Start off your Monday with a hearty bowl of peanut butter oats, and end your Friday with delicious chickpea cinnamon rolls! Are you ready to have a week full of awesome vegan food that leaves you nourished and content? Happy Monday! Kickstart your day with this amazing baked oatmeal and celebrate surviving Monday with some delicious baked apples! Source: 4-Ingredient Green Smoothie. Welcome the day! Start your day with a vibrant green smoothie and celebrate your day with a wonderful stir-fry for dinner! Happy Hump Day! These meals will keep you full and satisfied!
But what about the naturally-occurring sugar in fruit? Is fructose sugar, also known as fruit sugar, OK for those of us on a whole foods plant-based diet? Or, do we need to limit our consumption of those mouth-watering bananas, berries, oranges, cherries, peaches, apples, and melons? After all, fructose is the source of sweetness in corn syrup and fruit alike. Does it really matter for our weight and overall health where that fructose comes from? Just for the record, granulated table sugar is composed of sucrose. According to plant-based pioneer Michael Greger, M. In fact, a study has shown that people on a diet who ate fruit lost more weight than those on a diet that restricted all fructose. Insulin is an important hormone the pancreas produces that allows your body to use or store the sugar it consumes. It regulates the amount of glucose in your bloodstream. This prevents both too little blood sugar, or a condition known as hypoglycemia, or too much blood sugar, or hyperglycemia. Randomized controlled trials have shown that eating fruit reduces oxidative stress markers and blood glucose in diabetics.
Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. Rather, you are proportionately choosing more of your foods from plant sources. What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often. The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers specifically colon, breast, and prostate cancer, depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.