. “Being a vegan athlete requires preparation and planning ahead, but it is totally doable.” And, we’d add, worth it.

For more on plant-based fitness, visit The Beet’s Wellbeing and Fitness articles. 

The post How to Workout and Train Effectively on a Plant-Based Diet appeared first on The Beet.

As you’re shopping for plant-based foods, take a turn down the beauty aisle and seek out “all-natural” vegan beauty, plant-based shampoos and conditioners, and straight-from-the-earth clay masks. Then check out the plant-based laundry detergents, dishwashing liquids and surface cleaners. If the goal is “clean, chemical-free, cruelty-free and planet friendly,” here is what you should look for.

As more and more companies are working to support a vegan and plant-based way of life, you want to be able to distinguish between “greenwashing” and the real thing. Greenwashing is when companies use an aesthetic that adopts different characteristics such as rustic packaging and images of nature to get consumers to subconsciously associate the product as being eco-friendly, when in fact it is not as environmentally conscious as the company wants you to believe.

These 5 tips will help you be a smart shopper. The good news is that there’s never been a better time to become a more conscious consumer.

1. BEAUTY

Skincare and beauty are probably the areas you’re likely to examine right after your food, as part of a plant-based lifestyle. That’s because once you’re aware of what you’re putting in your body, you start wondering what you’re putting on it. Deciding to stay away from chemicals like phthalates and sulfates on your skin is a good start.

One thing to note is that vegan labeling is separate from cruelty-free labeling: A product could indicate that it contains “no animal ingredients,” which would mean no ingredients are derived from animals, but they may still test on animals, so always look for the Leaping Bunny logo to ensure that no such testing takes place.

These vegan brands are your best bet if you’re looking to green your beauty routine:

SKINCARE

• Youth to the People: Their plant-based skincare products are made with kale, spinach, green tea, and alfalfa.

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• First Aid Beauty: Many of this company’s products are vegan (check each label to be sure) and its moisturizers are made with colloidal oatmeal, shea butter, licorice root, white tea extract and feverfew.

DEODORANT

• Schmidt’s: This aluminum-free natural deodorant has won several awards for its effectiveness. It’s made with arrowroot powder, baking soda, coconut oil, shea butter, and coconut oil to keep you smelling and feeling fresh.
• Simply Fair: These products support fair trade and their vegan deodorant is made with coconut oil, shea butter, baking soda, arrowroot powder, and lavender oil.

MAKEUP

• Milk Makeup: Our go-to is the vegan Kush High Volume Mascara made with synthetic beeswax, sunflower seed oil, Rice Bran Wax, and hydrogenated vegetable oil.

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• RMS: We love this brand for its clean, modern aesthetic and their concealer called the Un-Coverup, which comes in 16 shades that will self-adjust to your skin tone.
• E.L.F.: This cruelty-free brand has products for your eyes, lips, and face and all of the formulas are 100% vegan. Some natural ingredients in the lip gloss, for example, include avocado oil, coconut oil, and castor oil.

2. HAIRCARE

• REVLON TOTAL: Our favorite new vegan hair dye (which Katie Lee, the TV chef and influencer is the spokesperson for now) just released a new “clean and vegan” formula. The nourishing cream formula is free of: Ammonia, parabens, sulfates, silicones, mineral, phthalates or gluten.
• IGK 30,000 Feet Shampoo: This volumizing shampoo is made for anyone with flat or thin hair. The key ingredients in this formula are vegetable protein and sunflower extract which strengthens, conditions and moisturizes your hair.
• Seed Phytonutrients Color Care Shampoo: The chemical-free shampoo is a great addition to the daily shower routine of anyone who colors their hair. Raspberry seed oil is one of the antioxidant-rich ingredients that protect your colored hair from fading.

3. CLEANING PRODUCTS

Whether you’re looking for chemical-free, eco-friendly products to get the job done or you want to support a brand that doesn’t conduct animal testing or use animal products, these vegan cleaning products get even the dirtiest jobs done.

