You are not alone if you are asking, “Where will I get my protein?” People believe this single nutrient is so important and difficult to get that we must actively pursue foods that contain high amounts of it, even when those foods, such as meat and dairy, in so many ways compromise our health.
We have been led to believe that primarily animal-based foods contain sufficient protein and, furthermore, that we need to eat those foods to avoid becoming protein deficient. The reality is that protein deficiency is almost exclusively seen in people suffering from a calorie deficiency. In these cases, there will be an overall nutrient deficiency, not just protein deficiency, and when this happens the concern should be getting more calories and all nutrients—not just more protein.
When you eat a diet based on fruit, vegetables, tubers, whole grains, and legumes about 10% of your total calorie intake will be from protein. We list this percentage only to demonstrate how the diet contains a sufficient amount of this nutrient—not as any kind of target. In fact, you should not worry about how much protein you’re getting any more than you should worry about the perfect number of breaths you should take in a day. And, if you’re worried that 10% isn’t adequate, note that there’s evidence that consuming too much protein is harmful—especially when it comes from animal sources.
Do Vegetarians and Vegans Eat Enough Protein?
The No-B.S. Guide to Vegan Protein
Many believe that it’s important to get enough calcium from certain foods, especially milk and other dairy products, which they perceive to be excellent “sources” of it. It’s easy to interpret this message—that constant vigilance is necessary to make sure we’re getting our calcium—as an implicit warning that we might not otherwise get enough.
Just as with protein it is not difficult to get enough calcium—you just need to eat whole, plant-based foods. Calcium, like iron, magnesium, and copper, is a mineral. It is found in the soil, where it is absorbed into the roots of plants. Animals get their calcium by consuming the mineral-abundant plants and metabolizing that calcium into their bodies. Surprised? That’s because we’ve been so conditioned to think that calcium comes primarily from milk and dairy products that few of us realize it actually comes from the earth and is abundant in all whole foods.
For strong bones and calcium, how much of the nutrient you get isn’t as important as where you get it—and how you lose it. There are two major contributing factors to the leaching of calcium from bones, which leads to their weakening and may increase the risk for osteoporosis: First, consuming a highly acidic diet. Our bodies are alkaline. It is vital that the acidity level of your diet is not so high that your bones must leach calcium to keep your body’s alkaline levels balanced. The levels of acidic compounds are lower in plant foods so they won’t draw the calcium from your bones the way animal foods will. Eating a whole-food, plant-based diet gives your body the acid/alkaline balance it needs for optimal bone health. Second, consuming a high-sodium diet. The diet we recommend is naturally low-sodium, as it relies very little on processed foods, which tend to be very high in salt.
Once a certain threshold for calcium has been met—which you will do eating a whole-food, plant-based diet—the formula for strong bones relies on two other factors entirely: First, that you get sufficient vitamin D from exposure to the sun. Vitamin D is a key factor in calcium absorption, and the sun is the best way for us to meet our requirement. The key is getting sufficient sun exposure on our bare skin without getting burned. (The vitamin D in milk is added to it; we do not recommend getting vitamin D from milk or other fortified foods in which the vitamin does not naturally occur.) Second, that you practice strength training and impact exercise. When you lift weights or do resistance exercises you not only build muscle, you stress your bones—this makes them stronger. Walking, jogging, and running are examples of impact exercises that will also help with bone strength.
As with protein, many organizations will suggest that you need to consume a specific amount of calcium per day for strong bones. We do not make any such recommendations because we know that good bone health has nothing to do with hitting an arbitrary number for calcium intake. Furthermore, we fervently believe that when people are instructed to achieve these subjective targets, it creates a skewed notion of what is good nutrition and leads people to make poor food choices—as is the case with dairy.
Getting Clarity About Calcium
Calcium and Bone Health: What Plant-Based Eaters Need to Know
We are always surprised by how many people continue to think that fish is beneficial and important to include in the diet, even long after they become convinced that mammals are not health foods. Much of this perception stems from periodic reports that some study or another has found that fish is “heart healthy” or “good for our brains.” In our review of these studies, time and again we find data is misinterpreted and faulty conclusions are drawn from otherwise reasonable research. Unfortunately, such misinterpretations have occurred so frequently that a false narrative has developed.
The practice of misinterpreting data is not unusual. The frequently referenced studies of Okinawan and Mediterranean populations have followed this pattern. The benefits of a diet high in fruits, vegetables, and whole grains frequently get credited to small amounts of fish in the diet (just like they are often credited to olive oil and wine). In the case of the famous Okinawan Centenarian Study, for example, only 1% of calories of the calories consumed by the residents came from fish; the vast majority of the diet—69%—came from sweet potatoes!1 Yet the perception from this very study is that Okinawans are healthy from a fish-heavy diet.
What is happening here? We have meaningful long-term studies presented by the researchers with care, which are then pored over by individuals or organizations who cherry-pick data, often to reinforce a specific agenda. The big picture is ignored in favor of subjective claims and reporting, and the public receives false takeaway messages like “Eat more fish!”
