An athlete-friendly plant-based diet may provide a sound nutritional option. Such eating plans typically consist of whole foods like fruits, vegetables, grains, legumes, soy products, nuts and seeds along with moderate amounts of seafood as part of an overall eating pattern.
Plant-based eaters tend to consume diets that meet or surpass current dietary recommendations for most nutrients, including fiber, potassium, calcium and vitamin D.
Vegetables
Vegetables offer many health advantages. From leafy greens and broccoli to sweet potatoes and berries, vegetables offer numerous health advantages that range from reduced inflammation and weight management benefits to providing essential vitamins such as Vitamin C, K, Potassium and Folate.
Studies consistently demonstrate the value of eating a plant-based diet rich in fruits, vegetables, whole grains and legumes while restricting refined foods, processed meats, sugar and salt intake – it promotes healthier aging while decreasing disease risks.
Transitioning to a plant-based diet should begin slowly. Each meal and snack should consist of 2/3 plants and 1/3 animal foods so you can gradually adapt.
Fruits
A plant-based diet involves choosing whole, unrefined plants as the basis of your meals. You can go all-out by forgoing all animal products; or start slowly by adding one or two plant-based meals or days per week.
Eating more plant-based foods is both healthy for you and better for our environment. Plants require less natural resources, as well as producing less greenhouse gas emissions compared to meat-based diets. The key is making smart choices about which kinds of plants you consume.
Whole Grains
Whole grains are an integral component of the Low Carb Diet (LCD), as they contain heart-healthy soluble fiber that helps curb appetite while simultaneously lowering blood pressure and cholesterol levels. Plus, they supply essential nutrients like iron and folate.
Not all grain foods and flours are created equal. Unfortunately, “whole” isn’t always clearly stated on food packages and there are various definitions of what counts as whole grains; only those containing bran, germ, endosperm and embryo (bran + germ + endosperm + endosperm) qualify as truly whole grains. Large prospective cohort studies have linked higher intakes of whole grains with decreased mortality from chronic diseases such as cardiovascular disease, cancer and respiratory illness.
Legumes
Be it creamy chickpea hummus, satisfying black bean chili or fresh mixed vegetables and legumes on a platter: these foods can all add protein to your diet while offering all nine essential amino acids and having a low glycemic index value.
Legumes are edible seeds of plants in the Leguminosae family and include beans, peas, lentils, peanuts, snap peas and lima beans – any food whose seeds grow lined up within a pod. Legumes can usually be purchased either dried or canned form for purchase.
Nuts
Nuts have long been an essential component of human diet since pre-agricultural times, providing an abundant source of plant protein as well as vitamins, minerals, phytochemicals and healthy fats.
Large population studies demonstrate that regular consumption of nuts does not lead to weight gain and has actually been associated with improved body composition. Their fats are heart-healthy and contain mono and polyunsaturates fatty acids as well as L-arginine which converts into nitric oxide and increases blood flow throughout the body.
Seeds
Seeds such as chia, flax, sunflower and sesame seeds (plus natural peanut butter or tahini) are packed with protein, fiber, healthy fats, vitamins and minerals like folate, vitamin E, iron and zinc – providing essential benefits to overall health.
Slowly incorporate plant-based foods into your diet. Even adding a handful of nuts, some seeds or cooked beans as part of dinner can add variety and add flavour – it won’t take long to change your eating habits! A plant-based diet may extend life expectancy as well as prevent common health conditions like heart disease, cancer, diabetes and obesity.
Spices
Dieting with plant-based foods can be an effective way to ward off chronic diseases and lower your risk for multiple health issues, and live longer with greater quality as you age. Studies demonstrate this evidence-backed benefit as well.
Spice seeds and herbs are dried, oil-rich fruits or leaves harvested from certain herbaceous plants that produce oil-rich produce that add flavor and aroma to food products.
Studies demonstrate the positive results of eating a plant-based diet can improve health outcomes such as lower risk for heart disease, obesity, diabetes and cancer; however, significant variation among study procedures and outcome data weakens collective evidence.
