What Happens to Your Body When You Give Up Meat?

As of 2021, 6% of Americans now identify as vegan. This is a 500% increase in plant-based consumers since 2014. Veganism has become mainstream in culture and the grocery store. In 2020, plant-based food sales were up by 27%. There has never been a better time to go vegan. If you’re thinking of taking the plunge, be prepared for positive lifestyle and health changes.

So, what actually happens to your body when you stop eating meat? For starters, you’ll feel healthier. While an adjustment period to your new diet is necessary, the health benefits will kick in right away. Fill up your plate with leafy grains and filling legumes. Discover how you can eat your way to better health when you give up meat and start a plant-based diet.

  1. You’ll Lose Weight

New plant-based people looking to lose weight are in for good news. After adopting a plant-based diet, it’s likely that you will see the scale drop. Research from the Physician Committee of Responsible Medicine shows that overweight people who eat a plant-based diet lose weight without restricting calories. Of the weight that participants lost in the study, 2/3 of it was belly fat.

It’s no wonder that high-fiber and low-calorie plant-based foods will naturally fill you up. It’s important to make sure you’re getting the right nutrition to lose weight on a plant-based diet. Existing solely on vegan substitutes will not help you lose weight. Load up on vegetables and plant-based protein. You won’t even miss meat after seeing weight loss results.

  1. Your Gut Bacteria Will Change

If you’ve experienced gastrointestinal issues like irritable bowel syndrome in the past, a plant-based diet can positively impact your gut bacteria. Research shows that a vegan diet rich in high fiber and vegetables improves the gut microbiome. Plants naturally contain healthy prebiotics that balance your gut bacteria and nourish your gut.

Healthy plant-based diets for your gut include beans, vegetables, and fruits. Combined, these foods contain diverse microbiota. Antioxidants from fiber-rich meals will certainly help your gut flora. The more diverse your gut microbiota, the happier your gut becomes.

  1. Your Risk of Developing Cancer Could Drop

People with a predisposition to cancer due to genetics or other health conditions should listen closely to this research. A plant-based diet can slash your cancer risk. Researchers from The Mayo Clinic tracked over 70,000 participants over time to analyze their cancer risk based on their dietary choices. Of all participants, vegans had the lowest risk of cancer overall. They concluded that plants contain phytochemicals, an anti-inflammatory chemical that fights against cancer.

Fiber is also another important factor in this research. Fiber-filled foods help keep people fuller longer and are nutrient-dense. Women who eat fiber-rich diets are 25% less likely to be diagnosed with breast cancer at some point in their lives.

  1. Your Risk of Heart Disease Will Also Drop

Across all genders and ethnicities in the United States, heart disease remains the leading cause of death. A plant-based diet can greatly reduce your risk of heart disease. Research from the Journal of the American Heart Association found that people who ate plant-based diets had up to a 32% decreased risk of cardiovascular disease. Participants were studied over time from 1987 to 2016, making it a large longitudinal study of how plant-based diets affect heart health over time.

Some research suggests that plant-based diets can even help reverse heart disease. The research from Dr. Dean Ornish found that participants with moderate heart disease had improved blood flow to the heart in a month of eating plant-based foods. After a year, participants’ arteries reopened. Simple lifestyle changes made a world of difference for those suffering from heart disease before any surgery took place.

  1. You’ll Dramatically Reduce your Chances of Type 2 Diabetes

The Center for Disease Control estimates that 1 in 10 Americans have Type 2 diabetes. At this point, you guessed it, a plant-based diet can help prevent or reduce symptoms of Type 2 diabetes as well. Research found that vegans were far less likely to have type 2 diabetes. The study concluded that even small increases in red meat appear to increase the risk for type 2 diabetes.

Of course, Type 2 diabetes is more complex than just reducing sugar intake. Following a plant-based diet helps people maintain a healthy body weight, as we discussed earlier. A healthy plant-based diet paired with a lower BMI helps manage and even reverse symptoms of type 2 diabetes.

Conclusion

Plant-based diets not only taste delicious, but they’re incredible for your health. With your new colorful plate comes a plethora of positive health improvements. Maintain a healthy and balanced plant-based diet for optimal results.

For more healthy plant-based options, shop at Earth Nut Foods. Our products are vegan, soy-free, and legume-based. Our products are also rich in protein and taste. Visit EarthNutFoods.com for your next delicious plant-based meal.

Tips for Getting Healthy After the Pandemic

61% of people reported undesired weight changes since the start of the COVID-19 pandemic.  The average person gained 29lbs during the pandemic and 1 in 10 people surveyed said they gained more than 50lbs since the pandemic began. 

The majority of people who gained weight said the COVID restrictions interrupting their daily routine caused their weight gain.  54% of people said they were exercising less than they were before the pandemic, and 64% of people said they were indulging in unhealthy snacks more often.   

The extra weight gained during the pandemic not only affects your self-esteem and body image, but it can have real long-term health consequences. 

People who gain more than 11lbs are at a higher risk of developing heart disease and Type II diabetes and people who gain more than 25lbs are at higher risk of having a stroke. 

If you’re one of the millions of people who gained weight during the pandemic and want to get healthy again now that the world is starting to get back to normal again, here are some tips on how you can increase your emotional and physical health. 

