You need to know the difference between the best oils for cooking, oils for salad dressing, the best oils for baking and frying, and those that work best at room temperature. It all has to do with the smoke point, which is essentially the temperature that the oil starts to smoke when heated. This matters – a lot.

While Lauren McNeill, RD, MPH, owner of Tasting to Thrive always encourages her clients to choose fat from whole food sources often — including nuts, seeds, avocados, and olives — as they “contain nutrients and fiber that oils don’t have, so they keep you feeling more satisfied and fuller for longer,” she’ll never tell you to forbid oil from your diet completely. “I don’t believe in putting prescriptive limitations on any type of food—oil included,” she says. And there are a couple of different factors that go into choosing the best oils to cook with.

What is the Healthiest Oil to Cook With?

When cooking with oil, the most important factor to start with is what’s called the “smoke point” since it can determine the impact the oil has on your food and your body. “This is the point in heating when the oil starts to smoke, destroying any antioxidants that might be present and potentially creating harmful free radicals,” McNeill explains. That’s why she always recommends choosing an oil with a high smoke point over those with a low smoke point.

Oils that have the highest smoke points– meaning 400 degrees F and higher — include avocado oil (refined), almond oil, corn oil, canola oil, grapeseed oil, peanut oil, safflower oil, sesame oil, and sunflower oil. These oils are better suited for cooking at higher temperatures, since nutrients and phytochemicals found in unrefined oils are destroyed when oil gets overheated, and burning the oil can also create harmful free radicals. (The whole point of eating plant-based is to increase our anti-oxidants, fiber, and nutrients in our food so this is anathema to the purpose of going plant-based in the first place.) So the higher the smoke point, the more nutrients you get from the oil and the fewer carcinogens in your food.

Is Palm Oil Healthy?

Another key to choosing oils? The amount of omega-6s and omega-3s. “We need to be cognizant of the amount of omega-6 rich foods we’re consuming because the ratio of omega-6 rich foods that we’re consuming compared to omega-3 is very important,” she says. “Fortunately, omega-6 can already be found in abundance in our current food system,” McNeill says. Because of that, most people only need to focus on consuming more omega-3-rich foods, such as flaxseed oil, chia seeds, walnuts, and algal oil. They can actually eat fewer omega-6-rich foods, such as soybeans, corn, safflower and sunflower oils, nuts and seeds, and of course meat, poultry, fish, and eggs.

Palm oil, which has a high smoke point, has a high saturated fat content and is controversial since while it may be healthy for your brain it may not be healthy for your heart. Our best advice: Steer clear of it unless it’s in small quantities.

Is Avocado Oil Good for You?

Factoring in both the smoke point and the goal of increasing the amount of omega-3s in your diet, there’s always one oil McNeill suggests reaching for first: Avocado oil, which is loaded with healthy fats. “It can be sautéed or roasted, and has a neutral taste, which is important for cooking,” she says. Also great choices? “Almond oil, light olive oil (not extra-virgin), and coconut oil.”

Our favorite avocado oil is made by Chosen Foods and can be purchased at your local grocery store. Try the brand’s spray for an easy cooking option.

The Smoke Points of Cooking Oils

• Bottom line: Cook with the following high smoke point oils:

• Avocado oil (refined)  — smoke point 520 F

• Palm oil — smoke point 455 F

• Soybean oil — smoke point 453 F

• Flaxseed oil  — smoke point 450 F

• Sunflower oil — smoke point 450 F

• Almond oil — smoke point 450 F

• Coconut oil — smoke point 450

• Canola oil — smoke point 428 F

• Grapeseed oil — smoke point 421 F

Bottom Line: Avocado may be the healthiest oil to cook with.

Don’t worry: Beloved extra-virgin oil and sesame oil are both fine to eat, but McNeill says they’re best used in uncooked dishes, like salads, dips, and hummus. Healthy cooking, here you come.

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post What Are the Healthiest Oils to Cook With? You May Be Surprised appeared first on The Beet.

There is research about the protective nature of phytoestrogens, but some believe that too much of these isoflavones can act as an endocrine disruptor, messing with the natural role of hormones and possibly the increasing risk of breast cancer, perhaps even fueling tumor growth in people who have estrogen-related breast cancer. So, what is the real link between soy and cancer? And how much soy is too much soy?

Is Soy Linked to Cancer?

Actually the opposite is true. In large studies of Asian populations in which the women eat a lot of soy, the evidence is strong that the more soy you eat, the lower your overall risk of breast cancer, and soy may even have a protective effect in keeping estrogen production in check.

A PLOS-One analysis of more than 30 studies showed that soy intake reduced the risk of breast cancer for both pre- and postmenopausal women in Asian countries (though the studies have not found as strong a protective effect in American women, possibly because Asian women tend to start eating soy at a much younger age than their Western counterparts). Other studies have found that soy may help lower the risk of cardiovascular disease, diabetes, and hypertension.

The theory about why phytoestrogens may help ward off breast cancer goes something like this: Isoflavones are both weaker than the estrogen produced in your body and they. latch on to the Beta receptors for estrogen, thereby blocking actual estrogen from doing so. So if those plant substances replace the more potent hormone in your cells acting as a brake on actual estrogen, according to experts who explained this mechanism to The Beet. By doing so, they could actually help to ward off cancers that need animal-based estrogen to thrive.

