Nutrition

By Ryback Reeves

I have been vegan for 23 weeks now and I can’t believe how much more I keep learning each week and how much better I feel mentally and physically overall. I recently stumbled across something that I didn’t put together right away, but it’s an absolutely amazing discovery, if I may say so myself. You see, being vegan, I’ve learned to eat a diverse diet that focuses on micronutrients while still respecting my macro nutrients for building muscle and keeping fat to a minimum.

It all started so innocently as I was driving across town and listening to a book on plant-based eating, touting the health benefits of pistachios. You see, one of the cool perks of plant-based eating is that it improves blood flow in the entire body, including Mr. Winkie! Well, pistachios have some very interesting studies behind them that I was totally unaware of. This same book also mentioned Brazil nuts and so at my next week's grocery shopping, I made sure to include a bag of pistachios and Brazil nuts to get some extra fats in my diet. Pistachios are an excellent source of protein, antioxidants, and fiber and Brazil nuts are nutritional powerhouses, providing healthy fats, antioxidants, vitamins, and minerals. They're particularly high in selenium, a mineral with potent antioxidant properties. Eating Brazil nuts may reduce inflammation, support brain function, and improve your thyroid function and heart health. I decided to add in 2 servings of pistachios and 1/2 serving of Brazil nuts per day, and after about a week I noticed a pleasant improvement down below. I’m always quite happy in that area, but there was a definite change for the better and while I feel that with each passing week I feel better and better being vegan, this was a different week. With the nuts being the only change in my diet at that point, I looked more into it and well, I’m simply going to share my findings with you, which btw any Google search can do also.

A recent study found that men with sexual issues who ate pistachio nuts every day for three weeks experienced significant improvement in sexual issues, including ED, sexual desire, and overall sexual satisfaction.
Pistachios have a bunch of both antioxidants and arginine, which may help explain the improvement in blood flow. Brazil nuts contain high levels of selenium, which can also help increase levels of sexual desire. They also contain vitamin E and magnesium, nutrients that boost sexual desire and help keep sperm cells healthy and more viable.

By combining the individual powers of these nuts, I believe they are a key to Super Nuts for men wanting to be Super Man in the bedroom! I can’t guarantee you’re going to get amazing results, but I think it may be worth the small investment to give them a go for a month or two if you want a natural improvement downstairs. If you have a nut allergy, I’m sorry, but I’m beyond grateful I don’t! So go grab these nuts and see if this is the magic elixir for you to drive her nuts!

Here’s a stat for you. 3% of people in the United States of America are vegan! Now, while that might not sound like a very big number, that actually amounts to about 9.6 million people! But what is it about the vegan diet that’s got so many people ditching their steaks and choosing to eat plants instead? Well, there are many reasons why going vegan is good for you, and we’ll discuss all those reasons in this article, but first, let’s talk a bit about veganism and what it is.

The Vegan Diet – What Is It?

Most people make the mistake of thinking that the vegan diet is one where people abstain from the consumption of meat. However, this couldn’t be further from the truth. The vegan diet consists only of plant and plant-based foods. This includes fruits, grains, nuts, and vegetables.

What most people think of when they picture the vegan diet is actually a vegetarian diet. While it’s true that vegetarians stay away from meats like chicken and beef, they do consume the by-products of these animals. These include milk, eggs, and so on. People who follow a vegetarian diet also tend to eat fish. However, the vegan diet is a philosophy that frowns upon cruelty to animals, and as such, even the by-products of animals are not allowed for consumption.

Okay, so you’re doing your part to make the world a better place for animals, but what’s in it for you? Well, a lot! Following the vegan diet brings with it a whole host of benefits. Let’s look at some of them in detail:

Benefits of the Vegan Diet

1.      It Aids in Weight management

If you’re looking to cut down on those calories in order to achieve those body goals, the vegan diet is a great way to get there. Since meat-based meals are high in calories and fats, opting to go vegan instead can help you cut down on those unnecessary calories while still ensuring that you get the recommended amount of protein and other vital vitamins and minerals. A study that looked at the weight management success ratio of 4 different vegan, vegetarian, and omnivore diets found that plant-based diets were far more effective for weight management as compared to their meat-based counterparts.