• Method: This brand has a variety of cleaning products including handy wipes,  soap, surface spray cleaners, laundry detergent. Each one is made from plant-derived ingredients like ethanol, propanediol, ethyl glycerin acetal levulinate, lauryl alcohol ethoxylate.
• Mrs. Meyer’s: These earth-friendly products can be used for anything from household cleaning to body care and air fresheners. Mrs. Meyer’s products aren’t made from any animal products and they aren’t tested on animals.

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• Ecover ZERO: This laundry detergent uses sodium carbonate, sodium sulfate from coconut oil, water, glycerin from vegetable oils, and stain removing agents from fermented plant sugars to keep your clothes clean.

4. PET FOOD

If you’re considering feeding your furry friend a vegan diet to match your own, check with your veterinarian first on whether it’s safe for your pet and how to best go about doing it. While it may be possible for some animals, it is not for others, and if you get the go-ahead from your vet they may still need to take specific vitamins to help meet their dietary needs.

• Amì Pet Food: They have pet food made from corn, pea fiber, pea protein, vegetable protein, and potato protein.
• Halo: Its dog food is made with chickpeas, non-GMO vegetables and fruits, and nourishing oils. The plant-based protein comes from whole grains, green peas, and chickpeas.
• V-Dog: This vegan dog food contains peas, oats, lentils, and flax.
• Gather: Choose from recipes with ingredients such as organic peas, organic barley, organic oats, lentils, organic sunflower oil, organic flaxseed, potatoes, and quinoa.

5. LIFESTYLE

Candles: Love to light up a candle but don’t want a beeswax product? Look to these vegan products for alternatives.

• Yankee Candle: Uses paraffin wax and a 100% natural fiber wick.
• Evil Queen: Scents made with 100% soy wax and 100% cotton wicks.

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• Pure Plant Home Coconut Candles: Starts with coconut wax, essential oils, and uses a cotton wick.

For more on how to avoid chemicals and “green your routine” check out Katie Lee’s story for The Beet.

The post You Eat Vegan or Plant-Based: Here are 15 More Ways to Avoid Chemicals appeared first on The Beet.

It can be tough to know the true definitions of what each of these terms means without making your head spin, not to mention how other people are interpreting them. (Can your friend even eat fish if she’s a vegetarian? That has to be cheating, right?) And when someone says they’re “vegan” it can be polarizing to the rest of the dinner table–since your fellow diners may assume that saying you’re vegan is also a way of judging them for ordering the steak. It’s complicated and fraught. So let’s take the guesswork out of it for you.

Here, plant-based nutrition expert Julieanna Hever, MS, RD author of The Complete Idiot’s Guide to Vegan Nutrition and The Healthspan Solution defines the terms and what they include, so you can actually understand what your friends are talking about when they explain their eating habits.

And instead of having them all over for dinner together, may we suggest that you all head out to a restaurant together and try a new veg-friendly restaurant, so everybody can order exactly what they like. To “Find Vegan Near Me” check out the restaurant finder tool on The Beet, powered by Happy Cow, and our exclusive Beet City Guides, written by local experts.

What Does It Mean to be Vegan?

Includes: Fruits, vegetables, nuts, seeds, legumes, and whole-grain products, plus anything that is totally devoid of animal products or with trace elements of ingredients from animals.

Does not Include: Meat, poultry, fish, eggs, dairy, honey, or any animal byproducts.
Nothing with a face, a mother, or made by animals.

“Vegan is an exclusive definition,” says Hever. It basically says what you do not eat, which are animal products.” To be a vegan means you’re also not consuming products like honey since you are avoiding all animal product use, which includes the product made by bees. But as with anything, there can be some exceptions to this lifestyle. “I’ve heard people use the term, ‘bee-gan’ meaning they include honey in their diet as a vegan,” Hever says.

