Plant-based - Revision history

Elie: Redirected page to Plant-based food

2024-02-20T09:50:51Z

Elie: /* Balanced diets */

2023-05-26T00:37:08Z

Balanced diets

← Older revision		Revision as of 20:37, 25 May 2023
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	{{light\|If this doesn't seem balanced on first glance, see some of the examples below - it is.}}		{{light\|If this doesn't seem balanced on first glance, see some of the examples below - it is.}}
	* {{minor\|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}}		* {{minor\|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}}
	* {{minor\|Note: You can also play around with the [~~//olam.wiki/calc~~ nutrition calculator] to analyze your own options.}}		* {{minor\|Note: You can also play around with the [[nutrition calculator]] to analyze your own options.}}

	===Nutrition examples===		===Nutrition examples===

Elie: /* Nutrition examples */

2023-05-25T18:35:25Z

Nutrition examples

← Older revision		Revision as of 14:35, 25 May 2023
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	</tab></tabs>		</tab></tabs>

			<!-- UNPLACED NOTE: on nutrients that the calculator deems excessive:
			* The UL for iron can be set higher when dealing with vegan diets with nonheme-only iron. Side note: the target for iron is set conservatively as well, in the ''other'' direction; it's high enough to be sufficient even with a vegan diet that has only nonheme iron. {{cn}}
			* The UL for niacin is set conservatively low to prevent a ''niacin flush'' when consuming a lot of niacin at once. The same nutritionists also mention that a niacin flush is completely harmless and maybe even beneficial, but might can feel like a "symptom" and might cause unnecessary worry for people who take a supplement for the first time.
			* The UL for folate was set low to handle cases where that level of folate is combined with a lack other nutrients (such as taking a folate-only supplement, not multivitamin). For people who get enough of every nutrient, the UL for folate would be higher. {{cn}}
			* The UL for manganese is low because there are limited studies on it; no one in any of the studies had any manganese toxicity from food, so nutritionists just set the UL to the highest intake seen ''so far''.
			* In a perfect world, a multivitamin could be customized the diet, to not have the nutrients that are already naturally abundant(close to their ULs)in the foods. But in any case, it's not a big deal.
			* <small>For these above points, the term "UL" stands for "upper level" or "tolerable upper level" of a nutrient.</small>
			One excess that might be some cause for concern is magnesium (loose stools but no other harm in this case). Maybe the diets that exceed the UL could be readjusted. <sup>[TODO]</sup>
			-->

	<!-- TALK: maybe move these next 2 tabs to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections?		<!-- TALK: maybe move these next 2 tabs to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections?

Elie: /* Balanced diets */

2023-05-25T11:05:30Z

Balanced diets

← Older revision		Revision as of 07:05, 25 May 2023
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	** Vegan or not, most people could benefit from a cheap{{x\|typically amounts to about 15 cents per day}}multivitamin. You will likely feel a difference.		** Vegan or not, most people could benefit from a cheap{{x\|typically amounts to about 15 cents per day}}multivitamin. You will likely feel a difference.
	</div>		</div>
			<!-- UNPLACED NOTE: One reason why these cheap diets are cheap is because the ingredients are less perishable. This means less [[food waste]] on average (both at home and in grocery stores). and less [[energy]] used in transportation{{x\|pershable goods need to be shipped faster which is less fuel-efficient}} and refrigeration. -->

Elie: /* Balanced diets */

2023-05-25T06:58:54Z

Balanced diets

← Older revision		Revision as of 02:58, 25 May 2023
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	-->		-->

	{{minor\|To eat more healthy ''and'' more cheaply than most people do,}}		{{minor\|To eat more healthy ''and'' more cheaply than most people do,}} <!-- UNPLACED NOTE: "more cheaply than 90% of folks in ''developed'' countries" and not "more cheaply than people who are starving" - although, the price difference might not actually be that much -->
	Use these principles as a guide:		Use these principles as a guide:

