Plant-based diet

The Citizen (KZN) - - Sport -

Pros

1 Plant-based diets are higher in fi­bres, com­plex car­bo­hy­drates and wa­ter con­tent from var­i­ous fruits and veg­eta­bles. This will help a per­son feel fuller for longer, pro­hibit­ing the need to in­dulge in crav­ings and bad snack­ing at three in the af­ter­noon.

2 Stud­ies have shown that peo­ple con­sum­ing pri­mar­ily plant-based prod­ucts are at a lower risk of heart dis­ease, due to the ep­ithe­lial wall be­ing able to open up more when con­sum­ing plant-based foods to in­crease the amount of healthy oxy­genated blood to flow in and around the body.

Cons

1 It’s very easy to say, one day that you will be switch­ing over to a plant-based diet but un­for­tu­nately if this isn’t done cor­rectly, there may be some cons to mak­ing the big switch like re­duced pro­tein in­take due to not con­sum­ing the cor­rect foods.

2 Once again, from con­sum­ing the in­cor­rect foods we may be­come iron de­fi­cient from ingredient­s not con­tain­ing enough or any iron.

3 Lower essen­tial fatty acid in­take due to not be­ing able to make an ed­u­cated de­ci­sion when pur­chas­ing your foods for the week.

Seven qual­ity plant-based foods

1 Tofu – About 10g of pro­tein per quar­ter cup.

2 Edamame Beans – Con­tains 8.5g of pro­tein per half cup.

3 Tem­peh – Con­tains about 15g of pro­tein per quar­ter cup.

4 Cooked lentils – Con­tains 8.84g of pro­tein per half cup. 5 Chick­peas – Con­tain around 7.25g of pro­tein per half cup.

6 Quinoa – Con­tains about 8g of pro­tein per one cup.

7 Al­monds – Con­tain around 16.5 grams of pro­tein per half cup.

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