Many vegans choose to follow this diet for ethical, environmental, and health reasons or a combination of all of those factors. Some vegans also avoid wearing animal products like leather, suede, fur, shearling, silk, or wool. Others skip using cosmetics that are tested on animals and make sure to support companies that avoid all animal testing. Additionally, they skip any home or cleaning products that are derived from animal products. In general, The Vegetarian Society states that “vegans and vegetarians don’t eat products or buy products of slaughter.” Vegans often feel under fire for stating their veganism, as this YouTube video explains, so they sometimes prefer to use the term “plant-based” as a way of describing eating a wholly plant-based diet and sidestepping the rest. But there is a thought among vegans that it’s better to use the term and mainstream it rather than sidestep the topic.

What Does it Mean to be Vegetarian?

Includes: Mostly plant-based diet, with some animal products such as eggs and dairy.

Does not Include: Meat, fish, poultry

A vegetarian diet usually refers to being lacto-ovo vegetarian, meaning eggs and dairy are consumed, but no animal flesh, says Hever. Then there’s the Lacto-vegetarian, which means someone who eats dairy, but not eggs. An ovo-vegetarian is a person who eats eggs but not dairy. If someone says they’re a pescatarian, that means they are a vegetarian eating fish as well as eggs and dairy.

As you can see, vegetarianism has a little more of a choose-your-own-eating-adventure vibe than being a vegan does, which may make it easier to stick to long term. In short, vegetarians tend to eat a diet that mostly consists of plant-based foods, whole grains, seeds, nuts, and legumes, as well as dairy. As for what they buy and wear, they may or may not choose to wear and use products made from animal products.

What Does it Mean to be Plant-Based?

Includes: Eating plant-based foods such as fruits, vegetables, nuts, seeds, whole grains, and legumes

Does not include: High amounts of animal products, including meat, poultry, fish, dairy, eggs, cheese, and byproducts

The term “plant-based” is an inclusive definition, Hever says. “It has taken off in recent years since it’s less extreme sounding than vegan, and basically means the person eats a whole-food, plant-based diet.” To eat plant-based means you’re eating vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices. It’s basically the same diet as veganism but often it’s motivated by a concern for personal health and the impact of agriculture on the planet and climate change without including some of the other tenants of activism, such as animal rights. Plant-based as a term is gaining ground as a way of discussing food and diet while leaving out a broader definition of ethical treatment of farmed animals, or animal welfare that vegans embrace.

When someone says they’re eating a plant-based diet, they may have a looser interpretation of this phrase and will eat a variation on plant-based, like the Mediterranean Diet (low in red meat, moderate in poultry and dairy, with fish and seafood several times a week) for health purposes.

What Does it Mean to be Flexitarian, Plant-Leaning or Plant Forward?

Includes: Mostly plant-based foods

Does Not Include: Being strict about it

A Flexitarian Diet is mostly vegetarian but with the occasional inclusion of meat. Similar to the variations of vegetarianism, picking a plant-based diet or one that is largely plant-based is a way to increase your consumption of healthy whole foods that are nutrient-dense, such as fruits, vegetables, nuts, seeds, and legumes while cutting back on animal products, processed foods, and excess sugar.

Plant-Leaning, Plant-Forward, and “leaning into plants” is a less strict way of saying they are trying to give up most animal products and adopt a mostly vegan or plant-based diet, but occasionally allows themselves to “cheat” by eating fish or dairy when the occasion arises. These individuals often are motivated by a combination of health benefits of giving up meat, and the impact on the planet. They also include people who want to be plant-based most days and meals, but can’t achieve it all the time, either for social or personal reasons, so they define themselves as plant-leaning.

“People flirt with different ideas and interpretations for all of these diets,” says Hever. “No matter what eating approach you choose, you’ll reap more health benefits if you base your diet around whole, plant foods.” For more on how to do that, check out s‘s Beginner’s Guide to eating a whole-food, plant-based diet. 

The post What is the Difference Between Vegan, Vegetarian and Plant-Based Diets? appeared first on The Beet.

