But with a plan in place, you can stick with your plant-based proclivities, while still soaking up all the seasonal cheer the holidays have to offer. Here’s how to sail through all the soirées on your calendar — not just surviving, but thriving.

Your Vegan Holiday Survival Guide

Here are some easy tips to make any holiday party you attend or host a bit easier for plant-based attendees.

Bring a Vegan Main Dish

Showing up empty-handed to a dinner or holiday party is frowned upon in most social situations — but especially when you’ve got personal dietary restrictions. If you can, let your hosts know ahead of time that you’re vegetarian or vegan, as most consummate hosts will at least try to accommodate. But also let them know you’ll plan to bring along a vegan side dish that can serve as a main course for you or anyone else who’s vegan, so they don’t need to add another big prep to their list.

Try a spelt pizza topped with zucchini and pine nuts, these curry hand pies, or a casserole dish full of vegan stuffed shells.

Whatever you bring, just be considerate of oven space and reheating availabilities — don’t plan to actually do any cooking once you arrive — just a quick pop in the broiler or microwave if necessary.

Give Yourself a Bit of Grace

If you’re pursuing a plant-based diet but aren’t on a strict no-animal-products regimen, consider allowing yourself a little leeway to sample a few of your favorite foods here and there so you don’t feel like you’re missing out.

A whiskey sour at the company party, a cheese puff at your family friend’s bash, and a few oysters and a small slice of beef wellington on Christmas Eve won’t derail all your plant-based progress, especially if you load the rest of your plate with veggies and stick to your normal eating habits when you’re not celebrating.

And if you give yourself a totally free pass for a week or so? That’s okay, too. Show yourself a little compassion and leniency as you navigate this busy season — if you make a misstep, don’t dwell on it, just get back on track when it makes sense. Perfection isn’t the goal, which is why this plan is all about small lifestyle shifts to help you enjoy the party plans and still stay true to yourself.

Choose the Crudités 

An age-old tactic for avoiding overeating at any party is to fill up on healthy snacks at home before you leave for the event, then steer clear of the cheese boards once you get to the party. This applies to those following any healthy diet plan.

Have some hummus and crudites while you get ready. That way, you won’t be so hungry that you’re tempted by that charcuterie spread, because you’ve already eaten your fill at home. Other celebratory foods to try as pre-gamers: Vegan nachos or a small bowl of coconut curry. You can even bring these as welcome nibbles to add to the party spread.

Try a New Recipe

It’s easy to get excited about meal planning for the holiday cooking extravaganza when you’ve got a brand-new, delicious-sounding recipe in your hands. Rather than simply adapting your old traditional favorites, spend some time finding a vegan or plant-forward cookbook you love, then map out the fresh, new, plant-centric meals you want to share with friends and family this holiday season. Maybe it’s a vegan Eton mess cake, a roasted squash salad, or dairy-free gooey cinnamon rolls.

Read More: The Best Vegan Dessert Recipes

Make It a Family Affair

The best part about the holidays is surrounding yourself with the people you care about — so why not share your love of veggies and plant-based protein with your friends and family? Ask Grandma to take part in a vegan eggnog taste test with you.

Set up a DIY cocoa bar complete with oat milk and vegan marshmallows on Christmas morning for your kiddos to create their own concoction and photograph their masterpieces. Whip up a plant-based wellington with your partner in the kitchen to serve on New Year’s Eve. And check out The Beet‘s holiday celebratory recipes to make cooking these new treats easy and delicious.

After all, celebrating the season means you’re making new memories and traditions to remember while honoring old ones, too. 

For more plant-based inspiration, check out The Beet’s recipe library. 

The post Your Plant-Based Holiday Party Survival Guide 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

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.”

View this post on Instagram

A post shared by

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.”

View this post on Instagram

A post shared by

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.”

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

View this post on Instagram

A post shared by

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.

Be a Smoothie Operator

Freeze your vegetables and fruits the night before, or buy pre-frozen produce and toss into a blender with plant-based milk. An easy way to boost nutrients is to add superfoods – some favorites are maca powder, chia seeds, flax seeds, hemp seeds, matcha powder, ginger, and dark leafy greens. Smoothies are full of antioxidants, vitamins, fiber, healthy fats, and protein. They travel well too– pour one into a recyclable container like a Hydroflask or mason jar, and bring it with you on your commute to work.

Pro tip: Any fruits or veggies you have leftover from making a salad or stir fry can be used in your smoothie as well, so you don’t let any of your scraps go to waste!

Make it Your Way

If you like a smoother texture with a thinner consistency, use more dairy-free milk and don’t freeze your fruits and vegetables. Choose oat milk to achieve a thicker consistency, and hemp or flax milk for a more liquidy shake. Here are 20 easy-to-make smoothie recipes that will surprise your taste buds and make you feel full throughout the day.

Each recipe yields 1-2 servings.

1. Almond Butter Lover

I’m an almond butter lover and like how it adds thickness and flavor to any smoothie. You have to be careful about not adding too much almond butter because it will out-power all the other flavors and just taste like one big almond blob. Also, this smoothie has Maca powder in it, which has a nutty taste, so you don’t want to overdo it and all you need is one tablespoon. Maca is a plant that helps improve energy and stamina. Studies have also shown that Maca root increases sex drive.

Ingredients:

• 2 cups of frozen bananas
• 1 cup of frozen raspberries
• 1 scoop of almond butter
• ½ cup of Vega chocolate protein powder
• 5 dates
• 1 tablespoon of Maca powder
• 1 cup of oat milk
• 1 tablespoon of chia seeds.

2. Banana Split

This smoothie is a treat! It tastes like dessert without all the added sugar, but it’s still high in calories. My favorite non-dairy milk to make this recipe with is Moolala banana milk which tastes like a banana smoothie on its own. Sprinkle a little cinnamon on top of the smoothie and drink it after a hard workout.

Ingredients:

• 1 cup of frozen strawberries
• 1 cup of frozen bananas
• 1 cup of Moolala banana milk
• 1 cup of hazelnuts
• ½ cup of vanilla Vega protein powder
• 1 tablespoon of cacao powder

3. Green Goddess

Spirulina is a powerful antioxidant and anti-inflammatory that has a taste similar to matcha powder, like sweet grass. In my opinion, I think spirulina is delicious so I like to add a little more than 1 tablespoon. The avocado makes this smoothie creamy and superfoods like kale and spinach are loaded with healthy nutrients.

