- Eating plant-based foods is fast becoming a trend.
- Plant-based eating focuses on a diet filled with plant foods.
- Limiting high-fat animal products and eating whole plant-based food may benefit both the health and the environment.
What are plant-based foods?
Limiting your intake of high-fat animal products and eating whole plant-based food may benefit the health and the environment, says Erin Palinski-Wade, RD, author of 2 Day Diabetes Diet.
Plant-based eating involves consuming foods from plants while avoiding processed foods and animal products. Here are plant-based foods you should be eating more in 2021, according to nutritionists.
1. Cauliflower
About 90 percent of Americans don’t meet their daily vegetable targets, according to Samantha Cassetty, a New York-based registered dietitian and co-author of Sugar Shock. If you’re looking forward to veggie-based convenience food, try cauliflower pizza crust, cauliflower rice, cauliflower sandwich thins, cauliflower Alfredo sauce, and cauliflower breadcrumbs.
2. New plant-based meats
According to the World Health Organization, processed meats are classified as a carcinogen, meaning these foods increase your risk for certain cancers. Healthier options include a new burger from Beyond Meat containing 55 percent less saturated fat than 80/20 beef, plant eggs made from mung bean isolate from JUST Eggs, vegan chicken from Daring’ and vegan pulled pork from No Evil Foods.
3. Low-alcohol or no-alcohol drinks
Alcohol-free beer will also be the thing for 2021. These drinks contain a minimal amount of alcohol at only 0.5% ABV. Options include Gruvi’s nonalcoholic stout, nonalcoholic Prosecco no-alcohol gin from Damrak and Ceder’s, and alcohol-free Ritual Zero Proof Whiskey.
4. Savory snack bars
If you’re looking for healthy snack bars to munch on between meals, consider Slow Up’s Poblano Black Bean and Red Pepper Pesto bars, Skratch Labs’ Savory Miso bars, and Undressed’s Honey Mustard bars. These bars contain ingredients like oats, almonds, kale, and tahini.
5. Packaged foods sweetened with fruit
Using fruit as a natural sweetener is also becoming a thing to lower the risk of obesity, type 2 diabetes, heart disease, and other chronic diseases. Seven Sundays Sunflower Cereal contains dates, and Siggi’s no-added-sugar yogurt has fruit and spices as the only sweeteners.
6. Plant-based convenience meals
At-home convenience meals have become more popular than ever, especially with the pandemic.
Convenience stores offer many vegan options, and you can also order chef-prepared, frozen meals and have them delivered to your door.
7. Chickpeas
Various chickpea recipes are great for vegans and those with sensitivities to nuts and gluten. Options include chickpea pizza, chickpea tortillas, chickpea cereal, and chickpea puff.
Lisa Andrews, RD, owner of Sound Bites Nutrition “Chickpeas, says chickpeas are excellent savory snacks when roasted and good sources of fiber and protein. “
8. Plant-based probiotics
Vegans can now enjoy probiotic treats in the form of plant-based sauerkraut, kombucha, kefir, and probiotic water. Probiotics support a healthy gut and are essential to several body functions.
9. Vegan condiments
There are also several vegan and vegetarian versions of most condiments, including vegan mayo, plant-based dressings and sauces, and oat-based and coconut-milk-based creamers.
10. Adaptogenic drinks
Adaptogens are derived from plants, and they are believed to help the body counteract and adapt to stress. Adaptogenic substances can be found in several smoothie boosters, some low-calorie drinks, and sparkling functional drinks. New York City-based Keri Gans, a registered dietitian nutritionist and author of The Small Change Diet, says many of these drinks suggest health benefits, including ‘better night sleep,’ ‘boost energy,’ and ‘good for digestion.’
Source: The Healthy