2.      It Improves Heart Health

According to the American Heart Association, foods that are high in saturated fats are incredibly unhealthy for your heart. This is because these saturated fats increase the levels of bad cholesterol in your body, which leads to blocked arteries, and eventually, heart attacks and other heart-related issues. Switching to a vegan diet means that you cut down on the amount of saturated fats that you put into your body, thus drastically improving your heart health.

3.      Reduced Risk of Type-2 Diabetes

It’s long been known that a person’s weight greatly affects whether or not they develop type-2 diabetes at some stage in their lives. This is because more fatty tissue means that our cells become more resistant to insulin, which causes our blood sugar levels to go up, along with a whole host of other problems such as high blood pressure and weight gain.

As discussed in the previous point, a plant-based diet contains very little saturated fats, which means that not only does it improve your heart health but it also reduces the amount of fatty tissue that causes out cells to become insulin resistant. It has been seen that people who switch to a completely plant-based were able to stave off type-2 diabetes, or if they already had it, they were able to manage it a lot better.

4.      Reduced Risk of Cancer and Other Major Diseases

According to a recent statistic, almost ten million people the world over die from cancer each year. That is an alarming statistic and should be even more of a reason to switch to the vegan lifestyle. This is simply because plant-based foods are loaded with phytochemicals. This includes powerful antioxidants that are mostly found in fruits and vegetables. These phytochemicals have a huge role to play in reducing a person’s risk of developing cancer (provided they don’t do other cancer-causing activities like smoking).

Along with this, plant-based foods are also rich in omega-3 fatty acids, antioxidant carotenoids, and as discuss before, have lower levels of saturated fats, which only serves to keep the body healthy, ensuring that it stays as healthy as possible for a long time.

5.      Improved Brain Function

So far, we’ve only discussed the physical benefits of following the vegan diet. However, this diet doesn’t just benefit our body – it also benefits our mind. Plant-based foods (fruits, vegetable, whole grains) are rich in polyphenols, which, as some studies have shown, may play a big part in slowing down the progression of Alzheimer’s disease. Along with this, these micronutrients may also work to slow down or completely reverse the cognitive decline that’s part and parcel of the aging process.

Food for Thought

While the above-mentioned benefits should be reason enough for you to switch to the vegan diet, they’re not the only thing you should take into consideration. Keep in mind that the meat, egg, fishing, and dairy industries are an absolute nightmare for animals. They’re kept in small, cramped spaces, and are usually just bred for their by-products, after which they’re disposed of.

Animals are living, breathing, sentient creatures, too, and deserve the same amount of respect and rights as we humans do. When you follow the vegan diet, you’re standing up for the rights of these animals by refusing to take part in the very reason that they’re kept in these quite frankly inhumane conditions.

While it may not be easy to completely make the switch to the vegan diet, you can start slow and ease yourself into it. There are plenty of options available to you to make this switch easier, so there’s really no reason not to give it a try. Your body (and the environment) will thank you.

[Original Article]

One of the most powerful steps you can take to improve your health, boost energy levels, and prevent chronic diseases is to move to a plant-based diet. If you’ve seen Forks Over Knives, you know that science shows changing your nutrition is a powerful way to live longer, help the environment, and reduce your risk of getting sick.

You’re probably thinking that moving to a plant-based diet sounds like a great idea, but you don’t know where to start. Don’t worry, you’re in the right place—we’ve got the tools, insight, and expertise to make the change easy and enjoyable. We’ll answer your questions, provide helpful advice, and share the techniques you need.

How a Whole-Food, Plant-Based Diet Can Boost Your Health

There’s excellent scientific evidence that many chronic diseases can be controlled, reduced, or even reversed by moving to a whole-food, plant-based diet. Scientific research highlighted in the landmark book The China Study shows that a plant-based diet can reduce the risk of type 2 diabetes, heart disease, certain types of cancer, and other major illnesses. Many people also report bigger fitness payoffs, more energy, reduced inflammation, and better health outcomes after making the switch.

