Varför växtbaserad vegansk kost?

Why a plant-based vegan diet?

For a long time, we have known that a healthy diet consists largely of vegetables and foods from the plant kingdom. Several different chronic diseases can be slowed down and sometimes completely prevented through a healthy vegan plant-based diet, free from heavily processed foods, white sugar, high levels of saturated fat, and salt, which makes the foods we’re eating incredibly important for both the individual and society.

Allowing the diet to consist of whole plant based foods such as fruits and vegetables in all colors, legumes, gluten-free cereals, berries, nuts, and seeds can make wonders for health. A plant-based vegan diet with whole foods can, among other things, positively affect cholesterol levels and reducing the risk of cardiovascular disease.
In many cases, a plant-based diet has also been shown to yield positive results for individuals with conditions such as rheumatism, type 2 diabetes, Crohn's disease, fibromyalgia, depression, overweight, and obesity. In some cases, the condition or disease completely regresses, which is absolutely fantastic! Let food be your medicine and give your body all the love it needs to heal.

When making major changes to the diet, it may initially feel like the food tastes different, has a different texture, or doesn't taste as much as before. Too much saturated fat, sugar, and salt numb our taste buds. As a result, one may feel that fruits and vegetables don't taste like anything at all. Therefore, it's good to give your taste buds some time to readjust - because I promise you they will!
Once your taste buds have adjusted, the plant-based diet will taste better and better. It usually takes about 3 weeks for the taste to readjust.

When it comes to food and groceries, unfortunately, the unhealthy options are often very readily available in our society. The shelves near the checkout in grocery stores are often filled with candy, chips, and snacks produced by companies that make money from people buying and eating these stuff, consuming too many empty calories, saturated fat, sugar, and salt, and also risking their health.

As always, I want to mention that a healthy lifestyle is not just about a healthy diet, but also things like exercise, good sleep, good relationships, mental health, a stable nervous system, and calm in both body and mind. We need all these parts to feel good.

For those of you who want to start making a behavioral change, improve your eating habits, and start eating more plant-based foods, here are some tips:

1. Start small
If going from 0 to 100 feels like too big a step, it may be good to gradually introduce more vegetables at a steady pace. Start by buying more plant-based foods so that you have them readily available at home when you get hungry. Start serving a large salad with cabbage, carrots, cucumber, and tomato with your meals, for example. Another tip is to make a favorite dish vegan by replacing animal products with legumes, vegetables, nuts, and seeds. Eat plain or dry-roasted nuts and fruits as snacks instead of candy and chips.

2. Introduce legumes gradually
Some people experience gas and stomach issues from legumes. Legumes contains a lot of fiber and serve as food for the good gut bacteria, which makes them very good to include in your diet. Most people get used to eating legumes over time, but initially, you can try gradually increasing the amount. Start, for example, with 1/3 dl (approx. 1-2 tbsp) of beans or lentils, and then increase slowly.

3. Motivation
If you're struggling with motivation, a tip is to write down all the reasons why you want to make this behavior change. All the positive things that comes with it and why it's important. Keep these notes close and read them whenever it feels difficult. Think about yourself, your surroundings, the animals, and our planet.

4. Follow up on how you feel
Another motivation can be to note how you feel when you eat a healthy plant-based meal. The experience of feeling better in body and mind can be a good reminder that makes you want to continue.

5. What you have at home is what you will eat when you get hungry
So make sure to buy good food and snacks that you easy can grab when you get hungry. Have you, for example, tried dipping carrot and cucumber sticks in hummus? Both protein-rich and tasty!

6. Explore new recipes
There are incredibly many delicious, flavorful, and wonderful recipes from the vegan plant-based kitchen to explore. Take on the challenge of trying at least one new vegan dish per week, for example. Try a new healthy dessert, a tasty pastry, or switch out regular sugar for sweetening with dates.

7. Walk your own path
Unfortunately, there are many who want to interfere with what others eat and don't eat, and for some, it can feel provocative when someone has decided to prioritize their health and started eating healthier. It's important not to take this personally and to continue walking your own path.

Book recommendations for interested:

- Kostens Kraft of David Stenholtz
- The China-study of Colin Campbell