Ingredients:

• 2 cups of kale
• 2 cups of spinach
• ½  of an avocado
• 1 tablespoon of matcha powder
• 1 tablespoon of spirulina
• 1 tablespoon of chia seeds
• 1 tablespoon of hemp seeds
• 1 cup of hemp milk

4. Mint Chocolate Chip

If you love mint chocolate chip ice cream, this smoothie recipe will become your go-to calorie saver. It tastes just like the ice cream but with half the calories and a smoother texture. Add more mint leaves if you can’t get enough of the bold flavor. I like to place a spoonful of cacao nibs on top of the smoothie and let them mix through the drink so it actually feels like you’re eating a mint chocolate chip ice cream with chocolate sprinkles.

Ingredients:

• ½ of a banana
• ½ cup of mint leaves
• 1 cup of coconut milk
• ½ cup of dark chocolate or cacao nibs
• ½ cup of vega chocolate protein

5. Relax in the Tropics

Kick your feet up on the couch and picture yourself laying on a beautiful beach with palm trees swaying overhead while you drink this smoothie. It tastes just like a fruity Piña colada. If you don’t want to use orange juice, swap it for coconut water. Put a paper parasol in your smoothie and enjoy.

Ingredients:

• 2 cups of frozen mangos
• ½ cup of orange juice
• 1 cup of raspberries
• 1/2 cup of coconut meat
• 1 cup of frozen pineapple
• 1 cup of strawberries
• 1 cup of almond milk

6. Protein Please

Calling all exercise gurus! This smoothie will be your go-to meal replacer after a hard workout. It’s full of vegan protein like almonds, chickpeas, and of course Vegan protein powder. Add cauliflower and avocado if you really want to add a creamier texture and make it protein-dense.

Ingredients:

• 1 scoop of chocolate Vega protein
• 1 tablespoon of chia seeds
• 1 cup of almonds
• 1 cup of chickpeas
• 2 cups of almond milk

7. Winter Wonderland

This smoothie taste like a bowl of autumnal oatmeal. It goes well with a cup of warm coffee. If you like thicker smoothies stick with the oat milk but if you want a thinner consistency try using almond! Cheers.

Ingredients:

• 1 cup of oats
• 2 cups of oat milk
• 1 tablespoon of cinnamon
• 3 dates
• 1 tablespoon of nutmeg
• ½ cup of chocolate Vega protein

8. Feeling Trendy

Stock up on all your favorite superfoods and add them to this smoothie! Wheatgrass is full of healing benefits like helping your digestion track, eliminating toxins, and boosting your metabolism and energy.

Ingredients:

• ½ cup of Matcha powder
• 1 tablespoon of hemp seeds
• 1 tablespoon of wheatgrass
• ½ cup of vanilla vega protein
• ½  of an avocado
• 2 cups of frozen strawberries
• 1 cup of oat milk

9. Wake Up Call

This smoothie only has 5 ingredients and one of them is something you probably have every morning: Coffee. Wake up and feel energized with this delicious drink.

Ingredients:

• 1 cup of cold coffee
• 1 cup of dr oats
• ½ of banana
• 1 scoop of almond butter
• 1 cup of almond milk

10. Fight the Flu

Feeling lousy? Make this citrus smoothie that will help clear your sinuses. Add more ginger for a stronger taste and to reduce inflammation.

Ingredients:

• ½ of a peeled apple
• ½ of ginger
• 2 limes
• 1 cup of coconut water
• 1 tablespoon of chia seeds

11. Weight Loss

Apple cider vinegar is proven to help weight-loss and speed up your metabolism. The taste is very strong but depending on how much you love ACV, adding more to this smoothie is beneficial.

Ingredients:

• ½ cup of apple cider vinegar
• 2 tablespoons of matcha powder
• 2 cups of kale
• 2 cups of spinach
• ½ cup of coconut water

12. Healthy Carb Reset

Before a long run, you will want to load up on carbs. Drink this smoothie the day before your race or the morning of if it’s later in the day. Agave is not necessary but if you want to make it sweeter, add as much as you like.

Ingredients:

• 1 cup of oats
• ½ of a banana
• 3 drops of agave
• 1 tablespoon of Vega chocolate protein
• 1 tablespoon of maca powder

13. Veggie’d Out

This smoothie is full of natural fiber and vitamins. If I have leftover cauliflower I will add it to this recipe to make the texture a tad thicker. There are so many health benefits to ACV, to find out more, click here.

Ingredients:

• ¼ cup of carrot juice
• ½ peeled cucumber
• ½ celery stalk
• ½  cup of spinach
• ¼ cup of parsley
• 1 ½ cup of apple cider vinegar

14. Avocad-YO

This smoothie is creamy and soft. You may want to add ice to make it colder or freeze the avocado beforehand. Spirulina is a green powder that tastes like wheatgrass but is a little sweeter. It’s full of nutritional benefits and may reduce blood pressure.

Ingredients:

• 1 cup of spinach
• ½ of an avocado
• ½ cup of almonds
• 1 tablespoon of spirulina
• ½ cup of vega vanilla protein
• 1 cup of almond milk

15. La Playa

This smoothie is similar to the Relax in the Tropics recipe mentioned above. If you like sweet and fruity recipes this one will be your favorite. It’s better to freeze the fruit beforehand or add ice since the yogurt and coconut water is not that cold.

Ingredients:

• Lavva vanilla yogurt
• Bananas
• Pineapple
• Mango
• Vanilla vegan protein
• ½ cup of orange juice or coconut water

16. Chunky Monkey

This recipe taste like a vanilla and banana ice cream float. The taste of bananas, cacao, and dates are naturally sweet but if you want more of a savory taste, I recommend adding oats to the mix and leaving out the dates.

Ingredients:

• 2 cups of frozen bananas
• ½ cup of cacao nibs
• 3-5 dates
• 1 tablespoon of Maca powder
• 1 cup of oat milk

17. Santa Monica

This smoothie is the perfect wake-up call! The sweet berry taste mixed with cauliflower creates a perfect balance. I recommend freezing the cauliflower and berries beforehand so there is no need for ice.

Ingredients:

• 2 cups of frozen cauliflower
• 1 cup of frozen strawberries
• 1 cup of frozen bananas
• 1 tablespoon of chia seeds
• 2 cups of almond milk
• 1 cup of raspberries

18. Berry-licious

Freeze all the berries before you blend them. Use coconut milk for a thinner consistency or oat milk if you want a thicker consistency. Matcha powder if not necessary but it has nutritious health benefits like a natural source of energy and is proven to speed up your metabolism which results in weight loss.

