Healthy HOW TO HEAL YOUR GUT ON A VEGAN DIET | best probiotic foods

HOW TO HEAL YOUR GUT ON A VEGAN DIET | best probiotic foods

Welcome back to RainbowPlantLife. Today I want to share with you some of the best foods to eat for a healthy gut. Before we get to the specific foods let’s talk about why your gut health matters. Your gut health is so important to the rest of your body’s overall health. Chances are if you have a healthy gut you probably also have a healthy body, but if you have poor gut health it might be the root cause behind some of your other health problems, ranging from physical to mental health issues.

So if you find yourself getting sick frequently and you’re not sure why, or you have brain fog and trouble focusing, it might be because you have an unhealthy gut. Your gut health is affected by a bunch of different factors such as the environment, whether you are taking certain medications, and of course your diet. And because it can be hard to control external factors like the environment, the easiest way to heal your gut is to heal your diet. When it comes to diet, there are two main things I want to talk about. The first one is probiotics.

You might have heard of probiotics before. They are the healthy gut bacteria that live in your gut microbiome. And foods that are rich in probiotics tend to be fermented foods. And a food is fermented usually by leaving it out on the counter for a long enough period of time that it’s exposed to bacteria and yeast. Of course you can’t ferment every single kind of food.

For instance you can’t just leave a chicken out on your counter and hope that after ten days it’ll be fermented and good for you. It’ll give you Salmonella so don’t try it. On the other hand, you can ferment lots of vegetables and that’s why it’s great for a vegan diet.The second part of your diet that I want to talk about is fiber. And dietary fiber acts as a food for those probiotics, enabling them to grow.

And the reason you want the healthy gut bacteria to grow is because the more you have and the more diverse your bacteria, is the healthier your gut, which means you’re less likely to have chronic illnesses and inflammation.

And you’ll find dietary fiber in fruits vegetables, whole grains legumes, nuts, seeds. So basically if you’re eating a vegan diet, particularly a whole foods based vegan diet, you’re gonna have no problem getting enough fiber. So now that we’ve talked about probiotics, let’s talk about foods that contain probiotic. Of course you can take a probiotic supplement, but they can be really expensive particularly the higher- end brands so if you want to heal your gut through food only and save some money, here are some great plant-based foods that are full of probiotics.

A really rich source of probiotics is sauerkraut, which is simply fermented cabbage. You might have had sauerkraut on a burger or hot dog before, and my favorite way is actually to pair it with a kale salad and some creamy salad dressing and a bunch of nuts and seeds.

The combination of textures and flavors is really delicious. The next food on our healthy gut list is kimchi. It’s salted and fermented cabbage, usually Napa cabbage and Korean radishes, and it’s then flavored with chili powder and a bunch of other seasonings.

It’s really delicious and like sauerkraut you can make it at home and ferment it at home or you can buy it at the store. Typically I pair kimchi with some Asian flavored food like ramen or rice, but you can put it on a sandwich or burger or really anything.The next food on our list is tempeh, which is whole fermented soy beans. I talked a lot about the nutritional benefits of this superfood in an earlier video on “where do vegans get their protein from?” so if you want to check that out and learn more about tempeh, I will link to that right here.

Our next source of probiotics are plant-based yogurts and kefirs. You might have heard that traditional dairy yogurt is a great source of probiotics and it is, but it’s not the dairy that’s the source of probiotics. It’s the live active cultures that are used to make yogurt. So most plant-based yogurts and kefirs are also going to have a high source of probiotics. These are two of my favorite plant-based yogurts and kefirs.

One is almond milk based the other is coconut milk based. If you look at the ingredients on this, you will see there are live active cultures in here. Just try to stick to the unsweetened yogurts or yogurts that have a low amount of sugar because you want to make sure that the bacteria in your gut is feasting on the probiotics, not on the sugar. Next up on our probiotic list is miso.

HOW TO HEAL YOUR GUT ON A VEGAN DIET | best probiotic foods

Miso is a traditional Japanese condiments and it’s made of fermented soy beans.

