Best Ways To Incorporate Plant-based Meals Into Your Diet – Medical Review by Adrienne Seitz, MS, RD, LDN, Nutrition – Written by Alina Petre, MS, RD (NL) – Updated October 30, 2023
Although an exclusively plant-based diet may have some health benefits, some people may be at risk of nutritional deficiencies.
Best Ways To Incorporate Plant-based Meals Into Your Diet
For vegans who want to stay healthy, it is very important to follow a nutrient-dense diet of whole and fortified foods.
Plant-based Protein Infographic
They are also excellent sources of fiber, slow-digesting carbohydrates, iron, folic acid, calcium, potassium, zinc, antioxidants and other health-promoting plant compounds.
For example, the absorption of iron from plants is lower than that of animal sources. Similarly, vegetarian diets appear to reduce zinc absorption by about 35% compared to meat-based diets.
It is beneficial to soak, boil, or cook vegetables thoroughly, because these processes can reduce the amount of antinutrients (
To increase the absorption of iron and zinc from vegetables, you can also avoid consuming them with foods rich in calcium. Calcium can interfere with the absorption of these nutrients if taken at the same time (
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On the other hand, eating vegetables with fruits and vegetables rich in vitamin C can increase the absorption of iron.
Summary Beans, lentils and peas are nutrient-rich plant-based alternatives to animal foods. Soaking, boiling and proper cooking can increase the absorption of nutrients.
Nuts and seeds are a great addition to any vegan fridge or pantry. This is partly because 28 grams of nuts or seeds contain 5 to 12 grams of protein.
Additionally, nuts and seeds are excellent sources of iron, fiber, magnesium, zinc, selenium and vitamin E. They also contain high amounts of antioxidants and other beneficial plant compounds.
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Nuts and seeds are very versatile. You can eat it alone or make interesting recipes like sauces, desserts and vegan cheese.
Opt for natural nut butters rather than highly processed ones. They generally do not contain oil, sugar and salt, which are often added to some popular varieties.
Summary Nuts, seeds and their shells are nutritious and versatile foods, rich in protein and nutrients. They can be great additions to your pantry.
These three types of seeds have special nutritional profiles that deserve to be separated from the previous category.
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One ounce (28 grams) of hemp seeds contains 9 grams of complete, easily digestible protein – and up to 50% more protein than some other seeds.
Research has also shown that the fats found in hemp seeds can be very effective in reducing PMS and menopause symptoms.
Chia and flax seeds, on the other hand, are especially rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that your body partially converts into eicosapentaenoic acid (EPA) and docosahexaenoic acid ( DHA).
EPA and DHA play an important role in the development and maintenance of the nervous system. These long-chain fatty acids appear to have beneficial effects on pain, inflammation, depression and anxiety.
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Because EPA and DHA are found mainly in fish and algae, it can be difficult for vegans to get sufficient amounts of them through their diet. Therefore, it is important for vegans to consume foods rich in ALA, such as chia and flax seeds.
However, studies suggest that the body can only convert 0.5-5% of ALA into EPA and DHA. This conversion may be slightly increased in vegans (
Despite this, chia and flax seeds are also healthy. They are also a great substitute for eggs in bread, which is another reason to try them.
Summary Hemp, chia, and flax seeds are richer in proteinand ALA than most other seeds. Flax and chia seeds are also great egg substitutes in recipes.
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Both contain 9 to 20 grams of protein per 3.5-ounce (100-gram) serving. They are also a good source of iron and calcium (
Tofu, created by pressing soy curd, is a popular meat substitute. It can be boiled, fried or grated. It is a good alternative to eggs in dishes such as omelettes, frittatas and quiches.
Tempeh is made from fermented soybeans. Its distinctive taste makes it a popular substitute for fish, but it can also be used in a variety of dishes.
Fermentation can help reduce the amount of natural antinutrients in the soy, which can increase the amount of nutrients the body can absorb from tempeh.
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The fermentation process of tempeh can produce small amounts of vitamin B12, a nutrient found primarily in animal foods and not usually found in soybeans.