Ingredients:

• 1 cup of strawberries
• 1 cup of raspberries
• 1 cup of blueberries
• 1 cup of blackberries
• 1/2 of a red apple
• 1 tablespoon of matcha powder
• 2 cups of coconut milk

19. Feeling Peachy

This smoothie taste like a peach ice cream float. Add an orange for an even sweeter taste or simply load up on the peaches. You can throw a leafy green vegetable in the mix to add fiber.

Ingredients:

• 1 whole peach
• 2 tablespoons of Lavva vanilla yogurt
• ½ of cucumber
• ½ cup of orange juice
• ½ cup of vanilla almond milk

We would love to know your favorite smoothie recipes! Send them to info@thebeet.com or DM us on Instagram @thebeet

Your Guide to The Best Plant-Based Protein Powders: We Tasted 9 Bestsellers

1. Vega Protein & Greens

The base of Vega is pea protein, brown rice protein, and sacha inchi (a seed eaten like a nut) protein. One serving of Vega has only 80 calories and 15g of protein. Vega’s protein powder is a great choice for anyone who struggles to get enough greens in their diet. The proteins are combined with alfalfa powder, spinach powder, broccoli powder, and organic kale powder giving you 2 servings of veggies in one scoop. The taste of this protein was described as “artificial” whereas others thought it tasted like birthday cake. We recommend adding this into a smoothie, but luckily all you have to add is fruit since Vega has the greens covered. This low-cal powder won’t break the bank at $1.20 a scoop.

2. TB12 Vanilla Plant-Based Protein

Tom Brady’s TB12 pea protein powder consists of simple ingredients with no additives. For anyone who is allergic to soy or nuts, TB12’s pea protein-based powder is a great option. It’s hard to say no to this powder with 24 grams of protein. Don’t hide this powder in a smoothie, mix it with water and you will immediately see a thick consistency resembling a vanilla milkshake. Not only does it look like a milkshake, but it tastes like it too. TB12 recommends drinking this powder up to 20 minutes after a workout for the best recovery. You have to order this powder on the TB12 website since it isn’t available in stores or on Amazon. Less than $2 per serving!

3. PlantFusion Complete Protein

PlantFusion is a blend of peas, artichokes, algae, and superfoods. The deep yellow-gold coloring of PlantFusion’s protein powder set this brand apart from the rest. Some testers found the flavor wasn’t overwhelming, making it a great addition to a smoothie, whereas others felt the powder was sweet. For those of you who aren’t a fan of Stevia, buy the natural, no-stevia blend. This protein powder is low in fat, and carbs, making it a great choice for anyone wanting to lose weight while still getting enough protein (21g a serving). PlantFusion’s powder has a sweetness not everyone enjoyed since Stevia is an ingredient. $1.20 a scoop, makes this a deal!

4.Vivo Perform

Vivo Perform is the most superfood-packed protein powder of this bunch. Athletes will appreciate this protein powder made of pea protein, hemp protein, plant-based BCAA (branched-chain amino acids), reishi mushrooms, acai berries, lucuma fruit powder, maca powder, and turmeric extract. Vivo Perform is $59 on Amazon so go straight to their website for a cheaper price at $51 for the pouch pictured below. With 25g of protein and complete amino acid profile helps athletes to build, perform, recover, and absorb. If you want a quick protein drink after a workout, use a shaker bottle when mixing or this powder will stick to the sides of the cup. In the mood for a protein-filled breakfast? Add to your oatmeal or smoothie bowl with this recipe.

5. Elevate Plant-Based Performance Protein

Elevate is a pea and hemp protein-based powder that also is made with sweet potato powder. For anyone looking to convert from whey protein powders, Elevate is the plant-based protein for you. This powder is meant to be used in beverages such as smoothies. The thin consistency doesn’t mix well with water and becomes chalky. If you aren’t in the mood for a protein smoothie, add a scoop to your pancake batter. For a complete recipe check out Elevate’s Chocolate Chip Banana Protein Pancakes. This powder is another affordable choice at $1.60 a scoop.

6. Momentous Absolute Zero

Momentous protein powder is a combination of pea and rice protein concentrate. Testers liked the initial scent of mint and thought it was refreshing. This powder is perfect for anyone who likes sweeter drinks. Momentous powders are NSF International Certified for Sport, which means the product label is 100% accurate and there are no banned substances present in this powder. This is one of the pricier protein powders at $60 a tub but is worth it for athletes looking for a clean and effective post-workout powder. We recommend either mixing with water or adding to a smoothie for a more nutrient-dense drink. The priciest powder of the bunch at $3 per serving.

7. Garden of Life

Garden of Life is made of pea, buckwheat, amaranth sprout, and brown rice. We didn’t love the green color of the powder or the way it smelled but once we mixed it with water, it tasted surprisingly good. Garden of Life is the easiest to mix with water, plan-based milk or in a smoothie. The vanilla flavor isn’t overpowering so you can add this to any combination of smoothies and not be overwhelmed by the taste of vanilla. And it’s only $1.20 per scoop!

8. Tone It Up Plant-Based Protein Vanilla

Tone It Up protein powder is a blend of sunflower seeds and pea protein. The minute we opened the container, everyone loved the smell of this powder. Tone It Up is known to be a great addition to baked goods. The next time you make your protein muffins, add Tone It Up to the mix. We don’t suggest adding this powder with just water but instead a smoothie with fruits and veggies.

9. Nuzest Clean Lean Protein

The name of this powder says it all. Nuzest is the cleanest protein powder since it is made out of only 3 simple ingredients: Pea protein isolate, natural vanilla flavor, and thaumatin (a low-calorie sweetener). For $45, you are supposed to get 20 servings out of one container, but at a glance that didn’t seem accurate. This high protein, low carb powder is perfect to blend with plant-based milk and ice. The consistency is smooth and adds thickness to any protein shake.

The post The 19 Best Smoothie Recipes For When You Need a Quick, Healthy Energy Boost appeared first on The Beet.

What is a plant-based diet?

A plant-based diet is one that is focused on vegetables, fruit, whole grains (that are minimally processed such as quinoa, oats, brown rice), and legumes, along with nuts, seeds, and leafy greens. When you adopt a plant-based diet, you not only eat more plant foods but you avoid meat, dairy, poultry, eggs, and fish. The benefits of a plant-based diet range from helping you lower your markers for heart disease to losing weight. Plant-based diets are scientifically proven to help you lower your risk of heart disease, including stroke, obesity, type 2 diabetes, and several types of cancer, as well as Alzheimer’s and dementia.

