Organic Farming Good Food For All

Organic Farming Good Food For All
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Organic Farming Good Food For All
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Organic Farming Good Food For All
Organic farming

Organic farming is another agricultural system that originated early in the 20th century in response to quickly changing farming techniques. Organic farming has been developed by several organic farming associations now. It depends on fertilizers of natural source like compost manure, green manure, and bone meal and puts emphasis on techniques like crop rotation and companion planting. Biological pest management, mixed cropping as well as the boosting of insect predators are all encouraged. Generally, organic standards are made to permit the utilization of naturally occurring compounds while banning or limiting synthetic materials. For example, naturally occurring pesticides like pyrethrin and rotenone are allowed, while artificial pesticides and fertilizers are usually prohibited. Synthetic substances which are permitted include, as an instance, aluminum sulfate, elemental sulfur and Ivermectin. Reasons for advocation of organic farming include benefits in sustainability, openness, self-sufficiency, autonomy/independence, wellness, food safety, and food security.

Reduced Exposure to Pesticides, Chemicals.
The Organic Trade Association notes if each farmer from the U.S. converted to organic production, we can remove 500 million pounds of harmful and persistent pesticides from going into the environment yearly. Pesticide and chemical usage contributes to several negative environmental dilemmas: 1.Pesticides permit disease immunity to accumulate in crops, weeds, plant-eating-insects, parasites, and bacteria. 2.Compounds and chemicals sprayed plants contaminate the soil, water source, and atmosphere. Occasionally these dangerous pesticides stay about for decades (possibly longer). 3.Artificial compounds also dissuade smart farming techniques like cover crops and crop rotation, which in turn, can cause other dangerous environmental issues like erosion.
Organic Farming Builds Healthy Soil.
To develop wholesome food, you have to begin with healthy soil. Should you treat the dirt with dangerous pesticides and chemicals, you might wind up with dirt which can't flourish by itself. Natural farming practices are much superior than compound soil administration. A sizable nine-year research by USDA Agricultural Research Service (ARS), reveals that natural farming builds up organic soil issue better than traditional no-till farming. Based on Dr. Elaine Ingham, only 1 teaspoon of compost-rich organic dirt could host as many as 600 million to 1 billion beneficial germs from 15,000 species. Ingham notes on the reverse side, 1 teaspoon of soil treated with compounds may carry as much as 100 beneficial bacteria.
Combatting Erosion
Does organic farming build wholesome soil, but it also helps fight severe land and soil problems, like erosion. A significant research comparing adjacent natural and chemically treated wheat fields revealed that the organic area featured eight inches of topsoil compared to treated area and had only twenty the erosion reduction. In case you are not worried about erosion: you ought to be. Erosion problems are really severe, affecting the property, food distribution, and people. But, organic farming techniques do help discourage erosion from happening.
Assessing the Effects of Global Warming
Rodale Institute Farming Systems Trial is America's longest running, side-by-side contrast of traditional and organic farming. The trial, running since 1981, has demonstrated a wholesome organic agriculture system may actually reduce carbon dioxide and also help slow climate change. Actually, the Rodale study shows that: "If just 10,000 moderate sized farms in the U.S. converted into organic production, they'd save as much carbon from the soil it would be equal to carrying 1,174,400 automobiles off the street, or reducing automobile miles driven by 14.62 billion miles.
Organic Farming Supports Water Conservation and Water Health
Dwindling water supplies and inadequate water wellbeing are extremely real threats. When our water source is in danger, individuals and the world wind up suffering. American Rivers notes a significant water pollution threat to U.S ponds is runoff from non-organic farms, for example damaging pesticides, toxic fertilizers, and animal waste. Organic farming helps to keep our water supplies fresh by quitting that contaminated runoff. Organic farming also will help conserve water. Organic farmers, generally speaking, often devote some time amending soil properly and using mulch - both of which help preserve water. Cotton, an in-demand harvest, requires a great deal of irrigation and surplus water once grown conventionally. But, organic cotton farming requires less irrigation and so conserves water.
Discouraging Algal Blooms
Algal blooms (HABs) lead to adverse consequences on the health of individuals and marine creatures and organisms. Algal blooms also negatively impact tourism, diversion and so, regional and local markets. While there's more than 1 reason for algal blooms, a main human-based source of algae blooms is runoff in the petroleum-based fertilizers frequently utilized in traditional farming.
Supporting Animal Health and Welfare
Insects, fish, birds and all kinds of other creatures experience difficulties when individuals swoop in and destroy their habitat. Organic farming helps conserve more natural habitat regions but also promotes birds and other all-natural predators to live happily on farmland, which helps in pest control. Also, animals who reside on organic farms are vulnerable to wash, chemical-free grazing which can help keep them obviously healthy and immune to disease. As a benefit for organic farmers, healthy and happy natural animals are productive organic animals.​
Organic Farming Encourages Biodiversity
Insects, fish, birds and all kinds of other creatures experience difficulties when individuals swoop in and destroy their habitat. Organic farming helps conserve more natural habitat regions but also promotes birds and other all-natural predators to live happily on farmland, which helps in pest control. Also, animals who reside on organic farms are vulnerable to wash, chemical-free grazing which can help keep them obviously healthy and immune to disease. As a benefit for organic farmers, healthy and happy natural animals are productive organic animals.​

