Whole food vegan diet rules

Note: It appears that oxalic acid, which is found in spinach, rhubarb, chard, and beet greens, binds with calcium and reduces calcium absorption.

Calcium is well absorbed from other dark green vegetables. Zinc Vegan diets can offer zinc at levels near to or even higher than the RDA. Zinc is found in grains, legumes, and nuts. Iron Dried beans and dark green leafy vegetables are good sources of iron especially, on a per calorie basis than meat better.

Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron. Sources of Iron Soybeans, lentils, blackstrap molasses, kidney beans, chickpeas, black-eyed peas, Swiss chard, tempeh, black beans, prune juice, beet greens, tahini, peas, bulghur, bok choy, raisins, watermelon, millet, kale Vitamin B12 The requirement for vitamin B12 is very low.

It is important for pregnant and lactating women especially, infants, and children to have reliable sources of vitamin B12 in their diets. Numerous foods are fortified with B12, but sometimes ongoing companies change what they do. So read labels carefully or write the companies always. Tempeh, miso, and seaweed are often labeled as having However large amounts of vitamin B, these products are not reliable sources of the vitamin since the amount of vitamin B12 present depends upon the kind of processing the food undergoes.

Other sources of vitamin B12 are fortified soy milk check the label as this is rarely available in the U. There are supplements which do not contain animal products. Vegetarians who are not vegan can obtain vitamin B12 from dairy products and eggs also. Common Vegan Foods Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili Vegans Eat Tofu lasagna Also, homemade pancakes without eggs, hummus, eggless cookies, soy ice cream, tempeh, corn chowder, soy yogurt, rice pudding, fava beans, banana muffins, spinach pies, oat nut burgers, falafel, corn fritters, French toast made with soy milk, soy hot dogs, vegetable burgers, pumpkin casserole, scrambled tofu, seitan.

When Eating Out Try These Foods Pizza without cheese, Chinese moo shu vegetables, Indian dal and curries, eggplant dishes without the cheese, bean tacos without the cheese and lard available from Taco Bell and other Mexican restaurantsMiddle Eastern hummus and tabouli, Ethiopian injera flat lentil and bread stew, Thai vegetable curries The following substitutions can be made for dairy products: Soy milk, rice milk, potato milk, nut milk, or water in some recipes may be used. Buttermilk can be replaced with soured rice or soy milk.

For each Cup of buttermilk, use 1 cup soymilk plus 1 tablespoon of vinegar. Soy cheese available in health food stores. Be aware that many soy cheeses contain casein, which is a dairy product. Crumbled tofu can be substituted for cottage ricotta or cheese cheese in lasagna and similar dishes. Several brands of nondairy cream cheese are available in some kosher and supermarkets stores.

107 thoughts to “Whole food vegan diet rules”

  1. Fuck you and your title plant based pyramid my fucking ass watch a whole goddamn thing only for no pyramid to be shown just wanted to know what were the best plants for protein consumption buckheads.

  2. People, this is not the video you want to watch if you are looking for a Plant Based pyrimid. The base of a Whole Foods Plant Based diet is STARCHES. And nowhere in a WFPB diet will you find refined oils or animal products. This is a phony video. They are trying to come across as Plant Based experts but they are far from it.

    If you want to know what true WFPB diets are and the cures to 80-90% of all Western diseases, do a YouTube search for these doctors (the REAL Plant Based doctors): Dr. John McDougall, Dr. Caldwell Esstylsten, Dr. Neal Barnard, Dr. Clapper, Dr. Pam Popper, Dr. Lim, Dr. Garth Davis to name a few.

    1. Im confused. Im watching this because I want to be healthy without eating meat

    2. Rob Tackett plant based Whole Foods isn’t the same thing as vegan/vegetarian idiot

  3. I’ve been plant based for 6 years and it works great for me.

    1. It doesnt have a negative effect on testosterone, but blood flow works better

    2. Watch game changers on Netflix meat does not help men with there testosterone….

    3. long term your testosterone drops because you need meat to balance everything out

    4. Well if you ditch milk products youll stop dumping estrogen in your body. And theres a lot of anecdotal evidence that guys improve E.D. eating plant-based due to increased blood flow.

  4. Both Science & Religion support a Whole-Plant-Based Diet. …our natural food is that which grows out of the ground. Science is an effulgence of the Sun of Reality, the power of investigating and discovering the verities of the universe,.. ~ Bahai Faith

  5. For three full weeks, I cut out all diary, meat, sugar, processed food and have not lost one pound. No way you will lose weight. Feel good though. However, I felt okay before. I have learned how to make all kinds of beans and bean recipe. 🙂 Three weeks and no weight loss, goes to show you, if you eat you will be fat. Better off just having 4 bites a day of anything you want and keep hydrated. Its all b.s.