There is no right way to start a plant-based diet. Some people cut out dairy first, then meat, and continue from there, while others go meatless on Mondays, or a single day of the week and expand by adding days until they are mostly or fully plant-based. If you want to start a plant-based diet, you can try it for a set amount of time, such as three weeks, and see how you feel and what works for you. Plant-based diets range from vegan to vegetarian, flexitarian, pescatarian, and everything in between. The more plant-based you go, the more health benefits you will experience. Here’s what you can expect when you switch to a plant-based diet:

Timeline of the physical benefits of going plant-based

1 Hour Results: Diabetes symptoms will be easier to manage

Every time you eat, your gut secretes hormones that not only make you feel full but also increase insulin, to signal to your body that it needs to get ready to properly handle the calories coming in, and use these as fuel or store them as fat. When you switch to a plant-based diet, it helps keep your blood sugar in check, due to all the fiber in vegetables, fruit, legumes, and whole grains, which helps your body burn fuel steadily rather than cause insulin to spike, which leads to storing calories as fat.

Switching to a plant-based diet can help the body to make healthy amounts of insulin, for most people. If you have type 2 diabetes, within a few days of starting a whole-food, plant-based diet, “you may be able to significantly reduce your insulin dose or medication,” says Hana Kahleova, M.D., Ph.D., director of clinical research for the Physicians Committee for Responsible Medicine (PCRM). Of course, only do this under a doctor’s supervision and talk to your doctor before you try to treat your symptoms with diet.

For people with prediabetes, who may have no diabetes symptoms, switching to a whole food plant-based diet may help reverse the markers such as insulin resistance and metabolic syndrome. Diabetes symptoms are slow to show up, but millions of people with prediabetes may not know they have it.

2-3 Days Results: Go to the bathroom more regularly

One side effect of the Standard American Diet is a lack of fiber, which may explain why so many people report struggling with constipation and other gut ailments. Fiber is essential for digestive wellness, among other things, and because only plants contain fiber, you’ll notice that your bowel movements become more regular after eating a whole plant-based diet. “By adding fruits, veggies, and whole grains, you’re altering the bacteria in your gut, giving them the food they love, which will decrease constipation and keep you regular,” says Jennifer Mimkha, M.P.H., R.D., plant-based dietitian and owner of Prana Nutrition in Tampa, Fla.

1-Week Results: Your cholesterol and blood pressure will stabilize

If you’ve seen The Game Changers documentary, you know that after just one week of eating only plants, a group of firefighters celebrated a drop in their cholesterol. Why? “Plant foods have zero cholesterol and generally have a much lower saturated fat content, except for palm and coconut oils, which should be avoided if your goal is to lower cholesterol,” says Joel Kahn, M.D., founder of the Kahn Center for Cardiac Longevity in Bingham Farms, Mich., and author of The Plant-Based Solution.

Total immersion into a whole-food plant diet can result in a rapid drop in your total cholesterol as much as 100 mg/dl, which Kahn calls a massive shift. As a result, you may be able to stop taking a statin or avoid starting a cholesterol medication in the first place. Don’t try this without your doctor’s approval. And The Beet encourages you to see your practitioner before you make any changes to your diet or medications.

10 Day Results: Your blood pressure may drop

Just ten days of eating a plant-based diet consisting of fruits, vegetables, whole grains, and legumes can reduce blood pressure by 10 mmHg or more and allow medications to be reduced, Kahn says. Some people might even be able to cut their meds within a few days, or weeks, under doctor supervision. If, however, you take more time gradually ramping up to 100 percent plant-based approach, changes will take longer. The one caveat? “If you eat a diet of processed ‘junk’ food, even if it’s vegan, your blood pressure may not respond at all,” he says. Add in regular exercises such as walking, swimming or biking, and you’ll see your results kick in even faster.

2 Week Results: You’ll get slimmer, especially if you avoid sugar

In studies published by the Physicians Committee for Responsible Medicine (PCRM), average weight loss after switching to a whole-food, plant-based diet is about a pound a week. Some people may lose more, like two or three pounds a week, if they also stay off simple carbs like white bread, pasta, and rice, along with sweets. “Plant-based does not mean eating Twizzlers and sugary drinks, but focusing on whole foods and high-fiber foods. If you stick to the veggies and nutrition-dense meals, you can jump-start your weight loss and ramp up metabolism, by increasing the “afterburn” of meals by keeping blood sugar stable.

Along with eating a diet of fruits, vegetables, whole grains, and legumes, make sure you’re avoiding added sugar, vegetable oil, and salt. “They cause you to have cravings and systematically overeat,” says Chef AJ, Los Angeles-based vegan chef  who lost 100 pounds on a plant-based diet, and is the best-selling author of The Secrets to Ultimate Weight Loss. Chef AJ recommends eating foods lower in calorie density, or calories per pound of food, to lose weight. Fill up on foods with less than 600 calories per pound, which includes non-starchy veggies, fruit, unrefined complex carbohydrates, potatoes, whole grains, and legumes.

3 Week Results: Chest pain will diminish and your taste buds will change

Serious heart disease brings on angina, or chest pain or discomfort in your chest area. (If you ever feel this, run to call your doctor, since it could be signs of worsening heart disease, a blockage, or even a heart attack.) Some patients have alleviated chest pain by switching to an oil-free healthy plant-based diet, according to doctors who say patients have dramatically reversed symptoms of heart disease in as little as three weeks, just by eating only healthy plant-based foods. You can experience rapid, profound changes, with this kind of dietary 180 reversal, including angina symptoms dropping by as much as 90 percent, Kahn says.   

Plant foods probably won’t taste as good at first, especially if you have a cheese habit. But by week three you won’t miss your favorite Jarlsburg or brie. When you consider that most foods in the American diet are laden with sugar, salt, and fat, those often make your tastebuds water, just by inhaling the scent of a Cinnabon at a food court. As a result, foods without these ingredients aren’t that appealing –at first. Just give it a couple of weeks and “your tastebuds will adjust to the delicious flavors of whole natural foods,” Chef AJ says. You will begin to crave roasted vegetables, clean protein sources like chickpeas and beans, enjoy your plant-based diet, and may even get grossed out by the look of steak or meat. Bonus? The longer you eat only whole plant foods, the more you’ll like them.

3-4 Week Results: Feel more energized

Adopting a whole-food, plant-based diet may mean that you no longer have to rely on coffee or other caffeinated drinks to get you through a hectic day, largely because of the nutrient density of the foods you’re eating. “When you stop fueling yourself with quick-burning, simple carbohydrates, and fat-laden animal products and start nourishing yourself with plants, your body will have the nutrients to fuel you properly, giving you lasting energy,” Mimkha says.

1 Month Results: Clearer skin and better heart health

By one month, all systems in your body will be feeling different, less inflamed, and less achy. Less inflammation can help everything from boosting clear skin health to lowering markers for heart disease.