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	* Buy fresh fruits occasionally, when they go on sale.		* Buy fresh fruits occasionally, when they go on sale.
	** This diet doesn't rely on them for ''vitamins'' - but over-ripe fruits have a ''probiotic'' effect which can greatly improve digestion.		** This diet doesn't rely on them for ''vitamins'' - but over-ripe fruits have a ''probiotic'' effect which can greatly improve digestion.
	* '''Take a daily [[multivitamin]].'''		* '''Take a daily [[multivitamin]].''' <!-- UNPLACED NOTE: There are probably countries where multivitamins aren't easy to obtain. Perhaps make a separate page on what could be done to change this. -->
	** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables.		** This is essential for '''any''' diet that '''doesn't''' include massive amounts of expensive fresh fruits & vegetables.
	*** Nutrients lost when [[food preservation\|extending the shelf life]] of fruits & vegetables: Vitamin C, and to some extent certain B vitamins.		*** Nutrients lost when [[food preservation\|extending the shelf life]] of fruits & vegetables: Vitamin C, and to some extent certain B vitamins.

Elie: /* Nutrition examples */

2023-05-19T21:56:15Z

Nutrition examples

← Older revision		Revision as of 17:56, 19 May 2023
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	Screenshot:		Screenshot:

	[[File:nutritionCalculator-naturalVegan1.png]]		[[File:nutritionCalculator-naturalVegan1.png\|border]]

	Notes:		Notes:
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	<!-- TALK: maybe move these next 2 tabs to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections? ~~-->~~		<!-- TALK: maybe move these next 2 tabs to a subspace called "more examples - agricultural research? Or dont use tabs at all and switch to sections?
	~~<!--~~
	'''global food supply'''		'''global food supply'''

Elie: Elie moved page Draft:Plant-based to Plant-based without leaving a redirect: Good enough to publish for now

2023-05-19T21:20:23Z

Elie moved page Draft:Plant-based to Plant-based without leaving a redirect: Good enough to publish for now

← Older revision	Revision as of 17:20, 19 May 2023
(No difference)

Elie at 21:11, 19 May 2023

2023-05-19T21:11:22Z

← Older revision		Revision as of 17:11, 19 May 2023
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	This page is about ways to '''eat well''' with at least 95% of protein/calories coming from ''plants.''		This page is about ways to '''eat well''' with at least 95% of protein/calories coming from ''plants.''
	~~<!--~~
	==Some pictures==		==Some pictures== <!-- TODO: convert this into a single picture so the page loads faster and doesn't rely on Wikimedia Commons servers -->
	<gallery mode=packed-hover>		<gallery mode=packed-hover>
	Bowl_of_chili.jpg		Bowl_of_chili.jpg\|Chili
	GarlicBread.jpg		GarlicBread.jpg\|Garlic bread
	Yellow_Split_Pea_Soup.jpg		Yellow_Split_Pea_Soup.jpg\|Split pea soup
	Corrugated_Potato_Chips_-_Kolkata_2014-11-25_9689.JPG		Corrugated_Potato_Chips_-_Kolkata_2014-11-25_9689.JPG\|Chips
	Chili-Harvest-2012.jpg		Chili-Harvest-2012.jpg\|Peppers <!-- TODO: Replace this with a picture of bell peppers. There's enough spicy already (but this picture adds a nice pop of color). -->
	Fagioli cannellini all'uccelletto.jpg		Fagioli cannellini all'uccelletto.jpg\|Bean soup
	Rotini_with_boiled_carrots,_in_a_broth_of_pumpkin,_carrots,_ginger,_and_Ning_Chi_garlic_chili_paste_-_Massachusetts.jpg		Rotini_with_boiled_carrots,_in_a_broth_of_pumpkin,_carrots,_ginger,_and_Ning_Chi_garlic_chili_paste_-_Massachusetts.jpg\|Pasta
	08401_Beetroot_soup_with_vegetables_and_beans,_Sanok.jpg		08401_Beetroot_soup_with_vegetables_and_beans,_Sanok.jpg\|Beetroot soup
	Layered_chocolate_cake.jpg		Layered_chocolate_cake.jpg\|Cake
	Carrot-_and_Beetroot_Juice.jpg		Carrot-_and_Beetroot_Juice.jpg\|Vegetable juice
	Yeul_Ramen_20210817_003.jpg		Yeul_Ramen_20210817_003.jpg\|Ramen
	Dal_curry_(3277938419).jpg		Dal_curry_(3277938419).jpg\|Chick pea masala
	French_fries_with_mushroom_sauce.jpg		French_fries_with_mushroom_sauce.jpg\|Fries
	Rice_and_Daal_with_Allo-Pyaaz_Ki_Sabzi.jpg		Rice_and_Daal_with_Allo-Pyaaz_Ki_Sabzi.jpg\|Rice and daal
	Culinary_fruits_front_view.jpg		Culinary_fruits_front_view.jpg\|Lots of fruits
	Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg		Plate_of_chocolate_chip_cookies,_ready_to_munch.jpg\|Cookies
	</gallery>		</gallery>
	~~-->~~
	==Balanced diets==		==Balanced diets==
	{{minor\|Despite a lot of misinformation out there,}}		{{minor\|Despite a lot of misinformation out there,}}
	'''It is''' possible to meet all of your [[nutrition]]al needs by eating plants{{x\|meaning: ''without relying on animal products''. These plant-based diets still do '''include''' low-cost '''supplements'''}}. It also '''doesn't have to be expensive.'''		'''It is''' possible to meet all of your [[nutrition]]al needs by eating plants{{x\|meaning: ''without relying on animal products''. These plant-based diets still do '''include''' low-cost '''supplements'''}}. It also '''doesn't have to be expensive.'''

