From restaurant chains to grocery stores to social media feeds, the plant-based industry is flourishing and for good reason. More and more people (and not just new-age foodies!) are opting for a more plant-based diet whether for environmental reasons, ethical concerns, health benefits or weight loss. Whatever your motivation, the proof of the pudding is in the eating, with informed plant-based food choices serving up nourishment, taste, and better long-term health.

Personal Health Benefits

Unhealthy food choices are known to contribute to heart disease, obesity and type 2 diabetes. Eating more plant-based foods may help to improve overall health and wellbeing and reduce chronic disease. Often recommended by healthcare practitioners like physicians, nutritionists and dietitians.

Choosing to eat less processed foods and increasing your intake of whole foods can lead to better health and an improved sense of wellbeing. It starts with everyday food choices, shopping habits, reading labels, and nutritious meal plans. Making the right food choices packed with plant-based power, you can enjoy many long-term health benefits.

 

 

 

 

 

 

 

 

 

 

 

 

1. Reduces high blood pressure
High blood pressure (hypertension) is known to cause health issues, including chronic health problems like heart disease. There are various ways to reduce high blood pressure which includes reducing salt intake, alcohol intake and quitting smoking. Making informed daily food choices, including reading food labels on packaging, can also help contribute better food choices. Choosing unprocessed whole plant foods with naturally less salt and additives over highly processed foods (with a long list of additives, preservatives, hidden salt and sugar) can significantly aid in reducing blood pressure. Sufferers of high blood pressure can lower their risk by avoiding processed foods like fast-food takeaways, baked items and savoury snacks, often riddled with hidden salt.

2. Lowers the risk of heart disease
Plants naturally have less saturated fats compared to animal products. Vegan diets may help improve heart health and lower the risk of cardiovascular disease. Saturated fats are found in beef, lamb, butter, cheese and high-fat dairy products. Eating saturated fats increases cholesterol, which increases your risk of heart disease and stroke. Cholesterol is only found in animal products, not plants. Unhealthy cholesterol hardens and blocks arteries from the heart which can potentially cause a heart attack or stroke.

3. Reduces the risk of type 2 diabetes
Vegan diets also help to keep blood sugar levels in check, helping to lower the risk of type 2 diabetes, a chronic disease. A well-rounded plant based diet is also high in fibre. Besides helping to reduce bad cholesterol, filling up on fibre is a healthy way to control blood sugar. Eating soluble fibre (found in plant foods like apples, beans and oatmeal) can also help reduce dangerous visceral belly fat — a measure of obesity. Fibre also promotes good bowel health, reduces the risk of cancer as well as heart disease. The body reacts differently to unrefined foods compared to refined foods — unrefined foods are high in fibre and don’t require insulin to digest — unrefined plant foods are far less likely to cause a spike in blood sugar.

4. Helps to reduce inflammation
Inflammation is your body’s natural response to injury where the blood vessels around the injured area expand to bring more oxygen, nutrients and antioxidants to promote healing. So not all inflammation in your body is a problem. Some forms of inflammation can cause pain and discomfort, from ailments like arthritis, IBS and even asthma. For some people, certain foods bring on types of joint pain, discomfort, allergies and even headaches. This may be caused by inflammation. Other foods — like many plant foods — do the opposite; plant foods can reduce inflammation. Leafy greens, tomatoes, oranges and blueberries are all naturally high in antioxidants, sending inflammation blockers. Plant foods known for their antioxidant properties are naturally anti-inflammatory. Even if you’re not ready to commit to a 100% vegan diet lifestyle, just cutting back on red meat, dairy, soft drinks and fried food and upping your fruit and vegetable intake can help reduce inflammation and ease associated pain.

5. Helps lose weight or maintain a healthy weight
Vegan diets promote weight loss because they are effective in controlling calorie intake for several reasons.

