Posted By Rebecca Sturgess June 3, 2020
The many benefits of following a plant-based diet are well know, and include reducing the risk of cardiovascular disease and systemic inflammation. When going plant-based or reducing your consumption of meat and animal-derived products, it is important to start planning your meals. This can help to ensure your body is getting an adequate intake of macro and micro nutrients. It is common to feel more hungry when transitioning to a plant-based diet.
Here are 5 tips to help you feel full on a plant-based diet:
1. Increase your fibre intake– high fibre foods, in particular, those containing soluble fibre, take longer for the body to digest. Foods high in soluble fibre include legumes, vegetables and oats. Adding more fibre-rich foods to your meals is an easy way to help you feel full while eating a plant-based diet.
2. Focus on plant-based proteins– adding plant-based proteins to your meals can help you to feel fuller after eating. It’s particularly important to focus on eating complete proteins, which include tempeh, lentils, chickpeas and quinoa. You can read more about plant-based proteins here: 5 great sources of plant-based protein. Our range of certified organic Falafels and Veggie Patties contain a number of beneficial plant-based proteins including lentils, chickpeas and quinoa. They can be added to your meals for a boost of fibre and protein.
3. Increase your intake of healthy fats– studies have shown that fats promote satiety (the feeling of fullness). This can be due to taking longer to digest, as well as appetite regulation after consuming fat, which is mediated by a number of gut hormones. Healthy fats to add to your meals can include avocados, walnuts, hemp seeds, hemp oil, olive oil or flaxseed oil. Sprinkle nuts and seeds onto your salads or drizzle flaxseed oil for a boost of healthy fats.
4. Have healthy snacks on hand– a simple but underestimated tip for ensuring you stay full after eating plant-based meals is ensuring you always have a healthy snack on hand. Some ideas can include a homemade trail mix with your favourite nuts and seeds, or protein balls made from a vegan protein.
5. Fill up on non-starchy vegetables– add extra non-starchy vegetables to your diet. This can include leafy greens, broccoli, cauliflower, beans, cabbage and celery. These vegetables are rich in micro-nutrients, which have a number of beneficial health-promoting properties.
Check-out our plant-based recipes for balanced nutritious meal ideas.
Article by Rebecca Sturgess – Nutritionist BHSc (nut med)