			<!-- TODO: work this in somewhere:
			There are two main approaches:
			* Expensive: Get all your nutrients naturally from foods.
			* Cheap: Pick low-cost ingredients to provide all your protein & calories. Then supplement any missing vitamins & minerals.
			** {{minor\|Grains & legumes are the best "bang for your buck", but it makes it absolutely essential to take supplements.}}
			*** {{minor\|Multivitamin (15 cents/day) + Calcium (10 cents/day).}}
			*** {{minor\|If you miss a day sometimes it's not a big deal}}
			*** {{minor\|Also, the diet still has to include a small amount of oils{{x\|minimum 10g/day fats; canola oil is actually a good choice since it has both omega-3 and omega-6 and is relative cheap}}to make sure you absorb vitamins A, D, E, and K.}}
			-->

	{{minor\|To eat more healthy ''and'' more cheaply than most people do,}}		{{minor\|To eat more healthy ''and'' more cheaply than most people do,}}
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	If this doesn't seem balanced on first glance, see some of the examples below - it is.		{{light\|If this doesn't seem balanced on first glance, see some of the examples below - it is.}}
	* {{minor\|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}}		* {{minor\|Note: These examples may not be perfect, but they are far more balanced than a ''typical'' diet in most countries.}}
	* {{minor\|Note: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}}		* {{minor\|Note: You can also play around with the [//olam.wiki/calc nutrition calculator] to analyze your own options.}}
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	==See also==		==See also==
	* [[Food]]		* [[Food]]
			* [[Limits to sustainable animal consumption]]

Elie: /* Nutrition examples */

2023-05-19T20:08:49Z

Nutrition examples

← Older revision		Revision as of 16:08, 19 May 2023
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	[[File:nutritionCalculator-cheapHomeCooking1.png\|border]]		[[File:nutritionCalculator-cheapHomeCooking1.png\|border]]

	Notes:		Notes: <!-- TALK: maybe these "notes" (in all tabs) should be higher up, before the link & screenshot instead of after? -->
	* Multivitamin is essential here.		* Multivitamin is essential here.
	* Calcium is supplemented too (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.		* Calcium is supplemented too (typically costs about 10 cents per day), because the cheap foods aren't naturally high in calcium.
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	</tab><tab name="natural vegan ~~diet~~">		</tab><tab name="natural vegan">
	'''natural vegan ~~diet~~'''		'''natural vegan'''
			{{minor\|Not an example of the principles above. This tab is included for '''comparison.'''}}

	~~Not an example of the principles above. This tab is included for '''comparison.'''~~

	This vegan diet is still nutritionally balanced but far more expensive.		This vegan diet is still nutritionally balanced but far more expensive.
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	* The [[vitamin D]] comes from [[mushrooms]].		* The [[vitamin D]] comes from [[mushrooms]].
	* The vitamin B12 is in the veggie burger.		* The vitamin B12 is in the veggie burger.
	** ~~<small>~~If you really want to avoid processed veggie burgers, you can skip it, eat a bit more of the other foods, and get your B12 from nutritional yeast.~~</small>~~		** {{minor\|If you really want to avoid processed veggie burgers, you can skip it, eat a bit more of the other foods, and get your B12 from nutritional yeast.}}
	* For maximum absorption of nutrients from the raw kale, make it a [[smoothie]].		* For maximum absorption of nutrients from the raw kale, make it a [[smoothie]].