  • Bite-for-bite, plant food mouthfuls contain fewer calories than animal food mouthfuls.
  • Whole food plant choices and menus are also lower risk choices compared to highly processed and refined food options, which are often riddled with hidden sugar and excessive salt (always be sure to read the packaging!).
  • Plant foods are also full of fibre. Fibre is known to fill you up and keep you feeling full for longer because fibre triggers the release of appetite-reducing hormones.
  • Highly processed carbs (found in desserts, white bread and sugary cereals) impair the work of insulin. When insulin functioning is impaired weight gain results. Unrefined fibre reduces insulin resistance and promotes a healthier body weight.
  • Plant foods high in fibre are also low GI. Low GI foods release energy at a slower rate. High GI foods (which are refined highly processed foods and snacks) cause a spike in blood sugar. Low GI foods not only keep your energy levels more stable but also keep you feeling fuller for longer.

6. Sustainable eating is good for the environment
Sustainable eating is a philosophy that combines being kind to your body while being kind to our planet. Sustainable eating is all about choosing food for personal health benefits while being mindful of where food comes from. Sustainable eating is not a movement nor a buzzword, it’s a value system. While sustainable eating is a conscious choice, it need not be an extreme approach. Even if you’re not on an exclusively vegetarian diet, ideas you can consider to make more sustainable eating choices include:

  • Choosing plant-based food over animal foods whenever possible, while ensuring a balanced and healthy diet.
  • Reduce your meat consumption — even if just red meat. Beef especially is a major contributor to greenhouse gas emissions.
  • While fish and seafood is a protein alternative to meat, pescatarians who load up on protein with fish should carefully select seafood that’s fished or farmed in environmentally sustainable ways.
  • Buy local, which not only reduces the carbon footprint but also promotes local business and community connection and education.
  • Eat thoughtfully. This means being mindful of where your food comes from and how it nourishes your body.

Where To Start? Food Included In A Plant-based Diet

To enjoy all the benefits of plant food, the starting point is to understand what foods and food groups are included in a vegetarian diet. Plant-based diets are defined as diets that include whole, minimally processed plant-based foods, excluding meat and animal products like fish and dairy products. Plant-based diets include vegan and vegetarian preferences.

There are variations in plant food lifestyles, as well as differences in meal plans borne out of plant food diets:

Vegans exclude all animal products and animal-derived products from their diet.

Vegetarians generally exclude meat, poultry and fish but may include other animal products like dairy and eggs.

Pescatarians include fish and dairy products but exclude meat and poultry.

Flexitarians are another growing group who choose to eat fewer animal products and red meat as a way of life, opting for more plant-based alternatives.

Today, following a plant-based diet has never been as easy or tasty. The choices are limitless, and the information endless. With so many delicious substitutes for animal products, you don’t need to compromise on taste as you nourish your body with healthy whole-food natural plant-power goodness.

 

 


Plant-based Milk

 

 

 

Plant-based milk alternatives have been on the slow boil for many years but in recent years, the choices have frothed over. Varying in fat and natural sugar content, the benefits of various plant-based kinds of milk include calcium, vitamins, protein, iron, zinc, heart-healthy monounsaturated fats, and amino acids.

  • Soy milk has similar levels of protein to cow’s milk but with much less saturated fat as well as antioxidant benefits. Soy milk can also be fortified with Vitamin D. (Safe sunlight is a major source of Vitamin D as well as fortified breakfast cereals and fortified oatmeal).
  • Almond milk is low in calories, has zero saturated fats, and can also be fortified with Vitamin D.
  • Oat milk is another smooth addition to coffee and tea, packed with calcium, Vitamin D, Vitamin A, and Vitamin B12.
  • Coconut milk is a popular choice for smoothies, soups, baking and curries.
  • Hemp milk is thick, creamy and has a nutty flavour, and can also help lower blood pressure.
  • Sesame milk doubles up as a popular plant-based alternative for nut allergies and also contains protein and fibre.
  • Flaxseed milk is also suitable for people with dairy and nut allergies, and is great for smoothies and coffee!
  • Hazelnut milk with its nutty flavour is great for baking, smoothies and coffee.
  • Pistachio milk is another tasty option, also great for baking, cooking and smoothies.
  • Macadamia milk is nutty and creamy, delicious in lattes, coffees, desserts, and curries.

