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According to Nielsen’s data Vegetable meat saw a 264 percent increase in sales at the start of the epidemic. Whether or not this trend continues, it is evident that consumers are becoming more interested in eating plants.

An advanced plant-based diet focuses primarily on plants such as fruits, vegetables, grains, beans, nuts and seeds, but it does not eliminate animal products completely. Here are 10 common myths about eating plants.

1. Plant foods cannot provide enough protein

U.S. Department of Health and Human Services reports It reports that about three-quarters of Americans eat a diet low in fruits and vegetables, while more than half of them meet or exceed protein recommendations. Meat is often touted as the most important source of protein for cannibals, but protein is found in all foods – even pasta made with whole grains, oats, or vegetables. Beans, legumes, nuts, and seeds are just a few of the plants that are packed with protein. One cup of lentils contains 18 grams of protein, for example, as opposed to 22 grams for one serving of beef. By focusing on a variety of whole foods, plant eaters can consume enough protein each day.

2. Vegetable meat substitutes that are flavorless (and have no texture)

Tofu has long been a staple food as a meat substitute, but vegetarian food offers a lot. Seitan, often called “wheat meat,” is made by filtering starch from wheat to produce high-protein gluten with a texture similar to chicken. Tempeh is made by fermenting soybeans and can be soaked, fried, steamed, or eaten raw, it has a subtle nutty flavor, and companies like Lightlife , The largest manufacturer of American algae, also offers flavors such as triple grain, flaxseed, smoked, and buffalo tempeh. Endless combinations of beans, chickpeas, lentils, herbs, spices, and grains can be turned into delicious vegan burgers, meatballs, ground meat, and even bacon.

3. Vegetarian ingredients and limited restaurant options

From restaurants to the grocery aisle, chefs and companies are responding to consumer demand for vegan options. In March 2020, the Good Food Institute and the Vegetarian Food Association Calculated Total vegetable retail sales reached $ 5 billion in 2019, an 11 percent increase over the previous year, which is nearly five times faster than total food retail sales in the United States. And the OpenTable reported That in 2019, vegetarian reviews on its platform increased by 136 percent compared to 2017. From bologna fillet to Mexican ground beef, there is a vegan option for nearly any meats craving.

4. A vegetarian meal will not be full

Processed foods are rich in refined starch and sugar that is easily digestible, which means that they are less filling. Whole foods are rich in dietary fiber naturally which breaks down slowly, making the body feel full for longer. With both fiber and protein, some plant-based proteins can be more filling than animal-based meat options. Eating healthy fats from nuts, seeds, olives, avocados and coconut adds more satiation. As long as there are plenty of whole foods, a plant-based diet can provide sustained energy throughout the day – while reducing cravings.

5. Eating a future plant-based diet is very expensive

By focusing on minimal processed foods, seasonal shopping at farmers’ markets when possible, and purchasing staples such as nuts, beans and legumes in bulk, many eaters save money by switching to a vegetarian diet. Rising consumer demand for vegetarian products also means more companies join the market, and supermarkets offer their own brands. With a more established supply chain, meat, cheese, yogurt and vegan egg alternatives can be affordable for all budgets.

6. It is difficult to eat complete proteins on a forward vegan diet

The idea that plant proteins must be incorporated at the same meal to provide a complete protein is a long-standing myth. It says the Academy of Nutrition and Dietetics “The terms complete and incomplete are misleading with regard to plant protein. Protein from a variety of plant foods, eaten throughout the day, provides enough of all the essential (essential) amino acids when caloric requirements are met.” Even if it is eaten at different meals and times, the body will still collect the essential amino acids it needs on its own.

7. Advanced plant diets lack nutrients

Plants are among the most nutrient-dense foods available. Leafy vegetables and legumes, for example, are rich in calcium. Beans and lentils are rich in protein and fiber, low in fat, and provide essential vitamins and minerals. Many plant eaters cook with nutritional yeast, which contains B12, a nutrient found primarily in animal products. Focusing as much as possible on a variety of whole foods will provide more than adequate nutrients. The good trick is to eat a rainbow: Colorful foods contain many essential vitamins and antioxidants, and the different colors ensure a variety of ingredients (and flavor!).

8. Meat substitutes are ultra-processed and unsustainable

With the forward growing popularity of eating plants, meat alternatives have appeared everywhere from baseball fields to fast food restaurant chains. But many products labeled “vegan” actually undergo the same amount of processing as typical fast foods, only without the use of animal products. With the additional processing, comes a larger environmental footprint as well. The best way to choose alternative meats is to check the ingredient label, and pick those who have short ingredient lists with well-known names. Lightlife Plant-Based Burger It, for example, is made with only 11 ingredients with nothing that has been industrially processed, and the company has committed By reducing its environmental impact Increased by 50 percent by 2025.

9. Children should not eat a plant-based diet

An article has been published By the National Center for Biotechnology Information (NCBI) It is noted that advanced plant-based diets can meet the nutritional needs of not only children but expectant mothers, nursing mothers and infants. The teachers agree. Los Angeles public schools introduced meat-free Mondays into their cafeterias in 2013, and New York City, the largest public school system in the United States, began meat-free Mondays in 2019. As vegetarian eating gains popularity, more vegan alternatives are preferred. For children. Like hot dogs and chicken nuggets, they hit grocery shelves.

10. Vegan products are always healthier

Not all plant products are created equal. While French fries are derived from plants, they are also rich in oil and salt. The plant-based Impossible Whopper may have fewer calories than the original Whopper, but it has more sodium. A frequent culprit for this is the vegetable burger, which is considered a healthy food but is often full of sugars and unrecognizable ingredients. The key to a healthy and nutritious diet is that of minimally processed whole foods. Look for vegan products with a small ingredient list (which often translates into a more environmentally sustainable option, too).

Republished with permission from Food Tank .

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