Start Exercising

The Department of Health and Human Services recommends adults get at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week. 

Moderate aerobic exercise includes taking a brisk walk or swimming.  Vigorous aerobic exercise includes running or dancing.  

If you’re just starting to exercise again, don’t feel pressured to meet those exercise goals right out of the gate.  They are benchmarks you should be working towards, but it is more important to start small and get in the habit of exercising rather than pushing yourself too hard at the start and losing your motivation or hurting yourself. 

In fact, trainers suggest that if you have been inactive for more than a month, you should only resume your physical activity at 25% to 50% of the level you were accustomed to before your break. 

One study found that on average people took 48% fewer steps during the pandemic than they did before the pandemic.  A safe and achievable exercise goal to start with is to increase the number of steps you take to your pre-pandemic level. 

Once you’re in the habit of moving your body more, set a new fitness goal to work towards.  Maybe it is dancing for 30 minutes a day or strength training three times a week. 

If you start working out in a gym, be sure you protect yourself by wiping the machines down before and after you use them and keep at least 6 feet between you and other guests.

Finally, find a workout partner.  People who work out with a friend are more successful because they exercise more consistently and typically have longer workout sessions. 

Eat Healthier

47% of adults admitted to eating more food during the pandemic than they did before it, and, in a lot of instances, the extra food consumed was unhealthy junk food.  Additionally, one study showed that alcohol consumption increased by up to 41% since March 2020. 

One of the best ways to get healthy after the pandemic is to change your eating habits.  Increase your fruit and vegetable consumption, eat more protein, and lower your sugar and salt intake. 

Adding more plant-based foods to your diet is one of the best ways to get healthier because it eliminates a lot of fatty and unhealthy foods from your diet. 

56% of people who follow a predominately plant-based diet have better digestion than they did when they ate meat and 53% said they slept better. 

If you put on more than 11lbs during the pandemic, incorporating plant-based foods into your diet can help decrease your chance of heart disease and diabetes. 

Vegans are 32% less likely to die of heart disease and 23% less likely to develop Type II diabetes compared to meat-eaters.

If you’re worried you have to give up your favorite foods to eat plant-based, you’ll be happy to learn there are countless delicious meat alternatives on the market.

You can enjoy the flavor of a burger without consuming unhealthy red meat.  

Develop a Nighttime Routine

The COVID-19 pandemic caused increased stress and anxiety, which, in turn, lead to an increase in insomnia.  A broken routine and stress were cited as the two main causes of insomnia during the pandemic. 

Sleep plays a much bigger role in your overall health than you realize.  Your heart, blood vessels, and muscles heal themselves while you sleep, and not sleeping enough increases your risk of high blood pressure, kidney disease, diabetes, and stroke.  

If you find yourself struggling to sleep at night, developing a nighttime routine can help eliminate anxious thoughts and prepare your body to sleep. 

A typical nighttime routine starts 30 to 60 minutes before you go to bed and is performed every night as a habit. 

It includes activities like showering, journaling, aromatherapy, and meditation.  Your nighttime routine should include calming activities that relax you and help clear your mind and body of stress. 

Including meditation in a nighttime routine, for example, has been shown to decrease insomnia and fatigue significantly more than simply showering before bed. 

Put together a nighttime routine of calming activities that interest you, and tweak it as you discover activities that help you relax more than others.  

4 Countries Embracing a Plant-Based Diet

plant-based diets

Whether it is for health, religious, ethical, or environmental reasons, more and more cultures are shifting towards plant-based eating. 

Even though North American and European countries have been the most visible vegan activists (and even started the first vegan society in the UK), it is cultures like Latin America, the Mediterranean, India, and China that are leading the newest wave of plant-based eating. 

Latin America

In 2019, 19% of Latin American shoppers say purchasing plant-based food and drinks has become important to them in the past year and between 54% and 72% of people (depending on the country) say they eat meatless meals at least once per week. 

While meat was a part of Latin American diet in prehistoric times, the majority of their diet was made of domesticated fruits and vegetables such as avocado, zucchini, carrots, beans, sweet potatoes, and passion fruit.

The tradition of having a heavily plant-based diet has lived on in Latin America, but it is for different reasons now.   

Latin American vegans say that eating clean and health is the number one reason they live a plant-based lifestyle.

Eating clean and living a healthy life is so important to Latin Americans that 24% of people surveyed stated they were willing to pay 10% more for plant-based food in the name of health. 

Today, a meal in Latin America looks very similar to a meal had by their prehistoric ancestors.  Vegetables and beans are the staples of most meals and red meat is only eaten on occasion.   

The Latin American diet prioritizes health, family, and socialization.

Mediterranean

The Mediterranean Diet has long been touted as one of the best and healthiest diets on the planet, and you shouldn’t be surprised to hear it leans heavily on plant-based foods. 

Meals are built around vegetables, beans, and whole grains in the Mediterranean.  Dessert is fresh fruit and olive oil is used to cook food rather than butter. 

Studies have shown that eating a Mediterranean diet help increase your gut microbiome and assist with health aging and longevity.  The healthy fats that are central to the Mediterranean way of eating are shown to reduce blood clotting and lower the risk of stroke and heart failure. 