For one thing, eating red meat and egg yolks or foods high in saturated fat and cholesterol can lead to a spike in unhealthy gut molecules and these get mixed with oxygen in the blood to create Trimethylamine N -oxide, or TMAO. Research now shows a strong connection between your TMAO levels and hardening of the arteries, and ultimately how likely you are to get heart disease.

“TMAO promotes clogged arteries, organ scarring, and blood clotting and predicts a worrisome outcome in many disease states,” says Dr. Kahn, who’s drawn more TMAO levels in patients than any other doctor in the United States. Yet when you stop eating red meat and egg yolks (research is still teasing out whether eliminating other animal products will have the same effect), abnormal TMAO levels can return to normal in just four weeks. Ask your doctor to check your TMAO with a simple blood test, since this is a predictor of atherosclerosis specifically, and cardiovascular disease in general.

Clearer skin is another byproduct of going plant-based

One of the most significant changes among people who adopt a plant-only diet experience is a clearer complexion. “When you eliminate animal products, especially dairy, you’re reducing your intake of pro-inflammatory foods, which tend to cause acne,” Mimkha says. Cut out the inflammation in the body, and your skin and pores can stay cleaner, unclogged, and allow naturally cell turnover without looking dull or red, she explains.

Within 6 weeks (or sooner): Your sex life will improve

The documentary The Game Changers showed what happened to three male college athletes who ate different meals and then underwent a nocturnal-sex-function test. One a plant-based burrito, one ate a meat burrito and one at a chicken burrito and then all three were measured for sexual function as they slept. The next day they were shocked to see the results of the study, which monitored the size, duration, and frequency of their erections during sleep.

The athlete who ate the plant-based dinner had the highest performance in terms of sexual function (stronger, longer and more frequent erections) compared to his counterparts who had eaten meat. Compared to heart disease patients, these results are much more immediate, explains Dr. Caldwell Esselstyn, because of their relatively healthy circulation to start with.

How long does it take most people to see sexual performance improve? Anywhere from three to six weeks, Esselstyn explained. Often, when a patient diligently follows a plant-based diet and then stays on it for up to six weeks, Dr. Esselstyn told The Beet, they see a dramatic improvement in their circulation and their ED is reversed, even without the benefit of a pill.

The reason, he says, is that the same circulatory system that impacts your arteries and heart disease can also improve the smaller vascularity below the waist. So if lack of performance in the bedroom is an issue, going plant-based can clear it up, since according to Esselstyn, the healthier you are overall, the healthier your sex life will be.

Within 1 year:  Better blood circulation

Circulation is the term for how well your blood moves through your blood vessels and delivers oxygen and nutrients to the body. Clogged arteries or hardened, narrowed blood vessel walls have major consequences, in the form of heart attacks and strokes. Yet if you’re strict about eating a whole-food, plant-based diet, the effects will stop clogging and hardening in their tracks and improve circulation overall. Just by switching to a whole-food plant-based diet, it’s possible to stop and even reverse symptoms of heart disease.

The longer you stay plant-based, the more your blood vessels can recover. What was once narrowing and constricting healthy blood flow begins to open up, even partly, so year after year, your heart disease symptoms can actually be reversed. After five years, your body acts younger than the day you gave up meat. So if you are hooked on seeing the results of a plant-based diet, keep it up, since eating a whole-food plant-based diet continues to have improvements for five years and more, Kahn says.

Bottom Line: You can see results quickly when you switch to a plant-based diet

Here’s what to expect when you switch to a plant-based diet. After just a few days, the health benefits of eating a whole-food, plant-based diet become clear. Your heart health improves, your skin clears up and the more you stay away from simple carbs and sugar, you can experience healthy weight loss. Keep it up to reduce your long-term risk of heart disease.

If you’re looking for more reasons to incorporate a healthy, plant-based diet into your day-to-day life, check out The Beet’s Health & Nutrition articles. For one week of recipes and tips to get started, Check out the free Beginner’s Guide to a Plant-Based Diet.

The post Here’s What Happens to Your Body When Switching to a Plant-Based Diet appeared first on The Beet.

Atherosclerosis, which is sometimes called “hardening of the arteries” affects 14 million Americans, and Cardiovascular Artery Disease, or CAD, is a leading cause of heart attack, stroke and fatal heart conditions, or Congestive Heart Failure (CHF) according to MedScape figures. Approximately 80 million people, or 36.3 percent of the population, have cardiovascular disease, and often the beginnings or atherosclerosis start in early life and don’t show up until later, when there are full-blown blockages and complications from elevated blood pressure in the body.

What Is Atherosclerosis?

“Atherosclerosis is when fats, cholesterol, and other substances start to build up within the walls of the blood vessels. Some build-up is natural as we get older, but it becomes a problem when the plaque buildup begins to obstruct blood flow, increasing the risk for heart attack or stroke,” shared Hannah Killion, MS, RDN, CDCES, founder of Diabetes from the Ground Up, LLC.

Put another way, the plaque buildup inside our arteries is called atherosclerosis. “Plaque is a blend of fat, cholesterol, calcium, and other cellular waste products,” said Julie Harris, RDN, LDN, CPT, a recipe developer and blog writer for AngryBBQ.com. “As it hardens on the inside of your arteries, it limits the flow of oxygen-rich blood. The lack of oxygen can lead to heart attacks, stroke, and death.”

To determine their findings, researchers analyzed meta-analyses of cohort studies and randomized controlled trials (two types of scientific studies) that included heart disease outcomes. As Harris explained, the results painted quite the convincing picture for a plant-based diet and cardiovascular health: “The study reviewed past literature on the association between specific foods and the risk of developing CVD and atherosclerosis. This meta-analysis grouped food based on whether they were animal or plant-based. Based on the study’s research methods, the evidence suggests that plant-rich diets are associated with lower cardiovascular risks compared to diets that are predominantly animal-based foods.”

No single food is to blame, but a diet high in animal fat leads to the problem

“There is no indication that any food is poisonous in terms of cardiovascular risk. It’s a matter of quantity and frequency of consumption,” the lead researcher Gabriele Riccardi, MD, professor of endocrinology in the department of clinical medicine and surgery at the Federico II University of Naples in Italy, said in a statement, according to the medical news site Healio. “A mistake we made in the past was to consider one dietary component the enemy and the only thing we had to change. Instead, we need to look at diets as a whole and if we reduce the amount of one food, it is important to choose a healthy replacement.”

