Plant-based is definitely trending, but what the heck is it? Plant-based eating means that you eat food that comes from plants. And the nutrition science shows there are many benefits of eating this way, but is it right for you? Keep reading to find out.
Reap the benefits of a plant-based diet without all the work and get fresh and delicious plant-based meals for beginners delivered to your door. No cooking required - just heat and eat. Learn more about the MamaSezz Get Me Started Bundle here.
Plant-based eating is a somewhat formal term for a really, really simple diet. It means you eat fruits and vegetables, and also beans, whole grains, legumes, nuts, and seeds. You take meat and dairy off the table.
At MamaSezz, we always add “whole food” when we say plant-based. There are plenty of vegan and vegetarian foods out there that are just as processed as foods with meat and dairy! And that means full of additives, preservatives, sugars, and unhealthy fats. A whole food plant-based diet is one with foods that are nutrient-dense and typically low in fat — so you not only get the nutrients you need, but you stay full longer (thank you fiber!) and avoid cravings.
We also make all MamaSezz plant-based foods free from oil. Why? Oil isn't a whole food! It's been stripped of its fiber and is high in calories and fat.
Grab our healthy plant-based shopping list here.
The research is very, very clear that plant-based eating can promote health, reduce the risk of a long list of diseases, and reverse the effects of certain illnesses such as heart disease, high blood pressure, diabetes, even cancer.
For healthy weight loss, plant-based is the way to go. Plants are much lower in calories than animal products and higher in dietary fiber so you take in fewer calories and feel satisfied longer.
Chronic inflammation is a big problem in America. Inflammation is the body’s natural response to injury, telling the immune system to repair damaged tissue and fight off infection. Many animal foods (including red meats, dairy products, and saturated fats) increase inflammation in the human body. And when inflammation becomes chronic, it causes disease like diabetes, heart disease, cancer, and more (1).
Plant-based foods, on the other hand, reduce inflammation! (Here are 5 anti-inflammatory foods to add to your diet today.)
And health doesn’t stop with the physical body; at MamaSezz we believe mental and emotional health is just as important. Plant-based diets improve all of the above.
Omnivorous diets are low in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) — chemicals are used to regulate brain-cell function. Not so with plant-based diets, rich in both EPA and DHA. Why’s this matter? Plant-based eaters experience fewer negative emotions and boosted mood overall (2).
The answer is a resounding YES.
And we know what you're thinking — what about protein? Don't you need meat to get sufficient protein intake? No way! Not only will you get all the protein you need when eating a whole food plant-based diet, chances are you don't need quite as much protein as you think.
When you eat whole food plants, you get the protein, carbohydrates, vitamins, minerals, and fats you need, at the levels you need them. Plus, whole food plants are usually higher in fiber and phytonutrients. (And fiber is deeply lacking in most people’s diets - 97% of us are deficient in fiber!)
B12 is the one vitamin that you may need to supplement. Here's why.
Changing to a plant-based diet may be a slow process, depending on what your body’s used to. It’s okay to take it slow! And it’s okay to dive in headfirst. Choose the path that works for you. Here are 5 ways to take the first step.
Add green leafy vegetables to your plate each day. This includes spinach, kale, collards, and Swiss chard. Try steaming, grilling, braising, or stir-frying to preserve flavor and nutrients.
Fill a big bowl with salad greens (romaine or Bibb lettuce is a great start). Add a variety of other vegetables, such as carrots, peppers, beans, and sprouts. And then top with an awesome oil-free dressing!
Hot cereals are a yummy way to begin the day. Oats, quinoa, barley, buckwheat, millet and more all make good hot cereal bases. You can then add your favorite whole food toppings — like MamaSezz Strong Heart Beets (a sweet and incredibly nutritious addition!). We love this Protein-Packed Cinnamon Quinoa Breakfast Bowl.
It takes a few weeks for your tastebuds to reorient to the sweetness in fruit. (Processed foods are so sweet that they skew our tastebuds.) But as you switch to juicy peaches, fresh watermelon, succulent cherries, and more for dessert, the more satisfying and delicious they become. Here are 10 plant-based desserts to try.
Reap the benefits of a plant-based diet without doing all the work. Get delicious and hearty whole food plant-based meals delivered to your door, prepared and ready to heat and eat. Order the MamaSezz Get Me Started Bundle.
Plant-based eating will become your new normal faster than you expect. Here are some ideas to keep you going throughout the day.
Or get plant-based breakfast delivered! No cooking required. Browse MamaSezz plant-based breakfast items here.
By Becky Karush
Becky Karush is a writer, copywriter, and family woman. She came up through newspapers and magazines, including Disney FamilyFun and Martha Stewart Whole Living, with road trips to teaching and farming. She’s run BeckyK Creative Marketing since 2012. She hosts and produces READ TO ME, a literary podcast that ends the cult of the critic and surfaces the power and beauty in great writing.