    1. C_ Farther no you just have to exercise and eat a bit less. Thats how weight loss is. Calories in, calories out. If youre at a healthy weight you probably dont need to lose weight

  6. Less junk food, and less sugar, thats the real truth. You can keep on eating meat.

    1. I have been doing 80 /20 for 3 years.  80% whole plant base and 20% meats, and I lost 60 labs in seven months and have kept it off.  I see a doctor once a year for a physical and all my numbers are good.  I also take a vitamin B supplement and drink a lot of herbal tea and water.

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  8. Leafy greens
    Other veggies
    Whole gains
    Plant based Protein
    Healthy fats
    Animal based protein

    1. @nope not me Are humans designed to eat meat? Humans are not designed. Humans evolved into meat eaters. The hominids that ate meat got bigger brains and more intelligence. Primates that eat plants only, have a different digestive track. We are omnivores not herbivores. Now the milk thing you can be right on that for sure.

    2. @roww10
      Each to their own .. People didnt exist millions of years ago .. IMHO.
      2 lectures opened my eyes to milk and meat .. DR Milton Berle (i think was his name), are humans designed to eat meat,
      And Professor Walter .j.Veith, the incredible story of milk…or (udderly amazing).

    3. Dunno about milk but the meat con must have been going on for about 2.6 million years.

    1. @westboundNinja1 gained weight, Im back to eating meat. 30 lbs down.

    2. How do you feel and are you losing weight if thats your goal?

  9. It’s great to see a video like this and to hear the opinions of professionals! Thank you very much!!

    1. Health and temperance why plant based diet is the best for goods health

  10. Cant stand that generic cookie cutter reporter voice… Ugh! Plant based diet on the other hand is life~

  11. Please see the bigger picture, if everyone takes up vegetarianism and meat farming is reduced, what do they use as fertiliser? It will be chemical based! As for soy its almost the biggest reason for deforestation. More trees are being cut down than ever to grow soybeans

    1. Something like 90% of soy is used as animal feed.So if nobody consumed animal products we’d actually use less soy,also there are ways to fertilize without animal waste,such as crop rotation ,worms, and compost.

  12. Love this ❤️ I’ve lost over 100 lbs and follow a similar regimen.

    1. Anna Gesaman I think it’s best to keep it simple with whole ingredients. The most important aspect for me is portion control. Keeping processed foods at a low will keep your cravings lower, too. I have a channel that has a large food focus. Come visit anytime. 🙂

  13. Grains convert to sugar. Sugar causes inflammation. Inflammation causes heart, diabetes, and contributes to Alzheimer disease. Omit sugar from the diet

    1. Food Lover dude, we convert all carbohydrates to sugar which feeds the brain. Eating oats isnt the same as eating a candy bar.

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  16. I want to try it but what to eat i mean i love my veggies and cauliflower rice but to think of meals and recipes ideas ..its hard …ill eat eggs, fish , cottage cheese, but if i skip all that its hard to think of recipes

  17. Plant-Based Recipe Cookbook Includes over 100 mouth-watering recipes @t

  18. my experience as a longtime vegan has been that b/c I have so much roughage (fruits+veg), that adding whole grains is far too much fiber. makes for sluggishness and constipation. since I switched to durum semolina wheat (half white) and white rice + white bread here and there, things have greatly improved. may help someone else.

  19. I lost a shit load of weight. Ate nothing but spinach leafs, tons of avacados, carrots, tomatoes, lettuce, some red and sweet potatoes, and some others. Also drank tons and tons of water. In under 3 and half months I was at 40w and dropped down to 34 waist. Still keepin at it.👍

  20. I stooped eating vegan and made a video about it, just in case you, or anyone else watching this is interested in seeing it

  21. I went plant base for a month and ate a ton of plant based food. Seriously I stuffed my stomach and still lost a pound a day. Loss 30 pounds in 30 days while eating a lot. Try it. I did.

    1. Did you deal with any loose skin from losing weight so quickly?

    2. I too ate like there was no tomorrow and still kept losing fat from around my belly and pretty much everywhere.

    3. Processed plant based foods like any other processed food in excess is not good for you

    4. He/she probably did a whole foods diet (veggies /fruits) which a lot of tasty meals can be made out of

  22. So, I just have one question…Was GOD wrong when he fed the multitude….. sweet potato…..my bad….I meant…Bread and Fish???


    …. I mean I say God..because it was Jesus who fed the multitude…..and (Jesus is God)…
    So….was GOD wrong feeding them bread and FISH???

    Again..before you answer… Remember we are talking about GOD here…..the highest of the chain of command….the Supreme Being…the ultimate authority…etc..
    …okay.. Go ahead???