The amount of vitamin B12 in tempeh is also low and can vary from one brand of tempeh to another. Therefore, vegans do not need tempeh as their only source of vitamin B12 (
Seitan is another popular meat alternative. It provides about 18 grams of protein per 3.5 ounces (100 grams). It also contains iron, calcium and phosphorus (
More processed imitation meats, such as “vegan hamburgers” and “vegan chicken tenders,” often provide far fewer nutrients and may contain a variety of additives. It should be consumed in moderation.
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Summary Minimally processed meat alternatives such as tofu, tempeh and seitan are versatile, nutrient-dense options for a vegan diet. Try to limit your consumption of highly processed vegan imitation meats.
Vegans tend to consume less calcium per day than vegetarians or meat eaters, which can negatively affect bone health. This is especially true if your calcium intake falls below 525 mg per day (
Therefore, vegans should try to include calcium-fortified vegetable milk and vegetable yogurt in their daily menu.
Those who need to increase their protein intake at the same time should choose soy or hemp milk and yogurt. Coconut, almond, rice and oat milks are low in protein.
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Plant-based milks and calcium-fortified yogurts are usually fortified with vitamin D, a nutrient that plays an important role in calcium absorption. Some brands also add vitamin B12 to the product.
Therefore, vegans who try to meet their intake of calcium, vitamin D and vitamin B12 only through diet should choose fortified foods. To keep added sugar to a minimum, you can opt for sugar-free versions.
Summary Plant-based milks and yogurts fortified with calcium, vitamin D, and vitamin B12 are good alternatives to cow’s milk products.
Algae is one of the rare plant foods that contain DHA, an essential fatty acid with many health benefits.
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But remember that some types of algae (such as kelp) are very rich in iodine, so it is better not to eat them in large quantities. Iodine is an element that occurs naturally in some foods and is added to some tasty foods.
It is essential for body functions such as thyroid regulation, protein synthesis and proper development of the nervous system in fetuses and children.
Some types of seaweed, such as kelp, nori, kombu and wakame, are excellent sources of iodine. Some other varieties, such as spirulina, contain less (
Like tempeh, seaweed is often considered an excellent source of vitamin B12 for vegans. However, although the seaweed contains vitamin B12, it is not yet known whether this form is active in humans.
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Until we know more, vegans who want to meet the recommended daily intake of vitamin B12 should rely on fortified foods or talk to a health professional about possible supplements.
Summary Algae is a rich source of proteinand essential fatty acids. It is also rich in antioxidants and some varieties are rich in iodine.
Yeast You can find it in yellow powder or flake form in supermarkets and health stores.
One ounce (28 grams) contains about 16 grams of protein and 6 grams of fiber. In addition, nutritional yeast is usually enriched with B vitamins, including vitamin B12 (
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Therefore, fortified nutritional yeast can be a practical way for vegans to meet their daily vitamin B12 needs.
Summary Fortified nutritional yeast is a rich source of protein and vitamin B12. However, unfortified versions are not a reliable source of the vitamin.
Sprouting and fermentation are simple and proven methods to reduce the amount of antinutrients in a variety of foods.
This technique increases the amount of beneficial nutrients absorbed from plant foods and can also increase the overall quality of proteins.
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Fermented plant foods are a good source of probiotic bacteria, which can help improve immune function and digestive health.
They also contain vitamin K2, which promotes healthy bones and teeth, and helps reduce the risk of heart disease and slow the growth of cancer cells (44,
You can try sprouting or fermenting grains at home. Some sprouted or fermented products – such as Ezekiel bread, tempeh, miso, natto, sauerkraut, pickles, kimchi and kombucha – are also available in stores.
Summary Fermentation and fermentation of foods helps to increase their nutritional value. Fermented foods also provide vegans with a source of vitamin K2.
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Whole grains, cereals, and pseudocereals are good sources of complex carbohydrates, fiber, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium.
For example, ancient grains and teff contain 10.7 and 9.7 grams of protein per cooked cup, respectively.
Pseudo-grain amaranth and quinoa are second, with 9.3 and 8.1 grams of protein per cooked cup, respectively.
Summary Spelled, teff, amaranth and quinoa are tasty and protein-rich substitutes for better-known grains such as wheat and rice. There are varieties of sprouts
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