“When it comes to estrogens, especially those that our own bodies make, there are two types of receptors,” explains Lee Crosby RD. “Alpha receptors and beta receptors for estrogen. Alpha receptors act like accelerators and tell cells to grow, while beta receptors act as braes and tell cells to stop growing. Estrogen binds to the alpha receptors and sends the signal to grow, while plant-estrogen binds to the beta receptors and does the opposite: Tells the cells to stop growing.”

Plant Estrogen Found to Lower Risk of Getting Breast Cancer

“The women in many of these studies are economic vegetarians,” explains Marisa C. Weiss, MD, the founder and chief medical officer of BreastCancer.org. “They eat soy throughout most of their life because it is an inexpensive protein — they’re not eating a lot of meat or dairy.” So the question is, she adds, “Is the soy lowering their risk of breast cancer, or is it because they are eating less meat and less dairy? Is it because they tend to be thinner? We don’t really know if it’s the soy itself, but we do know that people who eat soy throughout their life have a lower risk of breast cancer.”

The science gets trickier when you look at soy intake in women who are breast cancer survivors. This is because when studies are done either in test tubes or in lab rats, it appears that genistein, a major form of isoflavone, can encourage breast cancer tumors to grow. However, this effect has not been found in studies of actual human women (and those rats were not being fed whole soy foods, but isoflavone extracts).

In fact, studies have found that for women who are survivors of breast cancer, eating soy may actually be protective against a recurrence: A recent study in the journal Cancer found that for North American women with breast cancer, those who ate the most soy had the lowest risk of dying over the next decade. Another large study in the Journal of the American Medical Association that followed more than 5,000 breast cancer survivors found that women who ate the most soy had the lowest rate of recurrence and death at a four-year follow-up.

Because isoflavone and the breast-cancer drug tamoxifen both bind to estrogen receptors, there has been concern that soy could interfere with the treatment; but the JAMA study found that for women who had low-to-moderate soy intake while on tamoxifen, there was an increased rate of survival, and for women on tamoxifen who had high soy intake, the soy did not seem to affect their prognosis one way or the other.

Are some soy products better than others?

Dr. Weiss pointed out that in the Asian population studies, the women were not stopping into Trader Joe’s to load up on soy corn dogs. They are eating whole-food soy, such as tofu, edamame beans, tempeh, and soy milk. “Tofu is made from squeezing the soybean, then separating out the curd,” she explains. It is a completely natural food, low in cholesterol, fat-free, and filled with both protein and fiber, and as Dr. Weiss said, if you can buy organic, without pesticides, even better.

And of course, one of the key issues of eating soy is that it replaces much less healthy proteins in your diet, most notably, red meat. A study from the Harvard School of Public Health study found that women who ate red meat when they were growing up had a higher risk for breast cancer as adults. For each serving of red meat they ate per day as an adolescent, they had a 22 percent higher risk of premenopausal breast cancer; for each serving per day they ate as young adults, they had a 13 percent higher risk of breast cancer overall.

But wait, what about soy products?

The not-so-great news for me is that the soy products that are in many vegetarian and vegan products — kids’ beloved nuggets and corn dogs, not to mention all those protein shakes, health bars, and supplements on supermarket shelves—are not made with all-natural soybeans, but with soy protein isolates. “This is a concentrated pharmaceutical extract,” Dr. Weiss explains. “We don’t know what the health impact of these isoflavones may be, and I would avoid anything that could have a hormonal effect in concentrated doses.”

And indeed, in a paper from the American Society of Clinical Oncology that discusses the benefits of soy, the authors caution that supplements with soy isoflavones should be avoided since they provided very high doses of isoflavones and have not been studied closely enough. “Whenever there is concern about something, we want to operate from caution, it’s better safe than sorry,” says Dr. Weiss. “Always choose real food over processed food. If there is a veggie burger made of ground edamame, choose that over one made of soy isolates.”

Bottom Line: Soy in the form of beans, tofu, tempeh, miso, and soy milk is incredibly healthy and should be eaten often.

Start eating these soybean-based foods as young as possible to get the most protection against breast cancer. Soy products, however, are like any kind of processed food whether plant-based or meat-based: a hodgepodge of ingredients made in a lab that may or may not be doing harmful things to our bodies.

What you should do is take Dr. Weiss’s advice to heart: “Just eat real food.”

For more expert advice, visit The Beet’s Health & Nutrition articles. 

The post Does Eating Soy Cause Breast Cancer? Here’s What Experts and Studies Say appeared first on The Beet.

And if you’re following a plant-based diet, there’s no hiding the fact that there are several major food groups (meat, poultry, eggs, fish, seafood, dairy) that you won’t be consuming on a regular basis, which means you’ll miss out on certain vitamins and minerals.

As a clinical nutritionist, I generally recommend that all my adult clients, no matter their dietary plan, age, or sex, take a regular multivitamin-mineral supplement. That’s primarily because today’s modern farming practices, which successfully provide food for millions around the globe, often resort to using harsh chemicals and overproduction techniques that deplete the topsoil — and leave our plant foods (both conventional and organic) not nearly as nutrient-dense as in the time of our great-grandparents.

Add to that the fact that researchers estimate 50 percent of the world’s population is deemed vitamin D insufficient, and that humans have less exposure to sunlight and dirt than in any prior century, and we’re coming up short.

A good quality supplement that is taken daily – or at least a few days per week – can help you bridge the gap to achieving your personal health and wellness goals, without a ton of effort.

Here are the seven primary nutrients to supplement on a plant-based diet: Read on for more about what to take depending on your life stage.

Note: As some supplements may interact with certain medications, check with your doctor first before starting any new supplement regimen.

