Plant-based: Difference between revisions

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+'''Plant-based food''' could mean many things.
+{{minor|There are countless dietary choices that could be healthy, unhealthy, cheap, expensive, low-calorie, high-calorie, low-protein, high-protein, etc.}}
+This page is about ways to eat well with at least 95% of protein/calories coming from ''plants.''
+<!--
+==Some pictures==
 <gallery mode=packed-hover>
 Bowl_of_chili.jpg
@@ Line 18: / Line 25: @@
 Lipton-mug-tea.jpg
 </gallery>
+-->
+==Balanced diets==
+{{minor|Despite a lot of misinformation out there,}}
+'''It is''' possible to meet 100% of your nutritional needs with just plants. It also '''doesn't have to be expensive.'''
+{{minor|To eat more healthy ''and'' more cheaply than most people do,}}
+Use these principles as a guide:
+<div class="expandable-bullets">
+* Get most of your protein from '''dried peas, lentils, and beans.'''
+** Use these to '''make [[soups]]''' - eat soup with every meal.
+** For more flavor & nutrition, include '''root vegetables''' such as carrots, onions, beets and garlic whenever they are cheap.
+* Get most of your calories from potatoes, oils, rice/pasta, or any baked goods (even sweets).
+** Or if you're feeling lazy, just get most of your calories from junk food or '''anything you want.'''
+** Surprisingly, this can still make a healthy diet as long as you eat your soups and take a multivitamin.
+* Other useful foods include sunflower seeds, peanut butter - these have both protein and calories.
+* Buy fresh fruits occasionally, when they go on sale.
+** This diet doesn't rely on them for ''vitamins'' - but over-ripe fruits have a ''probiotic'' effect which can greatly improve digestion.
+* '''Take a daily [[multivitamin]].'''
+** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables.
+** The human body needs over 30 different nutrients; most people are lacking in at least a few.
+** Vegan or not, most people could benefit from a cheap{{x|typically amounts to about 15 cents per day}}multivitamin. You will likely feel a difference.
+</div>
+If this doesn't seem balanced on first glance, here are some examples to show it is:
+* {{minor|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}}
+* {{minor|Note: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}}
+<tabs><tab name="cheap home cooking">
+{{empty}}
+Notes:
+* This analysis shows the raw ingredients. Cooking instructions / recipes will be added to this wiki soon. In general, when you boil any food, do not drain the water; keep it for the soup. You don't want to lose some of the minerals (nutrients) {{x|relevant info: Heat doesn't destroy minerals{{x|scientific reason: the minerals are ''elements'' (on the periodic table); the vitamins are ''molecules'' that can break down at high temperatures}}, but it does destroy ''some'' vitamins. The multivitamin fully compensates for this: Most multivitamin tablets have 100% the recommended daily intake of all B vitamins and vitamin C, which are the ones that can be lost in cooking.}}.
+* Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
+</tab><tab name="junk food method">
+{{empty}}
+Notes:
+* This works regardless if the cookies have small amounts of dairy etc. The vast majority of calories & protein are still coming from plants.
+* Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
+</tab><tab name="expensive cliché vegan diet">
+{{empty}}
+</tab><tab name="typical western diet">
+{{empty}}
+</tab></tabs>
+<!--
+==Rationale==
+-->
+==FAQ==
+{{faq
+|I thought vegan diets were expensive! You're saying they're cheap?
+|There are cheap ways to be vegan, and there are expensive ways to be vegan. A healthy balanced diet is possible in both cases. See above for examples.
+}}
+{{faq
+|Don't vegans eat mostly salad and greens with little protein & calories?
+|Not necessarily. See examples above.
+}}
+{{faq
+|Does eating this many beans make you fart all the time?
+|Not if the beans are [[soups|cooked well enough]]. Gas might also be a sign that your gut needs more variety of bacteria to digest the variety of plants you eat. Include more [[probiotic foods]] such as over-ripe fruits or saurkraut. It may help to eat them towards the end of the meal.
+}}
+{{faq
+|Aren't plant proteins less digestible?
+|Not if they're cooked/blended properly and you have good [[gut flora]]. {{npn}}
+}}