Mediterranean cultures have been eating in a similar way for hundreds of years and in the Middle Ages, their diet began to spread outside of their culture and more cultures began following their eating style. 

While many people in the Mediterranean still include fish in their diets, their heavily plant-based dietary tradition has influenced the modern-day vegan diet.

India

People in India consume only 4.4 kilograms of meat per person per year. To put that in perspective, the average American consumes over 315 kilograms of meat per year.

Following a vegetarian or vegan diet is incredibly popular in India because the major religions in the country follow the principle of Ahimsa, which states “that the only way to save one’s own soul is to protect every other soul.”

Treating animals ethically and not eating them is an important part of Indian culture.  90% of Indians surveyed state they eat vegetables on a daily basis while only 6% said the same about meat. 

Eating a vegan diet is generally linked to being healthier, but that isn’t the case in India. 

India is suffering an obesity epidemic even amongst its plant-based population.

Many foods in India (including plant-based food) is fried and contain heavy sauces, so it is easy for planted-based eaters in India to gain weight following a traditional diet.

China

China isn’t the first country you think of when you hear the word vegan, but plant-based eating is quickly becoming more and more popular.

The vegan meat market in China is worth approximately 910 million USD, and the demand for plant-based meat is increasing by over 14% year-on-year. 

Currently, China represents one quarter of the global demand for plant-based meat.

Westernized Chinese food consists of a lot of meat; however, a traditional Chinese diet consist more of vegetables, rice, and soybeans than it does meat. 

Over 50 million people in China follow a strict vegetarian diet with the health benefits that come with eating plant-based cited as the most popular reason to remove meat from their diet. 

The move towards more plant-based food isn’t only on a personal level in China.  The government introduced a plan to cut the country’s meat consumption by 50% by 2030 to reduce the obesity and diabetes problems affecting Chinese citizens. 

Meeting this goal would reduce the amount of meat eaten by Chinese people to the same levels that were seen in 1982 before Westernized fast food was introduced to the country. 

 

Plant-based Diets for Health, Longevity, and Sustainability

Earth Nut for Longevity

In the past seven years, there has been a 500% increase in the number of people who identify as vegan and a 1,500% increase in plant-based food sales. 

This in large part has to do with more and more people learning about the health and environmental benefits of eating a plant-based diet.

It is estimated that veganism can save up to 8 million human lives by 2050 through reduced cholesterol, reduced diabetes cases, and a reduction in the number of fatalities amongst employees in the meat industry. 

The only thing left for you to do is learn about the benefits of veganism and decide if it is the right lifestyle for you.

Veganism Makes You a Healthier Person

Millions of people are suffering from health issues that could be helped by eating a plant-based diet.  Veganism has both short-term and long-term health benefits and can help you live a longer life. 

Vegans are 32% less likely to die from heart disease than meat-eaters, have a 35% less chance of developing prostate cancer, and are 23% less likely to develop Type 2 Diabetes

Not only does a plant-based diet help you steer clear of serious long-term health issues, but it can also help your health and well-being in the present as well.  

56% of new vegans noticed an improvement in their digestion, 55% slept better at night, and 53% had more energy throughout the day. 

People who follow a plant-based diet also tend to be 10lbs to 20lbs lighter than an adult who eats a typical American diet that includes meat and cheese. 

On average, vegans are 15% less likely to die prematurely and have a longer life expectancy

compared to both meat-eaters and vegetarians. 

If you’re worried about giving up your favorite treats, you don’t have to.  There are delicious vegan alternatives to your favorite treats, so you can satisfy your sweet and savory cravings every now and then while living a healthier lifestyle. 

At Earth Nut, we make some of the best meat alternatives on the market.  Whether you’re craving a burger on the grill or breakfast sausage in the morning, we can satisfy your craving. 

Veganism is Environmentally Sustainable

Unless you’ve had your head in the sand, you’ve heard about the climate crisis and how humans need to change their actions in order to save the planet. 

A 2021 study found that 87% of greenhouse gas emissions are caused by animal agriculture. 

Eating a plant-based diet is one of the most effective ways you can decrease your carbon footprint.  In fact, following a vegan lifestyle can reduce your carbon footprint by a whopping 42%!

Veganism also helps decrease food instability.  Cows alone drink more than 8 times more water than humans per day and consume more than six times more food. 

Following a plant-based diet means fewer animals are being raised for food production, and the water and food that was previously being given to animals can be redistributed to people who don’t have access to enough food. 

That is only the tip of the iceberg.

When you take into consideration that 80% of all farmland is used for animal farming, the treatment of animals, and the production of leather goods, the positive environmental impact of being vegan is immeasurable. 

Veganism is Sustainable

Not only is veganism environmentally sustainable, but it is also personally sustainable. 

A lot of people consider becoming vegan but are afraid that it is too difficult to sustain the lifestyle, but that is a myth. 

The market for vegan meat is a $7.5 billion industry and more and more products hit the shelves all the time.  Vegan junk food is the most in-demand vegan item, and almost every restaurant offers at least one vegan option that isn’t simply a salad. 

You don’t have to sacrifice your social life if you’re plant-based.  You can still go out with your friends to your favorite restaurants, travel and eat local food, and indulge in your favorite guilty pleasure. 