Ultimate Guide for a Vegan Keto Diet

Yes, you can adopt a keto eating plan even if you're vegan. With a vegan keto diet, you'll mix low-carb plant-based foods with healthy fats such as avocados and nuts.

The post Ultimate Guide for a Vegan Keto Diet appeared first on Fresh n' Lean.


Yes, you can adopt a keto eating plan even if you're vegan. With a vegan keto diet, you'll mix low-carb plant-based foods with healthy fats such as avocados and nuts.

The post Ultimate Guide for a Vegan Keto Diet appeared first on Fresh n' Lean.

SUMMARY

A keto diet can bring certain health benefits, and you can follow a keto eating plan even if you’re vegan. To succeed at vegan keto, ditch the animal products and construct a low-carb, high-fat eating plan using vegan foods such as nuts, seeds, avocados and broccoli.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

The keto diet is known for being quite restrictive in nature.

In order to reap the benefits of keto, you need to cut sugars and keep net carbs to under 25 grams per day. It ain’t easy.

Plus, you’re not only cutting carbs, you’re also bulking up on fats. On keto, about 80 percent of your diet and calorie intake consists of high-fat items, such as steak, pork, eggs, seafood and cheese.

Since these high-fat foods are staples in the keto diet, it presents a challenge for vegans who want to give the keto lifestyle a go.

So how exactly do you do “vegan keto,” and is it worth trying? Let’s dive in.

What is vegan keto?

Vegan keto is a plant-based ketogenic diet. “It combines a vegan diet, which is plant-based and excludes all animal products, with the ketogenic diet, which is a diet focused on making fat the primary fuel,” says Randall Evans, MS, RDN, LD.

In other words, vegan keto helps you stay plant-based while taking advantage of the benefits of ketosis for weight loss.

Alright, so what can you actually eat on vegan keto, and what’s off limits?

The biggest challenge

The biggest challenge with vegan keto is that many plant-based proteins are also very high in carbs. For example, a half a cup of lentils has about 61g of net carbs.

To put that in perspective, in order to get your daily recommended protein intake (about 46-75g of for the average female and 56-91g per day for the average male), you would also be blowing your 25g net carb budget. This makes vegan keto a bit more challenging than standard keto or a standard vegan diet.

“Soy milk, beans and lentils aren’t an option, and those foods can play a big role in a regular vegan diet. People following a vegan keto diet will most likely need to use unsweetened pea protein powder,” says Seattle-based registered dietitian, Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics.

Yet as long as you eat enough good proteins allowed from the list below and combine when needed, you should be okay. Plus, adding supplements will help you get the nutrients you need.

What to eat on a vegan keto diet

On a vegan ketogenic diet, fat is the primary fuel.

As long as you’re hitting your macros — 70-80% fat, 20-25% protein and 5-10% carbs — you’ll be in good shape for ketosis.

Foods you can eat on vegan keto:

Here’s a list of foods that are vegan keto-friendly. We’ve included each food’s net carb count per 100 grams.

Nuts and seeds

  • Hazelnuts (7g net carbs)
  • Walnuts (7g net carbs)
  • Pecans (4g net carbs)
  • Macadamia nuts (5g net carbs)
  • Brazil nuts (4g net carbs)
  • Chia seeds (8g net carbs)
  • Flax seeds (2g net carbs)
  • Hemp seeds (5g net carbs)

Nut butters of these nuts and seeds are also recommended.