1. Vitamin B12

Naturally found in animal products, including meat, fish, poultry, eggs, and milk, vitamin B12 is a water-soluble vitamin necessary for nervous system support and the creation of red blood cells. Even though it’s water-soluble, stores of the vitamin can circulate for years throughout the body, which means that deficiencies may take up to five years to develop.

The vitamin is produced by bacteria found in dirt — thus when animals consume grass or other plants, they’re consuming the B12 that then gets passed onto humans who eat animal products. It’s true that if you don’t wash and peel your root veggies, you might get a tiny bit of B12, but, thanks to sanitization standards and the topsoil nutrient depletion noted above, this isn’t really a stable or sustainable source of the vitamin.

Certain plants, such as some seaweed and mushrooms, may have a small amount of B12 but aren’t adequate or consistent enough for long-term sustenance. Strict vegans who don’t supplement will possibly consume enough B12 to prevent a true deficiency but definitely won’t get enough to benefit from the vitamin’s brain- and nerve-protective effects. Many vegan foods are now fortified with a highly absorbable, crystalline form of B12, but fortified foods would need to be consumed two to three times per day to reach the recommended amount—a supplement just makes things simpler.

The recommended dietary allowance (RDA) of vitamin B12 is:

• 2.4 mcg for males and females
• 2.4 mcg for teens
• 2.6 mcg for pregnancy
• 2.8 mcg for lactation

B12 deficiency could lead to lasting nervous system damage or anemia, and so generally speaking, those following a plant-based diet should take a supplemental form of B12 as part of a daily multivitamin or on its own. If taking as a singular supplement, look for the B12 form methylcobalamin in a sublingual spray, which doesn’t rely on stomach acid to metabolize the nutrient and results in better bioavailability (a.k.a. absorption in the body).

Where to Buy Online:
Amazon – Garden of Life B12 Vitamin – Raspberry, 2oz Liquid, $12

2. Vitamin D

Essential for bone health and immune function, vitamin D is a fat-soluble vitamin that acts as a hormone in the body, promoting calcium absorption, supporting optimal blood pressure levels, and healthy heart function.

Vitamin D is present in very few plant or animal foods, including a few fatty fish, eggs, and mushrooms, but the primary source is via direct sun absorption on large swaths of skin (think: thighs and belly) for 20 to 30 minutes per day. However, if you regularly wear sunscreen or live in a climate that doesn’t get great sun exposure year-round, you should supplement — whether you eat meat or not, as it’s difficult to meet the RDA from food alone.

The recommended dietary allowance (RDA) of vitamin D is:

• 600 IU for males and females
• 800 IU for adults over 70
• 600 IU for teens
• 600 IU for pregnancy/lactation

A deficiency in vitamin D could lead to brittle bones, depression, and an increased risk of cardiovascular disease. Many foods are now fortified with the vitamin in its D2 or D3 form, but for best results, seek out a supplement of vitamin D3. Standard versions typically originate from lanolin, a sheep byproduct, but vegan versions stemming from lichen are also available.

Where to Buy Online: Thrive Market Vitamin D3 Plant-Based 2000 IU, $15, thrivemarket.com

3. Iron

Prevalent in both plant and animal foods, iron is necessary for carrying oxygen in the blood and for forming new DNA. It’s also used in energy metabolism and is essential for growth.

There are two classifications of iron: heme (from animals) and non-heme (from plants). Heme iron is more bioavailable for humans, which is why experts recommend that strict vegans may require more iron (up to 1.8 times) if the main source of iron is from plants. Also, it’s now known that meat, poultry, and seafood consumption can increase non-heme iron absorption–so if you don’t consume those foods, you’re still at a disadvantage.

However, there are numerous plant sources of iron, including lentils, beans, peas, cruciferous veggies, nuts, seeds, and dried fruit. To help with the absorption of non-heme iron, combine iron-rich plant foods with a vitamin C source (strawberries, lemon, and kiwi are good options) to maximize bioavailability. Additionally, cooking in a cast-iron pan can add a small amount of iron content to food.

The recommended dietary allowance (RDA) of iron is:

• 8 mg for males
• 18 mg for females age 19-50
• 8 mg for post-menopausal people
• 11 mg for non-menstruating teens
• 18 mg for menstruating teens
• 27 mg for pregnancy
• 9 mg for lactation

Iron deficiency can lead to anemia and fatigue. Plant-based athletes, menstruating teens, and pregnant people should seek out supplements, as they’re the groups in need of extra iron. However, due to iron’s status as an oxidant (the opposite of an antioxidant), over-supplementation may be even more dangerous. Your personal supplementation needs are best determined with the help of a healthcare professional who can assess your hemoglobin and ferritin status via bloodwork.

Where to Buy Online: Mary Ruth’s Liquid Iron, $30.95

4. Iodine

A trace mineral, iodine is essential for optimal thyroid function and is a critical component of thyroid hormone, which is responsible for protein synthesis, myriad enzyme reactions, and for the nervous system and skeletal system development in babies.

Many people following a strict vegan diet are considered at high risk for iodine deficiency, as the predominant sources of iodine are fish, shellfish, and dairy products.

The primary plant source of iodine is seaweed, though the amounts vary greatly by type. Nori (the seaweed wrap most often used in sushi preparation) has the lowest iodine content (around 11 percent of the RDA), whereas kelp or kombu has the highest (around 2000 percent of the RDA). Some fruit and vegetables can be good sources of iodine, but the consistency varies, as it depends on the iodine content of the soil. However, iodized salt can also cover your daily needs at just half a teaspoon per day.