Veganism is so sustainable that one study found that up to 97% of people who adopted a plant-based diet were still vegan six years later. 

Having the love and support of your friends and family is vital to your success.  You should have an open and honest conversation with them when you start your vegan lifestyle and tell them the ways they can support you.

There will be times when being vegan is challenging, but as long as you have a strong enough reason and motivation to be vegan, you’ll be able to push through the challenges. 

It is important to remember that it is okay if you mess up once in a while on your plant-based journey. 

Your best is all you can do, and you just have to get back on track the next day, which shouldn’t be too difficult with all the amazing accessible vegan alternatives on the market. 

How plant-based diets can help manage type 2 diabetes

Earth Nut Burgers

Diabetes is the 7th largest cause of death in the United States, and in 2019 it was attributed to over 1.5 million deaths in the world. 90% of people with diabetes have Type 2 diabetes. Type 2 diabetes is when your body becomes resistant to insulin, causing your blood sugar level to rise and become uncontrollable. Type 2 is generally associated with genetics, diet, and lifestyle choices.

Research shows that plant-based diets can help manage and even reverse type 2 diabetes. A structured plant-based diet, that includes foods like vegetables, fruits, nuts, and legumes contains nutritious vitamins and minerals along with high-quality protein. These foods are known to be low on the glycemic index, which can help you manage your blood sugar levels.

Low glycemic foods are assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Foods low on the glycemic index (GI) scale tend to release glucose slowly and steadily. 

Foods low on the GI, include dried beans, legumes, non-starchy vegetables, fruits, and peanuts. Peanuts have a low glycemic index score and glycemic load, which can help manage your blood sugar and keep it under control throughout the day. Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and diabetes in women.

How do I incorporate low glycemic foods into my diet?

Easy. If you’re already on a plant-based diet, low GI fruits, vegetables, legumes, nuts, and high fiber grains are already part of your routine. And the best part is, you’re on track to protecting yourself against other chronic diseases such as high cholesterol, hypertension, and even cancer.

Even if you’re not on a strict plant-based diet, you can start swapping out red meat with some high-quality animal proteins such as white meat chicken, fish, and some shellfish. Then with the addition of high-quality plant proteins like lentils, chickpeas, peanuts and leafy greens, your blood sugar levels, in time should start to level out and become more stable. Nuts contain heart-healthy unsaturated fats, and beans contain soluble fiber, which has been shown to help flush out cholesterol from your arteries.

Earth Nut foods offer a high protein, low carbohydrate meat alternative, that can be added to anyone’s daily routine. It provides several nutritional benefits, including valuable plant protein, fiber, vitamins, and minerals.

With the perfect mix of peanuts, chickpeas, and spices it contains plenty of health-promoting plant foods like nuts and legumes. These ingredients alone have been shown to help people manage type 2 diabetes and keep them at a healthy weight. In fact, eating peanuts may help lower the risk of developing type 2 diabetes.

According to the Peanut Institute, research has shown that peanuts can help control blood sugar in both healthy individuals and those with type 2 diabetes. Peanuts have even been shown to help lessen the spike in blood sugar when paired with high-carbohydrate or high-GL foods. Peanuts are both low GI and GL foods, as they contain healthy oils, protein, and fiber that have a positive effect on blood sugar control.

What are the benefits for a type 2 diabetic switching to a plant-based diet?

  • Can help prevent and may reverse type 2 diabetes
  • Improves insulin sensitivity and allows insulin to function properly
  • Controls blood sugar levels three times more effectively
  • Lower cholesterol and decreased LDL cholesterol levels
  • Reduces your risk of some diabetes-associated complications
  • Promotes a healthy weight and can help lower your body mass index (BMI)
  • Plant-based diets are high in fiber, antioxidants, and magnesium, all of which have been separately shown to improve insulin sensitivity

You don’t need to become a vegetarian overnight. Take it one day at a time and increase your servings of vegetables and other plant-based foods into your diet. Swap out animal protein with a plant protein such as an Earth Nut BBQ burger with some broccoli coleslaw. Or use legumes as your main source of protein as a meat substitute.

Remember plant-based foods bring natural and unprocessed nutrients such as fiber, iron, calcium, and other valuable minerals. And overall, a plant-based diet is great for maintaining healthy blood sugar levels.  

 

When Powerhouse Foods Collide: Chickpeas and Peanuts

Earth Nut Vegan Protein

Have you ever wondered about what happens when you take two nutritionally dense foods and combine them together? Both chickpeas and peanuts are well known for being rich sources of plant-based nutrition and vegan protein. They are also equally famous in their respective spreadable forms – hummus and peanut butter. But we aren’t talking about creating a new category of dip (…hummus butter…?).

Instead, let’s take a look at what makes each of these foods so healthy. Then, read on to learn about how we’ve combined these two versatile, powerhouse foods for optimum health (and flavor) impact.

Chickpeas are a Top Choice

Also known as garbanzo beans, chickpeas are a little legume that pack a powerful, nutritional punch. They are prized as a source of plant-based protein – vegans and vegetarians love them. They are also rich in a variety of nutrients including folate, iron, phosphorus, copper, and manganese. Containing 8 grams of carbs and 2 grams of fiber for every 28 gram (1 ounce) serving, they are considered to be a good source of these. Interestingly, studies have found that soaking and cooking chickpeas can reduce their carbohydrate content by as much as 24%.

