Plant-based: Difference between revisions

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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.}}
 
 
This page is about ways to eat well with at least 95% of protein/calories coming from ''plants.''
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==Balanced diets==
{{minor|Despite a lot of misinformation out there,}}
'''It is''' possible to meet 100% of your [[nutrition]]al 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.'''
 
 
{{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.
* Get most of your calories from basically anything you want.
** 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.}}
** Even junk food is also okay, surprisingly. The overall diet will still be healthy, if you eat the soups and take the multivitamin.
** This doesn't mean you should go crazy and always binge on carbs & fats{{x|because if you eat more calories than you burn, you ''will'' eventually gain weight}}, but you still need some. And if you ''only'' eat lentils & vegetables{{x|which do still have some carbs, just ''relatively'' less}}, you ''won't get enough'' calories {{light|(despite getting enough protein and other nutrients)}}. See nutrition analysis below.
* Other useful foods include sunflower seeds, peanut butter - these have both protein and calories.
* Include '''root vegetables''' such as carrots, onions, beets and garlic - whichever are cheap. They can be added to the soups.
* 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, see some of the examples below - 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.}}
 
===Nutrition examples===
<tabs><tab name="cheap home cooking">
'''cheap home cooking''' <!-- NOTE: tab titles are repeated here to avoid confusion if the tabs span 2 rows on small screens -->
 
A balanced diet with beans, root vegetables, and other ordinary foods.
 
[https://olam.wiki/nutrition.html?targets=averaged&timescale=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]
 
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.
* Yes it's all vegan!
 
 
 
</tab><tab name="junk food method">
'''junk food method'''
 
Yes, it is possible to construct healthy diets with junkfood, in some cases.
 
[https://olam.wiki/nutrition.html?targets=averaged&timescale=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]
 
Notes:
* Even 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="low carb">
'''low carb'''
 
{{empty}}
 
 
 
</tab><tab name="expensive cliché vegan diet">
'''expensive cliché vegan diet'''
 
Not an example of the principles above. This tab is included for '''comparison.'''
 
This vegan diet is still nutritionally balanced but far more expensive.
 
 
{{empty}}
 
 
 
</tab><tab name="global food supply"> <!-- TALK: maybe move [this tab and the next tab] to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections? -->
'''global food supply'''
 
This tab is for research purposes.
 
Suppose the world went vegan but all the same food crops are grown{{x|albeit in smaller quantities, since everything is more efficient when you don't have animal factory farms and feedlots}}.
{{minor|In other words, crops get used for making food directly, instead of animal feed.}}
 
This tab shows how a balanced diet would work. A multivitamin is once again essential.
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See in nutrition calculator]
-->
 
Notes:
* Farmers ''could'' grow other crops instead.
** See the next tab for an extreme example. <!-- ** The {{alt|humanitarian|environmental|animal ethics}} benefits would hold just as well, in most cases. -->
 
* This analysis shows just the raw ingredients. Recipes can be added to this wiki.
** Recipe ideas:
*** Corn muffins: using corn flour, wheat flour, sugars, soy, etc.
*** Soy milk: The soybeans are cooked, pureed and filtered. The solid parts (filtered out) are used in the muffins.
 
* {{p2|(Note about shortcomings)|~ The multivitamin is slightly low in Vitamin A. This is just specific to the one in the nutrition calculator. Other multivitamins could be formulated to have more vitamin A. Farmers could also just grow more carrots and sweet potatoes, which would also have vitamin A.<br /><br />~ Potassium is also slightly lacking, but this isn't really a problem in practice. The recommended daily intake of potassium was set high (4700 mg/day) to account for the fact that some people eat too much sodium. If you eat only the minimum sodium requirement (1500mg/day), you'll only need about 3500mg/day potassium, which this diet provides.<br /><br />~ Choline is still not completely confirmed to be essential. The human body can produce its own choline, and there are no known cases of choline deficiency in non-hospitalized people who get enough of other nutrients. Choline consumption is probably only essential to people with specific health conditions.}}
 
</tab><tab name="extreme amounts of vegetables">
'''extreme amounts of vegetables'''
 
This tab is for research purposes.
 
This '''theoretical''' diet comes from research on [[crop choices]]. If farmers around the world grew only the highest-yielding crops of their local regions, the global food supply would look like this! Calories & protein come from the sheer volume of vegetables grown, mostly. For people to be able to eat that many vegetables, most of it would have to be [[powderization|powderized]] and used as flour. There would still be some fresh produce, of course.
<!--
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See in nutrition calculator]
-->
 
Notes:
* This diet appears to work without a multivitamin. But since most of the vegetables would be powderized, then some nutrients would be lost. A multivitamin would still be needed to make up for this.
* {{p2|(Note about shortcomings)|Vitamin D and B12 are the only nutrients naturally lacking. Both can be supplemented, and D can also be obtained via sun exposure.}}
 
</tab><tab name="typical western diet">
'''typical western diet'''
 
Not an example of the principles above. This tab is included for '''comparison.'''
 