Iodine is especially critical for pregnant and breastfeeding mothers and can lead to birth defects if not sufficiently supplied. Iodine deficiency can also lead to hypothyroidism or goiter in adults and may have serious repercussions on metabolism and energy production.

The recommended dietary allowance (RDA) of iodine is:

• 150 mcg for males and females
• 150 mcg for teens
• 220 mcg for pregnancy
• 290 mcg for lactation

Look for dulse or kombu flakes to sprinkle on top of foods, or supplement with a multivitamin or prenatal vitamin with at least 150 mcg of iodine.

Where to Buy Online: SmartyPants Prenatal Complete Daily Gummy Vitamin, $14, amazon.com

5. Zinc

An essential mineral required for optimal immune function, hormone support, sense of smell and taste, and regular growth, zinc is used in more than 100 different enzyme reactions throughout the body. There is no internal storage site for zinc, however, so consistent daily intake of the mineral is key. There’s a high prevalence of zinc deficiency in the U.S., especially among vegans.

Zinc is primarily found in oysters, red meat, crab, and poultry, but is also found in pumpkin seeds, cashews, baked beans, chickpeas, and some fortified foods, such as breakfast cereals. As animal products enhance zinc absorption, the bioavailability of zinc in plant-based diets may be lower than in non-vegetarian/vegan diets.

Additionally, beans and legumes, a staple of plant-based diets, contain anti-nutrients called phytates that bind zinc and prevent absorption. As a result, strict vegans may need up to 1.5 times the RDA for zinc, according to some experts. One way to reduce the phytate content of beans and legumes is to soak and sprout them first before cooking or to cook them with a strip of kombu, which can help break down the phytates. Leavening also breaks down phytate: meaning that breads may be better sources of zinc than unleavened grain products such as crackers.

The recommended dietary allowance (RDA) of zinc is:

• 11 mg for adult and teen males
• 8 mg adult females
• 9 mg for teen females
• 11 mg for pregnancy
• 12 mg for lactation

Symptoms of zinc deficiency include depressed immune function, fatigue, delayed wound healing, and slower growth in infants and children. Supplementation with zinc picolinate is the ideal form, as it’s easier to metabolize than other forms. However, supplementation dosage should not exceed 30mg daily, and zinc status should be assessed via bloodwork after three months before continuing.

Where to Buy Online: Thorne Zinc Picolinate, $11, thorne.com

6. Omega-3 Fatty Acids

The human brain and eyes are made primarily of DHA—and so this nutrient is crucial for pregnant and nursing mothers. It’s also been found to be helpful in the prevention of breast cancer, depression, and ADHD.

Primary plant sources of omega-3s include flaxseed, chia seeds, and walnuts, however, these plant foods only contain the ALA form of omega-3, whereas fatty fish such as salmon, herring, sardines, and mackerel are excellent sources of EPA and DHA. As less than 15 percent of ALA is converted to EPA and then to DHA, a supplemental source is helpful for those who don’t eat seafood.

The recommended dietary allowance (RDA) of omega-3s is:

• 1.6 g for adult and teen males
• 1.1 g for adult and teen females
• 1.4 g for pregnancy
• 1.3 g for lactation

There are several vegan algae-based forms of omega-3 on the market today. Small studies show that the bioavailability of algal oil-derived EPA/DHA is equal to that of cooked salmon.

Where to Buy Online: Nordic Naturals Algae Omega 715 mg, $30, nordicnaturals.com

7. Calcium

There are plenty of plant foods rich in calcium, such as broccoli, kale, bok choy, and some grains, nuts, and seeds, but you’d have to eat cups upon cups every day to meet the RDA. For example, 1 cup of cooked kale has 94 mg of calcium, but the RDA for adults is a whopping 2500 mg. Dairy foods such as milk, yogurt, and cheese are the primary natural sources of calcium, which is why a plant-based diet often comes up short.

• 2500 mg for males and females
• 2000 mg for adults over 70
• 3000 mg for teens
• 2500 mg for pregnancy/lactation

Calcium is essential for bone formation, muscle function, nerve transmission, and blood pressure, so it’s super important to find a good source of calcium. It’s also worth noting that vitamin D is essential for calcium absorption, so these two nutrients go hand-in-hand and are ideally supplemented in tandem.

However, recent research has shown that a high intake of calcium supplements may increase the risk of kidney stones, cardiovascular disease, heart attack, or stroke, especially in women over 50, and so I generally don’t recommend calcium supplementation for most. However, vegans who consume less than 525 mg of calcium daily were found to be at higher risk for bone fractures. Your best bet is to eat a wide variety of calcium-rich plant foods and fortified foods such as calcium-fortified tofu and soy/nut milks — and to possibly include a small amount of dairy on occasion.

Sources: National Institutes of Health: Office of Dietary Supplements Health Professionals Fact Sheets for Iron, Calcium, Iodine, Zinc, Vitamin B12, Vitamin D, Omega-3 Fatty Acids.

The post 7 Supplements to Consider When Starting a Vegan Diet appeared first on The Beet.

A: Fiber is the “F word” that everyone should use more frequently. Many people only think about fiber for digestive health, but it does so much more. Fiber helps you feel full, banish the bloat, and turn on your body’s natural ability to lose weight.

First, let’s start off by defining what it is: Fiber is an indigestible carbohydrate that is found in plants. Whereas most carbohydrates are broken down into sugar molecules, fiber passes through the body undigested. As it does so, it takes with it bile acids, which helps to decrease cholesterol levels. Fiber also takes a while to be digested, which helps keep you feeling full and plays a role in regulating hunger. Lastly, it adds bulk to the waste product in your intestines and contributes to digestive regularity.

