Health : some myths and received ideas on plant food
Nutritional advice can be confusing and disturbing. We want to eat healthy to fuel our bodies, but where do we start? Myths and misconceptions often confuse us and make us doubt our food choices, so it's important to understand where the truth is. In this article, you will find the whole truth about the herbal diet despite the misconceptions that we can hear about it.
It is true that we can read and hear a lot of things, good and bad regarding the herbal diet and this can really confuse us. First of all, one has to wonder what are really the things we can cook and eat if we want to follow this type of diet and how to integrate them into our food routine. However, plant food can be very diverse, colorful and also very nutritious and accessible if you know how to go about it. Below you will find the most popular myths regarding the vegetable diet and how to avoid them.
Myth: The plant-based diet is not very high in protein
This myth is perhaps the most common myth we can hear for plant food. The recommended daily allowance (RDA) for protein for the majority of people is 0.8g per pound of healthy body mass. And this is doable when we follow the herbal diet. There are lots of foods that are very rich sources of protein. These foods are:
Myths and misconceptions about the herbal diet: where is the truth?
– Whole grains
Even people who need more protein, such as very active adults, the elderly, and children can very well increase their protein intake by consuming these foods. Nutritionists agree that well-planned diets that limit or exclude animal products are better for health and more appropriate than diets based on animal products. In addition to this, plant diets are also associated with a decreased risk of developing cardiovascular disease, hypertension, cancer and type 2 diabetes.
Finally, the proteins of a wide variety of foods and especially starches like rice, beans and corn eaten during the day can supply all of the essential amino acids. So we can eat whatever we want to eat and be certain that we are consuming the necessary protein unless we meet our caloric needs.
Vegan diets offer dishes rich in healthy vegetables and fruits
Myth: The herbal diet is too expensive to follow
It is often thought that since following a vegan diet can be expensive, following a diet based on whole foods and plants can also be quite expensive. But this is not necessarily the case. The plant-based diet focuses on unprocessed foods. So vegan ice creams, as well as cheeses and dressings that are so expensive, are the foods you are going to focus on following the plant-based diet.
Where do the savings come from? First, fruits and vegetables that can be purchased frozen or canned: simply opt for low-sodium options when possible. It just doesn't mean paying less, but the low sodium versions can be preserved for longer.
You can also buy seasonal fruits and vegetables from farmers' markets at a lower price than off-season production in grocery stores. As for grains and legumes, they can be purchased dry, in bulk and also stored for a period of time. And if we add some of our favorite spices, all these options can be transformed into variable and very delicious dishes.
One of the misconceptions about plant diets says that these diets are low in protein, which is not true
Myth: the herbal diet is restrictive
As we have already said, it is possible to wonder what to eat exactly when following this type of diet. But the options that the vegetable diet offers are really very numerous. Meats can be replaced with mushrooms, tofu and vegetables in dishes. Cheese alternatives can be made at home with nuts and spices. The sweet date desserts as opposed to the sugar or syrup desserts are also very rich and delicious.
You can try vegetables with different tastes, fruits and legumes. Going on an adventure discovering new tastes is something that will certainly not disappoint us. Not on how to start? Choose one of your favorite dishes and do a search on google to find its herbal alternative.
Plant-based diets focus on whole, plant-based foods
Myth: herbal diet causes muscle loss
This myth is very close to the first that we mentioned. Those of us who love fitness or who are professional athletes are very concerned with muscle growth and physical performance. However, scientific studies have shown that increased muscle mass and physical strength are associated with proteins regardless of their source. In other words, eating plant foods high in protein can just as effectively build muscle as foods of animal origin.
In reality, the sportsman Patrik Baboumian follows a vegan diet rich in plants, just like the endurance athlete Rich Roll. It is important to know that muscle growth is stimulated by strength training, not protein consumption. So training and eating green vegetables, beans and seeds really helps build muscle.
Good vegetarian meal with rice and vegetables in accordance with the principles of the vegetable-based diet
Myth: herbal diet doesn't really fill you up
You may be afraid of being hungry when you follow a plant-based diet. Since vegetables are low in calories, it may seem logical that they will not be able to satisfy hunger. However, since fruits, vegetables and whole grains are very high in fiber which will create the feeling of being full for a longer period of time, this really should not be a problem.
In addition to this, fiber has also been linked to a number of other health benefits including good stomach health and better blood sugar control. We can start our day with our favorite fruits, take grilled tofu and vegetables with us for lunch and have fun with a bean chili at dinner. This should be enough.
