The Easiest Plant-Based Food Swaps

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It goes without saying that a plant-based diet is not only good for our health but also for the environment. Today, more and more people are adopting a plant-based diet and gaining awareness about healthy food habits, sustainability, and reducing the global environmental footprint. Thankfully, there are many plant-based food substitutes in our fridge that can be used in place of meat, dairy, and other animals-based items. Just as avocados never seem to be outdated, plant-based diets have become the new norm.

All it takes is one step to make an impactful contribution. Here are some easy plant-based food swaps to start with right away.

Dairy milk to plant-based milk

Photo by Polina Tankilevitch

There is a wide range of plant-based milk to choose from; they are organic and good for people with lactose intolerance. Let us dive deep to learn more about the different types of plant-based milk and its health benefits.

Dairy milk is from cow’s milk. This milk is to help a baby calf grow. Whether it is organic or local milk, it still contains progesterone, growth hormones, estrogen, and pus. These elements can cause huge health problems for humans, such as breast cancer, calcium deficiency, and low sperm count.

On the other hand, plant-based milk like soy, almond, coconut, cashew, oat, and flax milk are good alternatives to dairy milk and contain calcium, vitamins, minerals, amino acids and help to reduce bad cholesterol. They are not only environmentally friendly but also contain zero hormones, preservative initiative, and antibiotics.

Related Article: Chef Guest: Five of the Best Chicken Alternatives We’re Trying This Week

Mayonnaise to Hummus or avocado

Photo by teksomolika

Hummus and avocado are both delicious superfoods that are excellent substitutes for mayonnaise. Unlike other fruits and vegetables, avocado and hummus contain a lot of minerals, vitamins, proteins, and fiber ingredients, and also help reduce the high risk of cancer and disease.

Meat to lentils or beans

Photo by James Sutton

Animal foods are high in cholesterol, saturated fat, and increase the risk of coronary heart disease. The type of meat you choose and how you cook it will have a major impact on your health, and it is also harmful to the environment. Substitute meat for different types of lentils and beans to get their health benefits. Also, beans and lentils are less expensive and can be purchased in cans or as dry beans. They help reduce cancer, inflammations and contain high levels of protein with 0% cholesterol or saturated fat.

Related Article: Chef Guest: 5 Things to Do with Tofu

White rice to plant-based wholegrain

Photo by FOODISM360

If you are looking to get enough fiber and minerals in your system. Then plant-based wholegrain is the way to go. There are plenty of options when it comes to wholegrain, whether it is brown rice, pasta, bread, or cereals, they are all excellent sources of carbohydrates like fiber, minerals, vitamins, and starch. Plant-based wholegrain is definitely an excellent addition to your diet plan.

They can be bought from any wholefood store and easily be made at home.

Also, now is the time to make an environmental impact and that begins with us, from what we wear to what we eat. There is no better time to make a global impact by protecting our planet. In fact, compared with plant-based items, animal-based products have higher levels of ozone-depleting substances.


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