Fiber and Weight Loss

Fiber Helps Fight Disease

But that’s not all– eating a high fiber diet has been linked to a reduction in many serious diseases. The Academy of Nutrition and Dietetics recommends that everyone consume plenty of daily fiber from plant foods, because “higher intakes of dietary fiber reduces the risk of developing several chronic diseases, including cardiovascular disease, type 2 diabetes, and some cancers, and have been associated with lower body weights.”  Yet, with only 1 in 10 American adults eating enough veggies, most people don’t meet their daily fiber needs.

How to Get More Fiber in Your Diet

Women should eat 25 grams of fiber daily, while men need 38 grams. Fiber is most abundant in fruits, veggies, whole grains, beans, and legumes. If you’re looking to up your fiber game, start by filling half of your plate at every meal with a combination of fruits and vegetables. Many plant-based proteins, like beans, legumes, and soy, are also rich in fiber, so make sure you get plenty of protein at each meal. You’ll also find it in processed foods, but don’t be fooled.

Look at the nutrition label and do the math to compute the carbs to fiber ratio. If it’s around a 6:1 or 5:1 ratio, that’s five carb grams to 1 fiber gram, you know the product has plenty of fiber. If it’s higher than that, it might be worth choosing another option. For example, a slice of bread with 20 grams of carbs and 5 grams of fiber (4:1 ratio) is a better choice than one that has 20 grams of carbs and 2 grams of fiber (10:1).

Use these numbers more as a guideline than a hard and fast rule. You’re allowed to indulge in foods that you love that aren’t full of fiber but try to make sure you get plenty of the “f word” every day to ensure a happy and healthy life.

Check out The 20 Foods to Eat With the Most Fiber, for Gut Health, Weight Loss, Improved Immunity and Mood.

Have a question for our experts? Email us at info@thebeet.com and your question could be answered in an upcoming “Ask the Expert” column. 

The post Want to Lose Weight and Still Feel Full? This Nutritionist says: Just Add Fiber appeared first on The Beet.

Here, the Editors of The Beet share our top 5 tips for success. Because between us we have decades of being plant-based (or vegan) in our approach to food. But like all mortals, some days are easier than others when faced with cheesy pizza, chocolate chip cookies, or our favorite sushi. Try these tips that work for us, to stay healthy and on track! And be sure to share YOUR secrets for success, on our Facebook page.

1. Watch Forks Over Knives, The Game Changers and What the Health.

This personal film festival is enough to make anyone not want to go back to eating meat and dairy, since, between these three documentaries, you will learn that plant-based eating is healthier for your heart, can improve your stamina and recovery time as an athlete, and will keep you away from harmful elements like hormones in your food that can increase your risk of some cancers.

The fact that so many people watch Forks Over Knives and change their lives on the strength of that documentary alone shows how powerful this knowledge can be. Anyone who needs a refresher, or an initiation, to this kind of eating, will be blown over by any of these movies.

The Game Changers follows plant-based athletes as they train on the protein that grows from the earth — and build bodies as strong as any in their sports. What The Health follows the trail from farm to doctors’ offices as we learn what really goes into the animal product we eat and how it messes up our bodies. Watch them again and again, any time you need a little extra motivation.

2. Focus on All the Foods You Can Eat and Love. Hello, Avocado Toast.

We love to point out, while sitting in a favorite Mexican restaurant, noshing on guacamole and chips, a margarita and ordering rice and beans, that some of our favorite foods are already plant-based, and fairly healthy at that. When going plant-based, rather than feel deprived when a friend orders the sushi, put yourself into a mode of veg-seeking-machine, ask the waiter or waitress what rolls are veggie-packed, and order favorites like vegetable tempura and edamame, plus miso soup and anything else that has a medley of veggies. Check out more foods you can eat, from your favorite meal rotations!

3. Stay Positive, Stay Strict, and Stay the Course! You’ll Feel So Much Better!

Some people are better off giving themselves a little leeway, starting slowly and ramping up. Not us. We found that it’s easier to see a plant-based whole food approach as an all or nothing proposition, since eating a little cheese here, some eggs there, and a piece of fish when you want to “cheat” leads to a slippery slope — and an upset stomach. Once you go plant-based, your body transforms the micro-biome to support this kind of eating, and you don’t have the bacteria or compounds in your gut to actually metabolize animal products. That’s a good thing. The more you stick with it, the better you will feel, and the easier it is to see you eating as binary — there just is only fiber-filled foods that are good for you and will make you feel better every time you eat — not bloated or inflamed or sleepy afterward.

For this approach, you have to tell yourself: I am a plant-based eater. I don’t eat animal products. Nothing with a face a mother or a daughter. This is how one person we know put it: When you do it for ethical reasons, it’s easy. Whatever your motivation, if it’s to be healthy for yourself, then treat yourself to the healthiest food you can find, and that’s plant-based, whole foods full of fiber that fill you up without weighing you down. Know this: Only you can take the best care of yourself, and to do so, be a plant-eater, day and night.

