Good Lifestyle

ThePlant-based diet has probably been appeared in your newspapers without stopping lately. A platform rich in plant-based foods is the one that is now recommended by medical experts and scientists as the first way to better improve your overall health, but alsoTo save the planet.

And unlike most regimes (evencompared to the vegan diet), this one does not come with a long list of complicated rules. In fact, the premise is quite simple: abandon the treated stuff and fill your body with whole and unrefined planting foods that you consume.

But despite being relatively simple, there are still do and not do, you must follow with regard to the best and worst plant-based foods that deserve a place on your grocery list. Before diving into the list of herbal foods, you should have nail on your refrigerator, let's look at exactly what this diet causes exactly.

What is a plant-based plan?

When you are on a factory-based diet, you mainly eat natural foods, based on herbal, alias all fruits, vegetables and other skin trees you want! - Very minimal products or not animals. You should alsoStop eating processed foods, which tends to be charged with ingredients that do not do health care.

Because most of the diet is so healthy, you do not feel missing on anything - especially because you can eat as many of these plant food as you likeMake sure you are full and satisfied. Yes, name another diet that allows you to do that.

"Following a plant-based plan does not mean that you give up anything. This means that you embrace a consumption style that focuses on plant consumption. This is beneficial for both your health and for the Environment, "saysAmy gorin, Mrs., RDN, owner of Amy Gorin Nutrition in the New York area.

What foods are allowed on a plant-based plan?

Most foods can integrate into a plant-based plan. What is more important than the specific foods of the plant you eat is that you eat ventilations at each meal. "When you follow a herbal diet, aim to integrate more plants into all your catering opportunities," says Gorin. "I advise my clients to incorporate a fruit or vegetable to each meal or snack. Then aim to have some of your sources of healthy protein and fat, for example, chickpeas or lentils In a power bowl and pistachios or a Sliver of Avocado in Snack Time, "says Gorin.

Based on herbal, you will feel better, you have more energy, help your body fight the disease, lose weight, among othersPlant-based advantages.

For starters, here is exactly what you can eat, as well as the things you may want to avoid on a herbal diet.

The best herbal foods you should eat.

Experts recommend adding these nutrient-dense foods and plants to your grocery list to improve overall health and create delicious meals.

Vegetables

Youknow Vegetables are healthy. That's what your parents have been grilled in your mind since the first day. Considering that vegetables are the majority of a plant-based diet, it is not surprising that your consumption leads to many benefits. And the best part? All are a just game and none of them are out of bounds.

"Vegetables offer antioxidants, vitamins and minerals - all can help avoid preventing chronic diseases atHelp your immune health"Gorin said." Non-starchy vegetables are low in calories but boasting both water and fibers - both that allow you to keep you better. There are so many ways to use them too. You can add grilled vegetables to a vegetarian bowl, make a white bean pizza with tomatoes and more. "

• Cauliflower
• Spinach
• Carrots
• Broccoli
• Brussels sprouts
• kale
• Beets
• Asparagus
• Mushrooms

Fruits

Some schemes prohibit fruits. But why should you ever give up the nature of the candies? On a herbal diet, you can eat all kinds and as much as you want. When you take in all the nutrients of the body-boosting natural food, whether bananas, melons and more, you could see many improvements in your health. For example,Studies show Bays provide antioxidants from anti-disease and grapes can help reduce blood pressure andreduce inflammation. Whatever your fruit of choice, you can not go wrong.

• Apples
• Banana
• Pears
• Blueberry
• Cherries
• Grapefruit
• Oranges
• Plums
• Strawberries
• Grapes
• Pineapple

RELATED: Your guide on theanti-inflammatory regime This heals your intestine, slows the signs of aging and helps you lose weight.

Tubercles

There is no reason to avoid tubers. Foil plants are responsible forhealthy carbohydrates that your body uses for energy, not to mention vitamins and nutrients that can keep you healthy, saysHarvard University. Sweet potatoes, for example,contain high amounts of beta-carotene-A phytochemical that can help strengthen your health and fight the disease. In addition, all tubers are super filling and comforting. You can cook them, crush them, cut them in French fries - the list continues. And while sweet potatoes are known as the "health" tubers,The difference between brown and sweet potatoes is not as drastic as you can think. Regular brown potatoes are full superfalls.