Plant-based Protein

Plant foods can also be an excellent source of dietary protein, omega-3 fatty acids and other essential nutrients. Often with fewer calories than animal food alternatives, consider some of these plant proteins to mix into your meal plan.

  • Soy products include tofu, edamame and tempeh.
  • Legumes like lentils, chickpeas and black beans.
  • Whole grains like quinoa and brown rice. Combine rice and beans together to serve up 7g of protein per cup. Whole wheat and whole grains are also healthier and more nutritious than refined grains.
  • Vegetables including leafy greens like kale and broccoli are good protein sources, as well as mushrooms and potatoes. Added to a stir-fry or curry, these delicious veggies are an easy way to blend nutrition and taste.
  • Nuts and spreads like peanuts and peanut butter, almonds, and hummus.
  • Seeds like chia seeds, hemp, and sesame.
  • Seitan is made by mixing wheat gluten with various spices. A protein-rich meat substitute offering 21g of protein in 1/3 of a cup. Although not suitable for people with celiac (gluten intolerance).
  • Spirulina, an algae, and mycoprotein, a fungus, are also plant protein sources.

 

 

Fruit And Vegetables, Including Starchy Vegetables

 

 

Whole fruit and vegetables are known for a wide range of health benefits. Besides being packed with vitamins and fibre, some fruit and vegetables are also a source of protein, to be included in a balanced plant-based diet.

Leafy greens and vegetables are a good source of protein. Although as standalone foods, these vegetables are not sufficient as a source of protein however when combined with other protein-rich foods, these veggies are considered great protein choices as snacks or as additions to any vegetarian meal plan:

  • Potatoes: 1 medium potato offers 8g of protein. Sweet potatoes have additional health benefits being high in antioxidants, rich in B vitamins, Vitamin C, calcium, iron, and other minerals
  • Broccoli: A single medium stalk can serve up about 4g of protein
  • Kale: Fad aside, a cup of kale gives you 2g of protein, legit
  • Mushrooms: sizzling, in a broth or otherwise, 5 medium mushrooms provides 3g of protein and are also a very good source of Vitamin D

With a long list of so many wonderful plant foods to choose from, deciding on where to start can be a bit overwhelming. Another way to approach a vegan diet, is to know the short list of foods and food groups to reduce.

At its core, a 100% vegan diet excludes all animal-based foods or any foods containing animal-derived products — this includes meat, poultry, fish, seafood, dairy products and eggs. A vegan diet also excludes honey, gelatine and any animal-derived ingredients. But it need not be ‘an all or nothing. Many people simply reduce red meat meals across the week and substitute a few of these meals with delicious and creative body-loving plant food meal alternatives.

When done correctly, and in a balanced and considered way, a vegan diet’s benefits’ are bountiful and promote good health and well-being. But if not balanced, a vegan diet can result in a vitamin B12 deficiency which may cause other health issues. This includes anaemia and nervous system damage. So it’s vital to keep your Vitamin B12 levels in check.

Vitamin B12 is made up of microorganisms, a vegan diet cannot provide vitamin B12. This means the right amount of B12 needs to be included in a vegan diet daily via supplements and fortified foods. Nutritional yeast is a commonly used ingredient in many vegan meals. Besides being a complete protein (i.e. providing 9 amino acids), nutritional yeast is a slightly nutty, mildly cheesy inactive yeast that is also high in B-complex vitamins and often fortified with Vitamin B12.

Food from plant sources is nothing new. Plant-based diets have been around from the beginning of time and have continued through the ages. Choosing whole foods from plant sources is by no means a passing trend, it’s more full circle. For many people and cultures, plant-based meal plans isn’t a long-term diet, it’s a nourishing way of life.