4. Easy Swaps Like Nutritional Yeast for that Parmesan Cheese Taste

• Swap out parmesan cheese in favor of nutritional yeast for a cheezy, nutty taste.
• Swap out mayonnaise for avocado spread, hummus or vegan mayonnaise.
• Swap out dairy milk in favor of non-dairy milks like almond, oat, hemp, coconut or flax. Click here for The Beet’s favorite options.
• Swap out whey protein powder  in favor of plant-based protein powder 
• Swap out butter for coconut oil or other non-dairy butter alternatives. Here are The Beet’s favorites.
• Swap out ground beef or minced meat in favor of seasoned lentils.
• Swap out honey in favor of agave syrup or maple syrup.
• While baking, swap out eggs or egg whites in favor of applesauce, flax or chia seeds or aquafaba, the liquid leftover in the can after draining chickpeas.
• Swap out heavy cream for coconut cream.
• Swap out chicken broth for vegetable broth. 
• Swap out dairy cheese for non-dairy cheese. Here are The Beet’s favorites.

5. Learn to Cook a Favorite Breakfast, Lunch and Dinner Recipes. And Add a Snack!

Cooking plant-based can be daunting, especially when you’ve been cooking with meat and dairy your entire life. One of our favorite tips for success is to master three simple, healthy dishes: breakfast, lunch and dinner dish. After a busy day, it’s a great feeling to know that you can fall back on these recipes and cook a quick, healthy dish with few ingredients. It doesn’t need to be complicated! For example, your go-to could be granola, almond-based yogurt and fresh fruit for breakfast, which is super easy, filling and delicious. For lunch, learn to cook a hearty meal that travels well, such as a pesto pasta or a hearty chili. For dinner, it doesn’t have to get more complex than a veggie stir fry. Don’t overthink this! Creating and arming yourself with simple recipes is an effective way to save money, time and stay on track.

Check out the Reality Bites stories of our recipes and others from around the plant-based world, tried, tested (and tasted) by our own recipe lover, Claudia Leopold, and send us your Reality Bites when you make something and photograph it and report back on how it went.

Got a tip of your own to share? Is something working for you? Had over to The Beet Facebook page and let us know your best tips or tricks for staying on track!

The post 5 Tips to Help You Stick to Your Plant-Based Diet appeared first on The Beet.

A: If you’re new to plant-based eating, chances are that the first week or two might be a little rough. You’ll likely yearn for animal products at some point or another, but the good news is that there are plenty of plant-based alternatives to satisfy these cravings. Of course, there are easy swaps, like the Impossible Burger instead of a burger or plant-based milk instead of dairy, but what about when you’re craving bacon or really want butter on your popcorn? Rather than giving up on the challenge, try these six healthy swaps to stick to plant-based eating.

1. Eggplant bacon for bacon

Don’t be thrown off by the soft texture of eggplant. When you fry it in a pan with the proper seasoning, it becomes slightly chewy and crispy, just like bacon. Not to mention that eggplant has an umami (or savory) flavor, making it the perfect substitute for meat.

To make eggplant bacon, peel a whole eggplant and cut it into thin bacon-like slices. Combine 1 teaspoon of liquid smoke, 1 tablespoon of soy sauce and 1 teaspoon of paprika and then pour it on eggplant strips. Heat a frying pan over medium-high heat, coat the pan in 2 tablespoons of oil and add the marinated eggplant. Sautee on each side for 2-3 minutes or until the sides start to brown. Remove from the pan and put the strips on a paper towel. Enjoy while hot!

2. Avocado oil for butter

You’re probably using different types of oil in your cooking, but avocado oil is the one that mimics the taste of butter the most. Avocados are rich in nutrients, including 20 vitamins and minerals and other beneficial plant compounds. You won’t get all the same nutrients from the oil, but avocado oil is rich in monounsaturated fats, specifically oleic acid or omega-9. Therefore it’s considered a heart-healthy oil with the potential to lower LDL (“bad”) cholesterol.

Plus, avocado oil has a smoke point (the point at which oil burns) of 520° Fahrenheit (F), so it’s ideal for all-purpose cooking. Personally, I love a drizzle of avocado oil on popcorn for a healthy whole grain snack with filling “good fats”.

3. Tofu scramble instead of eggs

There’s no need to miss the taste of Sunday brunch when you can whip up a tofu scramble in place of scrambled eggs. Tofu is a versatile, plant-based protein that resembles the texture of scrambled eggs when crumbled. Making it is simple–use a fork to break apart a block of firm tofu and season with some salt, pepper, and turmeric (for the egg-y yellow color). Saute it in a pan with your favorite scramble accompaniments, like peppers, onions, and roasted potatoes. For a full recipe, click here. For a Mexican-inspired take on the dish click here.

4. Lentils for ground beef

This legume serves as the perfect stand-in for ground beef in a variety of recipes. Craving tacos or bolognese sauce? You can have both with lentils as a substitute for ground beef. Brown lentils have a meaty taste and texture that is a filling base for vegan dishes. And with 13 grams in ½ cup of cooked lentils, they offer plenty of plant-based protein. To make lentil tacos or bolognese, swap in lentils for ground beef in any recipe in a 1:1 ratio.

5. Mushrooms for any meat

There’s a new trend among burgers called the “blenditarian”– many chefs are blending mushrooms into ground beef to cut back on meat consumption and up the veggies. Why not take it a step further and blend mushrooms with beans to make a savory plant-based burger? Mushrooms have an earthy taste and a naturally rich and meaty texture. Plus, mushrooms are one of the only plant-based sources of bone boosting Vitamin D, and they come in so many delectable varieties.

6. Cashew cream for cream

If you love a good creamy sauce, soup or dressing, then you need a cashew cream recipe in your plant-based arsenal. Cashew cream is a delicious replacement for butter on toast, mayo on a sandwich, butter in mashed potatoes or even yogurt in a smoothie. The cashews need to soak in water before you can make the cream sauce, so make sure you plan ahead to have this recipe ready when you’re doing your cooking.