Healthy fats

  • Avocados (2g net carbs)
  • Coconut (8g net carbs)
  • Olives (3g net carbs)
  • Avocado oil (2g net carbs)
  • Coconut oil (0g net carbs)
  • Olive oil (0g net carbs)
  • MCT oil (0g net carbs)
  • Almond oil (0g net carbs)

Greens and non-starchy veggies

  • Kale (3g net carbs)
  • Lettuce (2g net carbs)
  • Broccoli (4g net carbs)
  • Cauliflower (3g net carbs)
  • Bell peppers (3g net carbs)
  • Asparagus (2g net carbs)
  • Cabbage (3g net carbs)
  • Celery (1g net carbs)
  • Spinach (1g net carbs)
  • Brussels sprouts (5g net carbs)
  • Sauerkraut (3g net carbs)
  • Summer squash (3g net carbs)
  • Radish (2g net carbs).

Low-carb and low-sugar fruits

  • Lemons (6g net carbs)
  • Tomatoes (3g net carbs)
  • Blackberries 5g net carbs)
  • Raspberries (5g net carbs)
  • Strawberries (6g net carbs)

Plant-based protein

  • Tempeh (8g net carbs)
  • Tofu (1g net carbs)
  • Edamame (5g net carbs)

Plant-based milks

  • Unsweetened almond milk (0g net carbs)
  • Unsweetened coconut milk (0g net carbs)
  • Hemp milk (8g net carbs)

Sugars and sweeteners

  • Monk fruit sugar (0-25g net carbs)
  • Erythritol (5g net carbs)
  • Inulin-based (1g net carbs)
  • Sucralose (0g net carbs)

(See our full guide to keto sweeteners)

Alcohol, coffee and other beverages

  • Coffee (0g net carbs)
  • Water with Lemon (0g net carbs)
  • Tea (0g net carbs)
  • Wine (2g net carbs)

Foods you can’t eat on vegan keto:

Here’s a list of foods we recommend avoiding on the vegan keto diet. Again, we’ve included each food’s net carb count per 100g.

Animal products

  • Meat (0g net carbs)
  • Fish (0g net carbs)
  • Poultry (0g net carbs)
  • Eggs (1g net carbs)
  • Milk (11g net carbs)
  • Cheese (1g net carbs)
  • Gelatin (0g net carbs)
  • Honey (82g net carbs)

Unhealthy fats

  • Soybean oil (0g net carbs)
  • Canola oil (0g net carbs)
  • Peanut oil (0g net carbs)
  • Sesame oil (0g net carbs)

Grains

  • Oats (57g net carbs)
  • Quinoa (57g net carbs)
  • Brown rice (72g net carbs)
  • White rice (77g net carbs)
  • Buckwheat (62g net carbs)
  • Barley (62g net carbs)
  • Millet (64g net carbs)

Starchy vegetables

  • Potatoes (15g net carbs)
  • Corn (17g net carbs)
  • Peas (8g net carbs)
  • Sweet potatoes (17g net carbs)

Fruits

  • Apples (12g net carbs)
  • Bananas (20g net carbs)
  • Watermelon (7g net carbs)
  • Mango (13g net carbs)
  • Oranges (9g net carbs)
  • Grapes (16g net carbs)
  • Pineapple (12g net carbs)
  • Blueberries (12g net carbs)

Legumes

  • Lentils (61g net carbs)
  • Chickpeas (50g net carbs)
  • Black beans (46g net carbs)
  • Pinto beans (14g net carbs)
  • Kidney beans (46g net carbs)

Sugar and sweeteners

  • Cane sugar (100g net carbs)
  • Ggave nectar (75g net carbs)
  • Corn syrup (77g net carbs)
  • Maple syrup (67g net carbs)

Alcohol and other beverages

  • Energy drink (28g net carbs)
  • Beer (13g net carbs)
  • Hard cider (13g net carbs)

We recommend avoiding sweetened wines and other alcoholic beverages or cocktails as well.

Does it work for weight loss?

“I have not seen research on vegan keto, but it may exist. Keto research is now very popular, but much of the research we have on types of keto is new. It’s still evolving, as is the research on the mechanisms that make the diet effective for chronic health issues and weight loss,” says Evans.