For example, the Mediterranean diet is a cultural style of eating widely known to extend lifespan. Being thousands of years old, the Mediterranean diet includes whole foods from local plant sources like fruit, vegetables, whole grains, and healthy fat like olive oil. Arguably as delicious as it is nutritious, for centuries countries bordering the Mediterranean Sea like Italy, Spain, France and Greece, have enjoyed the benefits of this way of eating.

For these cultures, the Mediterranean diet shows a lower risk of many chronic conditions like heart disease and type 2 diabetes. Besides extending lifespan, the Mediterranean diet also promotes weight loss. While the finer details in plant-food choices may vary across countries, the Mediterranean diet is a cultural eating style rather than a strict list of rules. Even though whole fish, poultry, meat, seafood, eggs and dairy are included, it’s in moderation. Food groups that are excluded are added sugars, refined oils, trans fats, refined grains and highly processed foods. The Mediterranean diet is also a good choice to help lower cholesterol levels.

From New Year’s resolutions committing to healthy eating to lockdown revelations about being kinder to the planet, many people are joining the movement towards more sustainable eating. This includes whole food choices and a plant-based diet. Like all things that impact your body, you need to make an informed choice about what will work for you.

Start by getting an understanding of what healthy plant-based food is. It’s not an all or nothing. You may still choose to eat meat or fish, or other animal products and simply reduce your consumption of animal products and substitute them with delicious plant-based alternatives.

While a plant-based diet has many health-related benefits, you need to make sure your plant-based meals are both healthy and balanced (because even a wheelbarrow of fruit and vegetables doesn’t amount to a balanced healthy diet). Vegan diets also need to include protein and vitamin B12, as well as other important vitamins and nutrients. Some people may research all this and create their own bespoke meal plan with a long list of ingredients, others may consult a nutritionist and spend time shopping and preparing meals. Other pro-plant-food humans may opt for healthy plant food meals, conveniently prepared and trusted to include nutrition, taste and variety.

To enjoy all the benefits of a plant-based way of life you don’t need a personal nutritionist. Some online research and finding the right kind of meal plans can direct your plant food journey onto the healthy road. Trying to work it all out can be overwhelming, especially in the beginning. That’s why Chefgood’s vegan meal plans are a solid and healthy start, with the added convenience of not having to shop for ingredients and prepare meals. With a new plant-based menu every week, Chefgood’s menu options are packed with fresh and healthy local ingredients.

Choose from our Everyday Wellness Vegan Menu serving up nutritious leafy green stir-fries, veggie wraps with homemade hummus, brown rice chickpea curries, and more. Or try our Weight Loss Vegan Meal Plans with delicious and nutritious plant foods like risotto, tempeh, beetroot, whole grain quinoa, and stir-fried noodles. Whatever your reasons to fill up on healthy, we have an extensive selection of palette-pleasing plant food options and mouth-watering meal plans to nourish your body through the week.

