Are you considering a plant-based lifestyle? There are plenty of reasons to make the switch—not just to be healthy, but to prevent yourself from chronic diseases. Most experts in health and wellness recommend diets that focus on fresh, whole foods while cutting back on processed items, and a plant-based diet fits the bill perfectly. According to the Academy of Nutrition & Dietetics, adopting such an eating plan can help reduce the risk of many dangerous health issues like diabetes, high blood pressure, heart disease, obesity, & cancer. In this blog, we’ll discuss everything you need to know about the plant-based lifestyle, including its potential health benefits and ways to get started with this diet.
What Does a Plant-Based Diet Include?
A plant-based diet is all about filling your plate with mostly plant-derived foods. This isn’t just about fruits and veggies—though they’re a big part of it! It also includes nuts, seeds, healthy oils, whole grains, legumes, and beans. It’s important to note that following a plant-based diet doesn’t necessarily mean you’re vegetarian or vegan. You don’t have to give up meat or dairy entirely; it’s more about shifting the balance to include more foods that are based on plants in your diet. By focusing on plant sources, you’re choosing to nourish your body with various nutrient-rich foods that can contribute to your overall health. We’ll further look into the benefits of opting for a plant-based diet lifestyle.
What Are the Benefits of Having a Plant-Based Lifestyle?
Weight Loss
You might not know this, but staying at a healthy weight is only second to not smoking in terms of reducing your cancer risk. This is because excess weight may lead to inflammation and hormonal imbalances, increasing your risk for as many as 12 different types of cancer. The Academy of Nutrition & Dietetics published a fascinating study covering 12 different trials found that individuals following a plant-based diet lost an average of 4.5 pounds more than those on non-vegetarian diets over 18 weeks. By eating primarily plants, you naturally avoid many high-calorie foods that may eventually lead to weight gain. Combine this diet with regular physical activity, and you will set yourself on a clear path to losing weight and also maintaining a healthy one.
Diabetes
This diet helps in managing blood sugar levels and significantly minimizes the risk of developing diabetes, mainly type 2. A study from the National Institutes of Health showed that those who follow a plant-based diet have nearly a 50% lower risk of developing diabetes type 2 compared to those who eat a non-vegetarian diet. Furthermore, in a large-scale study involving over 200,000 participants, people who adopted a healthy plant-based lifestyle experienced a 34% decrease in their risk of diabetes compared to those who maintained an unhealthy, non-plant-based lifestyle. Isn’t it amazing how much power lies in the foods we choose to eat?
Cognitive Impairment
Consuming more greens has been strongly linked to a slower rate of cognitive decline. Research from the National Institutes of Health suggests that simply maximizing your intake of fruits and vegetables can lower your risk of developing cognitive impairments, such as dementia, by up to 20 per cent. But that’s not all—plant-based foods are rich in compounds and antioxidants that not only help prevent cognitive deficits but can also slow the progression of diseases like Alzheimer’s. These natural substances work by protecting your brain cells from damage and reducing inflammation, which can contribute to cognitive decline.
Cancer
The most significant health benefit of a plant-based diet that you can get is cancer prevention. The American Cancer Society (ACS) strongly recommends that consuming more vegetables & fruits reduces the risk of various types of cancers, including breast (post-menopausal), pancreatic, colorectal, kidney, esophageal, and uterine cancers. Vegetarian diets, especially those that include dairy, significantly lower the risk of gastrointestinal cancers. Also, a study published in the ACS highlighted that people following a vegetarian diet had a 22% lower risk of developing colon cancer compared to non-vegetarians.
Immune system
Plants are packed with essential nutrients that you just can’t find in other foods. The rich array of vitamins, minerals, phytochemicals, and antioxidants they contain helps keep your cells healthy and your body balanced. It allows your immune system to operate efficiently. Eating a variety of plant-based foods provides your body with the tools it needs to fight off infections effectively. By strengthening your immune system, a diet rich in plants shields your body against harmful germs and microorganisms. Moreover, having a strong immune system plays a crucial role in cancer prevention. It enables your body to detect and destroy abnormal cell mutations before they have a chance to develop into serious diseases.
Plant-Based Diet for Beginners: How to Start?
Ready to try a plant-based lifestyle for beginners but not sure where to start? Here’s a simple guide to help you:
- Load Up on Vegetables: Aim to fill half your plate with an array of colorful veggies at both lunch and dinner. Don’t forget to snack on them too! Dip vegetables like carrots, celery, or bell peppers in hummus, salsa, or guacamole for a tasty treat.
- Choose Healthy Fats: Include fats that are good for your body, like those found in olive oil, nuts, seeds, and avocados. These will help keep you full and satisfied.
- Re-think About Meat: Instead of making meat the main star of your meals use smaller amounts as a side or garnish. This can be a great way to ease into less meat consumption without eliminating it entirely.
- Choose Fruit for Dessert: Satisfy your sweet tooth with natural sugars by having fresh fruit like a ripe peach, a slice of watermelon, or a crisp apple as your dessert.
- Try a Vegetarian Night: Once a week, cook a meal that’s completely vegetarian. Use beans, whole grains, and a variety of vegetables as the base.
- Go for Greens: Try different green leafy vegetables like kale, collards, Swiss chard, spinach, and others into your daily diet. You can steam, grill, braise, or stir-fry them to keep their flavors and nutrients intact.
- Start Your Day with Whole Grains: Begin your mornings with hearty grains like oatmeal, quinoa, buckwheat, or barley. Top them with some nuts or seeds and fresh fruit for a nourishing start.
- Have Salad as a Meal: Build a meal around a large salad. Start with greens like romaine, spinach, or other leafy varieties, and add lots of other vegetables, fresh herbs, beans, peas, or tofu to make it filling.
Summing Up
Transitioning to a plant-based lifestyle offers a variety of benefits for both your health and the environment. By focusing on plant-derived foods rich in essential nutrients, antioxidants, and fiber, you not only reduce the possibility of chronic diseases like cancer, diabetes, & heart disease but also support cognitive function and boost your immune system.
Starting a plant-based diet is simpler than you might think. Begin by adding more vegetables, fruits, nuts, whole grains, and legumes into your meals. Experiment with new plant-based recipes and gradually reduce your intake of animal products. Small changes may lead to significant improvements in your health.