The Foods You Should & Shouldn't Be Eating On A Plant-Based Diet
I've got a few friends in my space who are documentary-aholics. Lately, they have been goin' in when it comes to watching ones that have to do with why people should totally nix meat and commit to a life of veganism for the rest of their lives. One of my friends, in particular, makes this formal proclamation every time she watches a vegan food doc. Then, about three months later, she has a steak.
I'm so used to the pattern that I tend to tease her and say, "Girl, just say that you're the ficklest 'vegan' on the planet and go." But then there are those who are so impassioned with the world of veganism that they impress me with how much time and effort they devote to researching the topic. I'm so impressed that they actually inspired me to pen this piece.
Whether you're someone who is a new vegan convert or you're simply considering going on a plant-based diet in order to detox your system, I first recommend that you check out the really insightful article "15 Ingredients That Are NOT Vegan | Non-Vegan Ingredients To Avoid" (whey, beeswax, and oleic acid are just some of the things that aren't vegan). Then, take a moment to go down the list of things you should and absolutely should not be eating while you're on your plant-based diet—or lifestyle. Because, if you're gonna do the whole meat-free thing, you might as well do it right…right?
What To Eat On & What Not To Eat A Plant-Based Diet
On a Plant-Based Diet, DO Eat: Tubers
Potatoes are plants. So, if you're someone who loves homemade sweet potato fries or white potato soup, you can indulge in either or both without too much stress. After all, potatoes are considered to be a "high healthy carb food" which means that they can provide you with the energy that you need to get through a long workday or an extensive workout.
Potatoes, in general, have lots of fiber. Also, thanks to the vitamin B6 that's in them, they are good for your heart. Sweet potatoes, specifically, contain potassium, calcium, and antioxidants. Yams (which are not the same thing as a sweet potato; you can read more about that here), contain copper and manganese, are able to ease menopause-related symptoms (which is why some menopausal women choose to apply wild yam cream) and bodily inflammation as well. So again, if you think that a plant-based diet means you have to kiss your potatoes goodbye, nothing could be further from the truth. Just watch how you prepare them; baked instead of fried is always better.
On a Plant-Based Diet, DON’T: Sugary Foods
Just because you might be foregoing meat, that doesn't mean that you should go crazy on the sugar content. Too much sugar consumption can do everything from throwing off your blood sugar levels and putting you at risk for diabetes and heart disease to damaging your immune system, promoting tooth decay, and even accelerating the aging process.
If you just read all of that and thought to yourself, "No problem. I'm not big on desserts, anyway", that's great. Just remember that juices and yogurts contain a good amount of sugar as well. If you're curious about how much sugar you should have on a daily basis, the average woman is good if it's six teaspoons or less.
A good thing to keep in mind while you're making your morning plant-based smoothie or you're putting some sugar into your hot cup of herbal tea.
On a Plant-Based Diet, DO Eat: Whole Grains
Whole oats. Whole wheat. Buckwheat. Millet. Spelt. Quinoa. These are some foods that are considered to be whole grains. The reason why they are great for a plant-based diet is because they're grass-like plants that are high in fiber, B vitamins, antioxidants, proteins and disease-preventing plant compounds like polyphenols, stanols, and sterols. Some other health benefits of whole grains are they're able to lower your risk of heart disease, stroke and type 2 diabetes. Whole grains are also able to reduce chronic inflammation and assist with healthy digestion. So, if you like having oatmeal for breakfast or snacking on popcorn, enjoy—both of those foods are totally good for you.
On a Plant-Based Diet, DON’T Eat: “Fake Meat”
I grew up Seventh-Day Adventist. There are a lot of vegetarians in that denomination. It didn't mean that a lot of folks battled less with their weight, high cholesterol, or high blood pressure, though. That's because a lot of the meat substitutes that they thought were so much better than real meat contained so much sodium, additives, and preservatives that it still put their health at risk.
I just read that Wendy's has joined in with the un-meat burger craze. Before you head over there for lunch, you might wanna read articles like "Vegan and Vegetarian Meat Substitutes Could Pose Health Risks, Researchers Warn". The things that I just said about my religious diet experience while growing up? More and more content co-signs on it.