Healthier foods include plant-based foods that are high in fiber and nutrients, says Killion. “Replacing high-fat animal products (like red meats and butter) with high fiber plant products (like fruits, vegetables, whole grains, and legumes) was found to significantly reduce the risk of atherosclerosis and development of cardiovascular disease.” Killion added that drinking three cups of coffee or tea daily and avoiding sugary beverages, and limiting yourself to moderate amounts of alcohol, were also associated with a lower risk of cardiovascular disease.

“I think the results of this study give people concrete swaps to make in their diet that are supported by research. Often, the thought of eating ‘heart healthy’ is kind of vague and misunderstood by the general population,” she said.

How Can You Reduce the Risk of Atherosclerosis?

“A plant-based diet should include plenty of fresh fruits and vegetables, legumes (like lentils and beans), nuts and seeds, and heart-healthy oils (like olive oil or avocado oil). As a general rule of thumb, the closer a food is to its natural state, the better it is for your overall health,” said Killion.

Echoing Killion, Harris noted, “a diet full of fruits, vegetables, and whole grains can help reduce the risk of atherosclerosis. Keep in mind, the goal is to increase these food choices and decrease the amount of animal-based food choices.” She ticks off a few healthy sources of plant-based fats — avocados, olive oil, seeds (pumpkin, flax, sesame), and nuts. Good-for-you plant-based protein choices include tofu, tempeh, soy, chickpeas, pinto beans, and quinoa, Harris said.

“An interesting fact is several vegetables (like cauliflower and Brussels sprouts) contain more protein per calorie than steak. It’s not an equal comparison, since you need to eat more vegetables to get the same amount of protein and calories as you would in meat. But it demonstrates that plant-based foods are rich in protein and can be suitable additions to your meals,” she added.

Going Plant-Based is Good For Your Heart

“Swapping animal proteins for plant-based proteins can significantly reduce the risk of a cardiovascular event,” said Killion, citing this study. Another convincing reason to go plant-based for your heart health? “This study found that a dietary pattern that consists of low fat, high fiber plant-based foods can actually reverse atherosclerosis that can lead to a stroke.

Harris also pointed to this longitudinal study that reviewed the diets of more than 109,000 men and women over the course of several years. “The average intake of fruits and vegetables was about 5 servings for both men and women. The participants with the highest intake of fruits and vegetables had lower risks of major cardiovascular disease events,” she added, noting that the limiting factor of this study is participants self-reported their dietary choices, which some people over-report, while others underreport their fruits and vegetable intake. Nevertheless, coupled with the newest study at hand, it’s certainly more than enough reason to convince us to pass the veggies.

You may think iron is synonymous with meat, and while animal protein certainly has it, that doesn’t mean you can’t get enough iron if you eat a mainly plant-based diet. In fact, you can, if you know the right foods to choose and how to pair them. The daily recommendation from the National Institutes of Health (NIH) for iron intake is 18 milligrams (mg), but not all iron sources are created equal. Here’s what plant-based eaters need to know about iron and which iron-rich foods are best to help reap the benefits.

1. White Mushrooms

1 cup cooked = 3 mg iron (17% daily value (DV))\There are many reasons to eat mushrooms on the regular, but their meaty texture (try a Portobello cap as a meat replacement for a burger!) and ample protein are two of the highlights. Add them to your stir-fry, tacos, or even instead of meat in a faux Bolognese sauce.

2. Lentils

1/2 cup = 3 mg iron (17% DV)You don’t need to eat a huge serving of lentils to get a hearty dose of iron. Just a half-cup provides close to 20% of the iron you need in a day. Just like mushrooms, lentils have a meaty texture that works well in burgers, tacos, or grain bowls.

3. Potatoes

1 medium potato = 2 mg iron (11% DV)The poor potato has gotten such a bad rap. Fear of this carb-rich spud is unwarranted because it’s actually an affordable and delicious source of iron and potassium. So go ahead and have that hash, baked potato, or potato soup and leave the skin on for some added fiber.

4. Cashews

1 ounce = 2 mg iron (11% DV)Most nuts contain iron, but cashews are a standout because they have less fat than some of the other nuts. One ounce of cashews (about 16 to 18 nuts) has 160 calories, 5 grams of protein, and 13 grams of fat. Add a handful of cashews to smoothies, soups, or sauces for some extra creaminess.

5. Tofu

½ cup = 3 mg (15% DV)Not only does tofu have plenty of protein and calcium, but it’s also a good source of iron. It’s very versatile and takes on the flavor of any sauce or marinade, making it a great meat substitute.Keep in mind that you can easily get the iron you need from a plant-based diet.

The post New Research Finds Plant-Based Diet May Lower the Risk of Atherosclerosis appeared first on The Beet.

The good news is that there are some carbs that support a healthy approach to losing weight, and studies show that these foods actually promote fat burning in the body while providing your immune system with all the vital nutrients it needs to fight off infection. Consider that many whole grains are high in important B vitamins, minerals, and fiber.

Research has shown that eating a low carb diet can shorten your life by four years, while a diet high in plant-based foods such as fruit and vegetables will lower your risk of death by cardiovascular disease and all other causes by 50 percent, a new study found. Still, not all carbs are created equal, so the type of carbohydrates you eat can make a difference when it comes to weight loss and overall health. That’s why we’ve compiled a list of 12 healthy carbs that you can eat and still lose weight.

Resistant starch, such as in bananas, helps burn fat and absorb fewer calories

When youo eat carbs that contain high levels of “resistant starch” it allows the body to absorb the nutrients and less of the calories. That is because resistant starch cannot be digested in the small intestine and instead get metabolized by the bacteria in your colon, which breaks down the start through fermentation.

A study on lab animals showed that a diet high in resistant starch reduced body weight by 40 percent. The diet contained 23 percent resistant starch, an amount that may not be achievable in human diets, but another study fed rats a diet containing 4 or, 8, or 16 percent resistant starch and found that consuming a diet with 8 percent or more of resistant starch reduced body fat measurably. For every 4 percent increase in resistant starch, energy intake was reduced, so it actually blocked some of the calories from being absorbed. The effect of resistant starch still needs to be studied on humans, but until then, don’t shy away from bananas.

Here are the 12 best carbs to eat for weight loss

1. Wild Rice

Believe it or not, wild rice isn’t actually rice. It’s a water-grown grass seed that is commonly found in freshwater areas, such as the Great Lakes region. It’s referred to as rice because it looks similar and cooks the same as other types of rice. Choosing wild rice over white rice could provide you more protein, which is an important macronutrient to focus on when losing weight. Wild rice contains 6.5 grams of protein for each cup serving where white rice has just under 4.5 grams.

