5 Simple Plant-Based Exchange for Meat Eaters


It has never been easier to provide plant-based food storms - yes, even if you are the type who can imagine food without meat. And that is a good thing, because plant-based foods come with a lot of health benefits.


Whether you are vegan, vegetarian, flexitarian, or just trying to lose weight, eating more vegetables can benefit heart health, prevent certain types of cancer, reduce the risk of type 2 diabetes, and reduce the rate of dementia, he said. Kim Rose, RDN, a nutritionist based in Lakeland, Florida who has a diet tracking program Lose It !.


This diet can be environmentally friendly, too. A November 2019 review of Advances in Nutrition found that greenhouse gases from vegan and ovolactovegetarian (a person who follows a vegetarian diet that includes eggs and milk) are about 50 percent and 35 percent lower than a vegetarian diet, respectively.


“This is a big deal,” says Rose. "These reduced environmental impacts conserve natural gases, which help to save the planet we live on."


You are probably not yet ready to fully commit to a plant-based diet, but you are interested in incorporating more vegetarian foods here and there. Adding these five simple methods based on plants for common animal products is a great way to start.


1. Non-Milk Milk Milk

There are tons of milk-free milk available - almond milk, oat milk, coconut milk, and soy milk, to name a few. “People may choose another form of milk for a variety of reasons; the person may be suffering from allergies or intolerance, ”says Brittany Scanniello, RDN, founder of Eat Simply Nutrition based in Boulder, Colorado. Some may choose not to milk because they do not want the taste of milk or the use of animal products.


From a nutritional point of view, non-dairy milk tends to have the same calories or less than whole cow's milk but is usually lower in fat and sugar, according to the American Society for Nutrition. The next time you go to a grocery store, check out the dairy store - you will find that this is true, but in the end it is that every type of dairy milk has a slightly different view of healthy food. Compare the nutritional information of milk options with non-dairy milk available at your local store to help you choose the milk that best suits your diet.


Sour cow's milk has many non-dairy options that are a good source of protein, as data from the U.S. Department of Agriculture (USDA) proposes. "When I look at other dairy products, I always try to emphasize the importance of getting the same protein content," Scanniello said. Rose raises soy milk or peas with the same protein.


Alternatively, if you are worried about carbohydrates, look for cashew or almond milk that is not included, says Rose. Both will provide fewer carbohydrates per serving than milk.


Scanniello also says that it is also important to look for calcium-fortified vegetable milk and vitamin D. She gave her dairy-free daughter milk-free milk: “Pea-based milk had the same protein content. in that milk and fortified with both calcium and vitamin D. ”


Another note: These alternatives to milk are probably more expensive than cow's milk, according to the American Society for Nutrition.


2. Aquafaba, Flax Egg, or Just Egg instead of egg

Possible reasons for choosing a plant-based egg instead of chicken are behavioral factors or allergies, according to the Academy of Nutrition and Dietetics. “Eggs are not resistant to conventional foods, so adding a recipe with aquafaba or flax egg is an effective way to advance vegetables in cooking and baking,” says Rose.


Ever heard of aquafaba? Check your pantry. Aquafaba is a liquid that is cooked in chickpeas and canned, according to U.S. News & World Report. As it contains only nutrients, it has fewer calories, sodium, cholesterol, and fat than egg, and you can replace it - 1 teaspoon (tbsp) per egg, 2 tbsp per egg white, and 3 tablespoons egg whole.


Flaxseed egg, on the other hand, combines flaxseed (ground seeds) and water to form an egg that provides protein, fiber, and omega-3 fatty acids. A flax egg recipe from Jessica Kitchen will show you how to get started. Flaxseed eggs provide more nutrients than aquafaba, and contain 37 calories, 2 milligrams (s) of sodium, 3 grams (g) of fat, and no cholesterol, according to the USDA . One large chicken egg contains about 70 calories, 5 g of fat, 0.5 g of carbohydrates, 6 proteins, and 207 mg of cholesterol, according to the USDA.


