Many people who want to go meat-free, or mostly so, wonder where to start? If you’re tempted to try it, this is as good a moment as any, since it’s easier today than in years past, as choices of plant-based meat substitutes abound, and every week there are new plant-based alternatives to chicken, pork, and fish products hitting the market, along with non-dairy ice cream, cheese, and coffee creamers. The market for plant-based food is products is growing at nearly twice as fast as overall food sales, and the rise of plant-centric eating is rising with it.

Not sure whether to try plant-based, flexitarian, vegan, or reducetarian? Read on

If you’re interested in going plant-based but are still hesitant to try going without meat – or cutting way down – you may worry about what you will eat. Starting any new diet (whether for health, weight loss or to benefit the planet) is challenging since it requires you to try a new way of eating, but plant-based diets are especially so because there are so many different ways to start, and not everyone wants the same level of restriction. The first step is to understand the difference between plant-based and vegan, or flexitarian, and vegetarian or reducetarian, which is essentially just eating less meat.

If you’re contemplating going plant-based, you likely have questions! As in: What will you be able to eat? And, Do you have to give up your favorite meals? Or the biggest question many people have: How you’ll get your protein? One major concern for many contemplating starting a plant-based diet is whether it’s possible to feel full and satisfied without meat. The answer is that there are plenty of choices on a plant-based diet, tons of protein to be had, and it can be delicious. Plus you’ll start to feel better, less bloated, and more energetic, in just a matter of days.

If you’re wondering how to take the first step toward transitioning to eating less meat, we’ve got you covered — and you don’t have to cut out meat all at once – since every meal without meat is a move in the right direction, for your health and the planet. There are many ways to start a plant-based diet or skip meat, even if you only want to do it some of the time. Here are easy tips to help you start going more plant-based – for your health, the planet, and any other reason.

The Difference Between Plant-Based vs. Vegan

Let’s clear up the difference between a plant-based diet and going vegan. A plant-based diet is one that either exclusively or mainly includes foods that grow as plants, such as vegetables, fruits, whole grains, nuts, seeds, and legumes while avoiding animal products such as meat, fish, dairy, and eggs.

Vegan diets eliminate all meat, dairy, fish, eggs, and also animal products such as honey since the vegan approach is to not harm or exploit animals in the process of food production. Veganism is an ethical approach based on animal welfare, whereas someone who is ‘plant-based may choose to avoid meat and dairy for health or environmental reasons.

While people may adhere to a plant-based diet to varying degrees, vegans strictly avoid anything that involves harming, killing, or exploiting animals of any kind, even insects.

Can you eat meat on a plant-based diet?

In a word, No. While people define plant-based in many different ways, the one thing that they all try to avoid is meat. Even if they occasionally will eat fish or allow a little dairy such as cheese onto their salad, avoiding meat is the primary goal. The reason to ditch meat and dairy is that it’s healthier for you and better for the planet, and for many people, animal welfare is yet another reason to take all meat out of the equation.

Meat is out. That’s the point. One caveat? No one is telling you to do this. If you want to dip back into a burger or only go plant-based on Mondays, or before 6 p.m., or for one meal a day, or when not having Sunday dinner at Nana’s house, that’s your choice. You’re a grownup and only you know why you are trying to eat plant-based. It’s your diet, it’s your body, and it is up to you. We are just defining terms and trying to help you figure out how to go more plant-based, so you can be the version of yourself that you want to be.

Transitioning to a vegetarian diet

Some people leap into a fully plant-based approach but many choose to ease their way toward it by first going vegetarian on their way to fully vegan. (Or they stick with vegetarianism and are fully happy with that choice.) The difference between vegetarian and plant-based is that vegetarians still eat dairy such as milk, cheese, and yogurt as well as eggs. But most vegetarians do not eat fish unless they define themselves as pescatarians.

For people who want to take the first step by going vegetarian, it can be a helpful way to eliminate meat, poultry, and pork – and then make a decision as to whether to take the next step and remove all dairy and go fully plant-based. For others, it’s simply easier to make the jump to a fully plant-based diet by cutting out meat, dairy, and all animal products at once.