• Potatoes
• Yams
• Sweet potatoes

Whole grains

Go crazy carbohydrates. Just stick to whole grains. According toUniversity of MinnesotaThe healthy herbal staple has many health benefits, including improving your digestive system, regulation of your blood glucose and cholesterol reduction. In addition, you can count on them to help you stay satisfied with meals, like theFoods rich in fiber You feel full.

• Oat
• Brown rice
• Millet
• Bulgur
• But
• Farro

Herbal oils and fats

These are not just plants that you can eat on a herbal diet - it is also oil-based oils and greases. "Herbal greases tend to boast healthier mono-and / or polyunsaturated fats, which are healthy hearts. These.healthy fats We also tend to be lower in saturated fats, "says Gorin."LawyerFor example, has a healthy cardiac grease and offering potassium, a mineral can counter sodium to help control your blood pressure levels. "

• Olive oil
• Sesame oil
• Lawyer
• Linseed oil
• nut oil

Nuts

Another source of healthy herbal grease is none other than nuts. Almonds, cashew nuts, walnuts - they are all just games. "As for healthy fats, do not forget the nuts! Nearly 90% of the fat found in Pistachios, for example, are the types of mono-and polyunsatured better for you. They are one of the highest snack nuts in protein and fiber, "says Gorin. "Together, thevegetable protein, healthy fat and fiber help protect you longer. "

• Almonds
• Nuts
• Pistachio
• pecan nuts
• Cashew nut

Seeds

Like nuts, seeds are a simple way to add healthy greases, proteins and many fibers to your diet. According toDUKE HEALTHThey can help fight cardiac disease, reduce your weight and avoid the accumulation of LDL cholesterol. And even if they are tiny, they are powerful: they containHigh levels of omega-3 fatty acidsVitamins and minerals that can help improve your health and well-being.

• quinoa
• Chia seeds
• Pumpkin seeds
• Sun-flower seeds
• Hemp seeds
• Sesame seeds
• Linseed
• Poppy seeds

Legumes

Where do plant-based eaters get most of their proteins, ask yourself? Legumes, which include beans, peas and lentils. According toMAYO ClinicThey are low in fat, contain a zero cholesterol (such as an animal-based protein!), and are loaded with fibers and protein. PassstudiesHave shown them regularly can help reduce your risk of developing diabetes, obesity, heart disease and features.

These plant-based foods are also versatile. You can dovegetarian burgers Apart from them, mix them in soups and stews, puses in dip, use them as a trim - the list continues. Just choose a guy and you will quickly discover an infinite amount of delicious ways to prepare them.

• Chickpeas
• Lentils
• Peanut
• Bean
• Alfalfa
• Clover
• Lentils

Bean

Okay, ok-beans aretechnically A legume. But as there are so many of them, they are worthy of their own section among our best plant-based foods. They contain an impressive amount of fibers, proteins and vitamins and minerals, including zinc, iron and magnesium. They are also perfect for keeping your heart and your digestive system healthy and are loaded with antioxidants that can help fight the disease. In fact, a 2001 study published inJAMA internal medicine found eating beans four times or more a week was 22% associatedLower risk of cardiovascular disease.

• Black beans
• Edamame
• Fava beans
• Bean
• Sailor beans
• pinto beans
• Soy

Spices

Eating an ordinary bricoli could be a little boring, but that's what the spices are. When you eat herbal, a pantry filled with options can completely turn your meals. "In my opinion, a meal is usually not complete until you have added some spices. Spices and herbs help not only jazz at your meal for calories extremely few calories and no added sugar - they also provide incredible health benefits, "Gorin says.

"Ginger, for example, can help mitigate nausea and contains Gingolol and Shogaol substances, that search shows can help control inflammation of your body - something that can contribute to chronic diseases. AndTurmericis another spice that is useful for health because it offers polyphenol curcumin. It can even help control knee pain as well as ibuprofen. "

• Ginger
• Cumin
• Turmeric
• Paprika
• Cinnamon
• Clove
• Nutmeg
• Vanilla
• Cumin

Herbs

Like spices, the use of different herbs can also give your meals an upgrade in record time. They are not short on the benefits, either. In addition to adding a great flavor,research shows that oregano, for example, has anticancer properties andThe basil was found To help strengthen the immune system, mitigate anxiety and improve memory.