“On the other hand, the Just Egg is a great [plant-based] place to grab and go if you wish to have an egg-like texture for breakfast or lunch,” adds Rose. It also has a food profile that is very similar to real eggs. Just Egg contains 70 calories, 5 g fat, 1 g carbohydrate and 5 g protein, according to the Just Egg website.


3. Jackfruit Pork Pulled

Try jackfruit as a low calorie substitute for pork chops. Its chewable structure, with its small strands, makes it an easy exchange. "I like to add jackfruit as it gives the same texture and look to the pulled meat," Scanniello said.


And it will greatly reduce your calories. 1 cup of smoked pork with sauce sauce (about 249 g) has 418 calories, and one cup of jackfruit (about 150 g) has 143 calories, according to the USDA.


That being said, it is not a perfect position: "Jackfruit does not have enough protein to include canned pork or tofu, although it can be considered a good option if you consider sticking to Unhealthy Mondays," Rose said.

The idea of ​​cooking with jackfruit may be daunting, however. Not sure where to start? Try the BBQ Jackfruit Sandwiches and Avocado Slaw recipe from Minimalist Baker. You need to have plenty of ingredients in your pantry - finding jackfruit can be a daunting task, although it is widely available at Whole Foods, Amazon, or Asian grocery stores. You can also check out these 10 beginnings of RDF-certified jackfruit recipes.


4. Impossible with or Without Low Meat

You will not have to look far to find another place for your burger addiction. You will find alternative vegetarian recipes such as Impossible Foods or Beyond Meat on the shelves of grocery stores and even in fast food menus across the country.


You may be motivated to make a change for natural reasons. Rose says: “Meat options may be better than real meat because they invite us to nature. "This is important, especially if you are worried about where the planet is headed." But they are not perfect: Although plants are more stable than meat, some meat companies are not as clean as they seem. These companies are major food producers, and the production, packaging, and shipping of grocery stores are harmful to the environment.


In addition, other beef alternatives may not be a better option than traditional beef when comparing the ingredients, he adds. They have the same levels of saturated fats, which can dramatically increase your cholesterol levels and increase your risk of heart or stroke problems, according to the American Heart Association (AHA).


At the same time, a random crossover study published in the American Journal of Clinical Nutrition in November 2020 suggested that participants' cholesterol levels and weight were lower when they ate plant-based foods than animal meat. (Keep in mind that Beyond Meat sponsored research, however, and industry involvement in research on their products may have implications for the results, as reported by Vox.)


“If a client is looking to really reduce red meat but really wants mouthfeel and hamburger flavors, I recommend Beyond Meat as it is low in saturated fat, while high in protein and vitamin B12,” Scanniello said. "If someone likes to ring in the kitchen, I prefer to recommend a less thought-provoking approach and instead focus on fixing his hamburger-based bean-based hats." You can find other home-made plant-burger options online.


5. Vegan Cheese Enhanced With Protein and Calcium Cheese

For some people who play with moving to a plant-based diet, the idea of ​​quitting cheese is key. But here's the good news: You do not have to give up completely. If you eat plant-based foods for ethical reasons, you can occasionally switch to vegan cheese, which you can use cashews, seeds, or tofu as its creamy base.


Nutritionally, it is difficult to say which is better. Vegan cheese, especially one made with potato starch, can save fat and calories compared to regular cheese, Rose suggests.


But vegan cheese may be good for you, such as protein and calcium. That's why Scanniello is not a fan: "I still haven't found vegan cheese where I like the nutrient profile," she says.


To protect your tick, avoid coconut-based, high-fat, low-salt and low-calorie cheese, according to a review of plant-based cheese options in Spanish supermarkets published in September 2021 in Nutrients. The review also suggested that cashew nut-based cheeses and tofu-based cheeses were lower in saturated fat, and that the latter had lower calories.