It can be tough to know the true definitions of what each of these terms means without making your head spin, not to mention how other people are interpreting them. (Can your friend even eat fish if she’s a vegetarian? That has to be cheating, right?) And when someone says they’re “vegan” it can be polarizing to the rest of the dinner table — since your fellow diners may assume that saying you’re vegan is also a way of judging them for ordering the steak. It’s complicated and fraught. So let’s take the guesswork out of it for you.

Here, plant-based nutrition expert Julieanna Hever, MS, RD author of The Complete Idiot’s Guide to Vegan Nutrition and The Healthspan Solution (just published in December) defines the terms and what they include, so you can actually understand what your friends are talking about, when they explain their eating habits.

And instead of having them all over for dinner together, may we suggest that you all head out to a restaurant together and try a new veg-friendly restaurant, so everybody can order exactly what they like. To “Find Vegan Near Me” check out the restaurant finder tool on The Beet, powered by Happy Cow, and our exclusive Beet City Guides, written by local experts.

What Does It Mean to be Vegan?

Includes: Fruits, vegetables, nuts, seeds, legumes, and whole-grain products, plus anything that is totally devoid of animal products or with trace elements of ingredients from animals.

Does not Include: Meat, poultry, fish, eggs, dairy, honey, or any animal byproducts.
Nothing with a face, a mother or made by animals.

“Vegan is an exclusive definition,” says Hever. It basically says what you do not eat, which are animal products.” To be a vegan means you’re also not consuming products like honey since you are avoiding all animal product use, which includes the product made by bees. But as with anything, there can be some exceptions to this lifestyle. “I’ve heard people use the term, ‘bee-gan’ meaning they include honey in their diet as a vegan,” Hever says.

Many vegans choose to follow this diet for ethical, environmental and health reasons or a combination of all of those factors. Some vegans also avoid wearing animal products like leather, suede, fur, shearling, silk or wool. Others skip using cosmetics that are tested on animals and make sure to support companies that avoid all animal testing. Additionally, they skip any home or cleaning products that are derived from animal products. In general, The Vegetarian Society states that “vegans and vegetarians don’t eat products or buy products of slaughter.” Vegans often feel under fire for stating their veganism, as this YouTube video explains, so they sometimes prefer to use the term “plant-based” as a way of describing eating a wholly plant-based diet and sidestepping the rest. But there is a thought among vegans that it’s better to use the term and mainstream it rather than sidestep the topic.

What Does it Mean to be Vegetarian?

Includes: Mostly plant-based diet, with some animal products such as eggs and dairy.

Does not Include: Meat, fish, poultry

A vegetarian diet usually refers to being  lacto-ovo vegetarian, meaning eggs and dairy are consumed, but no animal flesh, says Hever. Then there’s the lacto-vegetarian, which means someone who eats dairy, but not eggs. An ovo-vegetarian is a person who eats eggs but not dairy. If someone says they’re a pescatarian, that means they are a vegetarian eating fish as well as eggs and dairy.

As you can see, vegetarian has a little more of a choose-your-own-eating-adventure vibe than being a vegan does, which may make it easier to stick to long term. In short, vegetarians tend to eat a diet that mostly consists of plant-based foods, whole grains, seeds, nuts, and legumes, as well as dairy. As for what they buy and wear, they may or may not choose to wear and use products made from animal products.

What Does it Mean to be Plant-Based?

Includes: Eating plant-based foods such as fruits, vegetables, nuts, seeds, whole grains, and legumes

Does not include: Any animal products, including meat, poultry, fish, dairy, eggs, cheese and byproducts

The term “plant-based” is an inclusive definition, Hever says. “It has taken off in recent years since it’s less extreme sounding than vegan, and basically means the person eats a whole-food, plant-based diet.” To eat plant-based means you’re eating vegetables, fruits, whole grains, legumes, nuts, seeds, herbs, and spices. It’s basically the same diet as veganism but often it’s motivated by a concern for personal health and the impact of agriculture on the planet and climate change without including some of the other tenants of activism, such as animal rights. Plant-based as a term is gaining ground as a way of discussing food and diet while leaving out a broader definition of ethical treatment of farmed animals, or animal wellfare that vegans embrace.