As our friend and teacher Dr. John McDougall likes to say, “A muscle is a muscle, whether it comes from a chicken, cow, or fish.” In other words, the nutrient profile of all animal products—i.e., high in fat, acid, and cholesterol, and low in fiber and carbohydrates—is as true for fish as it is for beef and other meats. In fact, although fish is often marketed as a wise, “heart-healthy” food choice, it has as much cholesterol as beef, chicken, and pork. And when we look at studies of populations and what they eat, we should examine the entire big picture. In doing so, we see the message is consistent: “Eat more plants!”
1B. J. Willcox, D. C. Willcox, H. Todoriki, et al. “Caloric Restriction, the Traditional Okinawan Diet, and Healthy Aging: The Diet of the World’s Longest-Lived People and Its Potential Impact on Morbidity and Life Span,” Annals of the New York Academy of Sciences 1114 (October 2007): 434–55.
Is Fish a Health Food, or Have We Just Let It Off the Hook?
Some fats are necessary in our diet. Consuming oil, fish and processed foods as a means to get these, however, is unnecessary, and even harmful. Every whole plant food has fat, and there’s no evidence that we need any more fat than what occurs naturally in a low-fat, whole-food, plant-based diet. Just as is the case with protein and calcium, we should not target specific foods to get enough of a particular kind of fat.
Omega-3 and omega-6 fatty acids appear to be involved in a variety of important bodily functions, including cell membrane stabilization, nervous system function, immune system function, and blood clotting, as well as impacting triglyceride levels, blood pressure, inflammation, cancer, and heart disease. Although they are both essential (meaning you need to consume them), you have probably heard a lot more often that you need to seek out omega-3. This is not because it is more essential than omega-6. Instead, it is because, in general, these two essential fatty acids should be consumed in a healthy ratio to each other. Studies are not clear exactly what that ratio should be, but we do know that the Standard American Diet is significantly skewed in such a way that we get an excess of omega-6. This excess consumption of omega-6 impairs the absorption of omega-3.1 The answer, however, is not simply that you need to eat more omega-3 fats. The answer is to eliminate or minimize processed and animal-based foods and instead eat a whole-food, plant-based diet, which we know in most cases restores a healthy omega-6 to omega-3 balance and, more important, leads to positive health outcomes. And isn’t that what we care about most?
If 1 to 3 percent of your calories come from the essential fats, you’ll be in great shape. Adequate omega-3 intake specifically is 1.1 g for adult women and 1.6 g for adult men.2 That’s 1⁄4 to 1⁄3 teaspoon per day. If you meet all your caloric needs with a low-fat, whole-foods diet full of fruits, vegetables, whole grains, and legumes, you will easily consume enough essential fatty acids and those fatty acids will be in good balance to each other. Note that while walnuts and flax- and chia seeds are whole plant foods with higher concentrations of essential fatty acids, there’s no evidence that you actually need to eat these foods to get the proper amount of any kind of fat. Most whole plant foods have small amounts of essential fats. Over the course of a day full of these foods you will achieve the needed amounts—which aren’t that much to begin with. In fact, it is significantly more important to worry about not consuming excess fat than it is to worry about consuming sufficient omega-3.
1Philip C. Calder, “N-3 Polyunsaturated Fatty Acids, Inflammation, and Inflammatory Diseases,” American Journal of Clinical Nutrition 83 (June 2006): 1505S–19S.
2Jennifer J. Otten, Jennifer Pitzi Hellwig, and Linda D. Meyers, eds., DRI: Dietary Reference Intakes: The Essential Guide to Nutrient Requirements (Washington, DC: National Academies Press, c. 2006).
We are baffled that certain oils are presented as “health” foods. Olive oil is not a health food. Neither is coconut, grape seed, flaxseed, or any other oil you’ve heard you must endeavor to add to your diet because it’s good for you. Sure, if you replace some or all of the butter in your diet with vegetable oil, some of your cholesterol numbers may look a little bit better, but that’s not at all the same as doing well. Oil is a bad idea because it is highly refined and its nutritional package is inadequate.
How is it that we know that processed sugars are junk foods, yet we’ve allowed ourselves to be convinced that certain oils are somehow good for us? Oil follows essentially the same model as processed sugar, which is also pressed from plants. Think about what oil is: fat—and nothing but fat. All the nutrients, including protein, carbohydrates, vitamins, minerals, fiber, and water, have been thrown away. Oil of any kind has more calories per gram than any other food we know. And without any fiber or water in it, oil lacks the bulk to convey to your senses how many calories you have eaten; this virtually guarantees you will consume more calories at the meal than you need. So we ask you: Why would you waste calories on something that has no nutrients in it other than fat? And why would anyone believe that highly concentrated fat is healthy?