“Vegan diets are strongly linked to a number of health benefits. They are used to prevent and treat diabetes and heart conditions including high blood pressure and cholesterol levels. They have been shown to reduce the incidence of some cancers, too,” says Hultin.

There is a lot that we don’t know. We have plenty of research on using vegan diets for weight loss and there is similar research showing keto to be effective for weight loss. It makes sense there could be some synergy in combining the two diets.

Are there drawbacks?

The biggest danger with this type of diet is that it’s very restrictive. “Anyone with an eating disorder or problems with their relationship to food should not attempt it,” says Hultin. Plus, it will be a challenge on a vegan keto diet to meet protein and fiber needs, so work with a registered dietitian to make sure you’re being safe.

“Over time, we have seen vegan patients become low in B12, other B vitamins, and other nutrients such as magnesium, zinc, calcium, vitamin D and iron. It’s best to check with your doctor when considering major diet changes so you can work together to keep track of nutrient levels,” says Evans.

As with any restrictive diet, it’s important to make sure you’re meeting all your nutritional needs. “As a dietitian, I use a lot of caution with a diet this restrictive. Anyone on a vegan diet needs to be supplementing with B12. A multi-vitamin, extra calcium, vitamin D or iron may also need to be considered,” says Hultin.

Who is vegan keto not for?

This diet isn’t for everyone. “Anyone underweight, with blood sugar or blood pressure control issues, with an eating disorder, pregnant or breastfeeding, at risk for malnutrition or who has increased needs due to a chronic disease or condition should probably not use it. I definitely would not support using this diet for a child or teen,” adds Hultin.

Lastly, “constipation is always a real challenge on keto so if this type of GI issue is a problem for you, use extra caution,” says Hultin.

Should you go on a vegan keto diet?

As long as you properly monitor macronutrient requirements and intake, take supplements if needed, plan balanced meals accordingly, and don’t fall into one of the categories mentioned by Hultin above, you should be able to thrive on a vegan keto diet.

You’d be burning ketones and fat, losing weight, and remaining fueled on a meatless lifestyle.

Here are some tips on how to do it well

Tip #1: Ease into it. It is best to transition to a new diet gradually.
“For vegan keto, we would prefer someone to be a long term or stable vegan patient who slowly transitions to vegan keto over time. Doing this allows your body and metabolism to adjust to diet changes,” says Evans.

Tip #2: Consider working with a dietitian. A dietician can help you meal plan efficiently. This professional can also track your macro intake to make sure you are in ketosis and getting enough nutrition each day.

Vegan keto meal plan ideas

Here are few vegan keto meal plans to get you started.

Breakfast: Tofu scramble with kale and avocado

Lunch: Zoodles with avocado pesto sauce, sauteed greens, and mushrooms

Dinner: Tempeh slices over salad on greens with peanut sauce

Dessert: Chia seed pudding (use stevia for a sweetener)

Snacks: Nuts/seeds (as much as you can while controlling carb content), protein shake (hemp milk with a low-carb protein powder, such as pea)

Recipe ideas

Avocado fries

Fries are not keto, but these are made keto by using avocado for good fats, and they are totally vegan too. Give them a kick with good spices like cayenne, garlic and chili powder. These spices add flavor and speed up your metabolism.

Fat: 48g, carbs: 9g, protein: 13g

Keto cauliflower grits

These vegan grits are made of cauliflower as a low-carb substitute for grains, and there’s mushroom for that savory and meaty flavor. It’s a good choice when you want something hearty and rich. Top with avocado for fats.

Fat: 38g, carbs: 11g, protein: 9g

Coconut almond protein bites

These energy bites are low in carbs and high in fats from the almonds and coconut, plus there is protein to keep you fuller longer. They’re a quick and easy snack to enjoy when you’re on the go.

Fat: 20g, carbs: 20g, protein: 6g

Next steps

Explore the vegan keto lifestyle by experimenting with the recipes and meal plan ideas discussed above.

If you want a simpler and more convenient approach to vegan keto eating, subscribe to Fresh N’ Lean. We offer a Low-Carb Vegan meal plan that delivers plant-based nutrition that’s low in carbohydrates. Our meals come with nutrition labels that allow you to easily track your macros. You can combine foods from our Low-Carb vegan meal plan with high-fat plant foods such avocados and nuts to craft your vegan keto diet.

The post Ultimate Guide for a Vegan Keto Diet appeared first on Fresh n' Lean.


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