{{empty}}
</tab></tabs>
 
==Rationale==
 
Plant-based diets are beneficial for a few reasons:
<div class="expandable-bullets">
* Humanitarian & environmental:
** Feeding crops to farm animals is a [[food funnel|net loss of food]]. This makes it harder to [[feed the world]]. It also worsens all the environmental impacts of [[food]]: more crops have to be grown; more [[land]] is needed - thus more [[habitat loss]].
** While it's true that some animals can eat [[pasture|grass]], there are [[limits to sustainable animal consumption|limits to how much meat & dairy can be produced from this alone]].
* Animal ethics:
** [[Factory farms]] (where animals are treated very badly) meet most of the world's demand for meat, milk and eggs. Less-cruel farming practices exist, but are less productive. To get rid of factory farms, we're going to have to consume fewer animal products. {{x|And maybe [[lab-grown meat]] could change this one day, but it's not scalable enough yet.}}
* Health:
** Vegan or not, either way it's possible to get all the nutrients you need.
** Plant-based eating ''might'' have additional benefits via consuming more antioxidants and fewer carcinogens. {{rn}}
** Just make sure you actually get enough [[nutrition]]. A plant-based diet ''done wrong'' will cause your health to suffer. Hopefully this page has enough guidelines to prevent this.
</div>
 
====In summary====
If people ate fewer animal products{{x|this does not require 100% veganism, but let's just suppose if people collectively decide to cut out 2/3 of all animal consumption (changes would be biggest in ''developed countries'', as that's where most meat is currently consumed)}},
* [[Deforestation]] could finally be stopped, and
* Massive amounts of farm [[land]] could be [[rewilding|rewilded]], and
* {{light|Even with less crop production,}} there'd be more than enough surplus food to end global [[hunger]], and
* [[Factory farms]] could be abolished.
 
<!-- old style of phrasing:
: * Humanitarian benefits:
: ** There would easily be enough surplus [[food]] to end all global [[hunger]].
: * Environmental benefits:
: ** Far less [[land]] would be needed to feed the world (see [[food funnel]]). [[Habitat loss]] could completely stop, and massive amounts of farm land could be [[rewilding|rewilded]].
: * Animal ethics benefits:
: ** Abolition of [[factory farms]].
-->
 
With all of this, it '''also''' helps to reduce [[food waste]] {{light|(the gap between production and consumption)}} {{x|Part of this involves personal choices. Part of this involves systemic changes, especially with regards to [[farm subsidies]]}}.
 
==FAQ==
Veganism<!--especially--> is a heated topic. This section can hopefully clear up some misconceptions on both sides of the debate.
{{minor|''If you want to add more Q&A to this section, please join the {{talk}}.'' }}
 
 
{{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}}
}}
 
 
{{faq
|Aren't chickens needed on farms to control pests by eating the bugs that infest crops?
|Sometimes yes. However, this alone wouldn't even come close to producing as much chicken as people eat.
}}
 
 
{{faq
|What about [[fertilizer]]? Don't we need animals to fertilize the soil by pooping?
|Animals don't add minerals to the overall system. They can only poop out whatever minerals were already there in the soil/plants. Also, mass production of meat/dairy/eggs requires more crops, which just increases the need for fertilizer even more.
}}
 
 
'''Q:''' <q>What to do with all the animals if everyone goes vegan?</q>
 
'''A:'''
* Option 1: Keep them until they die of old age.
* Option 2: Keep slaughtering them at the same rate they currently are.
* In either case, the farmers '''stop breeding more animals'''{{x|except to maintain the species by keeping around ~0.1% of their population{{x|maybe that's more in the realm of scientists, conservationists, zookeepers etc. - but no matter who does it, it's [[Term:viable|viable]]}} }}.
* In either case, people would still eat meat ''for another year or so'', after '''pledging''' to go vegan.
* Maybe the "pledge" part is weird and hypothetical, but so is the idea of everyone going vegan tomorrow.
* If everyone ''gradually''{{x|as in, people slowly phase out meat in their diets - or people go "cold turkey" vegan but each starting from a different day - or anything in between: there wouldn't need to be a whole lot of coordination between people necessarily; just a general trend of being more plant-based}}went vegan, there'd be no "shock in demand"{{x|as economists would say}}, and thus no "what do we do with the animals". Farmers already control how many animals are bred. They would just breed fewer of them.

Latest revision as of 05:50, 20 February 2024

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