So let’s look at where the “good oil” hype came from. Its origins lay in data collected in the 1960s that showed the people on the island of Crete. At the time these people had the lowest all-cause mortality rates over twenty years when compared to people in other Mediterranean countries. A main contributing factor was their diet, which included some animal products and a little bit of olive oil, but otherwise consisted primarily of fruits, vegetables, and whole grains.1 In the years since then, unfortunately, the phrase “Mediterranean diet” has become synonymous primarily with olive oil. What subsequent researchers—and marketers—took from those early studies was that olive oil was the Holy Grail. But it never was.
All oils have a negative impact on blood vessels and promote heart disease.2 Furthermore, they may also lead to increased bleeding through thinning of the blood; negative effects on lung function and oxygen exchange; suppression of certain immune system functions; and increased risk of cancer.3 Not to mention that excess calories from fat get stored as fat, no matter what type of fat calories you consume.
1Antonia Trichopoulou, Tina Costacou, Christina Bamia, and Dimitrios Trichopoulo, “Adherence to Mediterranean Diet and Survival in a Greek Population,” New England Journal of Medicine 348 (June 26, 2003): 2599–608.
2Robert A. Vogel, Mary C. Corretti, and Gary D. Plotnick, “The Postprandial Effect of Components of the Mediterranean Diet on Endothelial Function,” Journal of the American College of Cardiology 36 (November 1, 2000): 1455–60. AND Blankenhorn DH1, Johnson RL, Mack WJ, el Zein HA, Vailas LI. The influence of diet on the appearance of new lesions in human coronary arteries. JAMA. 1990 Mar 23-30;263(12):1646-52
2D. C. E. Nordström, C. Friman, Y. T. Konttinen, V. E. A. Honkanen, Y. Nasu, and E. Antila, “Alpha-Linolenic Acid in the Treatment of Rheumatoid Arthritis. A Double-Blind, Placebo-Controlled and Randomized Study: Flaxseed vs. Safflower Seed,” Rheumatology International 14 (1995): 231–34; M. A. Allman, M. M. Pena, and D. Pang, “Supplementation with Flaxseed Oil Versus Sunflowerseed Oil in Healthy Young Men Consuming a Low-Fat Diet: Effects on Platelet Composition and Function,” European Journal of Clinical Nutrition 49 (March 1995): 169–78; M. R. Namazi, “The Beneficial and Detrimental Effects of Linoleic Acid on Autoimmune Disorders,” Autoimmunity 37 (February 2004): 73–75; P. Purasiri, A. McKechnie, S. D. Heys, and O. Eremin, “Modulation in Vitro of Human Natural Cytotoxicity, Lymphocyte Proliferative Response to Mitogens and Cytokine Production by Essential Fatty Acids,” Immunology 92 (October 1997): 166–72; D. Hazlett, “Dietary Fats Appear to Reduce Lung Function,” Journal of the American Medical Association 223, no. 1 (1973): 15–16; Clifford W. Welsch, “Relationship Between Dietary Fat and Experimental Mammary Tumorigenesis: A Review and Critique,” Cancer Research 52 (April 1992): 2040S–48S; Patrizia Griffini, Olav Fehres, Lars Klieverik, et al., “Dietary Omega-3 Polyunsaturated Fatty Acids Promote Colon Carcinoma Metastasis in Rat Liver,” Cancer Research 58 (August 1, 1998): 3312–19; Lars Klieverik, Olav Fehres, Patrizia Griffini, Cornelis J. F. Van Noorden, and Wilma M. Frederiks, “Promotion of Colon Cancer Metastases in Rat Liver by Fish Oil Diet Is Not Due to Reduced Stroma Formation,” Clinical & Experimental Metastasis 18 (September 2000): 371–77; Kenneth K. Karroll, “Experimental Evidence of Dietary Factors and Hormone-Dependent Cancers,” Cancer Research 35 (November 1975): 3374–83; J. H. Weisburger, “Worldwide Prevention of Cancer and Other Chronic Diseases Based on Knowledge of Mechanisms,” Mutation Research 402 (June 18, 1998): 331–37; Leonard A. Sauer, David E. Blask, and Robert T. Bauchey, “Dietary Factors and Growth and Metabolism in Experimental Tumors,” Journal of Nutritional Biochemistry 18 (October 2007): 637–49; Clement Ip, “Review of the Effects of Trans Fatty Acids, Oleic Acid, N-3 Polyunsaturated Fatty Acids, and Conjugated Linoleic Acid on Mammary Carcinogenesis in Animals,” American Journal of Clinical Nutrition 66 (December 1997): 1523S–29S.
3N. F. Chu, D. Spiegelman, J. Yu, N. Rifai, G. S. Hotamisligil, and E. B. Rimm, “Plasma Leptin Concentrations and Four-Year Weight Gain Among US Men,” International Journal of Obesity and Related Metabolic Disorders 25 (March 2001): 346–53; N. F. Chu, M. J. Stampfer, D. Spiegelman, N. Rifai, G. S. Hotamisligil, and E. B. Rimm, “Dietary and Lifestyle Factors in Relation to Plasma Leptin Concentrations Among Normal Weight and Overweight Men,” International Journal of Obesity and Related Metabolic Disorders 25 (January 2001): 106–14; Motonaka Kuroda, Masanori Ohta, Tatsuya Okufuji, et al., “Frequency of Soup Intake and Amount of Dietary Fiber Intake Are Inversely Associated with Plasma Leptin Concentrations in Japanese Adults,” Appetite 54, no. 3 (June 2010): 538–43.