Other Benefits

But what are some of the other benefits packed into chickpeas? Well, the fiber and protein content are thought to help with promoting fullness and reducing appetite. This can lead to lower caloric intake overall. Chickpeas contain low amounts of saturated fats, sodium, and cholesterol. They also have a relatively low glycemic index (GI) and this is one way they contribute to keeping blood sugar levels regulated. The protein and fiber content also contribute to the blood sugar maintenance properties of chickpeas.

Chickpeas have been shown to contribute to reducing the risks of certain chronic diseases, such as cancer and diabetes. For example, chickpeas contain saponins which are a plant compound known for their impact on slowing the development of certain types of cancers. The vitamin content of chickpeas can reduce the risks of type 2 diabetes.

Power of Peanuts

The peanut is another legume with a surprisingly power-packed roster of nutrients. Not only are they a top source of plant-based, vegan protein, but they also have wonderful health benefits as well. The American Diabetes Association even considers peanuts a superfood! Let’s explore what makes peanuts so nourishing:

Vitamins & Minerals [H3]

In their raw and unsalted form, peanuts contain:

  • Vitamin B6 (5 % RDI**)
  • Vitamin E
  • Potassium (200mg)
  • Magnesium (12% RDI**)
  • Folate
  • Copper

*These all values above are based on a 1 ounce serving size.

**RDI means Recommended Daily Intake

Following FDA guidelines, the protein content in one ounce of peanuts accounts for 14% of the daily recommended intake. That’s 7 grams. Not bad for a little nut. It also has 4.6 grams of carbohydrates (2.4 grams of this are dietary fiber), 14 grams of fat and only 161 calories. This same serving size contains only 1.1 grams of sugar and 0 milligrams of cholesterol.

Health Benefits

So, what are some of the health benefits of this type of nutritional profile? Well, studies show that diets high in magnesium can help to lower your risk for heart disease. Peanuts can also help with regulating your body’s metabolism, thanks to the vitamin B-6 it contains.

Food high in fiber, protein, and healthy fats are known to actually help with weight maintenance or even weight loss. These support the body to feel full over a longer period, thereby contributing to reduced caloric consumption overall.

The folate contained in peanuts is especially beneficial to expectant mothers, yet people at all stages of life need folate. It plays a key role in the body in generating DNA. The copper content is also beneficial too. Deficiencies of copper can lead to compromised heart health.

Bioactive Compounds

In addition to all of this, peanuts also contain bioactive compounds. What are bioactive compounds you say? Great question! These are nutritionally supportive compounds identified within the nut and skins of peanuts. The list includes:

  • Arginine (an amino acid contributing to lower blood pressure)
  • Flavonoids (help with reducing inflammation)
  • Phenolic acids (plant’s internal defense system)
  • Phytosterols (lower cholesterol levels and may support cancer prevention)
  • Resveratrol (improves longevity and reduces inflammation)

These complex compounds help to make peanuts the nutritionally dense food that they are. Learn more about bioactive compounds here.

Better Together

Now that we have explored the benefits of chickpeas and peanuts, can you imagine the power of combining them together? Earth Nut burgers are an excellent way to experience this. The macro and micronutrient benefits of both legumes make these burgers very impressive nutritionally. And the flavor profile is great too!

Having chickpeas and peanuts as key ingredients in our burger recipe provides a whopping 23 grams of vegan protein in each burger, and 13 grams of fiber per serving – that’s 43% RDI** of fiber! In terms of vitamins and minerals, this awesome combination also provides iron, potassium, and calcium.

Earth Nut burgers are soy-free, gluten-free, and organic. They are also vegan certified. For those who can enjoy peanuts safely, these burgers are a nutritious and flavourful choice.

On their own chickpeas and peanuts each have strong nutritional profiles. However, combining them amplifies the benefits of each and offers a powerful nutritional punch.

 

Plant-Based Diet for Vegetarians

Vegetarian Diet

Fad diets for weight loss run rampant in our society. The problem is, most of them either don’t work or are so extreme they are impossible to stick to.

So when you hear about a new diet, such as a plant-based diet, you might be tempted just to go along your merry way and pay no mind.

But stop and take note. A plant-based diet is an extremely healthy way of living, offering many benefits beyond weight loss. Plus, with the variety of options available it isn’t so hard to stick to. Let’s check it out!

Why (and How) Are So Many People Eating Plant-Based Foods?

An astonishing 69% of adults in the US are considered either overweight or obese. A  discouraging list of health problems is linked to obesity including diabetes, breathing problems, and even some cancers.

People are waking up to the danger and looking for ways to remedy the problem.

However, fad diets and 5-minute exercise sessions aren’t going to cut. They need a lifestyle change that involves healthier food and a more active lifestyle. A plant-based diet is just the answer they’re looking for.

What Is a Plant-Based Diet?

At first glance, you might think that a plant-based diet means vegetarian. Not necessarily. People who follow the plant-based diet simply work to include more plant-based foods into their diet.

They still may eat eggs, cheese, fish, and even meat and other animal products, but they try to limit their consumption in this category.

What Is a Whole Food Plant-Based Diet?

