Best 4 books to Get Initiated on a Whole-food Plant-based DietBest 4 books to Get Initiated on a Whole-food Plant-based Diet by Sanza's Kitchen

Best 4 books to Get Initiated on a Whole-food Plant-based Diet

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Looking for plant based diet books? In today’s article, we’ve picked 4 of them. These books will help you start your vegan lifestyle!

A plant-based diet is one that does not permit cupcakes or your morning doughnut. At least not in the traditional baking methods with conventional ingredients. You will be encouraged to eat foods that are natural and organic as the best options when trying a plant-based diet. Planning in advance is helpful, so you have plenty of options when you are looking for a snack. Nowadays, however, there are whole food plant-based options just about anywhere. That doesn’t mean it can be hard sometimes. That’s why having plant based diet books around it’s always helpful.

What Is Veganism?

Veganism is a lifestyle defined by eliminating animal products from food and clothing and opposing animal testing and cruelty. In veganism, the diet is plant-based and excludes meat, dairy, and other animal products. It may seem like a diet lacking in nutrition by excluding meat. However, a plant-based diet can provide all the essential nutrients a body needs to maintain good health and promote longevity.

What Does A Plant-Based Diet Consist Of?

A plant-based diet consists of fruit, vegetables, nuts, and seeds. Each of these contains all the essential nutrients that the human body needs to promote healthy digestion, cell function and repair, heart health, bone health, and even mental health. At the same time, they are low in calories, fat, and cholesterol. They help in maintaining weight while providing adequate amounts of fiber, vitamins, carbohydrates, and antioxidants.

Plant-Based Nutrients

The way to ensure there is an adequate supply of all the nutrients needed to have a healthy disposition is to vary the plant-based foods that are eaten. There are endless possibilities for variety in a plant-based diet. The diet includes salads and fresh fruit and consists of whole-grain products, beans, oil, herbs, and spices. All together, these can be mixed and matched and prepared in various ways to get the number of nutrients needed for good health without necessarily having to take supplements.

Plant-based foods contain amino acids, various vitamins, protein, fiber, magnesium, and vital nutrient for good health, among others, and can be found in several foods. Some foods contain a lot of some nutrients and only a little of others, which is why variety is highly recommended for a plant-based diet. Here are a few nutrients that need to be inadequate supply from food. It is essential to look out for and try to consume them at every meal.

Calcium is one nutrient the human body needs for strong teeth and bones, but it is not made or stored within the human body. To get an adequate supply of calcium, leafy greens must be the main staple of a plant-based diet. These include spinach, kale, bok choy, collard, mustard, and turnip greens. Almonds and hazelnuts can be added to a meal for a little extra calcium.

Iron is essential in the transport of oxygen to the organs in the body. Leafy greens are a good source of iron, but other items will provide the necessary iron to consume enough iron on a plant-based diet. Foods like oatmeal, whole wheat, and lentils, along with several foods. Iron-rich foods should be consumed regularly.

Vitamin B12 is one vitamin we need but is not very abundant in plant-based diets. B12 can be found in fortified foods and supplements. This essential vitamin plays a part in giving us energy, reduces the risk of several diseases, and helps with overall mental health. Therefore, it needs to be a regular part of the plant-based diet, generally through supplementation.

Where To Start Your Plant-Based Education

How Not To Die By Michael Greger M.D.

How to Not Die reveals the connection between what we eat and chronic diseases. Based on hundreds of references to scientific evidence, Dr. Michael Greger shows how to prevent (and even reverse) the top causes of death like heart disease, most cancers, diabetes, obesity, strokes, and Alzheimer’s. Consuming a plant-based diet is the most effective way to resolve chronic conditions and prevent their development, or so he suggests. In his book How Not To Die, Greger argues that plant-based diets offer the nutritional benefits humans need to survive and thrive without the harmful effects of animal-based foods. That’s why this is one of our favorite plant based diet books!

Rethinking The Science Of Nutrition by T. Colin Campbell

Whole: Rethinking the Science of Nutrition. Although the book is a second plea to get us to fundamentally change our approach to eating by adopting a whole food plant-based diet, it is not a diet book. Instead, it’s organized to convince both the lay reader and the most serious nutritional science student that our bodies are designed to thrive when we eat real food found in nature.

The Omnivore’s Dilemma by Michael Pollan

As Omnivores, we humans are capable of eating many different plants and animals. This leads to what psychologist Paul Rozin calls the Omnivore’s Dilemma — with a world of possibilities, how do we know what we should eat?

For early hunter-gatherers, solving this dilemma was very straightforward. They ate the seasonal foods that could be harvested near their homes. For example mushrooms in the fall, strawberries in the summer, and hunted game available in the wild. This made for a pretty uniform menu, which made choosing what to eat very easy.

The Most Comprehensive Study of Nutrition by T. Colin Campbell

The China Study suggests that we can lose weight and lower disease rates by removing animal foods from our diets.

What sets the whole foods, plant-based diet apart from the fads is the extensive research behind it, detailed and distilled in this book. The evidence is compelling and the message clear. Animal foods lead to disease, and plant-based foods prevent and treat it.

Learn how a plant-based diet can give you more energy, reverse your heart disease, decrease your cancer risk, outsmart your genes, and make your life longer and healthier.

Relying on drugs to solve our health problems is dangerous. Roughly 7% of people who take prescribed medication suffer side effects, some of which can be fatal. Thinking that medical intervention will save us is problematic. The authors point out that our over-reliance on medicine and pills is costly and harmful to our health.

Summing up

Mental awareness of what is to come is vital when planning a significant life change, such as changing the entire way you will be eating. You must realize that what you eat should only be a matter of providing your body with enough energy to get through all the activities you engage in all day. Food is not about cheesecake or pasta — it is what you mentally need it for, and all the foods that result in the temptation to cheat off of your plant-based diet are just to please your mind, as your body does not need all of those empty calories in it.

You won’t carve fatty foods after a while.

After you have eaten on the plant-based diet for a while, you will notice your body will no longer crave fatty foods any longer. Check out any cookbooks you can find that will provide additional recipes and snack ideas as well. A blender or food processor will also help in getting all the vegetables that you will need. Experiment with different food textures and combinations until you find a few that you like. Make your juices and dishes with fresh ingredients for your plant-based success!

You’ll want to keep your intake of sweets and fatty foods low. Choose whole grains, eat various fruit and vegetables, and skip dairy products. Also, remember that the cooking method counts—steam, boil, grill, or roast instead of frying. Your new diet will even give you renewed energy for physical exercise.

Our advice!

Aside from simply avoiding meat, there are ways to ease the transition to a primarily plant-based diet. Increase the number of grains, fruits, and vegetables on your plate gradually until the meat is a minor portion of your meal. In the last year, there are even online vegan delivery services that can make the process simple.

Going plant-based can be difficult and overwhelming. But please don’t give up. You have a big community here at SCK that supports you. Amazing recipes that Sanza shares every week, and a bunch of amazing plant based diet books that will provide you that extra data that your nerdy side is craving! So do not give up and send us a line if you feel like needing help!

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