Of course you’ve put miso in miso soup which you’re served at Japanese restaurants, but I also like to put miso in salad dressings, marinades and sauces. I actually put a little bit of miso in my vegan cheese sauce because it adds that extra umami flavor. If you want to check out that recipe, I will link to that right here. Next up in our healthy gut list are olives. Once olives are soaked in brine, which is a solution of water and salt, the healthy bacteria causes them to ferment, making them a good source of probiotics.

So if you love olives as much as I do, take this as your excuse to eat as many as you want. Another salty favorite of mine are pickles. You want to make sure though you’re buying pickles that have been pickled in salt water, not in vinegar.

If they’ve been pickled in vinegar, they’re not going to have the fermentation process. And they’ll still be delicious but you won’t be getting any probiotics.

Saltwater pickles are typically sold in the refrigerated section and they might carry a label that says “active cultures”and vinegar pickles are usually sold in the shelf-stable aisle of the grocery store. Last but not least, my favorite source of probiotics is kombucha. Kombucha is a black or green tea that’s been fermented by a colony of bacteria and yeast. And you can buy kombucha at the store or you can make it at home. Now that we talked about foods that are rich in probiotics, I want to quickly talk about prebiotics.

As I mentioned earlier, probiotics are live microorganisms that need food in order to grow and flourish, and the food they eat usually comes in the form of dietary fiber, but it’s also referred to as prebiotics. Some of the best sources of prebiotics are onions, garlic artichokes, asparagus, leeks, sweet potatoes, bananas, legumes, whole grains. You get the point: stuff that vegans would eat anyways.

But I do want to mention two of my favorite sources of prebiotics because it might surprise you that they’re good for your gut. If you’re like me, you probably don’t need any excuse to eat more chocolate, but here’s just another excuse.

Chocolate is actually a prebiotic food because when you eat chocolate, the healthy gut bacteria in your microbiome ferment the compounds in cocoa. I don’t know about you, but that certainly makes me feel better about all the times I’ve eaten a dark chocolate bar in one sitting. It happens all the time, like once a week, so I feel better now.

The last prebiotic I want to talk to you about that might surprise you is red wine. And you might have heard that red wine is good for your heart, but it’s also good for your gut.

Like cocoa, red wine encourages the healthy gut bacteria to grow in your gut. Of course I feel obligated to tell you to drink responsibly and to not treat red wine as your sole source of prebiotics. Make sure you also eat vegetables and all that stuff. So the next time you have a glass of red wine and a piece of dark chocolate, or a few pieces of dark chocolate, give yourself a pat on the back because you’re doing your gut and your health a big favor. Well that does it for my video on foods to eat for a healthy gut.

If you found this video informative or helpful or learned something new, I would love it if you hit that “thumbs up”button as well as that “subscribe” button so I know that you’re enjoying these videos.

If you want to talk more about gut health, if you have questions, leave me a comment below and I would love to talk to you. Alright, I’ll see you guys next week. Thanks for watching.

Read More: Why Vegetarian Food Is the Best Food | Sadhguru with Tiffany Haddish, Keri Hilson, Chakabars

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Flashback Friday: The Gladiator Diet – How Vegetarian Athletes Stack UpFlashback Friday: The Gladiator Diet – How Vegetarian Athletes Stack Up

What effect, if any, does a vegetarian or plant-based diet have on athletic performance? Watch the video to find out. “The Gladiator Diet and the First Studies on Vegetarian Athletes” Recently, the remains of dozens of Roman gladiators were discovered in a mass grave. The clue to their identities were the rather distinct types of mortal injuries they found, like being speared in the head with a trident. Using just their skeletons they were able to reconstruct the death blows, show just how buff they really were, and even try to reconstruct their diet of barley and beans.

You can look at carbon isotopes and see what kinds of plants they ate; nitrogen isotopes reflect any intake of animal protein. You can also look at the Sulphur in their bones and the amount of strontium, leading commentators to submit that the best athletes in ancient Rome ate largely plant-based diets. Then there were the legionnaires, the Roman army troopers, famed for their abilities, also eating a similar kind of diet, suggesting “the best fighters in the ancient world were essentially vegetarian.” So, if the so-called perfect fighting machines, the great sports heroes of the day, were eating mostly grains and beans, should that tell us anything about sports nutrition and the preferred diets of elite athletes? Well, most of the Greeks and Romans were basically vegetarian, centering their diets around grains, fruit, vegetables and beans, so maybe the gladiators’ diets weren’t that remarkable.