On a Plant-Based Diet, DO Eat: Plant-Based Oils
Some people think that if they decide to go on a plant-based diet, they need to not cook with oil anymore. That's not true. The key is to go with an oil that is plant-based because it contains mono and/or polyunsaturated fats that can help to keep your heart in good condition. And just what qualifies as a plant-based oil? Olive oil. Sesame oil. Avocado oil. Almond oil. Coconut oil. Flaxseed oil. Walnut oil. Pumpkin seed oil. Peanut oil. Cocoa butter—that's just a few of 'em. All of these are oils that you can prepare your meals with. The key is to make sure to buy the kinds that are virgin or extra-virgin cold-pressed. Oil that is in that state is less refined which means you're able to get more nutrients from it which is always beneficial.
On a Plant-Based Diet, DON’T Eat: Vegan Dairy
Some say that dairy is the devil. I mean, if you make the time to do your own research on it, it's hard to find credible enough information to debate them. Dairy contains hormones, microorganisms, and pesticides. The main protein in milk known as casein can increase your cancer risk. And, while most of us were raised to believe that dairy is good for our bones and teeth, there's research that indicates that it can actually put our bones at risk too.
So, what about vegan dairy substitutes like vegan eggs and vegan cheese? While they certainly can help you bypass all of the dairy drama, most of them still fall under the category of "processed foods" which are oftentimes loaded with fat.
Still, if there is no way on this earth that you are totally going to go without a slice of pizza or some mac 'n cheese, opt to make it yourself. Also, make sure to use one of the healthier kinds of vegan cheeses. You can check out a list of some of them here.
On a Plant-Based Diet, DO Eat: Fresh Fruits
One of the best things about going on a plant-based diet is all of the fresh fruit that you can consume. Fruits are full of water and antioxidants and are oftentimes low in calories too. If you're wondering which fruits make "the healthiest list", some of those include—grapefruit, blueberries, mangoes, pomegranates, watermelon, oranges, pineapples, bing cherries, and bananas. Oh, and due to all of the vitamin E that's in them, olives are on the list too (yep, olives are a fruit!). Just make sure to get the most out of any fruit you choose by consuming them while they are actually in season.
On a Plant-Based Diet, DON’T Eat: Anything Soy-Based
When I'm not coaching couples or sitting in front of my laptop, sometimes I'm helping someone to birth a baby. As a doula, whenever a woman tells me that she would prefer to not breastfeed (if you're currently pregnant and you're on the fence, check out "101 Reasons to Breastfeed Your Child"), I make sure to say, "Then please make sure to avoid formula that contains soy."
Soy is a phytoestrogen which means that it's a plant-based kind of estrogen. Eating estrogen all of the time isn't good for children (especially male children) because it can cause their bodies to mature faster. High levels of soy can prove to be toxic in adults as well.
So yeah, please don't be out here thinking that, just because you are drinking soy milk or having a soy burger, you're dodging potential health issues up the road. This includes when it comes to soy sauce (to get a list of some healthy soy sauce substitutes, click here).
On a Plant-Based Diet, DO Eat: Fresh Veggies
It would sound real crazy for someone to say that they are going on a plant-based diet, but they had no intention of eating any veggies. Vegetables are low in fat and calories while being high in vitamins and minerals like fiber, folate, potassium, and vitamins A and C. As far as the vegetables that will do your body the most good, some of those include—spinach, broccoli, Brussels sprouts, carrots, cauliflower, peas, red cabbage, bell peppers, garlic, and collard greens. Veggies have peak seasons too. Refer to that link in the "fresh fruits" section to see which ones you should get right now.
On a Plant-Based Diet, DON’T Eat: Anything “White”
Here's the thing—foods like white pasta and white rice definitely qualify as being refined grains; this, in turn, makes them plant-based foods. But the reason why "white grains" get an aggressive thumbs down on the plant-based diet tip is because the production of them strips the grains of the nutrients and fiber that your body needs. As a result, they tend to fill you up less, resulting in you eating more—eating more calories and more empty carbs as well. That's why white bread, white flour, or even white tortillas aren't a good look. No processed food really is.
BONUS
On a Plant-Based Diet, DO Eat: Seeds
If you're someone who likes to snack throughout the day, seeds are a good option. Pumpkin seeds and sunflower seeds are great because they are full of protein and fiber. Or, if you like to cook with seeds, add some hemp, sesame, or chia seeds to your meals.
On a Plant-Based Diet, DO Eat: Spices
I don't care what kind of diet or lifestyle change that you are on, food would suck if you didn't season it well. As far as plant-based spices go, the ones you should definitely have on your rack include onion powder, garlic powder, Italian seasoning, cayenne pepper, cumin, paprika, turmeric, and pure vanilla. All delicious, all healthy, and all a big "do" when it comes to plant-based cooking. Enjoy!