2. Bananas

Gone is the time when you thought you couldn’t eat a whole banana if you wanted to lose weight. Although bananas are more starchy and carb-rich than other fruits, they contain fiber, which is helpful in keeping you full longer. Along with the resistant starch research above,  another study found that replacing 5 percent of your daily carbohydrates with resistant starch (like bananas) appears to increase post-meal fat burn by 23 percent. This could result in loss of fat and getting leaner over time. For best results don’t cook the banana since that breaks down the resistant starch.

3. Cherries

Tart cherries have been linked with lower belly fat in a study on rats that has everyone reaching for the stemmed wonders. This study also found that cherries have the power to not only burn fat but alter the genetic makeup of your “adipose genes” as well as lower inflammation. The cherry diet also reduced metabolic syndrome and lowered both systemic and local inflammation, leading to lower risk of type 2 diabetes, heart disease and infection. While this all took place in obesity-prone rats fed a high-fat diet we can only imagine that pounding the cherries can have a good effect on us too.

4. Cassava

A carb you may not be as familiar with is cassava, which is a root vegetable grown in tropical regions and frequently consumed in underdeveloped countries. In the US cassava is also known as yuca, manioc, or Brazilian arrowroot. Similar to bananas, cassava is high in resistant starch and can contribute to improved metabolic health, meaning the fat-burning benefits cited above, and reduced appetite according to research.

5. Buckwheat

Referred to as a “pseudocereal,” buckwheat is eaten as cereal grains but they do not grow on grasses. Although it has “wheat” in its name, it isn’t related to wheat and is actually the perfect grain for anyone who can’t eat gluten. Not only does buckwheat contain carbohydrates, but it’s a great source of fiber and protein, which are two nutrients that are important for weight management. One cup of cooked buckwheat groats (the hulled seeds of buckwheat) contains 4.5 grams of fiber and almost 6 grams of protein.

6. Pumpkin

Don’t wait until fall to add pumpkin to your diet. It’s a type of squash that is nutrient-packed, but very low in calories since it’s 94 percent water. Compared to other carbohydrate-rich foods like rice and potatoes, pumpkin contains only about 30 calories per 1 cup of 1-inch cubes. That means you can eat more and get all the nutritious benefits it provides as well.

7. Pulses (Lentils, Chickpeas, Beans and Peas)

There are 11 different types of pulses recognized by the United Nations Food and Agriculture Organization (FAO). The most common ones include dry beans, dry peas, chickpeas, and lentils. They all come from the legume family and are the edible seeds in plants that are part of that group. When it comes to weight loss, a 2016 systematic review and meta-analysis found that eating three-quarters of a cup of pulses each day led to a weight loss of over half a pound, without changing anything else. This is likely due to their high fiber and protein content that can help increase feelings of fullness.

8. Quinoa

Another pseudocereal is quinoa, which contains high amounts of protein and fiber which can keep your hunger pangs at bay. The fiber content of quinoa is almost double that of other grains, with scholarly reports finding a range of 10 to 16 grams of fiber per 100 grams in 4 different varieties of quinoa. This is a perfect option for those that are plant-based or vegan since quinoa is a complete protein with all 9 essential amino acids.

9. Sweet Potatoes

Stocking up on sweet potatoes not only boosts your fiber and protein intake, it also provides your immune system with valuable antioxidants such as carotenoids and anthocyanins. Antioxidants can help prevent inflammation, which has been linked with higher weight gain. A 2019 randomized controlled trial found that those that had 132 grams of sweet potato (around 4.5 ounces) each day for 8 weeks had a 5% decrease in body weight, body fat, body mass index, and mid-arm circumference along with a 3.5% decrease in glycated hemoglobin levels (the amount of sugar in the blood). This was compared to other individuals who followed a normal diet.

10. Oats

Skip the ready-to-eat cereal and start your morning off with a bowl of old-fashioned oatmeal. A 2016 study found that oatmeal was able to increase fullness, reduce hunger, and reduce energy intake later in the day compared to breakfast cereal. There are several different varieties that you can choose from when it comes to oats, but the least processed (such as groats and steel-cut) usually take longer to digest and have a lower glycemic index (meaning how fast it raises your blood sugar). So cook it the old-fashioned way, for best results.

11. Berries

Strawberries, blueberries, raspberries, and all the colorful berries you can find in your produce section are packed with fiber and flavonoids, which give these fruits their pigmentation. Flavonoids have been linked with weight loss. A 2016 study found that adults with a diet high in flavonoids were less likely to gain weight during a 24-year study, so eating berries will stave off the “weight creep” that can come with age. Another 2018 study also found that blackberry consumption may help to increase fat oxidation in males who are overweight or obese and eat a high-fat diet.

12 Whole-Wheat Pasta or Bread

You can still enjoy pasta and bread while wanting to lose weight, as long as it is made of whole grains to amp up the fiber content. A 2016 pilot study found that participants eating whole grain pasta had increased feelings of fullness and reduced hunger. Not only that but whole grain pasta impacts how much energy your cells update after a meal, meaning eating whole wheat pasta won’t spike your blood sugar the way regular pasta does. The findings implied that whole-wheat grain can boost your metabolic rate and increase energy expenditure.

The post The 12 Healthiest Carbs for Weight Loss (This List Will Surprise You) appeared first on The Beet.

If you’ve ever tried to lose weight, you know how obsessed with the scale you can become. Yet while knowing your weight can be a useful tool, it only gives you a fraction of the story. Other measures like body mass index (BMI) and waist circumference, both of which are tied to body fat, play into this as well. Here’s the scoop on what each of these measurements indicate, how you can check them at home, and why you should eat even more plants to improve all of them.

The skinny on measuring your body fat

How many times have you heard people refer to fat as a four-letter word? Maybe you’ve even said the same. Here’s the catch: When people say this, they’re usually referring to the “pinch an inch” type of fat, essentially the kind that sits right under your skin. Yet subcutaneous (or surface) fat isn’t the big issue. Instead, you need to direct your attention to two other types of fat in your body, namely visceral and intramyocellular fats which sit deeper and cause more harm.

While intramyocellular fat are essentially fat droplets stored in muscle cells, visceral fat is the fat in your belly, around your waist and around your organs, and both lead to poor health. “Increase in intramyocellular fat leads to insulin resistance that can cause a myriad of problems, diabetes included,” says Kim Scheuer, M.D., plant-based lifestyle medicine physician and founder of DOKS Lifestyle Medicine in Aspen, Colo. Meanwhile, visceral fat is even more indicative of disease, as it causes inflammation in the body which is paramount to heart disease and many other chronic diseases.