Whichever way you choose to do it, these are personal decisions. Edging toward plant-based or diving headfirst into the pool is up to your personality, your motivations, and your ultimate goal. You never have to even assign a label to your efforts. “Mostly plant-based” can cover a lot of ground. But if you want to know what the labels mean, here is an outline of who’s who:

Most vegans avoid:

• meat, poultry, fish, seafood, dairy, and eggs
• foods that contain animal products, such as gelatin, beeswax, and honey
• leather, suede, wool, feathers, down, and silk 
• animal entertainment such as zoos, aquariums, or dolphin shows
• cosmetics or any product tested on animals
• palm oil due to the harvesting impact on deforestation and biodiversity

Are vegan or plant-based diets healthy?

There’s growing evidence that points to the health benefits of eating more plant-based.  Results from the National Institute of Health-sponsored study revealed that those who ate the most plant-based food had a 16 percent lower risk for cardiovascular disease, 32 percent lower risk of dying from heart disease, and 25 percent lower risk of dying from all-cause mortality.

A systematic review in 2019 concluded that a plant-based diet benefits you by lowering your risk of diseases such as cardiovascular disease, obesity, and diabetes. And another meta-analysis of 40 studies showed that in most countries a vegan diet contains fewer calories and less saturated fat compared to omnivorous diets, and is associated with lower body weight, lower blood pressure, and healthier levels of fasting blood glucose, LDL cholesterol, and triglycerides —all risk factors for chronic diseases such as heart disease and diabetes.

A vegan diet is not automatically healthy. Vegan is synonymous with staying away from animal products, but it is not interchangeable with healthy whole foods. You can eat candy and chips and still be vegan. If someone eats too many refined and processed foods, added sugar, and fewer whole foods such as vegetables, whole grains, beans, and legumes, then they may end up less healthy, raise their risk of disease and gain weight. Whether you’re choosing a plant-based diet for animal welfare or environmental reasons, it’s essential for your health to prioritize eating whole foods, and a nutrient-dense diet. That means mostly filling your plate with vegetables, fruit, whole grains, legumes, nuts, and seeds.

Other types of plant-based diets

Along with being plant-based or vegan, there are other approaches to eating less meat and more plant foods. Here are different ways to avoid animal products to varying degrees:

• Whole food, Plant-Based: Eats plant foods in their whole and natural form or as minimally processed as possible. Avoids processed and refined foods such as fake meats or artificial sweeteners.
• Vegetarian: Avoids meat, fish, and animal products but eat dairy, eggs, and honey
• Flexitarian: A more “flexible” in their approach. Flexitarians are semi-vegetarian, and eat mostly vegetarian but sometimes include small amounts of meat, poultry, and fish
• Pescatarian: Avoid meat and poultry but eat fish, and occasionally dairy, and eggs
• Reducetarian: Cut down on eating meat, fish, eggs, and dairy. This can mean going meat-free on Mondays or eating vegan before six (as Mark Bittman recommends)
• Pegan: A combination of paleo and vegan, eat mostly plant foods and minimal amounts of animal products. Pegans eat whole grains, vegetables, and beans while avoiding added sugar and processed foods
• Raw Vegan: Eat a vegan diet with plant-based foods that are uncooked or only minimally heated to low temperatures

Nutrients to prioritize on a plant-based diet

Depending on how strict your plant-based diet is, there are some important nutrients that you should be aware of, as research indicates they may be lower in vegan diets. According to a 2021 review, a vegan diet is generally rich in complex carbohydrates, omega-6 fatty acids, dietary fibers, carotenoids, folic acid, vitamin C, vitamin E, and magnesium, all critical in a healthy immune system, cell function, and promoting gut health (which is critical to all health).

However, some nutrients may be relatively low in these foods, so people who go plant-based need to ensure they are eating enough varied food sources or consider taking a supplement. It’s important to note that there are no reliable food sources of vitamin B12 on a vegan diet, so people going plant-based should take B12 since it is essential to prevent anemia, and reduces the risk for cardiovascular disease. The Vegan Society recommends taking 10 micrograms (mcg) daily or 2.000 mcg weekly.

Nutrients that may be lower on a vegan diet:

• vitamin B12
• omega 3 fatty acids
• vitamin D
• calcium
• iron
• zinc
• iodine

Before you start, consult a registered dietitian or doctor to help plan how to get healthy levels of nutrients, vitamins, minerals, and macronutrients, including protein. One note on protein, which everyone worries about: Women need about 45 to 50 grams of protein a day, depending on age and activity levels, and men need 55 to 70 (depending on whether they are trying to build muscle).