<script type="text/javascript">var gform;gform||(document.addEventListener("gform_main_scripts_loaded",function(){gform.scriptsLoaded=!0}),window.addEventListener("DOMContentLoaded",function(){gform.domLoaded=!0}),gform={domLoaded:!1,scriptsLoaded:!1,initializeOnLoaded:function(o){gform.domLoaded&&gform.scriptsLoaded?o():!gform.domLoaded&&gform.scriptsLoaded?window.addEventListener("DOMContentLoaded",o):document.addEventListener("gform_main_scripts_loaded",o)},hooks:{action:{},filter:{}},addAction:function(o,n,r,t){gform.addHook("action",o,n,r,t)},addFilter:function(o,n,r,t){gform.addHook("filter",o,n,r,t)},doAction:function(o){gform.doHook("action",o,arguments)},applyFilters:function(o){return gform.doHook("filter",o,arguments)},removeAction:function(o,n){gform.removeHook("action",o,n)},removeFilter:function(o,n,r){gform.removeHook("filter",o,n,r)},addHook:function(o,n,r,t,i){null==gform.hooks[o][n]&&(gform.hooks[o][n]=[]);var e=gform.hooks[o][n];null==i&&(i=n+"_"+e.length),gform.hooks[o][n].push({tag:i,callable:r,priority:t=null==t?10:t})},doHook:function(n,o,r){var t;if(r=Array.prototype.slice.call(r,1),null!=gform.hooks[n][o]&&((o=gform.hooks[n][o]).sort(function(o,n){return o.priority-n.priority}),o.forEach(function(o){"function"!=typeof(t=o.callable)&&(t=window[t]),"action"==n?t.apply(null,r):r[0]=t.apply(null,r)})),"filter"==n)return r[0]},removeHook:function(o,n,t,i){var r;null!=gform.hooks[o][n]&&(r=(r=gform.hooks[o][n]).filter(function(o,n,r){return!!(null!=i&&i!=o.tag||null!=t&&t!=o.priority)}),gform.hooks[o][n]=r)}});</script>
                <div class='gf_browser_chrome gform_wrapper gform_legacy_markup_wrapper' id='gform_wrapper_15' ><div id='gf_15' class='gform_anchor' tabindex='-1'></div><form method='post' enctype='multipart/form-data' target='gform_ajax_frame_15' id='gform_15'  action='/meal-plans/vegan/benefits-of-plant-based/#gf_15' >
                        <div class='gform_body gform-body'><ul id='gform_fields_15' class='gform_fields top_label form_sublabel_below description_below'><li id="field_15_8" class="gfield gfield_html gfield_html_formatted gfield_no_follows_desc field_sublabel_below field_description_below gfield_visibility_visible" ><strong>Become A Stockist</strong>

Simply call us on 1300 911 595, or fill out the form below.</li><li id="field_15_1" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_1' >Your Name<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_1' id='input_15_1' type='text' value='' class='medium'   tabindex='49' placeholder='Your Name' aria-required="true" aria-invalid="false"   /> </div></li><li id="field_15_5" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_5' >Your Company<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_5' id='input_15_5' type='text' value='' class='medium'   tabindex='50' placeholder='Your Company' aria-required="true" aria-invalid="false"   /> </div></li><li id="field_15_3" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_3' >Your Email<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_email'>
                            <input name='input_3' id='input_15_3' type='text' value='' class='medium' tabindex='51'  placeholder='Your Email' aria-required="true" aria-invalid="false"  />
                        </div></li><li id="field_15_2" class="gfield gfield_contains_required field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_2' >Contact No.<span class="gfield_required"><span class="gfield_required gfield_required_asterisk">*</span></span></label><div class='ginput_container ginput_container_text'><input name='input_2' id='input_15_2' type='text' value='' class='medium'   tabindex='52' placeholder='Contact No.' aria-required="true" aria-invalid="false"   /> </div></li><li id="field_15_6" class="gfield field_sublabel_below field_description_below hidden_label gfield_visibility_visible" ><label class='gfield_label' for='input_15_6' >Message (optional)</label><div class='ginput_container ginput_container_textarea'><textarea name='input_6' id='input_15_6' class='textarea medium' tabindex='53'   placeholder='Message (optional)'  aria-invalid="false"   rows='10' cols='50'></textarea></div></li><li id="field_15_7" class="gfield field_sublabel_below field_description_below gfield_visibility_visible" ><label class='gfield_label screen-reader-text' for='input_15_7' ></label><div id='input_15_7' class='ginput_container ginput_recaptcha' data-sitekey='6LdumswUAAAAALI9py4743WqFLCVL6njLSJcp_f5'  data-theme='light' data-tabindex='54'  data-badge=''></div></li></ul></div>
        <div class='gform_footer top_label'> <input type='submit' id='gform_submit_button_15' class='gform_button button' value='Submit' tabindex='55' onclick='if(window["gf_submitting_15"]){return false;}  window["gf_submitting_15"]=true;  ' onkeypress='if( event.keyCode == 13 ){ if(window["gf_submitting_15"]){return false;} window["gf_submitting_15"]=true;  jQuery("#gform_15").trigger("submit",[true]); }' /> <input type='hidden' name='gform_ajax' value='form_id=15&amp;title=&amp;description=&amp;tabindex=49' />
            <input type='hidden' class='gform_hidden' name='is_submit_15' value='1' />
            <input type='hidden' class='gform_hidden' name='gform_submit' value='15' />
            