Is Coconut Oil Healthy or Hazardous?
Why Olive Oil Isn’t a Health Food
The relationship between whole food and the human body is very intricate and has come about as a result of millions of years of evolution. There are countless nutrients and substances in food that lead to thousands of metabolic reactions when they are consumed. As T. Colin Campbell, PhD, describes it, when it comes to nutrition, the whole is greater than the sum of the individual parts. The nutrients in whole food work together much like a symphony; extract and consume those nutrients apart from the whole, and all bets are off as to their effects.
The complex, harmonious relationship between our bodies and the whole food we eat might explain why the hardworking supplement industry has not been able to produce beneficial products, despite decades of effort and billions of dollars. Consequently, we do not recommend our patients take supplements—with the notable and important exception of vitamin B12— unless a specific deficiency arises that cannot be corrected with whole, plant-based foods. Putting aside the bluster of consumer marketing, the research on multivitamin supplements is consistent: They do not demonstrate benefit and may cause harm.1 A review of twenty-four randomized controlled trials showed “no consistent evidence that the included [vitamin and mineral] supplements affected CVD [cardiovascular disease], cancer, or all-cause mortality in healthy individuals.”2 Single-vitamin supplements have shown similar negative results. In fact, the harm caused by some of them is dramatic. For example, vitamin A, beta-carotene, and vitamin E—while all healthy when consumed in food—have been shown to significantly increase death when consumed as supplements.3
The problems with supplements shouldn’t come as a surprise. The fact that we need a particular nutrient doesn’t mean we need a megadose of it, nor should we consume it in isolation from all the other nutrients and substances it’s designed to work with. It may run counter to what we’ve been taught, but when we think about nutrition, we should think about getting the right amount of nutrients; this means obtaining neither too little nor too much of them—and being sure they are packaged in the right proportions. We should not think for a moment that we are “playing it safe” by taking supplements; the only true way to play it safe is to not take those supplements—and to look instead to whole, plant-based foods for the nutrition we need.
1Jaakko Mursu, Kim Robien, Lisa J. Harnack, Kyong Park, and David R. Jacobs, “Dietary Supplements and Mortality Rate in Older Women. The Iowa Women’s Health Study,” Archives of Internal Medicine 171 (October 10, 2011): 1625–33.
2Stephen P. Fortmann, Brittany U. Burda, Caitlyn A. Senger, Jennifer S. Lin, and Evelyn P. Whitlock, “Vitamin and Mineral Supplements in the Primary Prevention of Cardiovascular Disease and Cancer: An Updated Systematic Evidence Review for the U.S. Preventive Services Task Force,” Annals of Internal Medicine 159 (December 17, 2013): 824–34.
3Goran Bjelakovic, Dimitrinka Nikolova, Lise Lotte Gluud, Rosa G. Simonetti, and Christian Gluud, “Mortality in Randomized Trials of Antioxidant Supplements for Primary and Secondary Prevention: Systematic Review and Meta-Analysis,” Journal of the American Medical Association 297 (February 28, 2007): 842–57.
Vitamin B12 is important for the development and protection of nerve cells and red blood cells and helps in the production of DNA. Insufficient B12 can lead to many health issues, including weakness, fatigue, difficulty concentrating, increased irritability, gastrointestinal distress, anemia, and nervous system dysfunction. B12 is the one nutrient that cannot be obtained sufficiently from today’s plant-based diet. This is not because we need to eat animal products to obtain it. In fact, animal products themselves don’t always contain enough B12.1 The reason for this is that neither plants nor animals naturally synthesize B12. It is made from bacteria. Animals consume dirt, which is full of bacteria, through the unwashed plants and non-chlorinated water they consume. B12 accumulates in the animals’ tissues, which becomes a source of the vitamin for humans when we eat the animal.
We humans, on the other hand, rarely eat anything unwashed. In our quest to be clean, we remove the dirt that contains B12-producing bacteria from our foods. This sanitary approach certainly has its benefits, as it has decreased our exposure to parasites and other pathogens. As a result, we believe that when you eat a whole-food, plant-based diet, taking a B12 supplement is the best way to ensure adequate amounts of the nutrient. There is enough research about supplementing B12 that, when taken appropriately, we trust it is beneficial.
1Marijke van Dusseldorp, Jorn Schneede, Helga Refsum, et al., “Risk of Persistent Cobalamin Deficiency in Adolescents Fed a Macrobiotic Diet in Early Life,” American Journal of Clinical Nutrition 69 (April 1999): 664–71.