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	</tab><tab name="typical western diet">		</tab><tab name="typical western diet">
	'''typical western diet'''		'''typical western diet'''
			{{minor\|Not an example of the principles above. This tab is included for '''comparison.'''}}

	~~Not an example of the principles above. This tab is included for '''comparison.'''~~

	{{empty}}		{{empty}}



	</tab></tabs>		</tab></tabs>

Elie: /* Nutrition examples */

2023-05-19T20:00:37Z

Nutrition examples

← Older revision		Revision as of 16:00, 19 May 2023
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	</tab><tab name="~~expensive cliché~~ vegan diet">
	'''~~expensive cliché~~ vegan diet'''		</tab><tab name="natural vegan diet">
			'''natural vegan diet'''

	Not an example of the principles above. This tab is included for '''comparison.'''		Not an example of the principles above. This tab is included for '''comparison.'''
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	This vegan diet is still nutritionally balanced but far more expensive.		This vegan diet is still nutritionally balanced but far more expensive.

			[https://olam.wiki/nutrition.html?targets=averaged&timescale=1&name0=Kale%2C%20raw&amount0=100&color0=rgb(0%2C%20153%2C%200)&name1=Sweet%20potato%2C%20cooked%2C%20baked%20in%20skin%2C%20flesh%2C%20without%20salt&amount1=200&color1=rgb(255%2C%20153%2C%200)&name2=Seeds%2C%20sunflower%20seed%20butter%2C%20with%20salt%20added%20(Includes%20foods%20for%20USDA's%20Food%20Distribution%20Program)&amount2=100&color2=rgb(204%2C%20204%2C%20204)&name3=Peppers%2C%20sweet%2C%20green%2C%20raw&amount3=100&color3=rgb(0%2C%20255%2C%200)&name4=Tofu%2C%20fried&amount4=200&color4=rgb(255%2C%20204%2C%20153)&name5=Bread%2C%20whole-wheat%2C%20prepared%20from%20recipe&amount5=150&color5=rgb(153%2C%20153%2C%20153)&name6=Veggie%20burgers%20or%20soyburgers%2C%20unprepared&amount6=120&color6=rgb(255%2C%20153%2C%20153)&name7=Mushroom%2C%20white%2C%20exposed%20to%20ultraviolet%20light%2C%20raw&amount7=60&color7=rgb(204%2C%20204%2C%20255)&name8=Potatoes%2C%20baked%2C%20flesh%20and%20skin%2C%20without%20salt&amount8=200&color8=rgb(255%2C%20255%2C%20204)&name9=Apples%2C%20raw%2C%20with%20skin%20(Includes%20foods%20for%20USDA's%20Food%20Distribution%20Program)&amount9=200&color9=rgb(153%2C%200%2C%200) See in nutrition calculator]

			Screenshot:

			[[File:nutritionCalculator-naturalVegan1.png]]

			Notes:
			* No supplements are needed here.
			* The [[vitamin D]] comes from [[mushrooms]].
			* The vitamin B12 is in the veggie burger.
			** <small>If you really want to avoid processed veggie burgers, you can skip it, eat a bit more of the other foods, and get your B12 from nutritional yeast.</small>
			* For maximum absorption of nutrients from the raw kale, make it a [[smoothie]].

	~~{{empty}}~~


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	{{empty}}		{{empty}}



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	* {{p2\|(Note about shortcomings)\|Vitamin D and B12 are the only nutrients naturally lacking. Both can be supplemented, and D can also be obtained via sun exposure.}}		* {{p2\|(Note about shortcomings)\|Vitamin D and B12 are the only nutrients naturally lacking. Both can be supplemented, and D can also be obtained via sun exposure.}}
	-->		-->


	==Rationale==		==Rationale==