Understand what a plant-based diet is and its benefits –

Plant-based: a new term for vegan or vegetarian food? Not exactly. Plant-based diets are characterized by eliminating or just reducing consumption of animal products. Ultra-processed industrialized foods (usually made with refined flour and loaded with dyes, preservatives and other substances that are difficult to decipher) are removed from the menu, which does not always happen on vegan and vegetarian menus.

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The plant-based diet is still a new concept in Brazil, but with strong growth potential. A search on social networks is all it takes to see that there are many profiles with this footprint. “Vegetables are the protagonists of my recipes”, says Suzan Zacchi, cook and partner of @_legumina, an Instagram profile that is about to gain a website that will teach beautiful and very tasty dishes (the photo at the top is a sample). .

In nutrition congresses and symposiums, plant-based food stands out for its health benefits. In a lecture given at the Life Style Summit Brazil, a symposium that took place this month in São Paulo, nutritionist Paula Gandim commented: “We are going to see more and more science pointing to plant-based foods as a path to disease prevention.” Recently, a review of studies on diet and cardio-metabolic problems, carried out by researchers at the University of Wisconsin (USA), associated plant-based diet with a reduction in all-cause mortality and a reduced risk of obesity, type 2 diabetes and heart disease. coronary.

Read more: How to become a vegetarian without sticking to pasta

The menu mainly includes food that grows in the earth (fruits, vegetables, greens, cereals, tubers, legumes, grains, oilseeds and seeds) and, preferably, organic. And how is the protein? Done correctly, the diet is able to meet the body’s nutritional needs, according to nutritionist Alessandra Luglio, coordinator of the department of medicine and nutrition at the Brazilian Vegetarian Society (SVB). “All foods in the diet collaborate to provide essential nutrients. Furthermore, when combined throughout the day (not necessarily in the same meal), there is a nutritional synergy that guarantees a healthy body – without excesses or deficiencies”, says Alessandra.

Read more: Advantages of sticking to plant-based – even if you eat meat

Even those who eat meat can benefit from a higher consumption of vegetables, legumes and cereals. But if you’re excited about eating only vegetables, don’t risk transitioning alone. “I made the change with the guidance of a nutritionist. She suggested that I go three months without eating meat to fight inflammation in the body. I felt so good that I’ve been following a plant-based diet for four years”, celebrates Suzan.

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