Why Every Vegan and Vegetarian Needs Vitamin B12
Vitamin B12: All Your Questions Answered
While some people prefer to eat only organic, fresh food, this is not absolutely necessary from a health perspective. Most modern diseases that afflict people are not the result of the difference between organic and conventional produce, fresh and frozen broccoli, or canned and dried beans. Whether our diets lead to health or sickness is determined mainly by the significant difference between whole, plant-based foods on the one side and animal-based and highly processed foods on the other. We should not let our need for convenient, affordable food—including shortcuts, such as canned and frozen as well as less expensive conventional produce—deter us from consuming the whole, plant-based foods that will stave off disease.
The nutrient makeup of animal foods (for example, high in fat and cholesterol; low in fiber and antioxidants) is the main reason why consuming these foods will increase your chances of getting chronic diseases like heart disease and type 2 diabetes. This nutrient profile exists whether animal foods are organic or not, or whether they are grass-fed or not. Replacing animal foods with whole plant-based foods is a significant change that will greatly improve your chances of achieving good health, whereas the change between organic and conventional animal foods is relatively small and therefore unlikely to make much of a difference.
New Study: White Meat as Bad for Cholesterol as Red Meat; Plant-Based Diet Best for Health
- fruit. (bananas, blueberries, oranges, strawberries)
- Vegetables. (broccoli, carrots, cauliflower, kale, lettuce)
- Tubers & starchy vegetables. (potatoes, corn, green peas, winter squash)
- Whole grains. (barley, millet, oats, quinoa, wheat berries, brown rice)
For Wendel, the idea quickly morphed into Fork Over Knife and then Forks Over Knives. “Once I had it in my head, that was it,” Wendel says. The title concisely captured the film's central message and served as a call to action: “Fight disease by changing what you eat, and you can avoid going under a surgeon's knife.
A whole-food, plant-based diet—which is what Forks Over Knives advocates—is centered on whole, unrefined or minimally refined plant foods and excludes or minimizes meat, dairy products, eggs, and highly refined foods such as bleached flour, refined sugar, and oil.
Foods from plants are OK, but foods from animals are off limits, including common ingredients like eggs, cheese, milk, and honey. About 3% of Americans follow a vegan diet. Their reasons for eating this way vary.
- Fresh produce can be very perishable, so buy just as much as you need to minimize waste.
- Possibly a protein-deficient diet. ...
- Possibly deficient in certain nutrients such as iron calcium, and B12. ...
- If you decide to go vegetarian or vegan, it could be challenging to give up eating animals.
Is the forks meal planner worth the price? If you purchase a full year's subscription, the FOK meal planner costs only about $2.30 per week. If you want a month-to-month subscription you pay $19.99 per month.
A plant-based diet consists of all minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.
We do not advocate alcohol from a health perspective, but wine may be used on occasion in the meal planner for added flavor.
Though plant-based meats still contain saturated fat, they contain far less saturated fat than animal meat on average. Plant-based meats also contain some fiber and plenty of protein, if not just as much protein as animal-based meats.
Most peanut butter is vegan
Therefore, most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. Some examples of peanut butter products that are vegan-friendly include: 365 Everyday Value Creamy Peanut Butter. Justin's Classic Peanut Butter.
Lifestyle & Food
For example, french fries, Oreos, potato chips, many fake meat products, and soda are “vegan,” but they are not considered to be “plant-based.” Why? Because they are refined food products and usually not healthy at all.
Editor's Note: The most common vegan bread types are sourdough, Ezekiel bread, ciabatta, focaccia and baguettes. Don't miss our recipe for homemade vegan banana bread!
"Many vegan alternatives (quinoa, beans, and lentils) actually contain more grams of carbohydrates than they do protein," said Hyman. Consuming more calories than your body can use, whether it comes from carbohydrates, protein, or fat, results in weight gain over time, she suggested.
Eggs are a wonderful complement to a plant-based lifestyle as they can help you consume more vegetables. Plus, eggs can help you absorb more of the fat-soluble vitamins and antioxidants found in plant foods such as vitamin E and carotenoids.
Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.
But if you eat a vegan diet or have vegan guests, you might wonder if popcorn is OK to eat. Here's what you need to know. Yes, popcorn is vegan. Popcorn is a type of corn kernel.
Olive oil is a processed, calorie-heavy, nutrient-deficient fat source. And even if it's a little bit better for you than the oils in animal products, it's still not a whole food, and it isn't included as part of the whole-food plant-based lifestyle. Leave the olive oil in the olives where it belongs.
Nothing artificial is added to the wine during the filtration process, so organic and plant-based wine is far less likely to cause you health problems if you drink it in moderation.
The less processed bread is, the higher the likelihood it's vegan. Moreover, flatbreads, savory, or dry types of bread are more likely to be vegan, whereas fluffier brioche-types often contain dairy, eggs, or both, making them non-vegan.
