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- You’ll reduce inflammation in your body. If you are eating meat, cheese, and highly processed foods, chances are you have elevated levels of inflammation in your body.
- Your blood cholesterol levels will plummet. Elevated blood cholesterol is a key risk factor for heart disease and strokes, two of the leading killers in the United States.
- You’ll give your microbiome a makeover. The trillions of microorganisms living in our bodies are collectively called the microbiome. Increasingly, these microorganisms are recognized as crucial to our overall health: not only do they help us digest our food, but they produce critical nutrients, train our immune systems, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer.
- You’ll change how your genes work. Scientists have made the remarkable discovery that environmental and lifestyle factors can turn genes on and off. For example, the antioxidants and other nutrients we eat in whole plant foods can change gene expression to optimize how our cells repair damaged DNA.
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A plant-based diet, which emphasizes fruits, vegetables, grains, beans, legumes and nuts, is rich in fiber, vitamins and other nutrients. And people who don't eat meat vegetarians generally eat fewer calories and less fat, weigh less, and have a lower risk of heart disease than nonvegetarians do.
Even reducing meat intake has a protective effect. Research shows that people who eat red meat are at an increased risk of death from heart disease, stroke or diabetes. Processed meats also increase the risk of death from these diseases. And what you don't eat can also harm your health. Diets low in nuts, seeds, seafood, fruits and vegetables also ...
Most Americans get enough protein in their diets. The Daily Value for protein is 50 grams based on a 2,000-calorie diet.
Of course, your individual protein needs will vary based on factors such as body size, medical conditions and activity level. Adults generally need about 5 1/2 ounces of proteins a day and remember you can choose from more than meat.
The Dietary Guidelines for Americans recommends choosing a variety of proteins, including eggs, low-fat milk and products made from it, beans and peas, soy products, and unsalted nuts and seeds. If you're eating a higher calorie protein source, stick to smaller portions. For example, enjoy just 1/2 ounce of nuts, or 1-2 tablespoons of peanut butter...
The guidelines also suggest replacing protein foods that are higher in solid fats with choices that are lower in solid fats and calories. The fats in meat, poultry, eggs and high-fat dairy products such as cheese are considered solid fats, while the fats in seafood, nuts and seeds are considered oils.
Its proponents claim that humans evolved to exist on animal protein alone. But how healthy is it? Nutritionist Dr Wendy Hall explains
- Anthea Levi
- Your Energy. On one hand, switching to a nutritious plant-rich diet may help you feel more energized as you replace processed animal products like bacon and deli meats with filling whole foods like produce, whole grains and nuts and seeds.
- Your Gut Health. Going vegetarian might help reduce GI issues like bloating. Image Credit: Westend61/Westend61/GettyImages. If you feel like gut health rules the wellness world these days, you're not wrong.
- Your Sleep (and Mood) Eating more plants might just bring you better zzzs. "The high isoflavone content of a plant-rich diet may be responsible for enhancing sleep quality," DJ Blatner, RDN, dietitian and author of The Flexitarian Diet, tells LIVESTRONG.com.
- Your Weight. Before you switch to a plant-based diet to shed pounds, know this: "A change in your meal plan of any kind can lead to mild to moderate weight loss depending on how long you follow the plan for," Fraga says.
- Pulses. Pulses are an inexpensive protein choice, are high in fibre and a source of iron. They are part of the legume family and include all beans, peas and lentils.
- Soya beans. Unlike other pulses, soya beans are a complete protein, comparable in quality with animal protein, but are low in fat and contain fibre and iron.
- Quinoa. Quinoa is cooked and eaten like a grain, but is actually a seed of a green vegetable related to chard and spinach. It is a good protein food, but it’s not the amount that is impressive, it’s the type.
- Nuts. Nuts provide a good dose of protein in a handful and are packed with fibre. Although they are high in fat, and hence calories, most of this fat is heart-healthy unsaturated fats.
Aug 27, 2021 · This article reviews 6 potential benefits of reducing or avoiding meat and provides tips on how to eat a nutritious diet with less meat. Photography by Aya Brackett. 1. Supports good overall ...
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Eat a variety of fruit and vegetables every day. Try to eat at least 5 80g portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which can help digestion and prevent constipation.
