Benefits of a Plant Based Diet

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What is on the end of our fork matters. What we consume and put into
our bodies either feeds disease or prevents it. Did you know that
according to recent studies, vegans have lower cholesterol, heart
disease, lower triglycerides and cancers compared to non vegans? Not
to mention, vegans also have a higher intake on fiber. Worried about
protein? We’ve got you covered! It is very simple to meet your protein
requirements on a plant based diet. Don’t believe me? Ask Dr. Garth
Davis , founder Memorial Hospital’s “Farmacy” based out of Houston,
Texas. Research is laying out proof that plants are the key to health
and longevity.

Improve Your Health One Bite at A Time

One benefit of a plant based diet is higher consumption of fiber. On
average, adults require around 25- 35 grams of fiber per day. Beans,
legumes, vegetables, fruit and whole grains are great sources of
fiber. Fiber, both insoluble and soluble are both beneficial to
overall health and smooth digestion. Fiber acts as a broom and
cleanses your digestive track while keeping you feeling full longer.
Fiber is also proven to control blood sugar levels, keep LDL (bad
cholesterol) at bay and reduce the risk for colon cancer. Fiber is
also a key contributor for the body to create “good bacteria” through
the presence of lactic acid in the large intestine. This improves
vitamin and mineral absorption in the body while boosting our overall
immune system.

A Plant Based Diet Leads To Weight Loss
Because of the low fat content and high amount of nutrients in plants,
a vegan diet may promote over all weight loss compared to the standard
American diet. Many people believe animal products have nutritional
benefits due to their protein, iron, and/or calcium, depending on
which product. However, these foods contain dangerous components and
are not essential to our health. They may cause inflammation, promote
disease and weight gain. Plants, on the other hand, contain protein
and iron or calcium while providing the body with phytochemicals,
nutrients and fiber to help prevent and fight disease and sickness in
the body. They provide you with the energy you need to exercise and
build muscle. Check out Team Plant Built for major motivation or give
veganbodybuilding.com a gander!

farmacy

Doctors Now Prescribing Patients to visit the “Farmacy”

Dr. Garth Davis, of Memorial City Hospital in Houston Texas is one of
the first doctors in the United States to physically prescribe fruits
and vegetables to his patients through a partnership co-op with
Texas’s locally owed Rawfully Organic. Dr. Garth has experienced
extreme health results from patients after adopting a plant based
lifestyle. His approach is simple,  he advises them to increase their
plant based foods and limit the amount of meat and dairy they consume.
Not only are his patients losing weight, but many are regaining their
health from the inside out.

According to Davis,

“Meat causes inflammation by causing acidosis
http://www.ncbi.nlm.nih.gov/pubmed/12450898. Also, meat has bacterial
endotoxins in its fibers that are released when consumed and cause an
inflammatory response http://www.ncbi.nlm.nih.gov/pubmed/19755625.
http://www.ncbi.nlm.nih.gov/pubmed/17991637. Time and again, meat has
been found to increase CRP which is a direct risk factor for
development of heart disease and diabetes
http://www.ncbi.nlm.nih.gov/pubmed/17696726.

When you eat animals you actually are eating arachidonic acid which is
a direct precursor that the body uses to create inflammatory
chemicals. Diets high in arachidonic acids have been associated with
inflammatory diseases like rheumatoid arthritis and ulcerative
colitis, and avoidance of meat has been shown to reduce these
inflammatory diseases. http://www.ncbi.nlm.nih.gov/pubmed/20950616,
http://www.ncbi.nlm.nih.gov/pubmed/22333737,
http://www.ncbi.nlm.nih.gov/pubmed/12548439,
http://www.ncbi.nlm.nih.gov/pubmed/12548439,
http://www.ncbi.nlm.nih.gov/pubmed/8205407,
http://www.ncbi.nlm.nih.gov/pubmed/20503448

Now a new study confirms these findings. They randomized people to a
vegan diet, semi vegetarian diet, or regular diet and found
progressively more inflammation with more meat consumption.
http://www.pcrm.org/health/medNews/.

Every time we eat meat we are adding to our inflammatory load. If you
are healthy and eat lots of fruits and veggies, which can counteract
the inflammation, then you are probably fine. But if you suffer
diabetes, heart disease, rheumatoid arthritis, inflammatory bowel
disease, meat is a poison to your body!”

So, where can vegans get their protein from a plant based diet?

Sunwarrior offers a wide variety of protein supplements that are
packed with plant based proteins. You can also find protein in every
plant based food. Here are some examples of plants that offer a higher
amount of protein to help you meet your nutritional needs.

Soy-based products-

Soy milk- 10g per glass

Soy beans- 20g per cup (cooked)

Edamame- 25g per cup (shelled)

Roasted soy beans- 22g per half cup

Tofu- 25g per cup

Tempeh- 46g per cup

Textured vegetable protein/soy mince- 48g per cup (uncooked)

Soy Spaghetti- 42g per 100g (dry weight)

Other meat substitutes-

Seitan- 63g per cup

Vegetarian mock meats- varies, usually 15-50g per serve depending on the product

Grains-

Wholemeal pasta- 15g per 100g (dry weight)

Oats- 17g per ½ cup (dry weight)

Oat bran- 22g per ½ cup (dry weight)

Ezekial bread- 11g per 100g or 4-5g per slice

Vegan Protein Powders-
(around 25 grams per scoop of plant based protein)
(Email us at Elizabethmorganfit.com for advice on healthy organic vegan protein powders)

Legumes-

Chickpeas- 20g per cup (cooked)

Dry roasted chickpeas- 20g per cup

Split peas- 25g per cup (cooked)

Lentils- 27g per cup (cooked)

Kidney beans- 24g per cup (cooked)

Mung bean pasta- 45g per 100g (dry weight)

Black bean pasta- 46g per 100g (dry weight)

Vegetables-

Spinach- 14g per 500g

Silverbeet- 8g per 500g

Broccoli- 14g per 500g

Cauliflower- 10g per 500g

Mushrooms- 15g per 500g

Potato- 10g per 500g

Corn- 16g per 500g OR 8g per large ear

Asparagus- 16g per 500g

Kale- 16g per 500g

Lentil sprouts- 22g per cup

Green peas- 8g per cup

Broad beans- 20g per cup

Nuts and seeds-

Pepitas- 18.5g per 50g

Almonds- 10.5g per 50g

Pistachios- 10g per 50g

Hemp seed- 18g per 50g

Other-

Nutritional yeast- 10g per tablespoon, 65g per ½ cup

Spirulina- 10g per tablespoon

Wheat grass powder- 5g per tablespoon

Barley grass- 5g per tablespoon

Chollera- 12g per tablespoon

Seaweed (dried)- 4-10g per tablespoon depending on type

Resources

–>30 Reasons to Go Vegan: http://bit.ly/1srlb8X
—>Academy of Nutrition and Dietetics Position Paper on Vegetarian
Diets: http://bit.ly/12sFhCv
—>Kaiser Permanente Thrive’s Nutritional Update for Physicians:
Plant-Based Diets: http://1.usa.gov/1k20IIi
—>6 Reasons Plant-Based Nutrition Is The Solution to The Healthcare
Crisis: http://bit.ly/1C1TmLH
—>6 Steps Towards a Plant-Based Diet: http://bit.ly/1slIIcV
—>The Plant-Based Food Guide Pyramid and Plate: http://bit.ly/177tOQz
—>Notable Nutrient Sources: http://bit.ly/1pmm0xZ
—>Vegan Easy Challenge’s Free 30 Day Vegan Challenge: http://bit.ly/1BoW7WQ

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