3 Reasons to Eat Plant-Based and 6 Ideas on How to Do That! Bonus: My Favorite Vegan Recipes
Is plant-based eating better for your mental health and mind?
It’s important not to solely focus on the physical benefits of meditation and healthy eating, but also consider how these practices affect the mind. The mind is so important for leading a grounded life so that you can achieve your goals and progress on your chosen path. This is key! Hence the name of this blog: mind and mantra.
It’s essential to support our mind with healthy practices. Why? Because the mind is in charge of it all -all of our experiences. The more we “feed” our mind with good company, good vibes, good experiences, and good food, the more we can progress in having the life we have always wanted.
I have been eating plant based with a vegan diet for two decades now and here’s why I mention it: I can clearly see the benefits in both the mind and body. I’m lighter both physically and mentally. And as a daily meditator, I always try to live and eat as clean as possible.
Let’s Dig In
Let’s get started by diving into the benefits of eating plant based, make sure you stick around for my favorite Vegan Meal Plan and Recipes to get you set up for success.
3 Reasons to Eat Plant-Based or a Vegan Diet
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Here’s the thing, we have to realize that what you eat can also have a significant impact on your mental health. In fact, studies have shown that there is a strong connection between diet and mental health.
Improving Mental Health
So, what does that mean for you? If you're looking to improve your mental health, one of the best things you can do is to focus on eating more plant-based foods. Not only are plant-based foods packed with nutrients that are essential for your overall health, but they can also help to improve your mental clarity and boost your mood.
However, one of the things I always here people say is that they don’t know where to begin, they don’t understand how to go vegan or how to incorporate more plant based food. So what’s the fix?
My top recommendation for this is to start with a Vegan meal plan and a done for you simple Vegan recipe book with only Clean ingredients.
Why a meal plan? Because meal plans are always curated with a beginner in mind and they include simple, easy-to-obtain ingredients and time factors so that you don’t get frustrated (and did I mention it comes with over 100 amazing recipes?)
Here's a closer look at how plant-based eating can benefit your mental health:
1. Boosts Brainpower
One of the most immediate benefits you'll notice when you start eating more plant-based foods is an increase in brainpower. That's because plant-based foods are rich in antioxidants and phytochemicals, which have been shown to protect the brain against age-related damage and improve cognitive function. In fact, a recent study found that people who ate a diet rich in fruits and vegetables had a lower risk of developing Alzheimer's disease.
2. Improves Mood and Reduces Stress
Another way that plant-based eating can benefit your mental health is by improving your mood and reducing stress levels. That's because plant-based foods contain nutrients like magnesium and omega-3 fatty acids, which have been shown to help reduce anxiety and promote feelings of calmness and relaxation.
What's more, plant-based foods are also a great source of fiber. And while you might not think of fiber as being particularly good for your mental health, it actually plays an important role in stabilizing blood sugar levels. When blood sugar levels drop too low, it can lead to feelings of irritability, anxiety, and even depression.
So by getting enough fiber in your diet, you can help to keep your blood sugar levels stable and avoid these negative mood swings.
3. Supports Gut Health
Finally, it's important to mention that plant-based eating can also benefit your mental health by supporting gut health. That's because the gut has been referred to as the "second brain" due to the fact that it produces nearly 90% of the body's serotonin—a hormone that plays a role in regulating mood.
What's more, research has shown that there is a strong connection between gut health and mental health conditions like anxiety and depression. So by eating more plants, you can help to support gut health and improve your overall mental well-being.
How to Include More Plant-Based Foods in Your Diet
So what’s the fix? How do you include more plant-based foods in your life? Again, I know this is challenging for some people if you are new to this and a meal plan will be your best friend when you are starting out—or even if you are seasoned like me.
Start with small goals and work your way up to fully vegan if that is your goal. Keep in mind we are focusing in this article on how plant-based foods affect your mind so we need to ensure that we are picking high quality plant-based foods with tons of nutrition.
Here are some ideas on how to do that.
The good news is that there are many delicious and nutritious plant-based options available, so you can easily find foods that fit your taste and nutritional needs.
1. Vegan Meal Plan-a done for you meal plan is just the trick to plant-based meal plan for beginners and it is healthy vegan food! Here is the one I highly recommend, especially for its simplicity of it. This is key! You want an easy-to-follow, and clean eating meal plan with a super delicious recipe book!
It has amazing recipes from chickpea flour wraps, curry tofu, sweet potato curry, and rice, quinoa and so much more. They are mouth-watering.
It also has a bonus plan of green smoothies that are perfect! They are not filled with sugar and use simple, clean ingredients. It keeps you on track so that you know exactly what to do for each meal and can set the habit up for success for eating more plant-based foods.
2. Another way to include more plant-based foods in your diet is to start by making simple substitutions, such as swapping dairy milk for plant-based milk or choosing plant-based meats instead of traditional meats. As you become more familiar with plant-based options, you can experiment with more adventurous recipes.
If you're interested in transitioning to a vegan diet, there are many resources available to help you make the transition seamlessly.
No matter what your goal is, there are plenty of ways to incorporate more plant-based foods into your diet.
3. Choose plant-based foods that are rich in antioxidants and phytochemicals, which have been linked with a lower risk of Alzheimer's disease and another age-related cognitive decline. Some examples of these foods are Broccoli, cabbage, collard greens, kale, cauliflower and Brussels sprouts.
4. Go for whole grains instead of refined carbohydrates, which can contribute to inflammation and play a role in cognitive decline.
5. Add in some dark leafy greens, like kale or spinach, which are excellent sources of vitamins and minerals that are essential for cognitive health.
6. Another great way to get more plant-based nutrients is to add a daily multivitamin or plant-based protein powder to your diet. By taking small steps like these, you can easily increase your intake of plant-based foods and enjoy all the benefits that come with it.
Making small changes in your diet can have a big impact on your overall health, so don't be afraid to experiment until you find what works best for you.
Conclusion:
I have been eating plant-based for 20 years now. I clearly remember the complete physiological changes it made in my body after eating meat for many years. But the mental part was much more subtle at first. The longer I ate plant-based, the more I could see the effects of eating this way on the mind. I need all the help I can get:)
As you can see, there are many ways that plant-based eating can benefit your mental health. I hope you found these supports helpful. There are more to come!
Remember our 3 key takeaways for eating plant-based are:
It helps to improve your mood.
It can boost brainpower.
Eating plant-based reduces stress levels.
You might be surprised at just how much difference it makes! And of course, this also helps us meditate.
If you haven’t started with a meditation practice yet, check out my blog on meditation for some tips to get started.
I’m cheering you on!
Heather Hathaway, M.Ed.
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