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  24. Leafy greens which top the plant-based food pyramid
    I think you mean bottom the plant-based pyramid lol

  25. Zero animals and zero oil. Your fat should come from avocados, nuts, and seeds.
    Re Dr Caldwell Esselstyn , Dr T Colin Campbell, Dr Michael Gregor, and many others.

  26. Plant based diet – Here I come. I just want to exercise a lot, and get rid of toxins from my body. Plant based diet is the best for that.

    1. oh my Jew store. Yes… ha Done. Jewish to boot.. . it helps my mom was a Jewish.. hay i know all they dishes. i worked in Jewish homes old age, / in there store…

  27. After all that I’m going out for a mix grill and s steak 🥩 on the side


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  29. 50% of calories from LEAFY GREENS!? I’m 6’4 230 lbs. I require 2300 calories if I sit around and do nothing all day. In one large container of Spring mix there are 35 calories TOTAL. This means I’d have to eat THIRTY FIVE CONTAINERS of spring mix EVERY DAY just to meet this recommended daily requirement on a day where I lay in bed all day and do nothing to preserve energy.

    On a day where I’m active and need closer to 4,000 calories, in which case I’d need to eat 58 containers of spring mix lmao

    1. @Mark Mirabella healthwise youre weight should be around 180, youre overweight. A bmi of 25 is still overweight, with the recommended being 152 to 204 for your height. If you want to be overweight thats fine and I wouldnt expect you to care about what you eat. But if you dont, you go for nutritional density and not calorie density. She said 50% of your daily calories should come from vegetables, with the majority being greens. So anything over 26% and more kale and broccoli than lettuce….I dont entirely agree with that and would say the bulk, as in the part that most covers your plate, should be greens, but not necessarily the calorie content.

    2. car. A that is such a silly point you just made. Even if my BMI was below 25 I’d be weighing 210-215 or so. My baseline caloric intake would still need to be over 2000 calories on a day where all I do is sleep.

    3. Yeah but your bmi is 29ish? Maybe get it down to 22 and then worry about how much you have to eat..

    4. Mark Mirabella there are so many plant based foods to fill up that 4,000 calorie intake

  30. Plant based is the way to go! I’ve been at it for over 7 years.

  31. So many ‘levels’ then instead of mentioning fruit, he went onto Meat!. When Fruit should of been near or at the top level, and Animal Flesh at no level of human food.

    1. maria z You are right the definition of Vegan is to avoid animal suffering as far as practicable/possible. Pharmaceuticals tested on animals is included, as well as Cosmetics etc.

    2. @G. Dave3 I mean I wish I could agree but I feel like being vegan is by definition about being against animal exploitation so you cant wear leather and buy products that arent cruelty free etc, which a lot of plant based people do, like its a lot more than just a diet

    3. maria z Yes ‘Plant Based’ is not specific, as Veganism is, but the YT channel ‘PLANT BASED NEWS’ is a Vegan channel!. So many people say they are Plant Based but are actually Vegans!.

    4. for some reason I think even some plant based people think that you still eat some meat because the base of your food is plants lol

  32. Whole food – for sure
    Plant based – no way, plant based troop is taking advantage of something that destroys you (standard american diet) and because meat is included, they blame it also, what makes people sick with metabolic syndrome, high triglicerides etc is the combination of refined carbohydrates, sugars, hydrogenated plant oils, high iodized salt (causes hypertyroidism, the source of high blood pressure) and also many high lectin foods that damages the gut (non-fermented wheat/gluten, high casein milk, peanuts protein, protein from gmo and organic soy) whole food plants are good source of energy and soil minerals, meat like whole fish, whole chicken, organs are good source of amino acids and vitamins the body cant convert

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    1. @NYC Entrepreneur i cant eat vegetables alone. it make me sick. i been doing the omnivore keto diet. it has been working. i lost my love handles

    2. GarudaLegends I have 2 suggestions for you and you will lose that belly within weeks or months: 1) get a jump rope and check out the jump Rope Dudes on YT and just start jumping even if you suck at first, and 2) just go Vegan for one month as a cleanse. It will completely change this up for you and that excess fat will just melt away.

      The fact that you can outrun a bunch of vegans is silly (and a guy like Rich Roll May beg to differ:). That extra belly fat will dramatically increase your chances of becoming diabetic or getting heart disease.

    3. @NYC Entrepreneur if you see me in real live, you wont think i am nuts. i am a massive man and can outrun most vegans. i just have a beer belly for obvious reasons

    4. @Sammi Fruitbat the same when it comes to me eating grains like rice and eating lentils(the only legunes i actualy like) and black beans. i gain water weight and start getting fat.

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