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Have You Tried A Plant-Based Diet?

Posted by Elize Rumsley – RD, LD, CDE, MS, PhD. | Jan 24, 2022 3:20:22 PM

Did you know that a plant-based diet helps manage type 2 diabetes and contributes to weight loss?

There are several ways to eat healthy.  Among different diets, a plant-based diet is recognized as being nutritionally adequate, healthful, and helps prevent and treat some diseases. Studies are showing that individuals eating a plant-based diet:

  • are at lower risk for diabetes, obesity, high blood pressure, cardiovascular disease, and some types of cancer;
  • experience improved blood sugar levels, cholesterol, insulin resistance, reduced inflammation, better gut microbiota, weight loss reduced need for medication, and fewer calorie and portion restrictions;
  • eat a diet lower in calories, rich in nutrients, low in saturated fat, and high in fiber;
  • eat a diet high in carbs, yet lower their risk of diabetes.

So, what does a plant-based diet consist of?

  • A plant-based diet consists of whole grains, beans or legumes, fruits, vegetables, nuts, and seeds. 
  • It doesn't include refined carbohydrates or highly processed carbs such as potato chips, dessert-type foods, cookies, pastries, ice cream, or sweetened beverages.
  • Because it doesn't include highly processed foods, it is high in fiber. Usually, it includes 40g or more of fiber a day.
  • Legumes such as beans, peas, and lentils are the primary source of protein and fiber. They also have a low glycemic index.

 How to begin your plant-based diet:

  • Start with one day of the week. Try to eliminate all processed foods and animal products from your diet on that day.
  • Use fruit, veggies, or nuts for snacks instead of chips, granola bars, or other highly processed snacks.
  • Cook a big pot of beans or soup once a week and include lots of vegetables in it.

Talk with your registered dietitian for guidance. Remember that you should supplement a plant-based diet with vitamin B12.


Plant-Based Recipe for Avacado Toast - Yum!


  • 2 slices bread (gluten-free if needed)
  • ½ large avocado (use a whole avocado if yours aren't large)
  • 1 tsp apple cider vinegar
  • ⅓ cup chickpeas (rinsed & drained)
  • Sea salt & black pepper
  • Sprouts, microgreens, or radish slices to garnish


  1. Toast slices of bread.
  2. While bread is toasting, combine avocado flesh and apple cider vinegar in a small bowl. Mash with a fork or hands until almost smooth. Season to taste with salt and pepper.
  3. In another bowl, mash chickpeas (this is definitely easiest using hands!) until flaky. Season lightly with salt and pepper.
  4. Spread avocado mixture over toast slices, and top with smashed chickpeas.
  5. Decorate with sprouts, microgreens or radish slices and serve!

From: feedfeed.com

Written by Elize Rumsley – RD, LD, CDE, MS, PhD.

Elize is registered and state licensed, has a BS in Human Nutrition and a MA and PhD in Nutrition Science.

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