Most Americans get too much protein in their diet, which can lead to weight gain and other health conditions. Eating plant sources of protein is a cleaner way to get the protein your body needs since it doesn’t come with saturated fat (from animals), and can be considered a cleaner source of protein.

How to start eating less meat and dairy

Some people jump right in and go plant-based, ditching animal products, and find this all-or-nothing is easier than half measures or small steps. For others, a more gradual approach is best and the following tips may help you to phase out meat and become more plant-based.

• Start with one meat-free day like Meatless Mondays, and work up to more days as you get used it this way of eating. This idea was first introduced by Sir Paul McCartney, his daughters Stella and Mary, in honor of the late Linda McCartney, and it’s caught on.
• Cut out red and processed meat first and gradually take out of your diet chicken, then eggs, then dairy, to gradually transition to a more plant-based diet.
• Replace meat with plant-based alternatives to allow yourself plant-based burgers, grounds, chicken, or fish. These non-meat alternatives have come under fire for containing unnatural ingredients, high sodium and saturated fat, but a new study found that eating just five plant-based meals a week can improve your gut health.
• Substitute beans and lentils for meat in your recipes such as tacos, chilis, curries, and stir-fries, since legumes are great for your gut, help lower blood sugar, and fight heart disease.
• Add more fiber, plant-based proteins, and heart-healthy fats to every meal to feel fuller and have more energy. It’s as easy as adding hummus, chickpeas or avocado to a mixed salad or wrap. Or make a colorful and filling buddha bowl with quinoa or other grains and a rainbow of vegetables.
• Substitute dairy-free milk, and find non-dairy cheese, creamers, and spreads like vegan butter, cream cheese or sour cream. Use cashew nuts to make dairy-free creamy sauces such as cashew alfredo sauce for pasta or cheese sauce recipe. Mix nutritional yeast with walnuts in a blender for a healthy dairy-free parmesan. (For a review of the best tasting and healthiest dairy-free cheeses check out The Beet Meters and add your own rating as well.)
• Swap out eggs for substitutes. Some people prefer to scramble up tofu or use store-bought alternatives on the market such as JUST Eggs, made of mung bean protein. There are 9 egg alternatives for baking that work in most traditional recipes.
• Eat more ethnic cuisine, since Indian, Mexican, and Chinese traditions all rely heavily on vegetables and bean curd, or tofu, chickpeas, and rice and beans for delicious plant-based protein. Use a variety of flavorings and herbs and spices in your recipes.
• Fill your refrigerator with colorful vegetables, and buy seasonal fruit. The more you stock your kitchen and pantry with products such as tofu, nutritional yeast, dried spices, tamari, olive oil, whole grains, passata, and canned beans or legumes, the easier it is to rustle up a quick plant-based meal. See our plant-based shopping list for inspiration.
• Cook More. It’s easier to be plant-based in your own kitchen, and control the ingredients that get into your food. Try any of the hundreds of recipes on The Beet for inspiration, and then make (or makeover) some of your own.

The bottom line: Try a more plant-based diet at your own pace

Instead of worrying about what to call your personal diet, think about it as a journey or evolution toward eating less meat and dairy and more plant-based foods, using the available resources to start your culinary adventure to a healthier and more sustainable way of eating.

Aim to eat whole food nutrient-dense diet, avoiding too many refined or processed products and ensuring you consume essential nutrients such as vitamin B12. Take a look at our seven-day plant-based beginner’s guide to help you on the right track and our plant-based recipes page.

The post Your Intro Guide to a Plant-Based Diet: Flexitarian, Vegan, Vegetarian and More appeared first on The Beet.

But embarking on any new dietary adventure can be daunting—how do you swap out lifelong eating habits for new ones—and make sure they stick? The key to making and maintaining a meaningful diet switch is to not try to do it overnight. Small, smart steps are essential for sustainable success. Here’s your guide to going plant-based.

What is a vegan vs a plant-based diet:

First things first: Let’s define exactly what a plant-based diet looks like. While the term is often used interchangeably with “vegan,” the two aren’t identical.

A vegan diet: A vegan diet is one devoid of animal products and byproducts, which may comprise not only all types of meat, poultry and fish, but also eggs and dairy, and even honey and gelatin. The main difference? A vegan diet can be plant-based, but a plant-based diet is not always vegan.