• Parsley
• Basil
• Oregano
• Thyme
• sage
• Chive
• Rosemary
• mint

Plant-based foods to avoid.

These foods can be based on herbal, but they do not preferably. Let them out of your fridge and your pantry.

Foods with added sugars

The amount of added sugar companies will sneak into products is amazing, and it does not make good health. In a 15-year study published byJAMA internal medicineThe researchers found that most American adults consume 10% or more of their daily calories of added sugar. And those of the range of 25% or more were more likely to die of heart disease. Put your health first,added sugar must be avoided as much as possible. Get it natural sources like fruit instead.

• Table sugar
• Soda
• Juice
• Yogurts
• Ice cream

Artificial sweeteners

Table sugar is not allowed on a plant-based plan and eitherArtificial sweeteners. Instead, take your sugar from whole food sources such as bananas, dates or complex.

"As with any type of diet, to get the benefits of maximum health, it's a very good idea to avoid all types of sugars, refined carbohydrates, syrups and molasses. It is Also a prudent idea of ​​avoiding artificial sweeteners, such as Splenda and Saccharin -or-even natural such as Stevia, "Mladen Golubic, MD, PhD, told theCleveland Clinic. "Constant exposure to such substances causes our taste buds in brain feed centers to creeping a constant softness. Because of this, we are more likely to eat foods containingsimple carbohydratesOr even eat more food. "

• Splendid
• Equal
• Sweet'n low

Washed grains

While refined grains such as white pasta and bread are certainly qualified as herbal foods, experts do not recommend them on the diet. Because they are stripped of the Bran and Germ in production, most nutrients and fibers are lost, says theMAYO Clinic. Because of that, they will not onlyLet yourself be hungryBut they will also stitch your blood glucose. Whole grains, on the other hand, have all their nutrients and their intact fibers, offering you a healthy, copious and satisfying cooler to enjoy your meals.

• White bread
• White pasta
• Tortillas
• White flour
• White rice

Foods of packaged convenience

A factory-based diet certainly does not include packaged foods. Unlike dynamic whole foods that should be most of your diet, they are treated and loaded with artificial colors and flavors, large amounts of sugar and sodium and chemical additives, indicateHarvard University. Eating these packaged packaged convenience foods could even increase your risk of heart disease, diabetes and obesity.

• Chips
• Cookies
• Frozen meals
• Pizza
• Cereal

Transformed meat

You have probably heard the rumors not so flattering on the processed meat, and they are definitely true. "Reduced red meat reduction - like hot dogs and sausages - will only benefit from your health," says Gorin. "Eating transformed red meat is related to a higher risk of colorectal cancer. Interestingly, food plants can help cancel the health effects of red meat. Resistant pulse starches can help reduce the risk of colon cancer that comes from a red meat diet.. "Alias ​​plants> meat all day, every day.

• Salami
• Sausage
• Bacon
• Jerk beef

Foods made from transformed plants

Animal products must be kept at least on a factory-based diet, but vegan or vegan versions go well, right? Not so fast. The packaged food treated are without GOS, period. Although options free of animal products are often healthier and made with better ingredients for you, they are not healthy enough for a herbal diet. That's why it's always a better idea to make your own homemade black bean burger, for example, opposed to buying one at the store.

• Burgers Veggie frozen soy-based
• Fake meat
• Vegan eggs
• Vegar cheese
• Vegan frozen dinners

Melted cheese

Sorry, but you're going to need to say goodbye to treated dairy cheese. According toCleveland ClinicIt is loaded with saturated grease and eating it regularly can increase the amount of cholesterol in your blood, putting a risk of heart disease. Although vegan cheeses do not contain cholesterol because they are not manufactured with products of animal origin, they are still not allowed on a plant-based diet as a result of being treated.

• Dairy cheese
• Vegar cheese