Scottsdale Health January 2020

nutrition
Planting
Good Health
5 vegan foods to incorporate
/ by Jess Hutchens
Jess Hutchens is an
ACE Certified Personal
Trainer, Fitness
Nutritionist, and Behavior
Change Coach. For more
information visit www.
jesshutchensfit.com
There are have been so many trendy
diets over the years, and even more are
popping up as we enter 2020. The variety
of fads can leave people feeling overwhelmed,
unsure which option is the best
fit for them. Following a vegan or plantbased
diet has been rising in popularity
due to the health benefits it provides, but
beginners may not know what basic foods
to incorporate. Here are five plant-based
foods to start including today.
1. Oats
Although you
might think of this
childhood food
as boring, oats
can actually be
quite versatile and
delicious, along with
provide many health
benefits. Oats are
an excellent source
of fiber and contain
good bacteria that
is essential for
optimal gut health.
They can also lower
cholesterol and
improve blood sugar,
along with helping
you feel fuller for
longer. Oats are
an easy go-to to
include for breakfast;
you can eat them
in overnight oats,
traditional oatmeal,
or blend into oat flour
for pancakes.
2. Beans
Beans are an easy,
plant-based food that
you can incorporate
into your daily meals
in a variety of ways.
Beans are a great
source of fiber, thus
making you feel full,
and also meaning
that most of the
carbohydrates in
them actually exits
the body. Beans
also have a good
amount of protein;
about one cup of
cooked beans has
15 grams of protein.
There are many
ways to incorporate
beans into your
meals, whether for
breakfast or in tacos
and burritos for lunch
and dinner. They are
a fast and easy staple
food.
32 ScottsdaleHealth 01/20