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| '''Plant-based food''' could mean many things.
| | #REDIRECT [[Plant-based food]] |
| {{minor|There are countless dietary choices that could be healthy, unhealthy, cheap, expensive, low-calorie, high-calorie, low-protein, high-protein, etc.}}
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| This page is about ways to eat well with at least 95% of protein/calories coming from ''plants.''
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| <!--
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| ==Some pictures==
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| <gallery mode=packed-hover>
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| Bowl_of_chili.jpg
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| GarlicBread.jpg
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| Yellow_Split_Pea_Soup.jpg
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| Corrugated_Potato_Chips_-_Kolkata_2014-11-25_9689.JPG
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| Chili-Harvest-2012.jpg
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| Fagioli cannellini all'uccelletto.jpg
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| Rotini_with_boiled_carrots,_in_a_broth_of_pumpkin,_carrots,_ginger,_and_Ning_Chi_garlic_chili_paste_-_Massachusetts.jpg
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| 08401_Beetroot_soup_with_vegetables_and_beans,_Sanok.jpg
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| Layered_chocolate_cake.jpg
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| Carrot-_and_Beetroot_Juice.jpg
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| Yeul_Ramen_20210817_003.jpg
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| Dal_curry_(3277938419).jpg
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| French_fries_with_mushroom_sauce.jpg
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| Rice_and_Daal_with_Allo-Pyaaz_Ki_Sabzi.jpg
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| Culinary_fruits_front_view.jpg
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| Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg
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| </gallery>
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| -->
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| ==Balanced diets==
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| {{minor|Despite a lot of misinformation out there,}}
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| '''It is''' possible to meet 100% of your nutritional needs with just plants{{x|meaning: ''without relying on animal products''. These plant-based diets still do include low-cost ''supplements''}}. It also '''doesn't have to be expensive.'''
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| {{minor|To eat more healthy ''and'' more cheaply than most people do,}}
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| Use these principles as a guide:
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| <div class="expandable-bullets">
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| * Get most of your protein from '''dried peas, lentils, and beans.'''
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| ** Use these to '''make [[soups]]''' - eat soup with every meal.
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| * Get most of your calories from basically anything you want.
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| ** Cheapest options include grains{{x|i.e. rice, pasta, oats, cornmeal etc}}, potatoes, oils, any baked goods (even sweets). {{p2|[Note about carbs]|~ For most people, carbohydrate-rich foods should be okay as long as you [[exercise]] and include all the nutritious foods in these guidelines.<br /><br />~ When in doubt, choose whole grains.<br /><br />~ Not suited for people with diabetes.}}
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| ** Even junk food is also okay, surprisingly. The overall diet will still be healthy, if you eat the soups and take the multivitamin.
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| * Other useful foods include sunflower seeds, peanut butter - these have both protein and calories.
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| * Include '''root vegetables''' such as carrots, onions, beets and garlic - whichever are cheap. They can be added to the soups.
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| * Buy fresh fruits occasionally, when they go on sale.
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| ** This diet doesn't rely on them for ''vitamins'' - but over-ripe fruits have a ''probiotic'' effect which can greatly improve digestion.
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| * '''Take a daily [[multivitamin]].'''
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| ** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables.
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| ** The human body needs over 30 different nutrients; most people are lacking in at least a few.
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| ** 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.
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| </div>
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| If this doesn't seem balanced on first glance, here are some examples to show it is:
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| * {{minor|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}}
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| * {{minor|Note: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}}
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| <tabs><tab name="cheap home cooking">
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| A balanced diet with beans, root vegetables, and other ordinary foods.
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| [https://olam.wiki/nutrition.html?targets=averaged×cale=1&name0=Rice%2C%20white%2C%20long-grain%2C%20parboiled%2C%20enriched%2C%20dry&amount0=100&color0=rgb(204%2C%20204%2C%20204)&name1=Lentils%2C%20raw&amount1=100&color1=rgb(204%2C%20153%2C%20102)&name2=Oil%2C%20canola&amount2=25&color2=rgb(255%2C%20255%2C%200)&name3=Carrots%2C%20raw&amount3=50&color3=rgb(255%2C%20153%2C%200)&name4=Seasoning%20mix%2C%20dry%2C%20chili%2C%20original&amount4=30&color4=rgb(153%2C%200%2C%200)&name5=Spices%2C%20parsley%2C%20dried&amount5=3&color5=rgb(0%2C%20153%2C%200)&name6=Potatoes%2C%20flesh%20and%20skin%2C%20raw&amount6=234&color6=rgb(255%2C%20255%2C%20204)&name7=Corn%20grain%2C%20yellow&amount7=100&color7=rgb(255%2C%20255%2C%20153)&name8=Beans%2C%20black%2C%20mature%20seeds%2C%20raw&amount8=100&color8=rgb(102%2C%20102%2C%20102)&name9=Peas%2C%20green%2C%20split%2C%20mature%20seeds%2C%20raw&amount9=100&color9=rgb(0%2C%20204%2C%200)&name10=Calcium%20carbonate&amount10=1&color10=rgb(255%2C%20255%2C%20255)&name11=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amount11=1&color11=rgb(255%2C%20153%2C%20255) See in nutrition calculator]
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| TODO: add screenshot of nutrition calculator here
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| Notes:
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| * 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.}}.
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| * Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
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| </tab><tab name="junk food method">
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| Yes, it is possible to construct healthy diets with junkfood, in some cases.
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| [https://olam.wiki/nutrition.html?targets=averaged×cale=1&name0=Snacks%2C%20potato%20chips%2C%20barbecue-flavor&amount0=200&color0=rgb(255%2C%20204%2C%20153)&name1=Cookies%2C%20chocolate%20sandwich%2C%20with%20creme%20filling%2C%20regular&amount1=200&color1=rgb(153%2C%20102%2C%2051)&name2=Peas%2C%20green%2C%20split%2C%20mature%20seeds%2C%20raw&amount2=200&color2=rgb(0%2C%20204%2C%200)&name3=Carrots%2C%20raw&amount3=50&color3=rgb(255%2C%20153%2C%200)&name4=Calcium%20carbonate&amount4=1.5&color4=rgb(255%2C%20255%2C%20255)&name5=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amount5=1&color5=rgb(255%2C%20153%2C%20255) See in nutrition calculator]
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| TODO: add screenshot of nutrition calculator here
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| Notes:
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| * Even if the cookies have small amounts of dairy etc., the vast majority of calories & protein are still coming from plants.
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| * Calcium is supplemented (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
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| </tab><tab name="low carb">
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| {{empty}}
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| </tab><tab name="expensive cliché vegan diet">
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| Not an example of the principles above. This tab is included for ''comparison.''
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| This vegan diet is still nutritionally balanced but far more expensive.
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| {{empty}}
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| </tab><tab name="typical western diet">
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| Not an example of the principles above. This tab is included for ''comparison.''
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| {{empty}}
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| </tab></tabs>
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| <!--
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| ==Rationale==
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| -->
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| ==FAQ==
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| {{faq
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| |I thought vegan diets were expensive! You're saying they're cheap?
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| |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.
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| }}
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| {{faq
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| |Don't vegans eat mostly salad and greens with little protein & calories?
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| |Not necessarily. See examples above.
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| }}
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| {{faq
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| |Does eating this many beans make you fart all the time?
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| |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.
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| }}
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| {{faq
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| |Aren't plant proteins less digestible?
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| |Not if they're cooked/blended properly and you have good [[gut flora]]. {{npn}}
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| }}
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