Seed Based Plant Diet – For some people, a seed-based plant diet is something new. If it is new for you, you must first know that this diet will focus on foods coming from plants. The foods will include vegetables and fruits and oils, seeds, nuts, legumes, beans, and whole grains.
This diet may sound like a vegan lifestyle, but it is absolutely different. The diet still allows you to eat dairy and meat. But you will proportionately choose more of the plant sources instead of the dairy products and meat products.
How to Benefits from Seed Based Plant Diet
The evidence shows that plant-based diets involving fruits, veggies, healthy plant oils, and whole grains will reduce the health concerns risk on males. There are such as diabetes, cancer, stroke, and heart disease. Keep in mind that you should combine veggies and fruits with legumes, seeds, and nuts.
Seeds and nuts will provide healthy poly- and monounsaturated plants oils and protein at once. The legumes that include the beans will make you feel full. These legumes also contain high lean protein. The entire ingredients offer minerals and vitamins.
How can you benefit from this plant diet? The keys below are going to help you benefit from this diet.
Involve nuts to your diet
Do you know the differences between legumes, seeds, and nuts? The botanical definitions they have are different from each other. Nuts, such as almonds, hazelnuts, and walnuts, are the actual nuts and are composed of the seed surrounded by the dry fruit encased in the hard shell.
The famous peanut is actually categorized as a legume. Legumes are seeds you can eat that comes from the pods. The pods of legumes allow you to split them away in half to take the legumes. The most famous legumes include soybean, black bean, chickpea, red bean, navy bean, lima bean, pinto bean, etc.
Watch the portion you will eat.
Legumes, seeds, and nuts must be in your seed based plant diet menu, but you need to consider the portion. Seeds and nuts offer high vegetable oil content. Each gram contains nine calories. This means too many seeds and nuts in a meal will give you too many calories.
An ounce of nuts or a handful of them will give you between 3 and 7 grams of protein but 160 to 190 calories. But legumes are different; they have more carbohydrates compared to seeds and nuts. But the protein content of legumes is similar to the one owned by seeds and nuts.
If you want to benefit from legumes, seeds, or nuts, consider adding nuts in a loose handful portion for your oatmeal, yogurt, or cereal. A handful of beans you cook for salad is a healthy option as well.
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Add legumes, seeds, and nuts gradually.
You cannot instantly change your diet and suddenly eat lots of legumes, seeds, and nuts. Add them gradually to the daily diet you own. Evolution is much better than revolution, especially in adopting a plant seed based plant diet.
Use legumes, seeds, and nuts in the meals and recipes you know and love. Replace the plant-based proteins with some processed and red meat you usually take. Choose a day or two in a week when you will use more plant-based proteins. Changing too many things will lead you to failure.
The Best Seeds for Seed Based Plant Diet
So you know that legumes, seeds, and nuts are crucial for this diet. But do you know the best sources you can use for this diet? Below are some quality seeds you need to add to your menu.
- Chia seeds
Chia seeds have lots of benefits for your diet. This seed will energize you with lots of good fats, protein, and fiber. Chia seeds also provide omega 3 at a higher level than omega 6; it is a perfect source of omega 3 that you need to fight inflammation.
This seed will quietly blend into many foods without adding any distinctive flavor. You can even use this seed to make your favorite smoothies. If you like baking, consider using this seed to substitute the eggs. Use this seed if you want to make healthier boba tea, iced tea, and textured juice.
- Flax seeds
Everyone can benefit from this healthy seed. Flaxseed comes with high fiber content as well as high omega 3 content. It also has antioxidants and will assist you in lowering your blood sugar. Use the ground flax seeds instead of the whole ones so your body can absorb the nutrients more efficiently.
You can buy the whole seeds then ground them in the spice blender or coffee grinder. Sprinkle your grounded flax seeds on all meals and beverages you desire, such as salads, baked veggies, and smoothies. You can also use this seed to replace the eggs for a healthier seed based plant diet.
- Sunflower seeds
Sunflower seeds are the source of various minerals, including iron. You can consume this seed in many ways. Enjoy them in the sprouted seeds form or ground them into butter. Sunbutter, or sunflower seeds butter, is an excellent ingredient to make cookies.
You can even use this butter from sunflower seeds to make delicious spreads for your sandwiches. If you love making rolls and loaves of bread at home, use the sunflower seeds butter as a dip. Dip the rolls and slices of bread before you bake them.
- Sesame seeds
The famous sesame seeds are many people’s favorite. You can find them on burger buns and hummus. Get calcium and iron from this seed. Sesame seeds will protect your heart while providing fiber that will lower your cholesterol.
Tahini, sesame oil, and sesame seeds are a perfect combination in your kitchen. You can stir-fries and curries by combining sesame seeds and tahini. At last, you can see beauty by adding garnish; sprinkle the combination on squashes or eggplant, okonomiyaki, and yam noodles. Use this seed on your menu and enjoy the nutrients.
Quinoa is a rich source of minerals where you can get magnesium, manganese, copper, folate, and phosphorus. This is a healthy and crucial ingredient for your seed based plant diet since it contains high fiber and is versatile for cooking.