So how can you check your body fat? There are several ways, including the gold standard of hydrostatic weighing where you’re dunked underwater while holding your breath, DXA which is similar to bone testing, and skinfold calipers that pinch the fat you can squeeze. Yet there are drawbacks to each. The first two require special equipment while the calipers check only subcutaneous fat and aren’t that accurate, Scheuer says.

Fortunately, there are ways you can keep tabs on your body fat at home, and the first is BMI. While BMI has come under fire as less than ideal as a way to gauge the population, many experts still consider it a useful tool. “BMI is an excellent indicator, as it’s practical and easy to determine, and it reliably correlates with the percentage of body fat and body fat mass,” says Charles Elder, M.D., internal medicine physician in Portland, Ore.

To determine your BMI, divide your weight (in kilograms) by your height (in meters) squared. If you know both, you can use a BMI calculator to do the match for you. In general, a BMI of 18.5 to 24.9 is considered normal, 25 to 29.9 is overweight and 30 or higher is considered obese, Scheuer says.

Yet because BMI may overestimate the degree of body fat in people who are technically overweight but have a lot of muscle mass, such as athletes or bodybuilders, you should also measure waist circumference. “Increased waist circumference, which assesses abdominal obesity, has been shown to be a predictor of cardiovascular complications and provides useful additional information beyond just BMI,” Elder says. Measure this at home by placing a measuring tape around your middle, just above your hipbones. If you’re a man and have a waist circumference of 40 inches or you’re a woman and have a waist measures of 35 inches or more, you’re considered at risk of having heart disease and other issues, Scheuer says.

How a plant-based diet can help lower BMI, raise fitness and health

When it comes to maintaining a leaner physique, plant-based eaters typically have always had the leg up in this department. Numerous studies suggest that plant-eaters have lower BMI than their meat-eating counterparts, including a smaller waist circumference, and lower body fat. The studies also indicate that a strategy to lose weight is to adopt a plant-based diet.

What’s the magic? Simple: “The more whole-food, plant-based you eat, the more nutrient-dense … your diet will be, so that you’ll lose more fat and weight overall,” Scheuer says. Eat a low-fat diet, and you’ll do even better. She quotes John A. McDougall, M.D., founder of the McDougall Program and Dr. McDougall’s Right Foods, who’s famous for saying that the fat you eat is the fat you wear. That’s because while fat has nine calories per gram, whereas carbohydrates and proteins have just four calories per gram. As a result, plant-based foods, most of which are low in fat, are much less calorie-dense than meat, cheese, and other animal products. Yet because the meat and dairy both lack fiber, these calorie-dense foods are easy to eat faster and thus lead you to overeat, Scheuer says.

Eat more plant-based foods to burn fat, lose weight and get healthier

Plant-based foods like vegetables, fruits, legumes, and grains also have other ways in which they aid your physique. They’re rich in water and fiber, both of which fill you up, and they feed good gut bacteria, which improves satiety and helps boost metabolism, Scheuer says.

And while most animal foods consist of long-chain fatty acids, which promote fat accumulation and insulin resistance in the body (which signals your body to store fat to be used later), plants have higher levels of short-chain fatty acids, which help your body burn fat for fuel. “Short-chain fatty acids help increase fat burning for energy and are associated with many other health benefits,” Elder says.

Want to improve BMI, waist circumference and carry around less body fat? Make sure you’re loading your plate with as many plants as possible, knowing that going 100 percent plant-based is healthiest for you, as well as the planet, and factory-farmed animals, Scheuer says. It’s not just what you eat but when you eat, that matters. “Because your digestion is naturally strongest in the middle of the day at around noon when the sun is highest in the sky, have your main meal at mid-day with a lighter dinner and no snacking at night,” Elder says.

And don’t forget that other lifestyle habits are important too, including exercising daily for 30 minutes or more, reducing stress by enjoying time doing what brings you joy, and logging seven or more hours of sleep at night. Another strategy that works to lower BMI, fat and overall weight: Try limiting the hours you eat (Scheuer recommends stopping eating at 7 p.m.), and drinking plenty of water. Shoot for two glasses of cold water before breakfast, lunch and dinner, she adds. Then know that you’ve done everything you can to be your fittest, healthiest self.

The post How Healthy Are You? Ditch the Scale and Use These Measurements Instead appeared first on The Beet.

High blood pressure is the number one factor in strokes, heart attacks, and other cardiovascular diseases, so eating more plant-based to lower blood pressure is a global priority, the study authors said since it could save nearly 5 million premature deaths a year.

“This is a significant finding, as it highlights that complete eradication of animal products is not necessary to produce reductions and improvements in blood pressure,” the lead author of the study said. “Essentially, any shift towards a plant-based diet is a good one.”

This is good news for flexitarians, or any vegan cheaters out there. You don’t have to be 100 percent strict to get the health benefits of eating plant-based, but because that notion is a slippery slope (human behavior being what it is) the best approach to healthy eating is to still try to eat plant-based all the time, and forgive yourself if you occasionally mess up.

The findings of the study, from the University of Warwick in the UK, are this:

The post To Lower Blood Pressure Study Says Eat Plant-Based and Limit Animal Product appeared first on The Beet.

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

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

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

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

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

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

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

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

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

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

3) Make Sure You’re Eating Enough

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

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

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

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

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

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

5) It’s Not Just About Food

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

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

What is Fiber, Anyway?

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

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

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

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

Fiber and Your Gut

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

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

How Much Fiber You Need

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

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

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

•     Men over 50: 30 grams of fiber per day

•     Women over 50: 21 grams of fiber per day

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

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

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

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

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

The Health Benefits of Fiber

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

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

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

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

1.     Lentils = 1 cup has 16 grams of fiber

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

3.     Pistachios = 1 cup has 13 grams of fiber

4.     Prunes = 1 cup has 12 grams of fiber

5.     Corn = 1 cup has 12 grams of fiber

6.     Chickpeas = 1 cup has 10.6 grams of fiber

7.     Artichokes = 1 artichoke has 10 grams of fiber

8.     Peas = 1 cup has 9 grams of fiber

9.     Oatmeal = 1 cup has 8 grams of fiber

10.    Raspberries = 1 cup has 8 grams of fiber

11.    Avocado = ½ avocado has 7 grams of fiber

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

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

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

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

16.    Broccoli = 1 cup has 2.4 grams of fiber

17.    Kale = 1 cup has 2.6 grams of fiber

18.    Spinach = 1 cup has 4.3 grams of fiber

19.    Celery = 1 cup has 1.6 grams of fiber

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

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

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

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

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