A whole food plant-based diet (WFPB) takes things one step further. People following this diet tend toward whole, minimally processed foods. They exclude refined sugars, white flour, processed oils, and the like from their diet.

Many proponents of this diet also advocate for choosing organically grown, locally sourced foods as much as possible.

There is a range of ideologies within this way of eating.

The strictest are the vegans who avoid all animal products including things like honey. Next, are the vegetarians who will eat animal products like eggs, milk, and sometimes fish, but avoid meat like chicken, pork, or beef.

The most flexible is the flexitarian diet. The bulk of this diet is plant-based but they will still enjoy some animal products and meat here and there.

What Are the Health Benefits of Eating a Plant-Based Diet?

Aside from weight loss, there are a number of health benefits that come from eating a plant-based diet.

Make Your Heart Happy

Heart disease is consistently the leading cause of death in the US making it something people should really pay attention to. Many plant-based foods are excellent for keeping your heart happy and a diet high in these foods helps lower your risk of heart disease.

However, they have to be the right foods. A plant-based diet full of sugary juice drinks won’t be as effective.

Lower Risk of Cancer

There are many factors that come into play for developing cancer. However, this study found that eating a plant-based diet lowered the risk of colorectal cancer by up to 43%.

Lower Risk of Diabetes

Obesity is one of the risk factors for diabetes and people following a plant-based diet tend to be slimmer. This study found that people who ate an unhealthy diet were 34% more likely to develop diabetes than those on a plant-based diet.

Furthermore, a healthy plant-based diet is more effective at controlling blood sugar in people who already have diabetes.

Lower Risk of Cognitive Decline

What causes Alzheimer’s disease and other forms of dementia still isn’t fully understood. However, the antioxidants and other nutrients in a plant-based diet have been shown to slow and even reverse cognitive deficits.

What to Eat on a Plant-Based Diet?

If you’re like most Americans, your diet probably relies heavily on processed foods and animal products. You might wonder how you could possibly get by eating like a rabbit all the time.

But there is a whole world of delicious plant-based whole foods out there to explore beyond lettuce and carrots. Explore interesting flavors and textures through foods like:

  • Seeds and nuts (pumpkin, chia, almond, macadamia, etc.)
  • Chickpeas
  • Lentils
  • Beans
  • Quinoa, brown rice, rolled oats, and other whole grains
  • Plant-based milk (almond, rice, coconut, cashew, etc.)
  • Spices and herbs

But what about protein? This is always a big question for people that have primarily gotten their protein from meat.

While meat is an excellent source, it isn’t the only one. Some of the foods we just mentioned like nuts, chickpeas, lentils, and beans are also great sources of protein.

These are the types of foods that make it possible for vegan athletes to do vegan bodybuilding, as incredible as it might sound.

You also don’t have to spend hours slaving away in the kitchen to produce these meals. There are products like this Earth Nut burger that are perfect for satisfying that meat-eating craving — which really just means your body wants protein.

A Win for You, A Win for the Planet

There is one more benefit to eating a plant-based diet that helps us all. This study reports that shifting the entire Western population to a more sustainable diet could reduce greenhouse gas emissions by 70% and reduce water usage by 50%.

By changing your eating patterns, you can not only enjoy a healthier you but also know that you are doing your small part for the planet.

Get started by making small changes today!

5 Ways to Eat More Plants Every Day

5 Ways to Eat More Plants Every Day

These are the five best ways to eat more fruits, vegetables, nuts, seeds, and other plants every day to feel your best and increase your intake of essential nutrients.

You’ve probably been told to finish your veggies or eat more fruit. And it’s true that fresh produce is packed with the nutrients your body needs to thrive and perform.

But it’s not just leafy greens and apples that can enhance your diet. Other plant-based foods like nuts, seeds, legumes, and grains are all jam-packed with good-for-you vitamins, minerals, and other compounds that contribute to a well-rounded, nutrient-dense diet.

Getting your recommended daily vitamin intake with plant-based meals is actually easier than you think to meet your recommended daily vitamin intake. For example, our Earth Nut burger already contains 13 grams of fiber, 30 percent Iron, 10% Calcium, and has 23 grams of Protein. Pair our burger with a whole wheat bun, deconstruct our burger on top of a salad or add some extra fruit next to our breakfast sausage and you’ll get extra essential vitamins and minerals.

To help you hit––or exceed––your recommended daily intake of the essential vitamins and minerals, here are five easy and delicious ways to eat more plants every day.

Five Ways to Eat More Plants Every Day

Even if you think you’re not a veggie person, eating more plants can be tastier, and a lot easier than you might think.

1.   Start with a smoothie

A frosty blended fruit and vegetable smoothie is a great way to start your day with more plants. Unlike juicing, blending fruits and veggies leaves all of that gut-healthy fiber in your drink.

Plus, it’s easy to customize your blend with any of your favorite flavors. From creamy strawberry-banana to tropical pineapple and coconut, you can easily pack your blender with tons of healthy produce for a sippable drink or thick smoothie bowl.

2.   Sneak greens into your sandwiches

Next time you’re packing or ordering a sandwich for lunch, stash some crunchy greens between the bread. This is an easy way to add an extra serving of veggies to your day.