            <input type='hidden' class='gform_hidden' name='gform_unique_id' value='' />
            <input type='hidden' class='gform_hidden' name='state_15' value='WyJbXSIsIjJjMzc2OWU3MDJhYTI0MzA2YTI1NDExMWE2YzcyMmJhIl0=' />
            <input type='hidden' class='gform_hidden' name='gform_target_page_number_15' id='gform_target_page_number_15' value='0' />
            <input type='hidden' class='gform_hidden' name='gform_source_page_number_15' id='gform_source_page_number_15' value='1' />
            <input type='hidden' name='gform_field_values' value='' />
            
        </div>
                        <p style="display: none !important;"><label>&#916;<textarea name="ak_hp_textarea" cols="45" rows="8" maxlength="100"></textarea></label><input type="hidden" id="ak_js_1" name="ak_js" value="165"/><script>document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() );</script></p></form>
                        </div>
                <iframe style='display:none;width:0px;height:0px;' src='about:blank' name='gform_ajax_frame_15' id='gform_ajax_frame_15' title='This iframe contains the logic required to handle Ajax powered Gravity Forms.'></iframe>
                <script type="text/javascript">
gform.initializeOnLoaded( function() {gformInitSpinner( 15, 'https://chefgood.com.au/wp-content/plugins/gravityforms/images/spinner.svg' );jQuery('#gform_ajax_frame_15').on('load',function(){var contents = jQuery(this).contents().find('*').html();var is_postback = contents.indexOf('GF_AJAX_POSTBACK') >= 0;if(!is_postback){return;}var form_content = jQuery(this).contents().find('#gform_wrapper_15');var is_confirmation = jQuery(this).contents().find('#gform_confirmation_wrapper_15').length > 0;var is_redirect = contents.indexOf('gformRedirect(){') >= 0;var is_form = form_content.length > 0 && ! is_redirect && ! is_confirmation;var mt = parseInt(jQuery('html').css('margin-top'), 10) + parseInt(jQuery('body').css('margin-top'), 10) + 100;if(is_form){jQuery('#gform_wrapper_15').html(form_content.html());if(form_content.hasClass('gform_validation_error')){jQuery('#gform_wrapper_15').addClass('gform_validation_error');} else {jQuery('#gform_wrapper_15').removeClass('gform_validation_error');}setTimeout( function() { /* delay the scroll by 50 milliseconds to fix a bug in chrome */ jQuery(document).scrollTop(jQuery('#gform_wrapper_15').offset().top - mt); }, 50 );if(window['gformInitDatepicker']) {gformInitDatepicker();}if(window['gformInitPriceFields']) {gformInitPriceFields();}var current_page = jQuery('#gform_source_page_number_15').val();gformInitSpinner( 15, 'https://chefgood.com.au/wp-content/plugins/gravityforms/images/spinner.svg' );jQuery(document).trigger('gform_page_loaded', [15, current_page]);window['gf_submitting_15'] = false;}else if(!is_redirect){var confirmation_content = jQuery(this).contents().find('.GF_AJAX_POSTBACK').html();if(!confirmation_content){confirmation_content = contents;}setTimeout(function(){jQuery('#gform_wrapper_15').replaceWith(confirmation_content);jQuery(document).scrollTop(jQuery('#gf_15').offset().top - mt);jQuery(document).trigger('gform_confirmation_loaded', [15]);window['gf_submitting_15'] = false;wp.a11y.speak(jQuery('#gform_confirmation_message_15').text());}, 50);}else{jQuery('#gform_15').append(contents);if(window['gformRedirect']) {gformRedirect();}}jQuery(document).trigger('gform_post_render', [15, current_page]);} );} );
</script>

Delivery Check      +