A plant-based diet focuses on eating more plants than animal sources. It’s like vegetarianism without the restriction of animal products. Instead, it’s about reducing the volume of those animal foods. Healthy options like egg whites and skim milk are welcome. Processed and refined goods are also limited, if not excluded.
Benefits Of A Plant-Based Diet
A plant-based diet is full of natural goodness and here are it’s seven wonderful benefits.
1. Weight Management
Plant-based diets can increase satiety. This can prevent unhealthy overeating! So it’s no surprise that people who don’t eat meat lose more weight. They’re also usually slimmer than meat-eaters.1
2. Diabetes Prevention
The risk of diabetes is lower because plant-based diets are low in fat and sugar. The fruit and veggie intake can actually improve insulin sensitivity. Healthy weight control also helps decrease diabetes risk.[ ref]Tuso, Phillip J., Mohamed H. Ismail, Benjamin P. Ha, and Carole Bartolotto. Nutritional Update for Physicians: Plant-Based Diets. The Permanente Journal 17.2(2013):61-66.[/ref]
3. Healthy Blood Pressure
Eating lots of plants is linked to lower blood pressure. The fiber in whole grains and legumes can also control it by keeping cholesterol in check.2 In fact, eating more plants and less meat can treat hypertension.3
4. Heart Disease Protection
Refined carbohydrates are either eaten minimally or not at all. This prevents rapid spikes in blood sugar, a risk factor for heart disease.4 Not eating red meat also decreases the risk of death from heart problems.5
5. Low Cancer Risk
Ditching red meat is linked to a lower risk of colon cancer.6 Meanwhile, processed meat like cold cuts may increase breast cancer risk.7 But a plant-based diet can still include fish, a food that may ward off other types of cancers.
6. High Vitamin Intake
A plant-based diet is rich in fruits, vegetables, nuts, and grains. These foods treat your body to antioxidants like vitamins A, C, and E, along with minerals like magnesium and potassium. These nutrients actually play a huge part in stopping the diseases on this list.
Many chronic illnesses can be prevented with a plant-based diet. This reduces the need for lifelong medical treatment, which can be expensive. The result is a happier body and wallet.
A plant-based diet can be adopted in many ways. So feel free to tweak it! If you need inspiration, check online for yummy plant-based recipes.
References [ + ]
|1, 5.||↑||Tuso, Phillip J., Mohamed H. Ismail, Benjamin P. Ha, and Carole Bartolotto. Nutritional Update for Physicians: Plant-Based Diets. The Permanente Journal 17.2(2013):61-66.|
|2, 4.||↑||Becoming a vegetarian, Harvard Health Publications Harvard Medical School|
|3.||↑||How Is High Blood Pressure Treated?, National Heart, Lung, and Blood Institute|
|6.||↑||Red meat and the risk of bowel cancer, NHS Choices|
|7.||↑||Mourouti, Niki, Meropi D. Kontogianni, Christos Papavagelisa, Petrini Plytzanopouloub, Tonia Vassilakoub, Theodora Psaltopoulouc, Nikolaos Malamos, Athena Linos, and Demosthenes B. Panagiotakosa. Meat consumption and breast cancer: A case-control study in women 100(2015):195-201.|