To make a cashew cream, soak 1 cup of raw cashews in 2-3 cups of water for 12 hours. Drain the water and add the soaked cashews to a food processor with a dash of salt. Puree until smooth– you may have to stop the processor and scrape down the sides a few times. Use the cashew cream immediately or refrigerate in an airtight container for 5-7 days.

These simple swaps should get you through your first few weeks or plant-based eating and meat cravings. Once you realize how tasty and easy these ingredients are, you’ll never go back to the real thing!

Do you have any tips for healthy plant-based swaps? Let us know in the comments down below. 

The post Ask the Expert: What Are Healthy Swaps When I’m Missing Meat or Dairy? appeared first on The Beet.

And that’s exactly how you should be thinking of snacks: As an excuse to cram more
nutrients into your daily diet outside of your regular meals. Try adding in some seaweed
here (high in iodine and other minerals), some olives there (rich in monounsaturated
fatty acids), and some fiber-filled gummies (I swear they’re delicious) when you need a
sweet kick.

The other rule of thumb when it comes to making a healthy bite? Keep your macronutrients in mind. An ideal snack would be a mini version of a balanced meal, containing a good mix of protein, fat, and fiber to keep you feeling full and satiated—and not just hungry for more snacks. That may mean picking one packaged carb snack and combining it with a fruit (an orange or apple or a handful of berries) and fat (a few almonds, a spoonful of sunflower seed butter, or a little chia pudding). It can take some time—and a good bit of planning—to get accustomed to thinking about snacks this way, but the picks below are a great place to start. Bonus—they’re portable!

Here are the 10 plant-based snacks I’m loving right now.

1. Pan’s Original Mushroom Jerky, $9

The meatiness of shiitake mushrooms lends itself well to a jerky-type treat, and Pan’s
really hits the spot when you’re in need of a little umami in your life.
Nutrition notes: These are hard to beat: one serving provides 45% of your daily value
of vitamin D, and they also contain 6 grams of fiber (21% of your daily value), plus a
little calcium, iron, and potassium.

2. SeaSnax Lime, $9 for 12

I never considered myself a seaweed person before trying these dried seaweed crisps,
but Seasnax has transformed me. I now crave this strangely delicious, crunchy-salty-
citrusy snack. The lime powder changes everything.
Nutrition notes: Seaweed is chock full of trace minerals like iodine, zinc, copper, and
selenium.

3. Cocoyo Yogurt, (price may vary)

I’ve tried a lot of dairy-free yogurts, but I keep coming back to Cocoyo. The fluffy texture
and tangy taste make a great base for a handful of blueberries or a scoop of nutty
granola.
Nutrition notes: Made from the meat (not the milk!) of the coconut, this is a great
source of plant-based fat—and probiotics, of course.

4.  Just a Handful of Olives, $10 for four

I can’t tell you how many times finding one of these pocket-sized packs of pitted, salty manzanilla olives in my bag has saved me from near starvation. Each pouch packs exactly 10 olives, no more, no less. It’s a fatty snack that fuels you instantly.
Nutrition notes: There are 5 grams of total fat in these, with 3 grams of monounsaturated fat (the anti-inflammatory kind).

5. Treeline Cashew Nut Cheese, $9 in stores

Missing a cheese board? Treeline’s line-up of cashew cheeses mixed with herbs and spices are the answer. Slathered on toast or crackers, it makes for a super savory snack that feels like just the right amount of luxe.
Nutrition notes: Made with whole food ingredients, one ounce has 3 grams of protein,
7 grams of fat, and just 3 grams of carbs.

6. Smart Sweets, $20 for 6

These healthy twists on the candy of your youth are all fun without the guilt. Smart
Sweets are made with corn fiber and chicory root and honestly taste just as good as the
real thing. I’m partial to the peach rings.
Nutrition notes: One pouch has 86% (24 grams!) of your daily value of fiber. From
candy. Really.

7. Lesser Evil Paleo Puffs, $4

These grain-free cheeze puffs are made with cassava flour and coconut oil plus lots of
nutritional yeast for that savory, cheesy flavor. Full disclosure: they’re pretty addicting.

Nutrition notes: No “natural flavors” here: it’s all good stuff on this label, like organic
sweet potato powder, organic pink Himalayan crystal salt, and organic cassava and
coconut flours.

8. Kraut Krisps, Dill Pickle, $3

Hear me out: Dill pickle-flavored cabbage chips may not sound appetizing, but I assure
you, they’re mouth-puckeringly delicious. Especially served on the side of a veggie
powerhouse sandwich—they’re a level up from your standard tortilla chip.
Nutrition notes: Packed with sauerkraut, this is a fermented food that’s as good for you
as it is tasty.

9. TJ’s Chocolate Hummus, $2

We could likely write an entire article about all the vegan snacks at Trader Joe’s, but this
one tops the list. Their dairy-free chocolate hummus is just the kind of thing I’m always
looking for—healthy food with big (chocolatey) flavor.
Nutrition notes: One 2-tablespoon serving has 1.5 grams of fat and just 5 grams of
sugar, plus 2 grams of protein.

10. Brami Beans, $4

Never heard of lupini beans before? The Italian deli classic got a makeover, thanks to
Brami Beans. Now in flavors like sea salt and chili lime, you too can swoon over their briny, salty, satisfying taste. Nutrition notes: Lupini beans were beloved by Roman warriors for a reason: they’re chock-full of protein (7 grams) and slow-burning carbs (5 grams of fiber!).

