Welcome, everyone to my new topic in this post. I hope you all have enjoyed my previous writing pieces. In this post, we will learn about the plant-based diet and a vegan diet. There is a lot of differences in both types of diet. But most people assume these both diets as the same. Through this post, We will be able to know what is actually a plant-based diet? we will be able to understand the linear line of difference between the plant-based diet and being a vegan.
Even I hope you all are safe in this current crucial pandemic condition. We human can give our partial help to make this planet happier by doing few things like- by increasing the use of recyclable products, by saving the trees and by planting more trees and even we can help this planet by adopting a plant-based diet or you can say by following a Vegan diet. But first of all, we have to know much about what is a plant-based diet and veganism.
What Is A Plant-Based Diet and how does it compare to veganism?
Some people are doing it; some people are talking about it, but there is still a lot of confusion about what a whole plant-based diet actually entails. Since we split food into their macronutrients: sugars, proteins, and fats, most of us are uncertain about nutrition. What if we were able to put these macronutrients back together again in order to free your mind from confusion and stress? The secret here is simplicity.
Whole foods are foods that come from the earth unprocessed. Now, on a whole food plant-based diet, we eat some minimally processed foods like whole bread, whole wheat pasta, tofu, nondairy milk, and some nuts and seed butter. All of these are fine as long as they are handled to a minimum. So here are the different categories:
- Legumes (basically lentils and beans) of whole grains.
- Fruits and vegetables
- Nuts and seeds (including nut butter)
- Herbs and spices
All categories mentioned above constitute an entire diet based on plants. How to prepare them is where the fun comes in; how to season and cook them; and how to mix and match to give them great flavor and variety in your meals. So long as you regularly eat these foods, you will forever forget about sugars, protein, and fat.
Now, some may say, “Well, I can’t eat soy,” “I don’t like tofu,” and so on. Well, the beauty of an entire diet based on food plants is that if you don’t like some food, like soy, in this case, you don’t have to eat it. In a whole plant-based diet, it is not a necessary component. Instead of barley, you can get brown rice, quinoa instead of wheat; I’m sure you catch the drift right now. It really does not matter. Only find the right thing for you.
Just because you decided to adopt a plant-based diet lifestyle, that doesn’t mean it’s a healthy diet. Plant-based diets have a fair share of junk and other unhealthy foods, case in point, regular veggie pizza, and non-dairy ice cream consumption. Staying healthy requires you to eat healthy foods – even in a dietary setting, based on plants.
A few words that fly around are a similar eating style, but they’re both distinct. That doesn’t mean you’re going to have to tag yourself to adhere to that way of eating; these words define various ways of eating to help you understand what types of food choices are in a particular class. This analysis can also help you understand how a diet based on crop blends into the larger picture.
- Plant-based: This way of eating is based on berries, vegetables, rice, legumes, nuts, and seeds with few or no foods of animal origin. The plant-based diet is preferably a vegan diet with some versatility in the intermediate stages, with the intention of becoming 100% plant-based over time.
- Vegan: It describes someone who eats nothing from an animal, be it fish, fowl, rodents, or insects. Vegans refrain from animal meats as well as from other animal-made foods (such as milk and honey). They also often abstain from buying, wearing, or using any kind of animal products (e.g., leather).
- Fruit: It represents a vegan diet consisting primarily of fruit.
- Raw vegan: This is an uncooked vegan diet that often includes dehydrated foods.
- Vegetarian: Sometimes, this plant-based diet includes milk and eggs.
- Flexitarian: This plant-based diet includes occasional meat or fish consumption. I like to call it “a little bit of this and a little bit of that” — said, of course, without judgment!
Why You Need To Cut Back On Processed And Animal-Based Products
You’ve probably heard that fast food is bad for you over and over again. “Avoid preservatives; avoid processed foods;” but no one really gives you any real or solid information about why they should be avoided and why they are dangerous. So, let’s break it down so you can fully understand why these guilty culprits should be stopped.
They have huge addictive properties
We have a strong tendency as humans to be addicted to certain foods, but the fact is that it is not our fault entirely. Practically all of the unhealthy foods we indulge inactivate our dopamine neurotransmitter brains from time to time. It makes the brain feel “healthy,” but this is for only a short time. This also creates a tendency toward addiction; that’s why somebody will always find themselves going back to another candy bar – even if they don’t really need it. By cutting the stimulus entirely, you will stop all this.
They are loaded with sugar and high fructose corn syrup
Processed and animal-based products are loaded with sugars and high fructose corn syrup with a nutritional value that is close to zero. More and more studies are now showing what many people have always suspected; that genetically modified foods cause inflammation of the gut, which in turn makes it more difficult for the body to absorb essential nutrients. The downside of your body, from muscle loss and brain fog to fat gain, cannot be stressed enough if you fail to properly absorb essential nutrients.
They are loaded with refined carbohydrates
Processed foods are loaded with refined carbs and products based on animals. Yes, it is a fact that carbs are needed in your body to provide energy to perform body functions. However, the refining of carbs eliminates the essential nutrients; it eliminates the whole grain component by refining whole grains. After refining, what you’re left with is what’s called “empty” carbs. By spiking blood sugar and insulin levels can have a negative impact on your metabolism.
They are loaded with artificial ingredients
Your body treats them as a foreign object when you consume artificial ingredients. They become an invader in essence. The body is not used to accept things like sucralose or artificial sweeteners. So, your body is doing the best it can. It triggers an immune response that reduces your resistance to disease, making you vulnerable. Otherwise, your body’s focus and energy on protecting your immune system could be diverted elsewhere.