A plant-based diet: A plant-based approach on the other hand, is one that focuses on foods that come from plants: Vegetables, fruit, tubers, whole grains, legumes, nuts and seeds. But the real beauty of a plant-based diet is that it’s flexible and you can choose to go fully plant-based, or lean into plants, or think of yourself as plant-forward, meaning as you get used to this way of eating, you may need to make allowances for your own pace and adoption of a whole new lifestyle.

What makes going vegan or plant-based healthy?

Just as with most diets, there’s a healthy way to go plant-based…and a not-so-healthy way. The former involves choosing whole foods that are close to their natural state (i.e. not processed or refined), which is actually pretty inexpensive—think dried chickpeas, brown rice and sweet potatoes. The not-so-healthy way? Well, plant-based ice cream is still ice cream, and yes, Twizzlers are technically vegan, but they’re both highly processed foods. And who needs that?

The ideal way to go plant-based is to stick to the basics: Eat mostly plants (fresh or frozen), shop the perimeter of the store, avoid packaged foods whenever possible, stock up on beans and whole grains, and seek out seasonal produce whenever you can (our favorite way? Sign up for a community-supported agriculture [CSA] program in your neighborhood! If there is none, hit the farm stands or the farmer’s market).

Benefits of choosing vegan or plant-based as an approach to healthy eating

The science doesn’t lie. There are numerous health benefits to pursuing a predominantly plant-based diet, including:

• Prevention or even reversal of chronic disease, thanks to lower blood pressure and cholesterol as a result of a higher nutrient-dense diet
• Boosted energy and better weight management, courtesy of increased fiber from vegetables and complex carbs, which help to speed up metabolism
• Improved immunity, thanks to all those phytochemicals (beneficial nutrients from plants) such as antioxidants from foods like berries and leafy greens
• Decreased inflammation, per reduced reliance on inflammatory foods such as dairy and a higher intake of antioxidants
• Reduced environmental footprint, as animal-origin foods are a top contributor to greenhouse gases

Here’s the how-to on going vegan or plant-based:

1. Begin with breakfast: Think about going plant-based as a lifestyle change, not just a diet. Starting with small, incremental changes is the best recipe for your success. You’ll create momentum by making one meatless meal each day (hint: breakfast is usually easiest). Try a spinach, banana and coconut cream smoothie, a warm bowl of oatmeal with hemp hearts and blueberries, or a dairy-free, egg-free morning glory muffin. As you get more comfortable, start to transform your lunch, too, and keep going until all your meals are plant-based. Making just one change that you can slowly build on means a sweeping shift is that much more manageable.

2. Plan out your proteins: It’s easy to simply skip the meat in your favorite meals to make them into meatless versions (think: veggie lasagna instead of beef), but that will only sustain you for so long. Opening up your plate to more plant-based proteins such as beans, lentils, tofu, tempeh, seitan, nuts, and seeds will, in turn, help you see these foods as the main event. Try centering a meal around these plant provisions alongside a small serving of meat for the first few weeks, then start to reduce the portion of your meat until it’s almost just a garnish, then absent altogether. This will help your brain and body get used to not relying on meat as the main focus.

3. Reduce refined carbs: Part of sticking with a whole-food plant-based program is reducing your reliance on processed and packaged foods. Crackers, cereals, granola bars, and yogurt can all masquerade as “health foods,” but they’re often filled with refined oils, flours, and sugar that make them not much better than dessert. Consider these foods occasional treats, but the bulk of your carb intake should consist of whole grains and complex carbs, such as brown rice, quinoa, sweet potatoes, squash, oats, popcorn, plantains, etc.

4. Focus on fats: The secret to a truly satisfying meal? Fat. High-quality plant-based fats are great for heart health, skin and hormone support, plus they boost HDL cholesterol levels (considered “good” cholesterol). Cook with avocado oil and toss roasted veggies in olive oil, add fresh avocado to your sandwiches or whip up guacamole, try unsweetened dried coconut strips in your trail mix or add coconut milk to soups, snack on olives, and sprinkle your salads with chopped nuts and seeds.

5. Keep trying new things: Even if you’ve sampled vegan options such as tofu or tempeh before you went plant-based and didn’t love them, stay open to these types of foods as you add more plants to your diet. You’ll find that while eating an abundance of whole foods, your tastebuds may start to crave more natural treats and less of the processed, chemical tastes that you may have been accustomed to before. So while you might not have liked quinoa six months ago, you may find that after beginning whole food, plant-based diet, it’s exactly what hits the spot now.

