There is growing evidence that moving to a more plant-based diet promotes healthy aging and extends lifespan.
A recent study in Norway found that switching from a typical meat-and-dairy-based Western diet to a plant-based diet could add more than a decade to young adults’ life expectancy, while the elderly have been shown to have many positive experiences. health benefits.
A high intake of legumes, beans, nuts, whole grains, fruits and vegetables lowers the risk of developing chronic diseases such as heart disease, cancer and diabetes, and lowers weight, blood pressure, blood sugar and cholesterol levels. helps lower it. It is associated with improved cognitive function and a reduced risk of developing cognitive decline and dementia.
It’s never too late to add a plant-based diet to your routine or switch to a vegetarian or vegan diet, says a registered dietitian and nutritionist who specializes in plant-based diets and is vegan herself. Alyssa Fontaine says,
“Most of my clients over the age of 50 come to me and say, ‘I used to be thin, but I don’t look like I’ve lost 10 or 15 pounds anymore. After the age of 30, we lose muscle mass, our metabolism slows down, and some body types can slow us down.We sit at our desks.A plant-based diet should include enough protein and fiber and you won’t gain weight.”
Fontaine says she promotes a diet that is heavy on whole foods and shines light on packaged options.
Despite persistent myths that plant-based diets don’t provide enough protein, Fontaine says it’s easy to achieve a complete nutritional profile with just the right amount of protein.
“Our society tends to eat too much protein. It is very easy to get protein as a vegan. We need 0.9 grams per day, so we don’t need anything more than an omnivore.”
Nuts, nut butters, beans, tofu, soybeans, other plant-based milks, and even carbohydrates and vegetables provide enough protein to meet your body’s needs.
If you choose to add a plant-based diet or switch to a plant-based diet, pantry staples include chickpeas, lentils, black beans, edamame, nuts, rich vegetables, coconuts and extra virgin olives. Contains healthy oils.
For those unfamiliar with a plant-based diet, Fontaine recommends trying out a collection of tempting recipes. Many great plant-based recipes can be found in cuisines around the world, so be open to new tastes.
Her Instagram @alyssafontainerd has a wealth of recipes, and she also recommends the sites pickupprimes.com and rainbowplantlife.com for information and recipes.
And while grocers continue to expand their plant-based offerings, Fontaine cautions against overly reliant on ultra-processed ingredient-heavy choices. , cashew-based “cream cheese,” plant-based yogurt, and pasta made with chickpeas and black beans.
Fewer ingredients are better, she says.
Here are some of Fontaine’s favorite fall recipes.
baked hummus pasta
A plant-based twist on the viral ‘TikTok pasta’
- 2 cups dried pasta (fusilli or penne, plain or brown rice)
- 2 pints (4 cups) cherry tomatoes
- 1/3 cup (or less) olive oil
- 1/2 teaspoon salt
- 1/4 tsp.pepper
- 1 1/2 cups garlic hummus
- 1/4 cup chopped fresh basil
- Preheat oven to 400°F
- Put tomatoes, olive oil, salt and pepper in a heatproof dish and mix. Add hummus on top and bake for 30 minutes.
- Meanwhile, cook pasta according to package directions.
- Once the hummus and tomatoes are cooked, mix in the cooked pasta and basil.
creamy peanut stew
A pleasant flavor bomb.
- ½ cup raw brown rice
- 1 tablespoon canola oil
- 1 cup onion
- 3 cloves of minced garlic
- 4 cups vegetable stock
- 2 cups sweet potato, diced
- 2 cups canned chickpeas, rinsed and drained
- 3/4 cup tomato paste
- ¼ cup peanut butter, smooth, all natural
- 2 teaspoons cumin
- ¼ tsp.cayenne pepper
- 2 cups kale, chopped
1 lemon, juice
Optional: coriander and peanuts
- Cook the rice according to the instructions.
- Sauté the onions in a pan until translucent, then add the garlic and sauté for an additional minute.
- Add remaining ingredients except kale and bring to a boil. Reduce heat and simmer for 15 minutes.
- Stir in kale and simmer 5 minutes. Sweet potatoes should be soft.
- Served with rice and lemon juice
The story was created by content works, Postmedia’s commercial content division.
Whatcha got cookin’? | | Vancouver Sun
Source link Whatcha got cookin’? | | Vancouver Sun