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'''Plant-based food''' could mean many things.
'''Plant-based food''' has many options.
{{minor|There are countless dietary choices that could be healthy, unhealthy, cheap, expensive, low-calorie, high-calorie, low-protein, high-protein, etc.}}
{{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.''
This page is about ways to '''eat well''' with at least 95% of protein/calories coming from ''plants.''
<!--
<!--
==Some pictures==
==Some pictures==
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==Balanced diets==
==Balanced diets==
{{minor|Despite a lot of misinformation out there,}}
{{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.'''
'''It is''' possible to meet all of your [[nutrition]]al needs by eating 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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** Use these to '''make [[soups]]''' - eat soup with every meal.
** Use these to '''make [[soups]]''' - eat soup with every meal.
* Get most of your calories from basically anything you want.
* 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.}}
** 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.
** 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 examples below.}}
** 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 examples below.}}
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* '''Take a daily [[multivitamin]].'''
* '''Take a daily [[multivitamin]].'''
** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables.
** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables.
*** Nutrients lost when [[food preservation|extending the shelf life]] of fruits & vegetables: Vitamin C, and to some extent certain B vitamins.
*** The absolute cheapest possible diet would be just grains and legumes. These don't naturally have any vitamin C to begin with, and a few other nutrients are lacking as well. But a multivitamin would fill in almost everything that is missing. <sup>[Nutrition calculator example coming soon]</sup>
** The human body needs over 30 different nutrients; most people are lacking in at least a few.
** 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.
** 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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[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]
[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]


[[File:nutritionCalculator-cheapHomeCooking1.png]]
Screenshot:
 
[[File:nutritionCalculator-cheapHomeCooking1.png|border]]


Notes:
Notes:
* Multivitamin is essential here.
* Calcium is supplemented too (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
* 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.}}.
* 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!
* Yes it's all vegan!


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[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]
[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]


[[File:nutritionCalculator-junkFood1.png]]
Screenshot:
 
[[File:nutritionCalculator-junkFood1.png|border]]


Notes:
Notes:
* Multivitamin is essential here.
* Calcium is supplemented too (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
* Even if the cookies have small amounts of dairy etc., the vast majority of calories & protein are still coming from plants.
* 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.




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'''low carb'''
'''low carb'''


{{empty}}
[https://olam.wiki/nutrition.html?targets=averaged&timescale=1&name0=Beans%2C%20black%20turtle%2C%20mature%20seeds%2C%20raw&amount0=175&color0=rgb(51%2C%2051%2C%2051)&name1=Tomatoes%2C%20crushed%2C%20canned&amount1=320&color1=rgb(255%2C%200%2C%200)&name2=Onions%2C%20raw&amount2=100&color2=rgb(255%2C%20255%2C%20204)&name3=Peppers%2C%20jalapeno%2C%20raw&amount3=50&color3=rgb(0%2C%20204%2C%200)&name4=Salt%2C%20table&amount4=1&color4=rgb(255%2C%20255%2C%20255)&name5=Seeds%2C%20sunflower%20seed%20kernels%2C%20dried&amount5=125&color5=rgb(204%2C%20204%2C%20204)&name6=Spinach%2C%20raw&amount6=125&color6=rgb(0%2C%20153%2C%200)&name7=Peanut%20Butter%2C%20smooth%20(Includes%20foods%20for%20USDA's%20Food%20Distribution%20Program)&amount7=125&color7=rgb(204%2C%20153%2C%20102)&name8=Multi-vitamin-and-mineral%20supplement%20(one-a-day)%2C%201%20gram%20%3D%201%20pill&amount8=1&color8=rgb(255%2C%20153%2C%20255) See in nutrition calculator]


Screenshot:
[[File:nutritionCalculator-lowCarb1.png|border]]
Notes:
* Multivitamin is essential here.
* This analysis shows the raw ingredients. Cooking instructions / recipes will be added to this wiki soon.
* Yes it's all vegan!




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{{empty}}
{{empty}}


</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>




<!-- TALK: maybe move these next 2 tabs to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections? -->
<!-- TALK: maybe move these next 2 tabs to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections? -->
 
<!--
</tab><tab name="global food supply">
'''global food supply'''
'''global food supply'''


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Notes:
Notes:
* Farmers ''could'' grow other crops instead.
* 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. -->
** See the next tab for an extreme example. {{null| ** 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.
* This analysis shows just the raw ingredients. Recipes can be added to this wiki.
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* {{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.}}
* {{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'''
'''extreme amounts of vegetables'''


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* 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.
* 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.}}
* {{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==
==Rationale==


Plant-based diets are beneficial for a few reasons:
Reasons for choosing plant-based:
<div class="expandable-bullets">
<div class="expandable-bullets">
* Humanitarian & environmental:
* Humanitarian & environmental:
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==FAQ==
==FAQ==
Veganism<!--especially--> is a heated topic. This section can hopefully clear up some misconceptions on both sides of the debate.
Veganism 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}}.'' }}
{{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.
}}




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{{faq
{{faq
|Aren't plant proteins less digestible?
|Aren't plant proteins less digestible?
|Not if they're cooked/blended properly and you have good [[gut flora]]. {{npn}}
|Not if they're cooked/blended properly and you have good ''gut flora''. {{npn}}
}}
}}


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* Option 1: Keep them until they die of old age.
* Option 1: Keep them until they die of old age.
* Option 2: Keep slaughtering them at the same rate they currently are.
* 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, 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.
* 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.
* 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.
* 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.
''More FAQ coming soon.''
==See also==
* [[Food]]
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