6. Get some new go-to’s: Keep a roster of no-fail meals that you know you’ll love to make and eat over and over. Stay simple with bowl-based dishes like black beans and sweet potatoes with tahini dressing or warm grain salads with roasted veggies and fresh greens—these are endlessly adaptable and can usually be whipped up with whatever’s in the fridge. For more options, check out a new plant-centric cookbook from your local library and search the web for plant-based food blogs that offer simple recipes. No matter how you eat, the important thing is to identify and stock up on the ingredients for easy recipes you enjoy so that you always have healthy, satisfying options waiting for you in the fridge.

7. Stick with it: It might happen immediately, or it might take a little time, but you’ll soon start to notice how much better you feel after going more plant-based. We’re betting you’ll be benefitting from a faster metabolism and smoother digestion, plus more energy, clearer skin, and deeper sleep. Aim to stay on the plant-based path for 30 days to really see the biggest benefits: Three to four weeks seems to be the magic number for most people to start to notice the feel-good effects, as that’s about the average time it takes for dairy to be eliminated from the bloodstream. (As most people have a low-grade inflammatory response to most commercial dairy, the reduced inflammation starts to become more pronounced around this time—think less sinus congestion and reduced joint pain). Studies suggest that it takes 66 days to form a new habit—and one month in, you’re nearly halfway to your healthy new lifestyle.

Here are the best free diet plans for going vegan or plant-based for your health:

These meal plans have everything you need to go vegan or plant-based for 1 week, 2 weeks and 3 weeks. Choose the one that’s right for you, and get started today!

• The Beginner’s Guide to a Vegan or Plant-Based Diet
• The Beet’s 2 Week Clean-Eating Meal Plan
• The Beet’s 21-Day Plant-Based Challenge: Eat to Get Healthy

The post How to Start a Vegan Diet: Choose the Free Diet Plan That’s Right For You appeared first on The Beet.

The second question, on its heels, is likely to be: How long does it take to see the health benefits or feel results? (It happens fast: The benefits to your body, your energy and your “debloating” from inflammation can kick in almost immediately. It’s possible to measure the difference in your cholesterol blood test in as little as three weeks.)

And the third question is likely to be: How long do I have to stick with it? This answer is complicated since the answer depends on why you are doing it. If you’re like us you start out for health reasons, then add environmental concerns (you lower your impact on climate change by skipping meat and dairy) and then you learn about the animal treatment and well, basically the game is up. But we will get to that.

Vegans Are Healthier, As Are Plant-Based Eaters, If You Stick to a Diet of Whole Foods

The latest studies show that a whole-food, plant-based diet lowers your risk of heart disease, type 2 diabetes, obesity, high blood pressure and breast cancer. The trick is eating a high fiber diet, one full of vegetables, fruit, whole grains and nuts and seeds. That means technically you could be a “junk food vegan” but if you stay away from the processed stuff (chips and packaged sweets) you can indeed boost your health outcome.

The most impressive thing about a whole-food vegan or plant-based diet is that adding more vegetables and fruits to your plate has dramatic health benefits and lowers risk of premature death from all major causes, a new review of the scientific research found.

But here is the clincher question: How long do you need to stay vegan for best results?

This is, for some people, a pressing question at the outset of their vegan or plant-based journey. They can’t envision giving up meat forever or never having another egg. Nor can they think of a future without pizza with real cheese. Yet for those who have made the switch, it is easier than you could imagine. Now there are nut-based cheeses, meatless meats, and eggs that perfectly mimick the texture and taste of an omelet. Still, for anyone contemplating the switch, the 64,000 question is this: How long do I need to keep eating a diet of plant-based whole foods for, to reap the benefits?

The answer is as old as time: You need to know your “Why?” When you run a marathon is it for the medal, the lifelong knowledge you did it, or because you want to be a runner for your heart’s cardiovascular health? Or did you just want to spend time away from the kids and need an unimpeachable excuse?

The same is true of eating vegan. If you are doing it for the sake of your health, it’s a little like quitting smoking. The benefits kick in almost immediately, but so do the harmful aspects if you return to the sticks. And if you’re going vegan to save animals from a life of misery and slaughter, it’s a pretty simple equation. If you don’t want to harm a big, the decision to give up bacon is binary.