And lettuce can add flavor and a crispy, crunchy texture to your wrap or sandwich too. While you’re at it, go ahead and add sliced cucumber, tomato, or bell pepper into the mix for more nutrients and color. Sprouts, microgreens, and shredded cabbage are all high-fiber sandwich additions too.

3.   Opt for plant-based protein

Instead of going for meat at every meal, make plants the star of one or two meals a day. Earth Nut burgers are a delicious, convenient, and flavorful swap for meat in many of your favorite entrees. Reach for Earth Nut patties for your next taco night or toss them in a veggie-packed stir-fry

Our burgers offer an especially high bang for your buck when it comes to eating more plants. They’re made with two power-house plant-based proteins, peanuts, and chickpeas. And our three flavor options mean there’s something for every palate, from spicy to savory.

4.   Snack right

Instead of reaching for a bag of chips or cookies when you need an afternoon pick-me-up, go for something with health benefits that still satisfies. To quell a sweet craving, grab dates stuffed with nut butter. For something savory, kale chips are a great crunchy alternative to pretzels or potato chips.

5.   Swap your milk

Give non-dairy milk a try in your breakfast cereal or even for baking. There’s a wide variety of creamy, flavorful plant milk out there. And they’re not all made from nuts. Hemp, oat, and soy milk are all healthy, plant-based alternatives to dairy milk. Many of them even foam up for frothy lattes and cappuccinos. And while you’re at it, go ahead and add dairy-free yogurt for breakfast.

Use these five healthy ways to eat more plants every day, and your body will thank you today and in the future.

How do Earth Nut foods fit into a vegan athlete’s diet?

Peanuts for Athletes

Earth Nut foods fit seamlessly into vegan athletes' diets.

Plant-based diets focus on incorporating foods primarily from plants. Surprisingly, nuts such as peanuts are included in a plant-based diet, along with fruits and vegetables, whole grains, legumes, and beans. With the increase of plant-based diets across the world, Earth Nut foods fit seamlessly into not only vegan diets, but into vegetarian, pescatarian, and flexitarian diets.

Consuming more plant-based foods into any diet can decrease the risk of heart disease, type 2 diabetes, and certain cancers. It also helps you stay at a healthy weight while providing other significant health benefits.

You don’t have to be a vegan or a vegetarian to enjoy Earth Nut foods. It’s just a simple way to increase plant-based foods in your diet. And since our products are made only from plants, they add additional fiber, vitamins, and healthy fats to your diet.

Shifting to a diet rich in plants doesn’t have to be a painful process. Just take a gradual approach and introduce more fruits and vegetables into your diet. Whether you want to go full vegan or just consume less meat and dairy – Earth Nut foods is a great option.

How do Earth Nut foods incorporate into a plant-based diet?

Whether you follow a strict vegan diet and abstain from all animal products, or adhere to a vegetarian diet, Earth Nut foods offer a soy-free, gluten-free, vegan product. Our products are also a great option for Lacto-Vegetarians, Ovo-Vegetarians, Pescatarians, and flexitarians. We do not use eggs, gelatin, or dairy products when creating our burgers, just peanuts, chickpeas, and spices. Most importantly, we do not use ingredients that have undergone animal testing, such as, artificial food coloring, gelatin, sugar (which could have been processed using bone char), or any other processed substitutes.

Many people, who are not vegans, what to incorporate more plant-based foods into their diet for multiple health benefits. Earth Nut foods offer a high protein burger, that is low in fat, sugar, and high fiber. Experts say that consuming a meal or snack that has carbohydrates and protein after a workout encourages muscle protein production and better recovery. Combining an Earth Nut burger with fruits, vegetables or grains provides a powerful nutritional punch for your post-workout snack.

We choose peanuts over soy and pea protein because peanuts play various roles in metabolism and health. They also provide unique bioactive components that act as antioxidants and have been shown to prevent disease. With the unique combination of two legumes, peanuts, and chickpeas, our burger packs a punch of vitamins, minerals, and fiber, and offers a variety of health benefits, such as improving digestion, aiding weight management, and reducing the risk of several diseases. They are both a great source of plant-based protein, giving vegans and vegetarians another great option for replacing meat.

How do Earth Nut foods fit into a Vegan athlete’s Diet?

Most athletes have to adhere to a strict, high-calorie, high protein diet to keep up their impressive physique. Vegan athletes don’t consume animal products, so they may struggle to find alternative high-calorie protein sources. Earth Nut burgers offer a multitude of nutritional benefits, that is calorie enriched, protein-packed, and is a healthy alternative to some protein supplements that contain a laundry list of ingredients.

The best part is that Earth Nut burgers offer a balance of protein, fat, fiber, and carbohydrates for a well-rounded diet. With our burger being 100% plant-based it helps contribute to muscle recovery after workouts. The combination of peanuts and chickpeas offers an excellent source of monounsaturated fat, which can support testosterone levels. Peanuts also offer the highest level of protein, and are low in carbs, making Earth Nut burgers, one of the healthier plant-based burgers around.

Researchers agree that athletes have a greater protein requirement than the general population, and being a vegan athlete, your protein intake will be lower from not consuming animal protein, eggs, and dairy products. It is also difficult to consume plant-based protein that provides essential amino acids, which your body is unable to create itself.