Myth: the plant-based diet does not provide enough vitamins and minerals
This misconception is really far from the truth. Plants are by far the most nutritious food we can eat. For example, green vegetables and salads are very rich in calcium, iron and zinc. Red fruits are very rich in vitamin K and manganese and tropical fruits such as mangoes and pineapples are rich in vitamin C. This means that the more we vary our diet, the better it is to mention that trying new ones things is very exciting.
That said, if you are on a plant-based diet, you should take vitamin B-12 supplements, since this vitamin comes from the soil. This vitamin is the only one that you cannot have in sufficient quantities if you follow a diet based on plants and whole foods.
Myth: we should give up our favorite foods and snacks
Yes, we may have to give up some of our favorite foods or snacks, especially if we have kidney disease or kidney failure. But that doesn’t mean that we won’t be able to make us happy while eating. What we need to do is just try to limit our favorite foods if they are animal products or processed foods.
And if you ever find it difficult to do this, you can always consult with a nutritionist. What we can also do is look for recommendations for vegetarian cookbooks or recipes on the internet. And don't be afraid, there are plenty of healthy snacks and healthy desserts that we can eat when we follow a plant-based diet.
Examples ? You can try frozen fruits like grapes, red fruits and strawberries instead of sweet ice cream. You can fill up your fridge with healthy snacks such as celery, unsalted nuts and fruit. And if we like grilling, we can try grilled fruit over our favorite dishes in summer.
Myth: restaurant meals should also be given up
Is it really the truth? It is that trying to eat healthy when eating out can really be a challenge in a world filled with fast food restaurants, but it is not an impossible task. Almost all restaurants these days offer meatless options like salads, soups or pasta. We can make a strategy for the times when we eat outside such as choosing several vegetable dishes or a soup and a salad. Unless you don't just go to fast food chains, all restaurants can accommodate herbal dishes these days.
Myth: you can't follow a plant-based diet if you have kidney disease or kidney failure
In reality, following a plant-based diet can have health benefits for people with kidney disease if you know how to diet. You can ask your doctor which diet is best for your health. It is important to know that there is no one universal diet for people who have kidney problems. What we can or cannot consume changes over time depending on the kidney problems we have and whether or not we have other health problems like diabetes or disease cardiovascular.
Myth: plant-based diet is too high in carbohydrates
Yes, except that not all carbohydrates are created equal, say doctors. Nature has created whole things. And these things don't just give us carbohydrates, but an entire carbohydrate complex, which is all our bodies need for energy, as well as vitamins, minerals, and antioxidants. Whole herbal foods like fruits, whole grains and vegetables are also high in protein and fiber, which helps decrease carbohydrate digestion so that we don't have a sudden spike in sugar levels in blood, followed by a sharp drop.
Myth: the vegetable diet is not suitable for children
Getting a child on a vegan diet is controversial. But again, scientific studies suggest that a well-planned, balanced and nutritious herbal diet can meet the nutritional needs of everyone, regardless of age.
A 2018 article from the National Center for Biotechnologies Information suggests that vegan diets can meet nutritional needs and may be an appropriate choice for all ages, including pregnant women, nursing mothers, and children. unless the plan is well planned.
Many schools are now offering their students meat-free meals in an effort to both fight climate change and improve student health. Public schools in New York in the United States today all offer meatless menus on Mondays, while schools in Los Angeles are also exploring herbal meal options. There are also private schools that only offer fully vegan meals. Scientists agree that the positive health effects of the plant-based diet are the same for adults and children.
Myth: the vegetable diet is not suitable for pets
Dogs have more omnivores than carnivorous traits, according to a scientific study by the American animal feed company Hill’s. Much like humans, this means that dogs can also eat meatless meals and be healthy.
There are also many risks associated with animal-based food for pets. Earth Wild Earth ’, a 100 percent vegan company, reports that many brands of dog food use meat from dead, dying, sick or infirm animals. Some dog foods have even been reported to contain phenobarbital – a drug used to euthanize livestock.
In contrast, nutritionally speaking, vegetable animal foods can be beneficial for the health of our pets. According to a scientific study published in the online journal Plos One, 35 percent of owners with animals that eat meat are interested in a vegetable diet for their pets.
Studies have also shown that pet foods made from animal products have the same impact on the planet as the rest of animal products. According to scientific studies also published in the online journal Pllos One, animal feed is estimated to account for around 25 percent of the total environmental impact of meat production.