The same is true if you want to help lower your impact on the planet– no amount of polar ice melting into the Arctic Sea is okay. It is a one-way street and you are trying to halt or slow the damage, which appears to be cumulative, as the earth heats up every year, according to the scientists. Animal agriculture contributes to the highest levels of greenhouse gases of any of our human behavior, according to scientists. Even giving up just one meal a day of animal products and going plant-based for one-third of your day is enough to save the same fossil fuels as driving from NY to LA. Do it twice a day and you could drive back, without adding to your carbon footprint.

But if your hope is to be healthy, live longer, have more energy, boost your immune system, and even lose some weight, then going plant-based is a lifestyle choice. It’s not a diet in the sense that you try it and then revert to your old way of eating. This is not to imply that you must never let dairy touch your lips again, either. There is a balancve and no lesser light that T. Colin Campbell, co-author of The China Study, says that the health benefits of going 95 percent plant-based are as good as being perfect. But his caveat is you need to ditch the oils and stick rigorously to a whole food version of a plant-based diet. So the word vegan is tricky since it just implies no animal products are in the food. But you can still eat sugar and all sorts of caloric garbage that is vegan. So the true path to health is on a whole-food plant-based diet. That word diet is just to signal what you eat.

If your purpose shifts and you decide that you want to be healthier, save the planet and prevent farmed animals from suffering? No day is a good day to stop. ]

Or if you just stick to the original motivation: to be healthier? It’s going to net out as the same answer. Quitting smoking only works if you keep not smoking. Going back to smoking will reverse the good health progress you have made. And if your hope is to lower your impact on the environment? The planet is not getting any less in perilous for our delicate climate by the day.

So once you go vegan or switch to a mostly plant-based whole food healthy diet, you are going to want to stick with it. First and foremost, you will feel so much better, lighter, less bloated, and when your joints don’t ache during a run from lingering inflammation, you will want to keep on running. The simple truth is you won’t want to go back.

Choosing to be vegan is a lifestyle and one that many people don’t want to ever give up

Once you go “vegan” or plant-based you may never want to stop, since you feel better, your energy is higher and you generally feel healthier all around. Plus you learn how it benefits climate change, farmed animals, and there really is no reason to go back.

Unlike other styles of eating—such as the Whole30 diet, keto for weight loss, or Atkins for that matter—going vegan or plant-based isn’t just a diet change, it’s a lifestyle change.  Meaning you are having to re-think your eating plan to give up things you’ve eaten for your entire life. But before you click off this page and assume that sounds hard, consider this: The positives far outweigh the negatives, and depending on your motivation, it can be a win (for health), win (for the planet) and win (for animals).  If you believe in what you’re doing, and feel better all around for choosing a plant-based diet, if can be easy, joyful, and help you live a healthier, longer life. And good news: If you want to stick with it forever, you can.

Most “diets” are something you follow for a short period of time in order to reach your goals, whatever they may be. You don’t typically stick with them for longer than that because of all the restrictions. While going vegan does cut out certain food groups—including meat, dairy, and eggs—you’re gaining more than you’re taking away. Instead of eating animal products (like red meat!) that have been shown to increase your risk of health problems and early death, your diet is made up of healthier, plant-based choices that can help you live a long, happy life while also benefiting the world around you.

“A well-planned and diverse vegan dietary pattern can be healthy at all stages of life, as stated by the American Dietetic Association. It can absolutely be followed for the entirety of someone’s life if that’s their choice,” says Lauren McNeill, RD, MPH, owner of Tasting to Thrive. “Following a vegan diet—particularly a plant-heavy vegan diet abundant in legumes, whole grains, vegetables, fruit, nuts, and seeds—may be linked to decreased risk of developing cardiovascular disease, type two diabetes, and certain types of cancers.”

And despite what some people may think, it’s not a fad or restrictive diet—not in the slightest, says McNeill. Really, all it takes is a little extra planning—something that’s expected when you’re totally rethinking what should and shouldn’t be on your plate. When you do your research and get the right guidance, you can develop eating habits that will fuel you for life. Let’s just say there are 100-year-old vegans for a reason.

The post Are Vegans Healthier? How Long Do You Need to Stick With It for the Benefits? appeared first on The Beet.

What does “plant-based” or vegan mean?

The term “plant-based” technically doesn’t have an official definition. Some say “plant-based” when they mean vegetarian, others consider it vegan. It’s really up to you to decide what type of plant-based diet works best for you. As a reminder, vegetarian diets include all plants, dairy, and eggs, while vegan is plant foods with absolutely no animal products (not even honey). 