They contain components that cause a hyper reward sense in your body
What this means is that they contain components such as monosodium glutamate (MSG), high-fructose corn syrup components, and certain colors that can carve addictive properties. They are encouraging your body to receive a reward from it. For example, MSG is present in many prepackaged pastries. What this does is that to enjoy the taste, it stimulates your taste buds. Just by the way your brain communicates with your taste buds, it becomes psychological.
This reward-based system makes your body want more and more, putting you at a severe risk of over-consumption of calories. What about food from animals? The term “low quality” is often used to refer to plant proteins as they tend to have lower amounts of essential amino acids than animal proteins. What most people don’t realize is that more essential amino acids can be harmful to their health. Now, let’s discuss more on that.
Animal Protein Lacks Fiber
Most people end up displacing the plant protein they already had in their quest to load more animal protein. This is poor because, unlike plant protein, animal protein lacks fiber, antioxidants, and phytonutrients. Fiber deficiency in various communities and societies around the world is quite common. According to the Institute of Medicine, for instance, in the USA, the average adult absorbs only about 15 grams of fiber per day relative to the 38 grams required. Lack of adequate intake of dietary fiber is associated with increased risk of colon and breast cancer, as well as disease of Crohn, heart disease, and constipation.
Animal protein causes a spike in IGF-1
IGF-1 is the growth factor-1-like hormone insulin. It stimulates cell division and growth, which may sound good but also stimulates cancer cell growth. Therefore, higher blood levels of IGF-1 are associated with increased risk of cancer, malignancy, and proliferation.
Animal protein contains high levels of phosphorus
Animal protein causes phosphorus to increase. By secreting a hormone called fibroblast growth factor 23 (FGF23), our bodies normalize the high levels of phosphorus. FGF23 was also found to cause irregular heart muscle enlargement–a risk factor in extreme cases of heart failure and even death.
Instead, given all the issues, the “high quality” of animal protein’s aspect might be more appropriately described as “high risk.” Like caffeine, which you will feel withdrawal symptoms after you completely cut it off, processed foods can be cut off immediately. Maybe the one thing you’re going to lose is the comfort of not having to prepare every meal from scratch.
Plant-Based Diet Vs.Vegan
Mistaking a vegan diet for a plant-based diet or vice versa is quite common for people. Okay, although there are parallels between both diets, they are not quite the same. So let’s really break it down quickly.
A vegan diet is one that does not include products based on animals. This includes meat, dairy, eggs, and products or ingredients such as honey derived from animals. Someone who describes himself as a vegan carries this perspective into their daily lives. What this means is that they are not using or encouraging the use of clothing, boots, accessories, shampoos, and make-up made from animal products. For example, wool, beeswax, leather, gelatin, silk, and lanolin are included. People’s inspiration to live a vegan lifestyle also comes from an urge to stand up and fight animal mistreatment and bad animal ethical treatment, as well as to support animal rights.
On the other hand, an entire diet based on food plants shares a similarity with veganism in the sense that it does not also promote the dietary consumption of products based on animals. It covers eggs, meat, and dairy. What’s more, unlike the vegan diet, the diet does not include processed foods, white flour, oils, and refined sugars. The aim here is to create a diet of unprocessed vegetables, herbs, whole grains, nuts, seeds, and legumes that are minimally processed.
The health benefits it offers are often guided by full-food plant-based diet followers. It is a diet that has very little to do with calorie restriction or macro counting, but mostly with disease prevention and reversal.
Getting Started On A Whole Food
Common misconceptions among many people – even some in the health and fitness industry – is that anyone who switches to a plant-based diet becomes super healthy automatically. There are plenty of plant-based junk foods out there, such as non-dairy ice cream and frozen veggie pizza, which can really destroy your health goals if you consume them all the time. The only way you can achieve health benefits is to commit to healthy foods. On the other hand, in keeping you inspired, these plant-based snacks play a role. In moderation, sparingly and in small bits, they should be consumed. This is how you can get started on a whole plant-based recipe without further ado.
Decide What a Plant-Based Diet Means for You
The first step is to make a decision to structure how your plant-based diet will look, and it will help you transition from your current dietary outlook. This is really personal, something that varies from person to person. While some people choose not to tolerate any animal products at all, some occasionally do with tiny bits of milk or meat. Deciding what and how you want your plant-based diet to look like is really up to you. The most important thing is that you must make a large majority of your diet from whole plant-based foods.
Understand What You Are Eating
Okay, now that you have taken the decision, your next step will require a great deal of analysis on your side. What do we mean by this? Well, if this is your first time trying out the plant-based diet, you may be surprised by the number of foods that contain animal products, especially packaged foods. When shopping, you’ll find yourself cultivating the habit of reading tags.
This points out that many pre-packaged foods contain animal products, and if you only want to stick to plant products for your new diet, you need to keep a close eye on the labeling of the ingredients. Maybe you’ve decided to allow a certain amount of animal products in your diet; well, you’re just going to have to watch out for foods filled with oils, sugars, salt, preservatives, and other items that might have an effect on your healthy diet. I find air fryers with stainless steel baskets beneficial as they minimize the amount of cooking oil used.
Find Revamped Versions of Your Favorite Recipes
I’m sure you’ve got a number of favorites, not necessarily plant-based dishes. Leaving everything behind is typically the hardest part for most people. There’s still a way to meet you halfway, though. Take some time to talk about those non-plant-based foods that you like. Think along the lines of flavor, texture, versatility, and so on; and look for swaps in the entire diet based on food plants that can fulfill what you’re missing.
Build a Support Network
It’s hard to build a new habit, but it doesn’t have to be. Find some friends, or even family members, who are happy to be with you in this lifestyle. This will help you stay focused and inspired while also having a form of transparency and emotional support. You can do fun things like trying out and sharing with these friends new recipes or even hitting up restaurants that offer a variety of plant-based choices. You can even go a step further and look up local social media plant-based groups to help you expand your network of knowledge and support.