The Plant-Based Diet

The plant-based diet is being hailed as the best thing this side of heaven! Testimonies are coming out of the woodwork. Looking at the bible you see that an official decree issued by a legal authority (God ) originally assigned Fruits, and vegetables to man in the very beginning of the bible.:

Genesis 1:11 Then God said, “Let the land produce vegetation: seed-bearing plants and trees on the land that bear fruit with seed in it, according to their various kinds.” And it was so. Genesis 1:29  And God said, Behold, I have given you every herb bearing seed, which is upon the face of all the earth, and every tree, in the which is the fruit of a tree yielding seed; to you, it shall be for meat. He was talking about our nourishment, Plant-based food was the first food he gave us to sustain us, and for our overall well being!.

Now here we are centuries later and; research shows that plant-based diets are cost-effective, low-risk interventions that may lower body mass index, blood pressure, HbA1C, and cholesterol levels. They may also reduce the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates.

What is a plant-based diet?

  • A plant-based diet does not mean vegetarian or vegan

A plant-based diet contains:

Vegetables, beans and legumes, fruits, whole grains, nuts and seeds.

It does not include:

Meat, poultry, wild game, seafood, eggs, dairy (milk, yogurt, cheese) or any other foods that contain these products.

Why Do People Choose a Plant-Based Diet ?

  • Healthy Body Weight. On average those who follow a plant-based diet weigh
  • less than those who follow a Standard American Diet (SAD).
  • Heart Health. A plant-based diet can help prevent or reverse heart disease, the
  • number 1 killer of Americans.
  • Cancer Prevention. A plant-based diet has been associated with greater
  • protection against all types of cancer.
  • Diabetes Prevention and Management. Plant-based diets have been shown
  • effective in preventing, managing, and treating diabetes.
  • Protect the Environment. Plant-based diets are more environmentally
  • sustainable than diets rich in animal products because they use fewer natural
  • resources, such as water, and are associated with less environmental damage.
  • Animal Rights.

Parts of a Plant-Based Diet : Vegetables

Vegetables are the healthiest foods on the planet. They are naturally low in calories, high in fiber, and high in nutrients. Green leafy vegetables are essential for optimal health and you should eat them every day. Vegetables should be the basis of your diet.

• Artichoke
• Arugula
• Asparagus
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collard greens
• Cucumber
• Eggplant
• Garlic
• Kale
• Mushrooms
• Okra
• Onions
• Potatoes
• Rhubarb
• Romaine Lettuce
• Spinach
• Summer squash
• Sweet potatoes
• Tomatoes
• Turnip greens
• Winter squash

Beans and Legumes

Beans are a great source of healthy protein and carbohydrates. They contain lots of fiber and resistant starch, which helps fill you up and prevent you from absorbing 100% of the calories in beans. Canned beans are ok – look for low-sodium and reduced-sodium options.

• Adzuki
• Black beans
• Black-eyed peas
• Cannellini
• Chickpeas
(garbanzo)
• Dark red kidneys
• Great northern
• Light red kidneys
• Lima beans
• Mung
• Pinto
• Fava beans
• Navy beans
• Soybeans
(edamame)
• Lentils

Fruit

Fruit is an excellent source of fiber, water, vitamins, and minerals. It is a healthy source of carbohydrates. You should include at least 3 servings of fruit per day. Try purchasing frozen fruit which is less expensive and won’t go bad.

• Apples
• Bananas
• Oranges
• Kiwi
• Pineapple
• Strawberries
• Blueberries
• Blackberries
• Raspberries
• Grapefruit
• Grapes
• Cantaloupe
• Watermelon
• Honeydew
• Nectarines
• Peaches
• Pears
• Plums

Whole Grains

Whole grains are a great source of fiber and are satisfying and filling. Whole grains that are in their natural form contain the most nutrition and fiber. Enjoy these whole grains alongside different beans and vegetables.

• Oats
• Brown Rice
• Quinoa
• Barley
• Bulgur
• Amaranth
• Kamut
• Kasha
• Millet
• Rye berries
• Wheat berries
• Spelt
• Teff

Nuts and Seeds

Nuts and seeds are the best sources of fat because they also provide fiber, vitamins, & minerals. The eating of nuts is associated with longevity.

• Peanuts
• Peanut butter
• Almonds
• Almond butter
• Pistachios
• Brazil nuts
• Cashews
• Chestnuts
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Walnuts
• Flaxseed
• Pumpkin seeds
• Chia seeds
• Sesame seeds
• Sunflower seeds