Pasta dishes make an excellent option for those adhering to a plant-based diet for several reasons. To start, pasta is a natural plant-based food made simply from grain, and it is also and easy food to incorporate other plant-based foods into, like veggies and beans.
Coffee can be part of a healthy WFPB diet for most people. Some folks who suffer from anxiety/GI issues/low iron may want to steer clear or limit consumption. Tea is a great beverage to include in your WFPB lifestyle - especially herbal teas.
Can I drink coffee on this plan? Although coffee beans are minimally processed plant-based foods, people's reactions to drinking coffee vary widely. If you like hot drinks, Forks Over Knives recommends unsweetened herbal teas.
If you are wondering whether you can still enjoy chocolate when switching to a plant-based diet, then let us assure you: yes, you can! Chocolate is made using the cacao plant and it is naturally plant-based.
Overall, this is a smart, easy and convenient way to eat a WFPB diet with minimal time spent planning, shopping and cooking. You will most likely make adjustments to the recipes to fit your taste preferences, but I didn't find it too much of an issue with the recipes I've made so far.
However, both this cereal and the original Cheerios are also fortified with Vitamin D, derived from wool grease. This means that, though the ingredient list is vegan, since they are fortified it is not suitable for those on a plant-based diet.
Individuals with an allergy to cow's milk protein can safely consume coconut milk. Coconut milk has a similar advantage over other plant-based milks, which contain major allergens (e.g., soy and almond). Coconut milk is also suitable for inclusion in a vegan or ovo-vegetarian diet.
Both are processed foods
Many people view the Impossible Burger and Beyond Burger as healthier alternatives to meat-based burgers. That's in large part because plant-based diets have been linked to a variety of health benefits, including a lower risk of type 2 diabetes and heart disease.
Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.
Unlike animal-based products like meat, eggs, and dairy, foods obtained from insects do not fall into the vegan category. But still, some vegans avoid honey as it is obtained from the exploitation of bees, while other vegans do not mind having it.
What are good vegan butter substitutes? In baking, you can use vegan butter, applesauce, dairy-free yogurt, coconut oil, coconut butter, olive oil, nut butter, mashed banana and mashed avocado. In cooking, you can use olive oil, coconut oil, vegetable stock, or avocado oil to replace butter.
Brian Wendel is the founder of Forks Over Knives and the creator and executive producer of the Forks Over Knives feature film.
In 2001, Brian Wendel attended a conference on nutrition. There, a plant-based expert made a compelling enough argument that a Staten Island boy raised on pizza and roast beef decided to go all in on plant foods. He had no idea it would forever alter the course of his life.
Dr. McDougall uses a low-fat, starch-based diet that results in dramatic health benefits and can reverse serious illness, such as heart disease, without drugs. He is co-author of The Healthiest Diet on the Planet, The Starch Solution, McDougall Quick and Easy, and author of The McDougall Program and many other books.
#1 Rated Diet Program. #1 Rated Diet Pill. #1 Rated Online Diet Plan How does it work?How does it work?. That can lead to another smattering of health problems, including weight gain; however, by sticking to plant-based whole foods, the body will thrive and lose excess weight, even though the diet would be considered high carbohydrate.. Dieters on the Forks Over Knives Diet will likely lose weight if they follow the diet to the letter.. In fact, a diet that consists only of plant-based foods, such as the Forks Over Knives Diet, can be dangerous to the body.. #1 Rated Diet Program. #1 Rated Diet Pill. #1 Rated Online Diet Plan How does it work?How does it work?
Although some people correlate the Forks Over Knives diet with following a vegan lifestyle, the practices employed through the eating of unrefined, whole items from plant-based foods is a different application.. If you are looking for a different eating plan to support your health, then these are the pros and cons of the Forks Over Knives diet to consider.. When you decide to follow the Forks Over Knives diet, then your consumption of whole foods and fresh produce will increase the number of antioxidants that are in your diet.. People who eat a plant-based diet must establish habits which help them to maintain their awareness of eating at all times.. The Forks Over Knives diet focuses more on the quality of the foods you choose to eat more than the substances it contains.. Since many of these products contain gluten and can lead to food sensitivities or allergies (along with triggers from Celiac Disease), the Forks Over Knives diet may not be the healthiest choice for some people.. Most people who follow an eating plan like the Forks Over Knives diet encounter many of the same issues that vegans experience.. If you decide to start following the Forks Over Knives diet, then it will require a radical change in your eating habits unless you are already following a vegan-like lifestyle.. There are over 100 different recipes to follow with this eating plan that can help you to succeed, but someone accustomed to eating dairy or animal-based products frequently may encounter feelings of grief, despair, or depression because of the new gaps forced upon them by this eating plan.. Because there are strict limitations in place with the Forks Over Knives diet plan, it might become impossible to find something to eat on a local menu.. It is easy enough to believe that if you start following the Forks Over Knives diet, then you are making healthier choices with your eating plan.. You will need to spend about $15 to pick up the Forks Over Knives diet book if you want to receive a complete overview of this eating plan.