Plato, for example, pushed plants, preferring plant foods for their health and efficiency. So yes, the Roman gladiators were known as the ‘‘barley men,’’ but is that because barley gives you strength and stamina, or was that just the basic food that people ate at the time, not necessarily for performance, but because it was just so cheap? Well, if you look at the modern Spartans, the Tarahumara Indians, the ones that run races where they kick a ball for oh, 75 miles just for the fun of it, running all day, all night, and all day, maybe 150 miles if they’re feeling in the mood. What do you get if you win? A special popularity with the ladies (although how much of a reward that would actually prove to be for a man who had been running for two days straight is questionable; though, maybe their endurance extends to other dimensions).

“Probably not since the days of the ancient Spartans has a people achieved such a high state of extreme physical conditioning.” And what did they eat? The same kind of 75 to 80 percent starch diet based on beans, corn, and squash. And, they had the cholesterol levels to prove it, total cholesterol levels down at an essentially heart attack proof 136. And it’s not just some special genetics they have— you feed them enough egg yolks and their cholesterol creeps right up.

Modern day Olympian runners eat the same stuff.

What are they eating over there in Kenya? A 99 percent vegetarian diet centered mostly around various starches. But as in all these cases, is their remarkable physical prowess because of their diets, or in spite of their diets? Or have nothing to do with their diets?

You don’t know…until you put it to the test. In spite of well-documented health benefits of more plant-based diets, less is known regarding the effects of these diets on athletic performance. So, they compared elite vegetarian and omnivore endurance athletes for aerobic fitness and strength.

So, comparing oxygen utilization on the treadmill, and quad strength with leg extensions. And the vegetarians beat out their omnivore counterparts for cardiorespiratory fitness, but their strength didn’t differ.

Suggesting, in the very least, that vegetarian diets don’t compromise athletic performance. But this was a cross-sectional study. Maybe the veg athletes were just fitter because they trained harder? Like in the National Runners’ Health Study looking at thousands of runners: vegetarian runners were recorded running significantly more on a weekly basis; so, maybe that explains their superior fitness. Though, maybe their superior fitness explains their greater distances.

Other cross-sectional studies have found no differences in physical fitness between vegetarian and non-vegetarian athletes, or even worse performance, as in this study of vegetarian athletes in India. Of course, there could be socioeconomic or other confounding factors. That’s why we need interventional studies to put different diets to the test and then compare physical performance, which we’ll explore next. In 1896, the aptly named James Parsley evidently led a successful vegetarian cycling club to victory, their competitors evidently having to “eat crow with their beef.” Evidently some Belgian put it to the test in 1904, with those eating more plant-based supposedly lifting some weight like 80 percent more times, but I couldn’t find the primary source in English.

Flashback Friday: The Gladiator Diet - How Vegetarian Athletes Stack Up

This I could find though: a famous series of experiments at Yale, published more than a century ago, on the influence of flesh-eating on endurance. Forty-nine people were compared: regular athletes (mostly Yale students), vegetarian athletes, and then just sedentary vegetarians. “The experiment furnished a severe test of the claims of those flesh-abstainers.” Much to the researchers’ surprise, the results seemed to vindicate the vegetarians, suggesting that not eating meat leads to far greater endurance compared to those accustomed to the ordinary American diet. Check it out: the first endurance test was how many minutes straight you could hold out your arms horizontally: flesh-eaters versus flesh abstainers.

The regular Yale athletes were able to keep their hands out for about 10 minutes on average. It’s harder than it sounds; give it a try… OK, but those eating vegetarian did like five times better.

The meat-eater maximum was only half that of the vegetarian average. Only two meat eaters even hit 15 minutes, whereas more than two-thirds of the meat-avoiders did. None of the regular diet folks hit a half hour, whereas nearly half of the healthier eaters did, including nine that exceeded an hour, four that exceeded two hours, and one guy going for more than three hours. How many deep knee bends can you do? One athlete could do more than 1,000—averaging 383— but they got creamed even by the sedentary plant-eaters.

