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diet

Plant-based diet

Diet

A plant-based diet might not sound delicious at first, but it absolutely can be! Unlike veganism (which excludes all animal products) or vegetarianism (which eliminates meat), a plant-based diet isn’t all-or-nothing. For some people, especially those who have been eating with strict restrictions for years, that simple fact can feel really liberating. Not to mention, there are so many interesting and tasty plant-based foods out there. Just for kicks, look around the farmer’s market next time you’re there on a busy Saturday. We’re willing to bet there are some fruits and veggies you’ve never even tried. People are attracted to plant-based diets for lots of reasons, including concern for animal rights and the environment. While you don’t have to cut out animal products altogether, the bulk of your plant-based diet should ideally consist of minimally processed and plant-based foods. That means you’ll likely increase your intake of antioxidants, those natural plant compounds that reduce inflammation in the body and may help prevent chronic disease. You’ll also up your fiber, which benefits blood sugar, supports detox and gut health, and can enhance immune function. Think of a plant-based diet as a shift to eating “whole foods” rather than focusing on foods you have to eliminate. By putting plants at the bottom of your food pyramid (the largest level), you’ll get all their benefits—better digestion, less inflammation, maybe even a lower risk of cancer, heart disease, and osteoporosis—without having to completely give up meat, poultry, and fish. More good news? There are lots of popular examples of plant-based diets to consider. One is the Mediterranean diet, which has a foundation of plant-based foods plus fish, poultry, and eggs, with occasional dairy, meats, and sweets. You can also go flexitarian (eating mostly vegetarian, which means including eggs, dairy foods, and occasionally meat, poultry, fish, and seafood), or pescatarian, which is vegetarian plus eggs, dairy foods, fish, and seafood, but no meat or poultry. Finally, there’s the MIND diet, which is a lot like the Mediterranean diet but with a focus on brain health (check it out in the WanaLibrary!).

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Foods to Eat

Vegetables Fruits Whole grains Legumes Nuts Seeds Herbs Spices

Foods to Avoid

Highly processed foods Artificial sweeteners Added sugars Fast food Foods to limit Meat Poultry Fish Dairy products Eggs

What Studies Say

There’s a lot of evidence supporting a plant-based diet, and some experts think the medical community should be advocating this approach for everyone. Studies have found that a plant-based diet can reduce the risk for chronic diseases, such as heart disease, cancer, and diabetes, and can also help you maintain a healthy weight. There’s also evidence that this way of eating may help people living with autoimmune disorders and joint pain. (In short: plants, we’re liking your vibe!)

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Vegetables Fruits Whole grains Legumes Nuts Seeds Herbs Spices

Videos about Plant-based diet

Books about Plant-based diet

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How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

New York Times Bestseller “This book may help those who are susceptible to illnesses that can be prevented.” ―His Holiness the Dalai Lama “Absolutely the best book I’ve read on nutrition and diet” –Dan Buettner, author of The Blue Zones Solution From the physician behind the wildly popular Nutrition Facts website, How Not to Die reveals the groundbreaking scientific evidence behind the only diet that can help prevent and reverse many of the causes of disease-related death. In How Not to Die, Dr. Michael Greger, the internationally-renowned nutrition expert, physician, and founder of NutritionFacts.org, examines the fifteen top causes of premature death in America--heart disease, various cancers, diabetes, Parkinson's, high blood pressure, and more--and explains how nutritional and lifestyle interventions can sometimes trump prescription pills and other pharmaceutical and surgical approaches to help prevent and reverse these diseases, freeing us to live healthier lives. The simple truth is that most doctors are good at treating acute illnesses but bad at preventing chronic disease. The fifteen leading causes of death claim the lives of 1.6 million Americans annually. This doesn't have to be the case. By following Dr. Greger's advice, all of it backed up by strong scientific evidence, you will learn which foods to eat and which lifestyle changes to make to live longer. History of prostate cancer in your family? Put down that glass of milk and add flaxseed to your diet whenever you can. Have high blood pressure? Hibiscus tea can work better than a leading hypertensive drug-and without the side effects. Fighting off liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease (the number 1 killer in the United States)? Switch to a whole-food, plant-based diet, which has been repeatedly shown not just to prevent the disease but often stop it in its tracks. In addition to showing what to eat to help treat the top fifteen causes of death, How Not to Die includes Dr. Greger's Daily Dozen -a checklist of the twelve foods we should consume every day.Full of practical, actionable advice and surprising, cutting edge nutritional science, these doctor's orders are just what we need to live longer, healthier lives.

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Food: What the Heck Should I Eat?

#1 New York Times bestselling author Dr. Mark Hyman sorts through the conflicting research on food to give us the skinny on what to eat. Did you know that eating oatmeal actually isn't a healthy way to start the day? That milk doesn't build bones, and eggs aren't the devil? Even the most health conscious among us have a hard time figuring out what to eat in order to lose weight, stay fit, and improve our health. And who can blame us? When it comes to diet, there's so much changing and conflicting information flying around that it's impossible to know where to look for sound advice. And decades of misguided "common sense," food-industry lobbying, bad science, and corrupt food polices and guidelines have only deepened our crisis of nutritional confusion, leaving us overwhelmed and anxious when we head to the grocery store. Thankfully, bestselling author Dr. Mark Hyman is here to set the record straight. In Food: What the Heck Should I Eat? -- his most comprehensive book yet -- he takes a close look at every food group and explains what we've gotten wrong, revealing which foods nurture our health and which pose a threat. From grains to legumes, meat to dairy, fats to artificial sweeteners, and beyond, Dr. Hyman debunks misconceptions and breaks down the fascinating science in his signature accessible style. He also explains food's role as powerful medicine capable of reversing chronic disease and shows how our food system and policies impact the environment, the economy, social justice, and personal health, painting a holistic picture of growing, cooking, and eating food in ways that nourish our bodies and the earth while creating a healthy society. With myth-busting insights, easy-to-understand science, and delicious, wholesome recipes, Food: What the Heck Should I Eat? is a no-nonsense guide to achieving optimal weight and lifelong health.

Podcasts about Plant-based diet

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