Many people have shunned soy from their diet, fearing that it causes health woes like breast cancer, while others embrace soy as a health food.. Soybeans are used to make a variety of products, from healthful, minimally processed foods such as soy milk and tofu to less-healthy versions like soy oils and protein isolates.. A study published in 2020 in the American Heart Association’s journal Circulation examined data from more than 200,000 people and found that those who ate at least one serving of tofu per week were 18% less likely to develop heart disease than people who rarely ate tofu, even after adjusting for other contributing factors such as overall diet quality and body mass index.. In addition to soy’s direct benefits on heart health, Messina notes that adding more soy foods into the diet has the effect of “crowding out” foods higher in saturated fat such as meat and dairy, which is another way that eating more soy can lead to lower cholesterol.. Research involving human subjects (as opposed to other animals) suggests that soy does not increase the risk of cancer, and in fact, it may actually lower the risk of certain types of cancers.. As Karen Collins, MS, RDN, CDN, FAND, of the American Institute for Cancer Research explains , “Population studies don’t link soy consumption with increased risk of any cancer, and limited evidence shows soy possibly protecting against lung cancer in people who have never smoked tobacco, and either no effect or decreased risk of prostate cancer.” A 2018 meta-analysis reviewed the available research on soy intake and prostate cancer and found that eating soy foods was associated with a significantly lower risk of prostate cancer.. Also, “clinical studies show neither soy foods nor isoflavones increase indicators of breast cancer risk,” he adds.. A 2021 study published in the American Journal of Clinical Nutrition also shows that soy improves cerebral blood flow in older men and women, which could be important for memory.. Minimally processed: Soy milk, tofu, tempeh, soy nuts. While other forms like tofu and tempeh can also be part of a healthful plant-based diet, because they are processed, albeit minimally, Forks Over Knives recommends enjoying them in moderation.
Plant-Based India: Nourishing Recipes Rooted in Tradition features more than 100 vibrantly photographed vegan recipes that center on whole plant foods and can be adapted for oil-free eaters.. Recently, Shukla spoke with us from his home in Illinois about the new cookbook, his culinary influences, and the art of practicing medicine.. Sheil Shukla: It’s difficult to distill the cuisine of this entire country with billions of people into just one single book.. So for that reason, I focused on the cuisine of Gujarat, which is where my family’s from, but I also have a sampling of some other recipes from Northern parts of India and also Southern parts of India as well.. SS: Gujarati cuisine is relatively minimalistic [compared with] Indian cuisine in general.. SS: One of the biggest things that I learned from her is taking advantage of seasonal produce.. Even if it wasn’t traditionally used in Indian cuisine, she would find a way to incorporate it into the food that we were eating.. SS: Spices are really the hero of Indian cuisine.. And for plant-based cooking, spices are a way to really elevate the flavor of dishes.. Lentils are often used in stews and that sort of thing, but the lentil in this purpose is used to create a nutty flavor in the spice blend.. SS: I do use a sprinkling of salt, oil, and sugar throughout the book, not only because those ingredients are traditionally used [in Indian cooking] but also because it’s reflective of how I cook and eat, and I think it would be disingenuous to have a strictly SOS-free book when that’s not necessarily how I cook for myself and for my family.. When I call for frying spices in a small amount of oil to develop their flavors (a technique called vaghār), you can just toast the spices in a dry pan.
The Forks Over Knives Diet is all the rage right now.. That’s right, feature documentary “Forks Over Knives” is now also known as the Forks Over Knives Diet .. So, what exactly is the Forks Over Knives Diet?. In short, it’s a vegan diet, or a plant-based diet built on the critically acclaimed film that looked at the effects of the Western diet on the human body and the benefits of switching to a plant-based diet.. But, still, the vegan diet is not panacea; even vegan or vegetarian diets can often fall short on the health spectrum.. It’s part of the reason some people are moving away from the term “vegan diet” and opting for “plant-based” instead—because it implies a healthier more rounded approach to food rather than just eschewing animal products.. But the Forks Over Knives Diet seems to take that even further, drilling into the benefits of five specific food categories: fruits, vegetables, tubers and starchy vegetables, whole grains and legumes.. The Forks Over Knives Diet also points to the benefits in the “whole package” of a food.. The quest for protein, for example, has steered us toward meat consumption.. “No food is a single nutrient, and we should never think of foods in that way.. Any given food has countless nutrients.. And some research now suggests that we may be getting too much of certain nutrients by eating fortified foods and taking vitamins.. The Forks Over Knives Diet plan recommends sticking to its suggested food categories, but also to stop worrying about things like calories or nutrients.. On a well-balanced diet, it’s not so much how much you actually eat, but what it is you’re eating.