When someone says they’re eating a plant-based diet, they may have a looser interpretation of this phrase and will eat a variation on plant-based, like the Mediterranean Diet (low in red meat, moderate in poultry and dairy, with fish and seafood several times a week) for health purposes.

What Does it Mean to be Flexitarian, Plant-Leaning or Plant Forward?

Includes: Mostly plant-based foods

Does Not Include: Being strict about it

A Flexitarian Diet is mostly vegetarian but with the occasional inclusion of meat. Similar to the variations of vegetarianism, picking a plant-based diet or one that is largely plant-based is a way to increase your consumption of healthy whole foods that are nutrient dense, such as fruits, vegetables, nuts, seeds and legumes, while cutting back on animal products, processed foods, and excess sugar.

Plant-Leaning, Plant-Forward and “leaning into plants” is a less strict way of saying they are trying to give up most animal products and adopt a mostly vegan or plant-based diet, but occasionally allows themselves to “cheat” by eating fish or dairy when the occasion arises. These individuals often are motivated by a combination of health benefits of giving up meat, and the impact on the planet. They also include people who want to be plant-based most days and meals, but can’t achieve it all the time, either for social or personal reasons, so they define themselves as plant-leaning.

“People flirt with different ideas and interpretations for all of these diets,” says Hever. “No matter what eating approach you choose, you’ll reap more health benefits if you base your diet around whole, plant foods.” For more on how to do that, check out The Beet’s Beginner’s Guide to eating a whole-food, plant-based diet. 

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“When you eat more plant-based foods, you’re getting benefits purely from eating more plants,” says Torey Armul, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics. “We know plants are some of the best sources of vitamins and minerals, and fiber–things that are all heart-healthy and body-healthy. The other factor that’s happening is that people tend to eat less unhealthy food. So, you’re improving your diet by eating less of the worst foods and more of the best foods.”

1. Boost Your Immunity with Plant-Based Foods

The Physicians Committee for Responsible Medicine lists plant-based foods high in vitamins as one way to boost your immune system right now. They suggest eating foods high in vitamins, minerals, and antioxidants to fight off COVID-19 and other seasonal flu.

Studies have shown that fruits and vegetables provide nutrients—like beta-carotene, vitamin C, and vitamin E—that can boost immune function. Because many vegetables, fruits, and other plant-based foods are also rich in antioxidants, they help reduce oxidative stress.

Beta-Carotene: Beta-carotene is a powerful antioxidant that can reduce inflammation and boost immune function by increasing disease-fighting cells in the body, according to the PCRM. Excellent sources include sweet potatoes, carrots, and green leafy vegetables.

Vitamins C and E: Vitamins C and E are antioxidants that help to destroy free radicals and support the body’s natural immune response, the PCRM says. Sources of vitamin C include red peppers, oranges, strawberries, broccoli, mangoes, lemons, and other fruits and vegetables. Vitamin E sources include nuts, seeds, spinach, and broccoli.

Vitamin D: Research shows that vitamin D may reduce the risk for viral infections, including respiratory tract infections, so try to get yours from shiitake or portobello mushrooms.

Zinc: Zinc is a mineral that can help boost white blood cells, which defend against invaders. Since your body can’t store zinc it’s a good idea to get it daily. Sources include nuts, pumpkin seeds, sesame seeds, beans, and lentils.

While a plant-based diet definitely improves your overall health now, there are also serious chronic diseases that a plant-based diet can protect you from, lowering your risk factor. Here a rundown of those diseases and why a plant-based diet is often the first line of defense.