What is a Whole-Food, Plant-Based Diet?

A whole-food, plant-based diet is based on the following principles:

• Whole food describes natural foods that are not heavily processed. That means whole, unrefined, or minimally refined ingredients.
• Plant-based means food that comes from plants and doesn’t include animal ingredients such as meat, milk, eggs, or honey.

A whole-food, plant-based diet lets you meet your nutritional needs by focusing on natural, minimally-processed plant foods.

Your Whole-Food, Plant-Based Diet—The Foods You’ll Love

Here’s a quick overview of the major food categories you’ll enjoy on a plant-based diet, with examples:

• Fruits: any type of fruit including apples, bananas, grapes, strawberries, citrus fruits, etc.
• Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.
• Tubers: root vegetables like potatoes, carrots, parsnips, sweet potatoes, beets, etc.
• Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Even popcorn is a whole grain.
• Legumes: beans of any kind, plus lentils, pulses, and similar ingredients.

There are plenty of other foods you can also enjoy— including nuts, seeds, tofu, tempeh, whole-grain flour and breads, and plant-based milks. However, we recommend eating these foods in moderation, because they are more calorie-dense and can contribute to weight gain.

The Benefits of a Whole-Food, Plant-Based Diet

There are several major benefits to moving to plant-based nutrition, all supported by excellent science. These benefits include:

• Easy weight management: People who eat a plant-based diet tend to be leaner than those who don’t, and the diet makes it easy to lose weight and keep it off—without counting calories.
• Disease prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes.
• A lighter environmental footprint: A plant-based diet places much less stress on the environment.

Recipes to Make

Simple Plant-Based Recipes to Get You Started

We promised this would be easy! First of all, you can check out our entire archive of whole-food, plant-based diet recipes. Below are some of our favorites to get you started.

10 Plant-Based Snacks You Can Make in 5 Minutes

Fast, easy, delicious snacks for kids and big kids.

30 Vegan Recipes That Are Totally Oil-Free

From buffalo cauliflower to no-fry fried rice, these tasty recipes are seriously satisfying.

Fabulous Whole-Food Soups and Stews

Comfort in a bowl, from chili to minestrone and butternut squash to matzo ball.

Veggie-Centric Pasta and Noodle Dishes

From creamy classics to spicy delights, try these home-cooked wonders.

Hearty Plant-Based Wraps and Burgers

Filling and satisfying sloppy joes, chickpea burgers, or a PLT.

Amazing Grains

Who could say no to rice rolls, Spanish quinoa, or a Buddha bowl?

Home-Baked Goodness

Baked and stuffed recipes that explode with fabulous flavor.

You can easily experiment with giving some of your own favorite recipes a plant-based makeover. Replace the meat in your favorite chili with beans or lentils, cook up some wonderful veggie burgers, or make vegetables the star attraction in that stir fry instead of chicken. For more delicious meal ideas, explore our recipe collection or download our mobile recipe app.

We Make Whole-Food, Plant-Based Cooking Easier

Once you have a taste for this nutritious and delicious plant-based diet, we’ve got the tools to take things to the next level. If you want to learn to cook whole-food, plant-based like a pro, our online cooking course is a natural choice. If you’re looking for a way to make grocery shopping and meal preparation easier, check out  Forks Meal Planner. For healthy recipes in the palm of your hand, we’ve even got a mobile recipe app so you’ll be inspired, wherever you are.

Would You Prefer a Gradual Change to Whole-Food, Plant-Based Eating?

We know that a sudden shift to plant-based eating isn’t for everyone. We asked one of our expert contributors, Craig McDougall, MD, for his advice: “Add around 1,000 calories of legumes, whole grains, and starchy vegetables to your everyday routine. These starchy foods keep you full and satisfied, so you’ll naturally eat less of the animal products and processed foods that are making you sick.” Dr. McDougall has plenty of other great advice to share.