Why you should try a plant-based diet

There is no denying that plant-based foods are rich in nutrients that help you feel great on a daily basis. Plants are chock full of vitamins, minerals, antioxidants, and fiber, all of which play a crucial role in your overall health. For example, the best sources of immune-boosting Vitamin C comes from plants, like citrus, peppers, and strawberries. Minerals, like potassium and magnesium, play a role in regulating blood pressure and keeping the heart-healthy, and they are abundant in bananas, potatoes, leafy greens, and more. Not to mention that basically all plant-based foods have fiber, which contributes to digestion and heart health, as well as antioxidants, which reduce inflammation. 

If that’s not enough, it seems like more and more research is published daily in favor of a plant-based diet. A brand new study in JAMA Internal Medicine found replacing animal proteins, such as meat and eggs, with plant-based proteins may reduce the risk of premature death and death from cardiovascular disease. Another research study concluded that following a plant-based whole foods diet for 6 months improved BMI and cholesterol levels. 

Tips for starting a plant-based diet

If you’re ready to jump on the plant-based train, we are here to help! Like any diet change, having a plan is the best way to successfully make a change and stick with it. Follow these tips to be on your way to plant-based nirvana. 

Start with one plant-based meal a day

When you’re completely new to a style of eating, going all-in on your first day can be daunting. Instead, start with just one plant-based meal a day for a week. Then add in a second meal, then a third meal, and before you know it you are eating plant-based.

Switching to one plant-based meal a day for a year also helps reduce the impact your food has on the environment, and more consumers than ever are making the change because of their concern for the planet, according to a new survey. Eating just one more plant-based meal a day is enough to save the same carbon emissions as driving from LA to New York.

Breakfast is simple: Start with your first meal, since you can easily make plant-based smoothies, oatmeal or loaded toast, with avocado or chickpea spread.

For lunch, try this easy salad: A big leafy green lunchtime salad is a straightforward and healthy option. Make sure you incorporate some sort of protein, like chickpeas, lentils or quinoa, which add bulk to the salad and keep you full. 

Add a plant-based dinner: Your favorite pasta, with red sauce, vegetables, meatless meat, and vegan parmesan cheese is a great start. Or try a veggie-loaded pizza with plant-based mozzarella cheese. The Beet has tried shredded cheeses to determine which ones we love best.

Know your plant-based proteins

Protein is important for muscle building, but it also plays a major role in hunger and appetite. Without enough protein in your diet, chances are that you’ll feel hungry all the time. This is actually one of the major complaints I receive as a nutritionist, from many of my clients who transition to a plant-based diet. They need to learn where to get their plant-based proteins. The simple way to avoid the hunger trap is to make sure you eat plant-based protein at every meal. Here are some examples:

• Breakfast: Fruit smoothie with tofu (or vegan protein powder)
• Lunch: Quinoa salad with tons of veggies
• Snack: Roasted crunchy chickpeas or nuts
• Dinner: Tempeh stir-fry with protein-packed vegetables.
  Here are 20 Vegetables with the Most Protein Per Serving

Pay attention to Iron and Vitamin B12

Iron delivers oxygen through the blood to the tissues, and Vitamin B12 is necessary for blood cell formation and energy production. These two nutrients are notable for plant-based eaters because they are a little bit tougher to find in plants, but definitely not impossible. With strategic meal planning, you can get plenty of iron from foods like lentils, chickpeas, oats and tofu, and Vitamin B12 is found in nutritional yeast, fortified plant milks and fortified cereals. If you feel a major dip in your energy levels after going plant-based, consider how much protein, iron, and Vitamin B12 you’re eating. Your doctor can measure the status of these two nutrients levels in the body with a simple blood test. 

Avoid processed foods which can contribute to weight gain

It’s no secret that eating tons of processed foods isn’t great for you (and can actually cause weight gain). That also goes for vegan processed foods. Although there are a ton of plant-based packaged foods hitting store shelves, the best way to eat a healthy plant-based diet is to stick to whole foods. Of course, it’s okay to enjoy a processed treat here and there. Everything in moderation! 

Top 10 Sources of Plant-Based Protein According to a Nutritionist

1. Seitan

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

2. Tempeh

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

3. Lentils

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties–red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

4. Hemp Seeds

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

5. Tofu

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless “complete” proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

6. Edamame

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats–a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

7. Quinoa

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it’s gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

8. Black Beans

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

9. Amaranth

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

10. Peas

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.

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