Feature image by Shutterstock
- A Guide To Eating Less Meat - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- 4. Eggplant - xoNecole: Women's Interest, Love, Wellness, Beauty ›
- Plant based diet: A guide for health and nutrition ›
- Whole Food, Plant-Based Diet Guide - Center for Nutrition Studies ›
- What is a plant-based diet? | BBC Good Food ›
- The right plant-based diet for you - Harvard Health ›
- 55 Plant-Based Recipes Worth Trying (Even if You Eat Meat!) | Taste ... ›
- What is a plant-based diet and why should you try it? - Harvard ... ›
- Beginner's Guide to a Plant-Based Diet: Food List, Meal Plan ... ›
- Whole-Foods, Plant-Based Diet: A Detailed Beginner's Guide ›
- Beginner's Guide to a Plant-Based Diet | Forks Over Knives ›
- What Is a Plant-Based Diet - What You Can and Can't Eat on a Plant ... ›
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
These Newlyweds Found Love Thanks To A Friend Playing Matchmaker
How We Met is a series where xoNecole talks love and relationships with real-life couples. We learn how they met, how like turned into love, and how they make their love work.
Jason and Elise Robinson’s union is a reminder that kind people still get their happily ever after. The pair had their first date in October of 2021 and tied the knot on June 15, 2024. Both of them have dedicated their lives to celebrating and supporting Black culture so it was only fitting they get married in what's considered the Black Hollywood of America during the Juneteenth celebration weekend. From the florists to Elise and Jason's gown and suit designers to the table signage and so much more, everything was Black-owned. It's no wonder their love for Black culture was the jumping-off point for their love story.
When they met, Jason had just moved to Atlanta for a new job opportunity, and Elise was living happily in her career and had put dating on the backburner. But luckily, a mutual connection saw something in both of them and thanks to a yoga-themed baby shower and a chance text message, they found their forever. Check out their beautiful How We Met story below.
I’ll start with the easiest question. Can you both tell me a little bit about yourself and your background?
Elise: Sure, my name is Elise. I’m actually from Atlanta, GA – not a transplant. I grew up here and left right after college to pursue my career. Now I’ve been back going on eight years, and I’m in my early 40s.
Jason: And I’m Jason. I’m originally from Racine, Wisconsin. I went to school at Florida A&M University, so I am a rattler. I went back to the Midwest for a period of time, in Indianapolis. Now, I’ve been in the Atlanta area for a little over two and a half years.
Jason and Elise Robinson
Photo by FotosbyFola
Wow, that’s nice because Atlanta gets a bad rap when it comes to relationships. So you have to give us the deets. How did you two find each other?
Elise: So I work in TV and I was on-air for a number of years and then transitioned into being a producer and then a manager. As a producer, I’d always have guests on. And there was a woman who came on frequently named Rosalynn (@Rosalynndaniels, often referred to as The Black Martha Stewart), and we connected instantly. Anyway, she got pregnant right before COVID and invited me to a “modern-day yoga baby shower.” I came to support, but was also just curious about that theme.
I had an amazing time. And when it was over a few of us stuck around and convos got personal. She ended up asking me the infamous ‘Are you dating’ question. When I told her no, she decided to set me up. So I should tell you, in both of my only two serious relationships, I was set up – so I was like no.
But she pointed at her husband, who was folding up chairs, and said that another friend set her up with him. Sometimes, it takes people outside of us to see what we need. A few months later, she reached out and said she had family relocating and thought I’d really like him. So she gave him my number, and I reached out with a text. He responded with a call, and that night, we talked for about 2-3 hours. So that’s how we met. I was a little nervous because me and Rosalynn were starting a friendship, and here I was, talking to her family!
Jason: It was new for me too. Remember, I was new to the area, and I had heard so many “stories” about how people have been done wrong in the dating world. Whether it’s by theft or scamming (laughs). Plus, I had just got a new job and wanted to focus on that. But I did want to be able to date someone in a more personal way and see where it led. I felt like who better than someone who I trust to connect me. Rosalynn knows I’m private, about business life, and my personal life is important to me.
So let’s get into your courtship. What was your first date like?