Although some people correlate the Forks Over Knives diet with following a vegan lifestyle, the practices employed through the eating of unrefined, whole items from plant-based foods is a different application.. If you are looking for a different eating plan to support your health, then these are the pros and cons of the Forks Over Knives diet to consider.. When you decide to follow the Forks Over Knives diet, then your consumption of whole foods and fresh produce will increase the number of antioxidants that are in your diet.. The Forks Over Knives diet focuses more on the quality of the foods you choose to eat more than the substances it contains.. Most people who follow an eating plan like the Forks Over Knives diet encounter many of the same issues that vegans experience.. If you decide to start following the Forks Over Knives diet, then it will require a radical change in your eating habits unless you are already following a vegan-like lifestyle.. There are over 100 different recipes to follow with this eating plan that can help you to succeed, but someone accustomed to eating dairy or animal-based products frequently may encounter feelings of grief, despair, or depression because of the new gaps forced upon them by this eating plan.. It is easy enough to believe that if you start following the Forks Over Knives diet, then you are making healthier choices with your eating plan.
Here, we review five common side effects of diabetes and what you can do to offset them.. How Much Should I Exercise for Better Health?. To ensure you’re getting the most out of your regimen, we take a look at some rules of thumb that are easy to follow.. How Dermal Fillers Provide Natural-looking Results You want to dial back the signs of aging in your face, but you don’t want to look “plastic.” Dermal fillers are an excellent anti-aging solution that provides natural-looking results—it’s you, just a few years younger.. Signs of a Vitamin C Deficiency Vitamin C supports your health in many different ways, from fighting disease to keeping your skin healthy.. Things You're Doing That Might Aggravate Your Arthritis Arthritis can be very frustrating to deal with since there is no cure, but there are lifestyle changes you can make that go a long way toward better managing the joint pain and inflammation.. Why Can't I Sleep?. A whopping 70 million people in the United States suffer from chronic sleep problems due to a wide range of reasons.. Here, we’re going to discuss the role that nutrition and hormones play in your ability to sleep well — or not!
One of Campbell's pivotal arguments in The China Study , repeated in Forks Over Knives , was research showing that rodents administered aflatoxin were more likely to get cancer if they ate high-protein (20%) diets.. "Monkeys on low protein diet surviving for 90 weeks or more show foci of preneoplastic lesions, whereas those on high protein diet reveal no such alterations at the corresponding time interval...It appears that in the simian model used by us, the liver injury caused by [aflatoxin] is accentuated by simultaneous restriction of dietary protein and in animals on such combined regimen preneoplastic lesions appear around 90 weeks of experiment.. And as Denise points out, Campbell has a long history of using crude unadjusted data to support his case; he's published numerous papers during his 'distinguished' career using - you guessed it - unadjusted data to form dodgey conclusions on everything from heart disease to colorectal cancer incidence.. And unlike unadjusted data, adjusted data doesn't lend itself to Campbell's favored and convenient escape clause of "Oh, don't be so silly, that's the unadjusted data, my ignorant cutesie little meat and dairy industry-sponsored malevolents!". As for cancer, neither total protein, animal protein, fish protein, plant protein, meat intake, saturated fat, fat calories, eggs, nor milk demonstrated any statistically significant association with mortality from all cancers.. Since the publication of Campbell's The China Study book, data from China Study II has been released.. Total animal protein intake, percent of total calories as animal protein, egg intake, meat intake, red meat intake, fish intake, and consumption of dietary cholesterol?
Are you searching for a plant based meal planner that will provide healthy recipes under $2?. As you can see, the meal planner provides meals for 5 days.. If you wish to have your weekends planned out too, simply add more recipes to day 5, or double up on the recipes from day 4 and 5.. I think I could have used baby spinach instead to make the salad.. All ingredients were whole foods and my family enjoyed them.. The rest of the recipes were really filling, even the salad!. I printed my grocery list for this plant based meal planner and it contained 5 dinner meals and 2 snacks.. I doubled up on the serving size of each dinner to eat for lunch the next day.. It should save you time shopping and planning, plus you can collect all your favorite recipes from the meal planner in a folder and keep using them even after your subscription ends.. “Members save an average of 20 hours meal planning and grocery shopping per month, all for less than the cost of a take out meal!” – Forks Meal Planner. you take a long time finding items in the store (the meal planner sorts items by aisle) you don’t know what to cook you meal plan longer than 15-20 minutes each week you overspend on food (going out a lot, spend more than $2 per serving) you have a lot of food waste your recipes take longer than 20-30 minutes to prepare you try new recipes but they don’t taste good you would like to start a more plant based diet you are searching for healthy, easy recipes you would like to lose weight you would like to prevent or reverse a disease with a plant based diet you would like to create a collection of fresh and delicious recipes that you can re-use year round.. you only spend 20 minutes meal planning per week you are on a budget and know how to cook cheap meals you have plenty of healthy cookbooks that you already enjoy you don’t have much (or any) food waste you don’t want to try a plant based diet. Additionally, you can consider starting a workout routine or start taking 20-40 minute walks daily.. All 4 meals should be around 1800 calories which is enough to eat healthy and activate your metabolism, but still in a good range to lose weight naturally.