That’s the crazy thing; even the sedentary abstainers surpassed the exercising flesh-eaters. The sedentary abstainers were, in most cases, physicians who sat on their butts all day. I want a doctor that that can do a thousand deep knee bends! And then in terms of recovery, all those deep knee bends left everyone sore, but more so among those eating meat. Among the vegetarians, of two that did like 2,000 knee bends, one went straight off to the track to run and another went on to their nursing duties.

On the other hand, among the meat-eaters one guy reached 254, went down once more and couldn’t get back up, had to be carried away, and was incapacitated for days; another impaired for weeks after fainting. It may be inferred without reasonable doubt, concluded the once skeptical Yale researcher, that the meat-eating group of athletes was very far inferior in endurance to the vegetarians, even the sedentary ones.

What could account for this remarkable difference? Some claimed that flesh foods contained some kind of “fatigue poisons,” but one German researcher who detailed his own experiments with athletes offered a more prosaic answer. In his book on what looks like physiological studies of uber-driving vegetarians— I told you I only know English— he conjectured that the apparent vegetarian superiority was just due to their tremendous determination to prove their point and spread their propaganda, so they just make a greater effort in any contest than do their meat-eating rivals.

The Yale researchers were worried about this, and so special pains were taken to stimulate the flesh-eaters to the utmost, appealing to their college pride. Don’t let those lousy vegetarians beat the “Yale spirit.” The experiments made it into The New York Times. Yale’s flesh-eating athletes— sounds like a zombie movie— beaten in severe endurance tests. Yale professor believes that he has shown definitely the inferiority in strength and endurance tests of meat eaters compared to those who do not eat meat.

Some of Yale’s most successful athletes took part in the strength tests, and Professor Fisher declares they were obliged to admit their inferiority.

How has the truth of this result been so long obscured? One reason, Professor Fisher suggested, is that vegetarians are their own worst enemy. In their fanaticism, they jump from the premise that meat eating is wrong—often based on scripture or some kind of dogma—and jump from that to meat-eating is unhealthy. That’s not how science works and such logical leaps get them dismissed as zealots and prevent any genuine scientific investigation.

Lots of science, even back then, was pointing a distinct trend towards more plant-based eating, and yet the word vegetarian— even 110 years ago—had such a bad, preachy rap that many were loath to concede the science in its favor. The proper scientific attitude is to study the question of meat-eating in precisely the same manner as one would study the question of anything else..

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9 Lessons in Life People Learn TOO LATE9 Lessons in Life People Learn TOO LATE

Hey, Sancta goers, and welcome back to our channel. Thank you so much for all the love you’ve given us. Your ongoing support has helped us make psychology and mental health, more accessible to everyone. So thank you. Now let’s continue.

In hindsight, have you ever wished you’d listened to that good piece of advice or wished you would have taken that hard to swallow pill? Maybe if you had things that have turned out a bit better, maybe it was something like that, SAT doesn’t determine the entire course of your life or being nice is sometimes more important than being right.

No matter what age or stage of life you’re in, it’s never too late to learn some new tricks. Here are nine hard truths you need to know to help you live with as few regrets as possible. Number one, you will never be younger than you are now.

This is a simple truth. You only have a certain amount of time to live, build relationships and make the difference you wanna make in the world.

Taking action is one of the most important things you can do. Don’t wait for the perfect time or opportunity to present itself. You already have what you need to succeed, yourself.

If you wait too long, you may find that the time for action has passed. This principle can be summed up to a quote from the famous Broadway Musical Hamilton. You don’t get a win unless you play in the game, you get loved for it, you get hate for it.

You get nothing if you wait for it. Number two, life isn’t a safe, predictable formula.

There is no set rule book on how to live life. Despite what you may have been taught the regular graduate high school, get a degree and get a good job formula doesn’t guarantee you anything. While this particular formula does increase your chances of financial stability, it doesn’t guarantee your happiness.

There is no checking off X, Y, and Z, and then you’re happy and fulfilled formula. Life is messy and uncontrollable at times, and it’s far from perfect.

