5 Vegan Habits Even Non-Vegans Can Pick Up

byCassie Shortsleeve
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5 Vegan Habits Even Non-Vegans Can Pick Up

The素食的好处是很多: “Research shows vegans have a lower risk of chronic diseases, such as certain types of cancer, heart disease, hypertension and Type 2 diabetes,” says Sharon Palmer, RD, author of “The Plant-Powered Diet.” For those already living with a chronic condition, such as diabetes or heart disease, a moreplant-based approachto food could even help manage symptoms,per the Academy of Nutrition and Dietetics.

That’s because a diet rich in vegetables, fruits,全谷类, nuts and seeds is packed withfiber,healthy fats,micronutrientsphytochemicals, explains Palmer. This helps fill you up while keeping your caloric intake lower.

However, these perks come with what would be a drastic lifestyle change for many, since vegans reject all animal products (Read: no meat,家禽, fish,eggsor dairy).

The good news is you don’t need to adopt the full vegan lifestyle to improve your health. Here, fivehealthy habits您可以从素食主义者的朋友那里借用并适应任何饮食方式:

1

FILL UP ON HEALTHIER FATS

在一个充满fat-free labels, it’s easy tomistakenly think fat isn’t your friend. But the unsaturated fats found in vegetable oils, nuts and seedscan help quiet your hunger bells并改善您的心脏健康, saysAnja Grommons,RD,专门从事以素食为中心的饮食。“脂肪是最饱顿的人之一macronutrients, meaning it keeps us feeling full and satisfied.”

In fact, replacing sources of saturated fat, such as butter, with plant-based oils like olive and sunflower could reduce your risk of cardiovascular disease by nearly a third — which is why theAmerican Heart Association(AHA) recommends making the switch.

Try toppingoatmealwith chopped walnuts, drizzling herbed olive oil over your salad or opting for捣碎的鳄梨在三明治上,建议。

2

MAKE VEGETABLE-HEAVY DISHES

Well-planned vegan dietsare packed withvegetables rich in fiber(key fordigestion和心脏健康) andphytochemicals(俩都是anti-inflammatory并具有类似抗氧化剂的特性)。一些蔬菜首先:“Mushrooms是纯素食饮食中真正重要的蔬菜,因为它们赋予食物罕见的鲜味(或咸味)风味。”帕尔默说。“他们还可以为诸如stir-fries, patties,意大利面和炸玉米饼。”她还建议使用绿叶蔬菜,因为它们富含关键营养素,包括钙和铁等矿物质,以及十字花科蔬菜(西兰花,白菜和羽衣甘蓝)。

3

多吃脉冲

脉冲 - 更称为beans帕尔默说,扁豆,鹰嘴豆和豌豆是“植物世界的纤维之王”,每天只需1/2杯即可提供每天需要的1/5纤维。纤维给您满足的全腹感,并可以帮助降低血压。而且,充满脉搏的饮食has been linked to weight loss和2型糖尿病的风险较低。

Try swapping meat for pulses (Think:veggie chilistews) at least a few times a week, says Palmer. Sprinkle them into your salads, add them to谷物碗将它们泥成鹰嘴豆泥.

4

TRY ALTERNATIVE MEAT PRODUCTS

Red meatprocessed meatshave been linked to an increased risk of developing certain cancers,according to the World Cancer Research Fund. To limit your intake, try opting for the occasionalplant-based proteinliketofuGrommons说,,Tempeh,Seitan和Bean Burgers。减少您消耗的肉与更健康的体重,改善血压甚至2型糖尿病风险相关的肉显示了最近的评论.

Grommons说:“选择植物性肉类类似物时,一个好的经验法则是选择至少10克蛋白质的物品。”选择您的下一个素食汉堡.

5

拥抱全谷物

Whole grains are a staple of vegan diets and for good reason — they’ve beenlinked to某些癌症,肥胖,心脏病和2型糖尿病的风险较低。这些是它们自然,整个状态(植物的整个种子)中的谷物。由于尚未加工它们,因此纤维和蛋白质的含量更高。

munch全麦吐司for an energizing,fiber-rich start to your day, suggests Grommons. Stock up onnutrient-rich pickslike quinoa, farro and brown rice. You can use thesegrains as a base for bowls, tossed into soups and salads or to makehealthy meal prep lunches.

About the Author

Cassie Shortsleeve

Cassie Shortsleeve is a Boston-based freelance writer and editor. She has worked on staff at both Shape and Men’s Health and contributes regularly to a slew of national print and digital publications such as Women’s Health, Condé Nast Traveler, and Furthermore for Equinox. With a degree in English and creative writing from the College of the Holy Cross, she has a passion for reporting on all things health, lifestyle, and travel.

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