Elise: We had our first convo on a Monday, and he asked me out the next day. I didn’t have any plans, but I still said no. I was just playing hard to get (laughs). But we were talking every day, and he told me he wanted to take me somewhere I’ve never been. And I’m like, you’re in my city! But he sends me three options, and sure enough, two of the places I hadn’t gone to. So, our first date was October 1, 2021, and somebody was 45 minutes late.
Now Jason, why were you 45 minutes late?
Elise: It was me – in my own city. I just got turned around, and the traffic was horrible. I kept calling him and giving him permission to leave. Full transparency: I probably wouldn’t have waited if the shoe was on the other foot. But this was my first sign of what I now know and love the most about him. It’s his patience. When I got there, I was frazzled and everything, but he was just super calm. It ended up being a great first date.
Jason: I remember just waiting and being concerned for her well-being. Because I know how traffic can be, especially when someone is rushing. I was just scrolling through my phone and looking through the menu. It was cool.
Elise and Jason Robinson
Courtesy
That’s beautiful. Now let’s talk about the “what are we” convo? Did you have one of those and if so, who initiated it and how was it?
Elise: I initiated it. Jason was dating me – and still does. But by this time, we had been on a number of dates. We were on our way to a winery, and we had a bit of a drive. So I decided to state my intention. We were just a few weeks in, but we were spending a lot of time together and we are people of a particular age. So I told him, I know Atlanta can be a Black man’s playground. There’s so many beautiful professional women here. But I’m dating with intention. I don’t want to kick it or hang with a good guy even though he’s not my person. I was done with all of that. So I’m “laying down the law” in my eyes, and he didn’t flinch. He let me finish and basically let me know we were on the same page. He was not trying to sow his royal oats.
Jason: Yeah, I was not trying to be Prince Akeem. But also, it was more so about setting a tone and goal for myself. My mama always told me to set my goals. And having a family was always one of mine. I think the biggest thing of it all, was I felt blessed – in terms of moving for work and meeting Elise, now being married. There’s victories being placed in my life.
I love that you both shared that because sometimes I get feedback on these stories and it seems like sometimes we’re afraid to really voice what we desire, no matter what that looks like.
Elise: Yeah, I think sometimes women feel like they don’t want to put pressure on their partner. But it’s not pressure. Look, Jason and I are based in faith, and what is for us is for us. Being upfront and honest is best – and early makes sense. You don’t have to convince someone to be your person.
Jason: I think her sharing those values resonated with me, and hearing her “lay down the law” was fine because I was there, too. I would say to millennial women, don’t be afraid to tell a mate what you want. You never know what that would lead to. Time is a precious commodity. Elise saying that early on showed me that she values both of our time. It showed her heart, character, and integrity, and I was drawn to that and the mature conversation. In the social media world, we don’t have those pointed conversations face-to-face. I would challenge readers to have those conversations in person, and you would get more from that convo than any post or reel. Because you see body language reactions and have deeper communication.
Yeah, I think sometimes women feel like they don’t want to put pressure on their partner. But it’s not pressure. Look, Jason and I are based in faith, and what is for us is for us. Being upfront and honest is best – and early makes sense. You don’t have to convince someone to be your person.
You both have mentioned time, family, and integrity. I’m curious what other core values do you both share?
Elise: Early on, our faith. Not just do you believe in God. It had to be deeper in that. I needed someone who would lead me, our home, and our family. I didn’t want to be in a push-and-pull relationship about prayer, church, or have conversations about being better people. Also, we discussed finances. That doesn’t just mean going to work. We chatted about ownership and what it looks like for us. How do we support each other individually and together? I know I like having my hands in a few different pots, and I needed someone who was supportive of that and likewise.
Jason: My background is that I was raised in the church. My father is a deacon and my mom is a deaconess. They've been married for 55 years. Faith was very important to me and it was crucial that my wife have that relationship as well.
Elise and Jason Robinson
Photo by FotosbyFola
Can we talk about challenges? Big or small, what are some things you had to grow through together?
Elise: I have never lived with anyone – not a roommate, a sister, friend, boyfriend or anything. Now, I’m in my 40s and I'm living with someone. When you’ve been by yourself for so long that was a challenge for both of us. We weren’t pulling each other's hair out but I’m a bit extreme. Things are color-coded in my closet. For me, working in news is chaotic so I want my home to be peaceful and organized.
Jason: I’m a man, and she’s a woman. That dynamic alone adds a flair to it. She wants things a certain way. She’s a Capricorn. But just in terms of how she wants to keep a home was a big adjustment for me. It took time.
On a smaller level, what are some of the things you disagree about day-to-day?