On a snack kick? More options right this way.

The post Need a Snack? Try One of These 10 Vegan Snacks, Nutritionist Approved! appeared first on The Beet.

Positive affirmations can be repeated at any time of the day, but are especially soothing in the early hours of the day during meditation, stretching or yoga. Repeat your favorites every morning, and watch as mantra becomes a belief and your mindset becomes increasingly more positive.

• My goal this week is to be positive and stay strong.
• I am in charge of my life. I am the sole being who has power over my decisions.
• I am striving to become healthier through my guided eating and exercise habits.

• I will face the day head-on and meet challenges with confidence and determination.
• Negative emotions do not control my life. I actively let go of all toxic habits and thoughts in favor of positive ones.
• I can only affect the outcome of circumstances I can control. I release myself from the weight of circumstances beyond my control and give it to the universe.
• I possess the ability to conquer my fears and reach my dreams.

• I trust that I am on the right path and am becoming closer to my true self every day.
• I give myself space to grow and learn while embarking on a new journey.

What are your favorite words of affirmation? Let us know in the comments below.

The post Your Positive Feedback Loop: Affirmations to Start the Day Off Right appeared first on The Beet.

Whole foods, plant-based meals require daily prep to turn an abundance of produce into mouth-watering meals. From appliances to meal storage, the right cooking equipment and prep-ware will simplify your meal prep and keep your food fresh for maximum flavor. Make sure your kitchen is up for the challenge with this collection of tools that will set you up to handle any plant-based recipe.

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1. High-Powered Blender

A powerful blender is a plant-based meal prepper’s best friend. Beyond smoothies, your high-powered blender is a one-stop-shop for creating healthy and delicious nut butters, soups, dips, batters, dressings, sauces and more. From meal time to snack time, this appliance is a must-have for infusing nutritious foods into your meal plan.

If you’re interested in a cheaper option check out the NutriBullet which retails for less than $60.

2. Food Processor

Mix, chop, slice, shred, knead, emulsify and puree with this go-to kitchen companion. The durability of a food processor allows you to power through any prep task—from slicing garlic to shredding cabbage. When it comes to size, the bigger the better for your processor so you can prep more in less time.

3. Sheet Pan

The possibilities are endless with a sheet pan in your kitchen. From roasting vegetables to baking tofu and homemade granola, a sheet pan (or two!) is essential for homemade, nutritious food. They are also essential for simple and delicious sheet pan meals—an easy solution for a quick and healthy dinner.

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4. Silpat Mats

Skip the cooking spray, pan greasing, and parchment paper with a set of non-stick mats that guarantee easy cleanup. Choose mats made with food-grade silicone and reuse them again and again for all your baking and roasting.

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5. Slow Cooker

This is a busy cook’s dream come true. Use it to handle mealtime on your schedule. Prep dinner the night before or the morning of and let the slow cooker do the rest. It’s ideal for creating hearty and healthy stews and soups, but it’s also a powerful workhorse that can cook casseroles, breakfasts, and desserts for you while you tackle the rest of your to-do list.

6. Pressure Cooker

When you’re short on time, it’s the pressure cooker to the rescue. Have dinner ready in half the time with this appliance that adjusts the time, temperature and pressure between fast and slow cooking. Another time-saving helper, it also reduces your meal prep—beans and grains are ready in a fraction of the time if they were cooked on the stove.

7. Scanpans

If you’re focused on healthy eating, take note of your cookware! The patented non-stick coating from this renowned company in Denmark is free of Perfluorooctanoic acid (PFOA) a man-made chemical found in most non-stick cookware. The result is a pan that infuses more flavor into your food with effortless clean-up.

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8. Dutch Oven

This is the only pot you need for soups, stews, pastas, and sauces…and you can cook the whole meal and serve it in the same pot straight from the oven to your dining table. It’s a must-have for a healthy kitchen.

9. Spiralizer

This handy tool transforms any vegetable into noodles or rice to create a variety of plant-powered meals. This simple “appliance” makes it easy to eat more vegetables!

10. Chef’s Knife

Don’t underestimate the quality of a good knife! With just this one blade, get everything you need chopped and sliced.

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11. Flexible Cutting Boards

These versatile mats can be funneled or bent to unload chopped ingredients into waiting pots and pans. Keep a variety on hand in different colors so you can use them with different types of foods to avoid cross-contamination. Choose non-toxic, BPA-free boards that are made of anti-microbial material.

12. Glass Containers

Keep an assortment of sizes and shapes stocked in your kitchen so you always have the right storage on hand. Whether you’re meal prepping or storing leftovers, glass containers are the way to go for easy reheating.

13. Reusable Storage Bags

Ditch the plastic bags! Replace them with reusable ones that are better for the environment and your food. Available in a variety of sizes and colors, you can organize your snacks, meal prep ingredients and leftovers easily.

14. Meyers Produce Bags

Keep your produce fresh with these reusable bags that are made with a natural mineral that creates a storage environment that extends the life of fruit and vegetables. They are perfect for all types of fruits, vegetables, and herbs—and can also be used for packing food to go.

15. Mason Jars

These convenient glass jars can be used in a multitude of ways. From organizing your pantry ingredients and packing lunches to storing sauces and dressings, mason jars are essential for meal prep and storage.

The post The 15 Best Tools You Need to Buy for a Healthy, Plant-Based Kitchen appeared first on The Beet.