A plant-based diet consists of vegetables, fruits, legumes/beans, whole grains, nuts & seeds
Benefits include:
- High in dietary fiber
- Adequate levels of protein for growth and repair
- High in antioxidants which neutralize free radicals that cause aging and chronic disease including cancer
- High in vitamins, minerals and phytonutrients
- Low in saturated fat
- Helps Lower blood pressure, due to high levels of potassium in plant-based foods
- Helps Lower cholesterol, plant foods contain
- Help with Diabetes & improve your metabolism and balancing your cortisol levels helping the body deal with stress.
- Fat burner- Weight loss benefits
- Improved sleep
- Help with inflammation
- Protect the heart and body.
When people are transitioning to a Plant-based diet they often get concerned with protein sources and enough protein intake.
Interesting fact. Protein makes up about 20%of our body composition
Protein helps our bodies with tissue repair, movement and growth.
Plant-based foods Rich in Protein:
- Amaranth -6 grams per 1 cup cooked
- Lentils-18 grams per 1 cup cooked
- Hemp seeds-10 grams per 3TBS.
- Chia seeds-4 grams per 2 TBS.
- Nutritional yeast-12 grams per 3 TBS.
- Tempeh- 20 grams per 1 cup
- Quinoa- 9 grams per ½ cup cooked
- Spirulina -8 grams per 2 TBS.
- Buckwheat-6 grams per 1 cup cooked
- Green peas- 8 grams per cup
- Artichoke-4 grams per ½ cup
- Pumpkin seeds-8 grams per ¼ cup
- Spinach-5 grams per cup
- Black eyed peas-8 grams per ½ cup cooked
- Broccoli-4 grams per 1 cup
- Tahini-8 grams per 2 TBS.
- Chickpeas-8 grams per ½ cup
- Asperagus-4 grams per cup
- Peanut butter-8 grams per 2 TBS.
- Almonds-7 grams per cup
- Green beans-4 grams per cup
- Edamame -8.5 grams per ½ cup