Sometimes you’ve got to dance to the beat of your own drama and follow your own path in life. Number three, you can’t have it all. No one’s life is perfect. If you’re looking to have an amazing social life work-life and dive deep into your many hobbies, you may end up stretching yourself way too thin.

The same concept applies if you’re still in school, if you want a perfect GPA, active social life and amazing extracurriculars, chances are you’re not going to feel good.

Taking on too many responsibilities will leave you stressed and overworked and take the enjoyment out of these activities. It’s important to prioritize what matters most to you while also keeping your limits in mind. It may be difficult to let go of some things, but you’ll probably realize how much happier you are now that you’re not having to juggle 50 different things at once. Number four, despite your expectations, nothing is ever as good or as bad as you think. Our minds have a tendency to blow things out of proportion.

Did you ever fail a test and immediately think that your life was over? Think back and reflect. Did that one failed test actually affect where you are now? Chances are, that it didn’t. When you care a lot about something, it makes you blow it out of proportion in relation to your life as a whole, whether it’s something good or bad, no one thing is going to dramatically improve or ruin your life.

9 Lessons in Life People Learn TOO LATE

Life isn’t about passing or failing. It’s a series of events and choices that make up who you are. Number five: the most important relationship is the one with yourself. This is something that can be hard to remember with all the social pressures of being in a relationship and obligations to your friends and family. However, it’s very important to prioritize your mental health.

You are important and deserve to be treated well. The people who don’t recognize this simply aren’t worth fighting for, because at the end of the day, you are the one constant in your life. As uncle Iroh put it, It’s time for you to look inward and start asking yourself the big question, who are you and what do you want? Number six, everyone has emotions and is a person just like you. We often both idolize and treat others as if they aren’t human or deserve to be put on a pedestal.

You might think to yourself, “Beyonce is perfect, she can’t ever fail.” And you might often think this about celebrities or other people who lead such different lives than yours, because they can seem so difficult to relate to.

But if everyone expected you to never make a mistake or treated you as if you didn’t have feelings, it was certainly brought a lot of pressure and strain on you. The hard truth is that although some people seem untouchable, they’re complex, flawed humans who are going through hardships and blessings and change and growth, just like you. Number seven, trust pays off.

While trusting people is hard for a lot of us more often than not, it is worth it. By opening yourself up on occasion, you can lay down a foundation for building meaningful and deep connections with people. Betrayal can hurt if it does happen, but ultimately the many emotional benefits of trust outweigh those risks. By assuming everyone is untrustworthy, you block everyone off without giving them a fair chance to be in your life. Number eight, social media affect your mental health.

In this day and age, social media is a great way to stay connected and entertained. However, there is a stark difference between using social media as a way to gain inspiration, affirmation, and make connections, then using it to compare yourself to others.

It is all too easy to compare your lifestyle, body, and achievements to other people online, comparing yourself to snapshots of someone else’s greatest highlights and achievements isn’t healthy, especially considering most people only put their best, most aesthetically pleasing and ultimately unrealistic versions of themselves online. When comparing yourself to those photos, it can make you feel like you’re not good enough or that your life doesn’t amount to as much as theirs, social media can end up doing more harm than good.

So if you need to take a break from Instagram, your mental health will thank you.

And number nine, retirement shouldn’t be your goal. While saving up for retirement and planning mindfully for your future is a good thing, retirement shouldn’t be your only goal with your career. If you’re waiting around until the day, you can finally retire, chances are it’s not the right job or career for you.

If you spend most of your week at your job, it should be something that you enjoy doing and get fulfillment out of. This principle is sure to help you in deciding on a career and if you’re already working and now realize you don’t enjoy it, this truth still applies.

Do you relate to any of these truths? Do you think learning these now will help you in the future while these may be hard to put into practice at first they’re truths that will ultimately benefit you in the long run, while it may be too late to change the past, it’s not too late to change your future. Please like and share this video if it helped you and you think it can help someone else, too. Don’t forget to hit the subscribe button and notification icon for More like to go videos. Thank you for watching, and we’ll see you next time.


