Eating vegan doesn't have to be boring! One of the many great aspects of a plant-based diet is the fruity sweet options it comes with, not to mention fruits provide the nutrients and vitamins needed for a healthy, lean body. A diet rich in fruits and vegetables can lower risks for many different diseases and illnesses, unlike processed foods or desserts. Seems too good to be true at times! It is possible to indulge without all the negative side effects of processed, fatty foods. Yes, you can still enjoy brownies, ice cream, and fruity snacks in this lifestyle! Don’t believe me? Keep reading!
Lower Your Risk for High Blood Pressure
Unlike pastries, processed cookies, cakes, and other packaged desserts, plant-based treats are packed with antioxidants, fiber, and nutrients while maintaining low calories. They are also extremely low in cholesterol and unwanted toxins. A recent Harvard School of Public Health study suggested that a plant-based diet focusing on fruits and vegetables may lower blood pressure. Today one in three Americans are at risk for not only high blood pressure, but also heart disease and diabetes. Sadly, these are a few of the leading causes of death in America today, and the western diet plays a large role in contributing to these risks.
Lower Your Risk for Cardiovascular Disease
In another recent study, Harvard researchers tracked the health habits of 110,000 people for 14 years and discovered the higher the intake of fruits and vegetables, the lower the risk of diagnosis of cardiovascular disease. “Specifically, people who averaged eight-plus servings of fruits and veggies a day were 30 percent less likely to have a heart attack or stroke, compared to those who had less than 1.5 daily servings,” stated US News Health.
Lower Your Risk for Diabetes
Let’s touch on diabetes. Contrary to what one may think, a plant-based diet may cure diabetes, according to Dr. Neal Barnard. Consumers tend to give sugar a bad reputation and say it’s linked to diabetes, however according to recent studies by leading doctors—Dr. Graham, Dr. Campbell, Dr. Barnard, and many other leading physicians—sugar is not the culprit. High fat and high sugar is the culprit. A diet high in sugar and high in fat causes sugar to be stuck in the blood stream and unable to be used or move in and out of our cells freely. This creates elevated blood sugar that wreaks havoc on the body in forms of diabetes, candida, fatigue, etc. When you consume sugar from low fat, high carb sources, the body can work its best and burn fat efficiently. This is another example of how fruit is much healthier than a conventional package of high fat, high sugar cakes and cookies.
Black Bean Brownies
Craving chocolate? Try my new black bean brownie recipe! These brownies are butterless, eggless, and contain no flour or harsh preservatives.
- 1 1/2 cups black beans (1 15-oz can, drained and rinsed very well)
- 4 tablespoons cocoa powder
- 1/2 cup quick oats
- 1/4 teaspoon salt
- 1/3 cup pure maple syrup or agave (honey for non-vegans)
- 2 stevia packs or 2 tablespoons sugar
- 1/4 cup coconut oil
- 2 teaspoons pure vanilla extract
- 1/2 teaspoon baking powder
- 1 scoop chocolate Sunwarrior protein powder
- 1/2 to 2/3 cup chocolate chips
- optional: more chips to sprinkle on top!
Preheat oven to 350 F.
Combine all ingredients except chips in a food processor and blend until completely smooth. Then stir in the chips. Next, pour into a greased 8×8 pan. Bake for 15–18 minutes and let cool for 10 minutes. You may place foil on them immediately after removing them from the oven to help maintain moisture and keep soft.
Mix Ezekiel sprouted grain cereal with frozen blueberries, strawberries, and banana milk. To make banana milk, blend 1 banana, 1 scoop vanilla Sunwarrior powder, and 1 cup of water or almond milk. If only I could describe the taste in words! Delicious!
Blueberry Banana Ice Cream (dairy free! )
Craving ice cream? Try my Blueberry Banana “Ice Cream” with Dragon Fruit. Blend 4 bananas, 1 cup of blueberries, 1 scoop vanilla Sunwarrior powder and enjoy! This is the only ice cream you can indulge in while reaping many health benefits!
The Sweet Benefits of Whole Foods
Eat healthy plant-based carbs to lower body fat and maintain overall health. Yes, it’s that simple! If you are craving something sweet, don’t fight the urge to indulge. Simply choose the right kind of desserts to consume and instead of packing on the pounds, you may actually be on your way to weight loss and an overall healthier body and lifestyle.
“What our findings suggest in the China study is that consuming a whole-food, plant-based, high carbohydrate diet (in which 75-80 percent of total energy comes from plants) minimizes weight gain by shifting the distribution of energy to physical activity and the production of body heat rather than long-term storage as fat. Weight gain, it turns out, has little or nothing to do with the number of calories we consume and everything to do with the way those calories are used by the body,” states Dr. Colin Campbell.