Enter, Earth Nut burgers made with peanuts! Peanuts contain all 20 amino acids with the highest amount of arginine. These bioactive compounds have been recognized for having disease preventive properties and are thought to promote longevity. In fact, they boast plant-based diets. Substituting one daily serving of plant protein (such as peanuts) for one daily serving of an animal protein decreased the risk of developing type 2 diabetes.

Containing as much as 23 grams of protein, 13 grams of fiber, and no cholesterol, Earth Nut Burgers appeal to vegans, vegetarians, and consumers who are looking to consume a high protein diet. With no artificial flavors, colors, or preservatives, they are as good for you as they taste. With a savory, nutty, hearty texture, each of the 4 flavors, Original Savory, Hatch Chili, Mesquite Barbecue, and Breakfast Sausage brings a unique flavor profile. They all get their protein punch from peanuts and chickpeas, with a kick of seasonings to satisfy the senses. They are super versatile and can be used in a variety of recipes or topped with traditional ingredients.

Are you yawning over your protein choices after a workout? Take a look at some of the high-protein recipes Earth Nut created, like loaded nachos, jalapeno poppers, and teriyaki stir fry.

These recipes are protein-packed and will get you on the road to recovery, without sacrificing taste. 

The Amazing Power of Peanuts

Earth Nut Burgers

The Amazing Health Benefits of Peanuts

You might be surprised to learn that peanuts are actually full of some impressive health benefits. Here is what you need to know about the humble groundnut and why you should be adding more of these healthy legumes to your diet. 

Whether you grew up eating peanut butter and jelly sandwiches for lunch or looked forward to a peanut-filled chocolate candy for dessert, most of us think of rich, creamy peanut butter as a treat. And it certainly is. But unlike most dessert-worthy foods, peanuts are also chock-full of the macro and micronutrients your body needs to thrive. 

We’re covering the top health benefits of peanuts so you can enjoy your favorite nutty treats even more. 

Why Peanuts are Amazing

Starting with the nutritional profile, a one ounce serving of unroasted, unsalted peanuts contains:

  • 161 calories
  • 14 grams of fat, of which 7 grams is monounsaturated fat and 4.4 grams is polyunsaturated
  • 0 milligrams of cholesterol
  • 200 milligrams of potassium
  • 4.6 grams of carbohydrates of with 2.4 grams is dietary fiber and 1.1 grams is sugar
  • 7 grams of protein

That bottom line should have caught your eye. Because it’s true: peanuts are a powerful source of plant-based protein. In fact, the one-ounce serving has you covered for 14% of your daily intake of protein, according to the FDA’s nutrient recommendations. They are also relatively low in carbs, naturally low in sugar and high in dietary fiber.

Numerous studies reveal that consumption of peanuts and other nuts can assist individuals in maintaining their weight or even help with weight loss. This improvement could be because peanuts boost satiety due to their high levels of fiber, fat, and protein content.

Vitamins and Minerals in Peanuts

Aside from the impressive macronutrient profile, peanuts also pack some vitamins and minerals that your body needs. 

Magnesium

Your one ounce serving of peanuts contains 12% of your daily recommended intake of the mineral magnesium. When you eat a diet rich in magnesium, it can help reduce your risk of heart disease

Vitamin B-6

Peanuts are naturally high in vitamin B-6, which plays an essential role in regulating your metabolism and building healthy blood cells. Because this vitamin is water-soluble, it is easily excreted. That’s why it’s especially important to eat the full recommended daily intake of vitamin B-6 every day. In addition to peanuts, oats, bananas, pork and chicken are all high in vitamin B-6. One ounce of peanuts includes 5% of your daily recommended intake of B-6.

Vitamin E

Vitamin E is both a vitamin and an antioxidant. It is essential for healthy, metabolic functioning, vision and skin. As an antioxidant, this compound helps fight the potentially harmful effects of sun damage and may reduce your risk for cancer.  

Folate

Folate is an important vitamin throughout life, but it’s especially vital during pregnancy. It’s also known as Vitamin B9, and it plays a role in your body’s ability to generate DNA.  Other food sources of folate include broccoli, brussels sprouts, leafy green vegetables, chickpeas, and kidney beans. 

Copper

While you may not consider copper an essential nutrient, in fact it is. And many people are actually deficient in copper, which can hurt your heart health. A 100-gram serving of peanuts covers over 100% of your daily recommended intake of copper.  

How to Get More Peanuts in Your Diet

If these peanut health benefits, have you dreaming up ways to eat more ground nuts every day, Earth Nut burgers are a totally new way to enjoy the vitamins, minerals and protein of peanuts. In fact, peanuts qualify to be part of vegan and vegetarian diets. Because of their unique composition, peanuts can provide a number of nutritional benefits for vegetarian and vegan diets, including valuable plant protein, fiber, and vitamins and minerals. And unlike animal-based proteins, peanut protein is low in cholesterol and saturated fat, making the switch to plant-based eating even easier.

From spicy New Mexican Hatch Chili burgers to our popular Original Savory burgers, you’ll get the power packed plant-based nutrition in our tasty product. Earth Nut burgers which are made of simple clean organic ingredients, like peanuts, chickpeas, and spices have 23 grams of protein, 13 grams of fiber, and 30 percent of your daily iron intake.