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Why Vegetarian Food Is the Best Food | Sadhguru with Tiffany Haddish, Keri Hilson, ChakabarsWhy Vegetarian Food Is the Best Food | Sadhguru with Tiffany Haddish, Keri Hilson, Chakabars

Sadhguru: If you are looking at how to become sensitive to life, how to become perceptive; then, what you put into the system becomes very important. If we watch the body with what sort of food the body is most happy, you will naturally notice vegetarian or plant-based food… I do only one meal most of the days, it’ll keep me going entire 24 hours. Chakabars: So, could you just explain to me, why so many people in India are vegetarian, and the importance of food and fruit in your general day-to-day life? Sadhguru: (Laughs) Right now, approximately 38% of India’s population are pure vegetarians by..

. you know, traditionally, it’s like that. Let’s say about 50 years ago, nearly 60% were vegetarians but Western educated doctors have been telling people, if you don’t eat meat, you won’t get nourishment; you have to eat some meat.

So, because of that, some meat has come in, but still in India, meat-eating is not like how it’s in the West. It is only a side dish.

Even for non-vegetarian people, it’s only a side dish. But why vegetarianism is… See, if your survival is under threat, your entire life is about survival.

Once survival is taken care of, now you wonder what is this all about? Because when survival is in question, it looks like – when your survival is fulfilled, everything is going to be great.

But once survival is taken care of, you realize that is not the truth. Your life is longing for something else. So, survival was very simple and easy, it was rich land, people survived well.

Because of that they started looking inward and started developing various things. And one important thing is – nearly 70% of the country’s population was always actively spiritual. Turning inward was an important part of life. Because of this, when they turned inward, they realized that what they eat matters. If you’re just want to… be all beefy brawn, then you can eat lot of meat and just grow muscles and fight with each other.

But if you’re looking at how to become sensitive to life, how to become perceptive, how to be able to perceive things beyond what is considered normal perception, then what you put into the system becomes very important. So, what is it that passes through the system with least amount of resistance, with least amount of… you know, struggle in the body. So, to put this into perspective, let me put it this way. See, if you eat raw meat, for example, in the human system, compared to carnivorous animals – in all the carnivorous animals, the length of the alimentary canal is only three times the length of its body approximately. In all the herbivores, the length of the alimentary canal is five to six times the length of the body.

Why Vegetarian Food Is the Best Food | Sadhguru with Tiffany Haddish, Keri Hilson, Chakabars

So, in a human being it could be anywhere between 24-28 or 30 feet, which is nearly five to six times the length of our body. In this kind of alimentary canal, if you put meat it will travel through this very, very slowly; approximately raw meat would take 70 to 72 hours to pass through the system. If you put cooked meat, it will take 50 to 52 hours to pass through the system. If you put cooked vegetable meals, it will take anywhere between 24 to 30 hours to pass through the system. If you put raw vegetables into the system, it will take 12 to 15 hours to pass through the system.

If you put fruit into the system, it will take one-and-a-half to three hours to pass through the system. So, we started recognizing what is that food which happens in the body with least amount of residue, least amount of impurities and passes through the system very quickly.

Because in yoga this is an important thing, we all manage this even now – if we eat anything, within two-and-a-half hours we must be hungry or stomach must be empty. But we won’t eat, stomach is empty but we are energetic, so we don’t eat. So, generally, here in the Yoga Center, everybody does only two meals… one, 10:00 in the morning, 7:00 in the evening, that’s it.

I do only one meal most of the days. If I’m traveling, I may do something else a little bit, but otherwise generally if I’m home, I do only one meal. Keri Hilson: Is that in the morning or the evening? I’m just curious. Sadhguru: Generally, for me it is 4:30 – 5:00 in the evening.

It’ll keep me going the entire 24 hours. It’s not like a rule. It is just that, that is the need. So, suppose there is lot of physical activity on a certain day, then you may eat a small breakfast or you eat a fruit or something like that.

Food is not to be made into a philosophy or a kind of a religious process.

Food is the requirement of the body. If we watch the body, with what sort of food the body is most happy, body is most at ease, you will naturally notice vegetarian or plant-based food, body is most comfortable and is at ease. It is flexible, it is at ease, it has less to process on a daily basis. So, naturally, those who observed the nature of their own bodies, naturally became vegetarian. When survival was the question, hunting and eating whatever you kill was a natural process.