Forks Over Knives founder Brian Wendel has some good tips too. He encourages people to “not sweat the small stuff” and to look at the big picture instead: “Focus on the big changes like switching from meat, milk, and eggs to whole plant foods. Such changes dramatically improve the nutritional composition of your diet, so this is where you will find the most noticeable and measurable improvements in your health.”

The time to start making the change is now. You’ll be glad you did.

Forks Over Knives Useful Resources and Reading

Forks Over Knives Tools and Books

• Plant-based diet meal planner and grocery list
• Plant-based diet cooking course
• Plant-based diet recipe app
• Plant-based diet books

Forks Over Knives Helpful Articles

• 5 Tips for Turning Healthy Behaviors Into Habits That Stick
• Cooking for One: 5 Tips and 15 Recipes
• Nutritionist’s List: Stock up on These Healthy Low-Cost Staples
• 22 Healthy Foods to Stock Your Fridge
• These Three Kitchen Tips Will Change the Way You Cook

Your Plant-Based Questions, Answered

We’re sure you’ve got plenty of questions about the move to a whole-food, plant-based diet, and we’re here to help.

How do I know if a whole-food, plant-based diet is for me?

You don’t—until you try it! So many people who make the switch report feeling much better, having less fatigue, and losing weight, and otherwise enjoying a healthy lifestyle. We make the switch super easy with our extensive tools and resources.

Once you get started, it’ll be easier to keep going. As Dr. Craig McDougall says, “Once you have more energy, have lost some weight, or your stomach pain has disappeared, then it’s easier to continue eating healthfully. One of the best motivators for people transitioning to plant-based eating comes from how great they feel and how much more they can do in their lives once they’re feeling healthier.”

Can I eat a plant-based diet on a budget?

Whole-food, plant-based eating is cheaper than you think. Fresh produce goes a long way, and whole grains, potatoes, and beans are some of the most affordable bulk foods you can buy. Create meals around these staple items and you’ll definitely spend less than you do on a diet rich in meat and other animal products.

Useful Reads:

• Nutritionist’s List: Healthy Low-Cost Staples
• Strategies for Affordable Cooking and Eating
• How I Ate Well on $5 a Day

How can I eat whole-food, plant-based while traveling or away from home?

You will need to plan ahead a little, but it’s pretty easy to find whole-food, plant-based meals on the go. You can usually find fruit and dishes made with pasta, rice, and potatoes wherever you are. With a little creativity and flexibility, you can also prepare some fantastic food to take with you.

Useful Reads:

• Plant-Strong on the Road
• 7 Tips for Succeeding on a Plant-Based Diet
• How to Eat Healthy in College

How do I eat out on a plant-based diet?

Most restaurants are very accommodating of dietary needs, and you should be able to review their menu online. Scan the menu in advance to see if a restaurant offers vegan options, and you’re already most of the way there. When you’re unsure, simply call ahead, explain your preferences, and they will probably be able to accommodate you.

How do I make sure I get the nutrients I need?

Whole plant foods contain all the essential nutrients (with the exception of vitamin B12) we need. You can get some B12 from fortified foods such as plant-based milks and breakfast cereals, but the best source is a simple B12 supplement. (In fact, the U.S. Department of Health and Human Services recommends supplemental B12 for all adults over age 50 because as we age, many people lose the ability to absorb vitamin B12 from food sources.)

Useful Reads:

• Why Every Vegan and Vegetarian Needs Vitamin B12
• Why You Don’t Need Dairy for Calcium
• Do Vegans and Vegetarians Get Enough Protein?
• 7 Ways Milk and Dairy Products are Making You Sick

Is eating a whole-food, plant-based diet the same as being vegan?

While there are certainly some similarities between eating a whole-food, plant-based diet and being vegan, there are some differences as well.

Vegans avoid all animal products or exploitation in food, clothing, shoes, or any other aspect of their lives. Vegans do not necessarily focus on whole plant foods; they may eat refined and processed foods, although many choose not to.

By comparison, a whole-food, plant-based diet is defined as one that eliminates or minimizes all animal products and highly refined foods, including oil. That being said, FOK teaches the gold standard plant-based diet, which is completely free of animal products and therefore vegan.