Type 2 Diabetes

A recent article published in the journal JAMA Internal Medicine found that sticking to a more plant-based diet was associated with a lower risk of type 2 diabetes. Those subjects who ate healthy plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, as part of their diet had a 23% lower risk of type 2 diabetes than those who didn’t follow as much of a plant-based diet.

“Eating this way can lower your risk of type 2 diabetes because, first, you’re paying more attention to your diet,” says Armul. “When someone makes a change and starts reading food labels, planning ahead, and making their own meals, you tend to see some great health benefits.”

So how many plant-based foods should you aim for daily to lower your type 2 diabetes risk? “If I had to estimate, it looks like the majority of studies showed that around eight to 10 servings of plant foods—including beverages such as coffee and tea—seemed to demonstrate the strongest protective association,” says Frank Qian, who conducted the research published in JAMA Internal Medicine as a masters student in the Department of Nutrition at the Harvard T.H. Chan School of Public Health.

Heart Disease

When you eat less meat or ditch it completely, you’re doing your ticker a number of favors, like reducing the risk of heart disease, obesity, stroke, high blood pressure, and high cholesterol. That’s because a lot of meat is loaded with cholesterol and saturated fat, both of which can increase your LDL (bad) cholesterol levels and create buildup and blockages in your arteries. But on top of lowering your meat consumption, eating a diet filled with high-quality plant foods is associated with a lower risk of death from cardiovascular diseases, according to research published in the Journal of the American Heart Association. The study saw a 19% decrease in cardiovascular-related mortality and up to 25% lower risk of developing cardiovascular disease to start.

Kidney Disease

A plant-based diet can help your kidney health, and there are a few different reasons for that. Weight management in itself is very important for kidney disease, says Armul. Eating fewer animal-based foods reduces the acid-based load in your body, so you’re putting less stress on your kidneys. Plant-based foods also contain phytates, which bind phosphorus. Since you’re eating less processed foods, you’re not absorbing as much phosphorus, which tends to build up in the blood of those with kidney disease, damaging bones, and blood vessels, according to the National Kidney Foundation.

Cognitive Disease

As of right now, eating patterns that show a reduction in the risk of cognitive diseases through a plant-based diet is association-based research (like this study published in Advances in Food and Nutrition Research), says Armul. Meaning, we can’t say eating this way definitely has that result. “I think these diets tend to be full of healthy omega-3 fats and we know that’s brain-boosting food,” she says. “You’re getting the one-two punch because you’re consuming less processed foods, simple sugars, high sodium foods, and saturated fats which we know are not brain boosters. Then, you’re boosting the nutrients we know are good for healthy brains, memory, and acuity,” says Armul.

Chronic Disease

By eating more prebiotics (good gut bacteria) that are naturally found in plant-based diets, you tend to nourish the healthy bacteria in your gut, says Armul. “That strengthens your immune system and it helps with weight control. It even assists with things like blood sugar management and blood pressure,” she says.

When you boost the healthy gut flora you also crowd out the less healthy gut flora. “That means you’re reducing the less healthy bacteria that live in your digestive tract that can lead to chronic disease,” she says. Gut bacteria has been linked to chronic diseases like inflammatory bowel disease, obesity, and even certain cancers, making a plant-based diet a long-lasting eating prescription to help protect your health today as well as into the future.

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It can be easy for plant-based newbies to stock up on carb-heavy, processed foods like cereals, desserts, candies, and more because they think it’s a healthier option. But just because a manufacturer has removed animal products or focused on plant-based ingredients doesn’t necessarily mean that it’s low in calories, fat, sugar, carbs or additives.

In fact, to make these foods palatable many companies, bakeries or manufacturers add a lot of fat, and not always from healthy sources of fat, says Jessica Cording, RD, a New York City-based nutritionist and author of The Little Book of Game Changers: “A lot of processed plant-based diet foods contain tons of salt and sugar in order to make it taste good.”

We’re wired to crave salt, fat, and sugar, so it can be easy to overeat those foods. Here, Cording walks us through some of the plant-based diet traps to avoid and why they aren’t doing your waistline—or health—any favors.