But once societies settled down, they could grow what they want, as they observed themselves more and more, and life became not about survival but about enhancing one’s life to higher levels of perception and experience; then turning vegetarian will naturally become… It’s a natural process. It is bound to happen everywhere.


Read More: Flashback Friday: The Gladiator Diet – How Vegetarian Athletes Stack Up

As found on YouTube

Is Vegan Food Always Healthy?Is Vegan Food Always Healthy?

“Is Vegan Food Always Healthy?” In my video on flexitarians, I talk about how the benefits of eating a plant-based diet are not all-or-nothing. Simple advice to increase the consumption of plant-derived foods with parallel reductions in the consumption of foods from animal sources was found to confer a survival advantage,” a live-longer advantage. They call it a pro-vegetarian eating pattern, just moving in that direction, as a more gradual, gentle doable approach. If you’re dealing with a serious disease, though, like diabetes, avoiding some problem foods completely may be easier than attempting to moderate their intake.

It’s like clinicians would never tell alcoholics to simply cut down on alcohol. Avoiding alcohol entirely is a more effective and, ironically, easier for a problem drinker. Paradoxically, asking patients to make a large change may be more effective than making a slow transition.

Diet studies show that recommending more significant changes increases the changes that patients actually accomplish. It may help to replace the common advice, ‘all things in moderation’ with ‘big changes beget big results.

’ Success breeds success. After a few days or weeks of major dietary changes, patients are more likely to see improvements in weight and blood sugar levels— improvements that reinforce the dietary changes. Furthermore, they may enjoy other health benefits of plant-based eating.

That may give them further motivation. Those who choose to eat plant-based for their health say it’s mostly for general wellness and disease prevention, or to improve their energy levels or immune function.

They felt it gave them a sense of control over their health, helps you feel better emotionally, improves your overall health, and makes you feel better. Most felt it was very important for maintaining their health and well-being. For the minority that used it for a specific health problem, it was mostly for high cholesterol or weight loss, followed by high blood pressure and diabetes, with most reporting they felt it helped a great deal. But others choose plant-based diets for other reasons like animal welfare or global warming, and it looks like they’re more likely to be eating things like vegan doughnuts, sugary and fatty foods, compared to those eating plant-based because of religious or health reasons. I mean the veganist vegan could bake a cake using soda instead of eggs, with frosting, covered in marshmallow fluff and chocolate syrup, topped with Oreos, with a side of Doritos dipped in, vegan bacon grease.

Is Vegan Food Always Healthy?

But fruit for dessert… in the form of Pop Tarts and Krispy Kreme pies. This, is a vegan meal. Yes, plant-based diets have been recommended to reduce the risk of type 2 diabetes. However, not all plant foods are necessarily beneficial. Like in that pro-vegetarian scoring system you got points for eating potato chips and French fries, just because they were technically plant-based, but Harvard researchers wanted to examine the association of not only an overall plant-based diet, but both healthy and unhealthy versions.

So, they created the same kind of pro-vegetarian scoring system weighted towards any sort of plant-based foods, and against animal foods and then also created a healthful plant-based diet index, where at least some whole plant foods took precedence and Coca-Cola was no longer considered a plant.

Then lastly, they created an unhealthful plant-based diet index by assigning positive scores to processed plant-based junk, and negative scoring healthier foods and animal foods. And then they found that a more plant-based diet in general was good for reducing diabetes risk, but eating especially healthy plant-based foods did better, nearly cutting risk in half, while those eating more unhealthy plant foods did worse. Now, but is that because they were also eating more animal foods? People often eat burgers with their fries; so, they separated out the effects of healthy plant foods, less healthy plant foods, and animal foods.

And healthy plant foods were protectively associated, animal foods were detrimentally associated, and less healthy plant foods were more neutral when it came to diabetes risk. Here’s what the graph looks like: higher diabetes risk with more and more animal foods, no protection whatsoever with junky plant foods, and lower and lower diabetes risk associated with more and more healthy whole plant foods in the diet.

So, they conclude that yes, plant- based diets are associated with substantially lower risk of developing type 2 diabetes, but it may not be enough to just lower the intake of animal foods, but also less healthy plant foods as well..

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