A diet balanced in proteins, carbohydrates and lipids is not necessarily synonymous with a carnivorous diet. In fact, vegetable proteins from legumes and cereals meet all the necessary nutritional needs. Concretely, let’s find out together what are the health benefits of plant-based food.

Have you often heard that humans are carnivorous? Beware of clichés, because vegetable food is not just salad! The 100% vegetable food is much richer in flavors than one might imagine. Here, plants have pride of place and you will quickly discover all the possibilities available to you for a rich and varied diet, even without any product of animal origin (meat, seafood, eggs, honey, dairy products … ).

For a good vegetable diet without animal products (or less in proportion), balance carbohydrates, fats and proteins by composing delicious meals with: all fruits and vegetables, the essential cereals (preferably whole), the vegetable proteins that one finds within the large family of legumes (peas, lentils, red or white beans…) without forgetting germinated cereals, seeds, oilseeds, dried fruits, spices and microalgae. As for lipids, absolutely essential, tasty vegetable oils (such as rapeseed or sunflower oil) are to be combined or alternated.

Plant-based nutrition and health

The NCD Alliance, which is dedicated to prevention and promoting healthy lifestyles around the world, shares this view. “What we eat and our nutritional status has a direct impact on cardiovascular disease, certain types of cancer and diabetes. Food, diet, and nutritional status, including overweight and obesity, are also associated with high blood pressure and high blood cholesterol, as well as resistance to the action of insulin. These conditions are not only risk factors, but major causes of disease themselves. “¹

In recent years, preconceived ideas have been shaken by the development of scientific knowledge. It is increasingly known that a vegetable diet allows a balanced diet.

In addition to offering a wide choice, we now know that plant food is extremely beneficial for health, especially in the prevention of cardiovascular diseases. In addition, this vegetable diet, in addition to allowing better digestion thanks to dietary fiber, is also particularly rich in nutrients, vitamins, prebiotics which strengthen the intestinal flora.

Well controlled, it is also an excellent diet for athletes and improving their performance. Plant-based food helps reduce inflammation and accelerate recovery because it is rich in antioxidants. It also helps prevent and heal injuries.

How to replace animal protein?

To replace animal proteins with a balanced vegetable diet, it is therefore necessary to mix both cereals and legumes. Namely that beans, chickpeas, broad beans, soybeans or lentils are the foods richest in iron.

According to Sophie Marsault-Brossellier, naturopath: “For 100g of cooked lentils, the consumer will obtain 8g of protein intake. So to reach the recommended 20g, 190g of cooked lentils associated with 200g of rice, will suffice to cover this daily requirement ”².

Oilseeds, such as hazelnuts, almonds and walnuts can also provide protein but also carbohydrates (sugar). About three handfuls of almonds equals 100g of protein and provides a healthy dose of iron. Ideal to start the day or to take as a snack.

There are also many recipes for vegetable pancakes made with tofu, red beans or mashed chickpeas.

The great diversity of oleaginous resources (such as nuts) provides a wide variety of fatty substances to meet our essential lipid needs.

Unsaturated fatty acids, such as Omega 3³ found in vegetable oils, are considered sources of good fat, beneficial for cardiovascular function and may contribute to better blood sugar control. Avocado, most nuts and seeds, as well as olive, rapeseed, and sunflower oils are good sources of monounsaturated fatty acids.

Today we find similar proposals in the aisle of vegetable margarines, certain cookies or chocolates. By joining forces with research, brands today offer adapted products that keep pleasure and indulgence. They are a good alternative to butter or eggs, for people who want to lower their cholesterol and take care of their health.