Elise: Cleanliness and systems. Like, he recycles and I do not. But sometimes I just have to decide if it really needs to be a thing or if I can just take care of it.
Jason: This is where my organization takes over (laughs).
What are your love languages? Do you know?
Elise: Jason’s is an act of service which works because I love cooking for him. It doesn’t feel like a chore to me. I love when I’m out, picking up his favorite juice. The other day I saw he needed t-shirts while folding clothes. So I just like doing small things for him that he doesn’t expect. He’s very much that guy that will ask to help so it doesn’t bother me.
Jason: I’d say Elise is all of them, but physical touch would probably be the biggest one. I had to get used to that. She’s taught me it in a number of ways. I remember we actually talked about love languages, and I sent her this song called “More Than Words” by Extreme. That explained to her how I felt.
Finally, can we end with the proposal? Tell us everything!
Jason: It was at a restaurant. And again, I was trying to find somewhere she hadn’t been. Also, I didn’t want to do it on our anniversary because that would have been too obvious. I contacted one of the restaurant’s staff and decided to change up the dessert menu. Each item was something special to us.
Elise: We go on so many date nights, so I just thought it was a regular night. We had finished eating, and I had to go to the bathroom. They had a nice mirror, girl. So I’m in there taking videos and stuff.
Jason: While she’s in the restroom, I’m getting everything in place with the waitress.
Elise: So as I’m reading the menu, I realize it’s telling our story and he eventually proposed. It was so special; I actually had the menu framed! It was so beautiful and thoughtful.
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Feature image by FotosbyFola
Gail Bean Opens Up About Rumored Relationship With Malcolm Mays: 'At No Point Have We Said We’re Together’
Gail Bean exemplifies how hard work and a strong support system can contribute to success in one's career and personal life.
The actress, who has been in the entertainment industry for over a decade, recently wrapped up her breakout role in the acclaimed FX series Snowfall, which aired its final episode last year. In the show, Bean portrayed Wanda Bell, a character who journeyed from a struggling addict in Franklin Saint's (Damson Idris) drug crew to a woman forging a new life beyond the streets.
The 31-year-old's compelling performance earned her an NAACP Award for Outstanding Supporting Actor in a Drama Series. Building on this success, Bean has diversified her portfolio by appearing in other projects, including Atlanta and P-Valley. These roles have further cemented Bean's status in the industry.
To date, the actress is set to appear as a recurring character in the third season of Amazon Prime's hit series Harlem. Despite Bean's professional success, much of her personal life remains private. While Bean hasn't publicly confirmed being in an exclusive relationship, she has found peace and solidarity in her close friendship with Power Book 3: Raising Kanan star Malcolm Mays.
In an interview with xoNecole, Bean discussed the value of having a support system in the industry and expressed her appreciation for Mays.
During the discussion, the P-Valley star addressed dating rumors about her and Mays, which arose when the pair were spotted out together at various events. Bean clarified that their friendship has helped her maintain a sense of normalcy.
“It’s nice to have someone in the industry. We go to the movies, watch indie films, work on projects, and talk about real life,” she said. “It’s great having someone you can play tennis with about everything. There’s times when I want to post pictures, but I already know people are gonna say we're in a relationship. At no point have we said we’re together. But he knows I love him down, and he loves me. That’s going to be my best friend until the end of eternity.”
Further into the interview, Bean expressed that when she decides to date, her friendship with Mays won't compromise the relationship because she is "a loyal partner." Towards the end of the conversation, Bean recounted how Mays' unwavering support helped her overcome a challenging period of not booking roles.
"Malcolm is very well-rounded, and he's like a man's man. He tells me the truth. But also, he talks to me about my career and myself as a woman. I remember sitting in his car crying about the industry; at the time, I kept getting callbacks but never booking the roles," she explained. "I was sick of people 'liking' me; I wanted them to book me. He said, 'Gail, you're a talent, and your time is going to come. This time next year, you're going to book a show,' and I did."
Lastly, the Atlanta star expressed gratitude for Mays' friendship by highlighting the rarity of their dynamic, particularly within the industry.
“As women, we naturally pour into others like that, but you don’t always get that from men. Because they don’t typically get that. So it’s nice to have a man there like that. There’s one other time where I cried about my career, and it was actually to my brother,” she stated.
Although Bean and Mays are not romantically involved, they continue to demonstrate how surrounding oneself with the right people can foster personal and professional growth.
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Feature image by Giles Williams