1. Veggie Chips

This is a broad and confusing category for many-plant based eaters. Sure, you didn’t think potato chips were a health food, but the other veggie-based crunchy snacks aren’t as clear-cut. There are mushroom chips (even ones that are supposed to taste like bacon), veggie straws, crunchy, pea-based snacks, and organic veggie chips.

“There’s a big difference between ‘chips’ made from freeze-dried beets or carrots where the ingredients are just carrots or beets and something that has a lot of ingredients in the product,” says Cording. If you find dehydrated vegetable chips, those are literally just the vegetables, so you’re getting fiber and the different vitamins and minerals that are in that food, she says. “Those are a really good option. But a lot of vegetable-based chips are going to be low in fiber, high in sodium, and not much protein to speak of. That’s something to be aware of,” Cording says.

2. Popped Rice Chips

“When my clients send photos of what they’re eating during the day to ask questions, I’ve noticed a lot of offices seem to stock up on things like popped chips, rice crisps or rice chips, and things that are organic or gluten-free,” says Cording. “Again, many of these are often low in fiber and protein. So someone ends up eating more because they are trying to get full, but they’re just filling themselves with carbs.” Cording says she prefers roasted chickpea snacks because they contain more fiber and protein while providing that satisfying crunch many of us are hunting for in a snack.

3. Faux Meat Burgers

One of the many reasons you may have decided to go plant-based could be for your heart health by reducing saturated fat intake, particularly from animal fats. But you shouldn’t put a health halo on meatless fast-food burgers – they’re still a processed food and fairly high in saturated fats, often coming in at nearly 30% to 40% of one’s recommended daily value. This doesn’t mean you shouldn’t eat them, but like regular burgers make sure to do so in moderation for a balanced, healthy diet.

3. Vegan Baked Goods

Just because something says it’s vegan, dairy-free or gluten-free doesn’t mean it’s a healthy food. Cording says she sees these treats often at farmer’s markets and people might think they’re eating something healthier because of the ingredients it doesn’t have, but they still often contain a lot of sugar, fat, and can be high in calories. Even if it’s a plant-based brownie or cake topped with vegan sprinkles, it’s still a dessert and should be enjoyed sparingly. “Have whatever you’re going to be most satisfied with,” Cording suggests.

4. Sweets and Candies

If you searched PETA’s website for vegan snacks, you might be delighted to find a list of some fun munchies and treats that you could eat if you were following that plant-based diet.  And while it’s fine to indulge occasionally, don’t tell yourself that Fruit by the Foot and Sour Patch Kids count towards your fruit servings for the day. Or, that if you’re eating an organic or vegan candy it’s good for you. These foods are still processed, packed with sugar, and may contain additives if they aren’t organic.

5. Plant-Based Jerky

You might pack a vegan jerky stick for your next road trip or hike, but you still need to read the labels and figure out how that snack fits into the rest of your daily intake. “I love the taste of mushroom jerky,” says Cording. “But many of them – including a brand I like – have a lot of sugar. Look at the label and try to keep it under five grams of added sugar in a serving.” Too much added sugar in the diet has been linked to weight gain, increased triglycerides, increased risk of heart disease, as well as tooth decay.

6. Beware of Out-of-Control Portions

No matter what you’re eating it’s important to make sure your portions are appropriate. “One mistake I see a lot of people making without realizing it, is having portions of carbs that are higher than they need, in particular when dining out,” says Cording. Plenty of restaurants offer things like a grain salad with lentils, black beans, rice or quinoa and a huge helping of nuts on top,” says Cording. Yes, these are plant-based foods, but the portions might be too large for what you need and consuming excess food no matter how healthy it can lead to weight gain. Cording also cautions plant-based eaters to portion out high-calorie foods like nuts into smaller containers, since it’s easy to overeat them and take in more calories than you planned to if you’re eating them straight from the bag.

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