Although many cultures have plant-based cuisines by necessity, there is substantial research that shows people whose diets center on fruits, vegetables, whole grains and beans live longer, healthier lives. In Mediterranean, Asian, and Latin American countries, the high cost of animal protein, particularly beef, makes the meat and potato fare, so popular in the U.S., impossible to afford. As it turns out, diet is one place where the best is not necessarily the most expensive.
For example, a Mediterranean-style diet that pairs health plant foods with healthy oils and lean fish or poultry, is known to
• Lower the risk of heart disease
• Provide relief from rheumatoid arthritis
• Reduce occurrence of Parkinson's disease
• Lower the of Alzheimer's disease
To get the benefits of a plant-focused diet, follow the advice given by many popular chefs. That is, "if it grows together, it goes together”. Pair up vegetables, spices and oils that grow in the same region or garden. Paired together basil and tomatoes, rosemary and pine nuts, or zucchini and cilantro provide a more intense satisfying course.
Try to buy foods that are grown locally. Not only is it good for the local economy, but locally grown foods are fresher and have a higher nutrient count. Tomatoes that were picked from a garden just a few hours ago look and taste better than those that have been shipped across the country.
Use herbs and spices generously to bring out new flavors in your food. Cut down on salt intake which can cause high blood pressure, heart disease and stroke. Add fresh rosemary to roasted vegetables or spice up a bean dish with red peppers. To insure the quality of your spices, buy them in small quantities and store in a cool, dry place.
Experiment with new types of grains. The benefits of whole grains have been widely publicized, but bear repeating. Regular consumption of whole grains reduces the risk of diabetes, cancer, and stroke. However, many people rely on whole wheat bread or pasta. Try grains from around the world such as teff, spelt, farro, kamut, and amaranth. Blend whole grains with colorful vegetables, spices, and olive oil. Not only are these grains rich in fiber, Vitamin E and magnesium, they will also fill you up faster than refined grains like white flour and rice.
Don’t forget to include nuts in your plant-centered diet. Nuts are rich in heart healthy omega-3 fatty acids, fiber, Vitamin E, plant sterols, and L-arginine. In a large trial of men and women, eating nuts five times a week or more lowered diabetes risk by 27%. In another large study, women who ate nuts just about every day lowered their risk of heart disease by 32%. However, since nuts are dense in calories, eat them in moderation. It only takes a small serving to get the health benefits.
For example, a Mediterranean-style diet that pairs health plant foods with healthy oils and lean fish or poultry, is known to
• Lower the risk of heart disease
• Provide relief from rheumatoid arthritis
• Reduce occurrence of Parkinson's disease
• Lower the of Alzheimer's disease
To get the benefits of a plant-focused diet, follow the advice given by many popular chefs. That is, "if it grows together, it goes together”. Pair up vegetables, spices and oils that grow in the same region or garden. Paired together basil and tomatoes, rosemary and pine nuts, or zucchini and cilantro provide a more intense satisfying course.
Try to buy foods that are grown locally. Not only is it good for the local economy, but locally grown foods are fresher and have a higher nutrient count. Tomatoes that were picked from a garden just a few hours ago look and taste better than those that have been shipped across the country.
Use herbs and spices generously to bring out new flavors in your food. Cut down on salt intake which can cause high blood pressure, heart disease and stroke. Add fresh rosemary to roasted vegetables or spice up a bean dish with red peppers. To insure the quality of your spices, buy them in small quantities and store in a cool, dry place.
Experiment with new types of grains. The benefits of whole grains have been widely publicized, but bear repeating. Regular consumption of whole grains reduces the risk of diabetes, cancer, and stroke. However, many people rely on whole wheat bread or pasta. Try grains from around the world such as teff, spelt, farro, kamut, and amaranth. Blend whole grains with colorful vegetables, spices, and olive oil. Not only are these grains rich in fiber, Vitamin E and magnesium, they will also fill you up faster than refined grains like white flour and rice.
Don’t forget to include nuts in your plant-centered diet. Nuts are rich in heart healthy omega-3 fatty acids, fiber, Vitamin E, plant sterols, and L-arginine. In a large trial of men and women, eating nuts five times a week or more lowered diabetes risk by 27%. In another large study, women who ate nuts just about every day lowered their risk of heart disease by 32%. However, since nuts are dense in calories, eat them in moderation. It only takes a small serving to get the health benefits.
