The Perks of a Plant-Based Diet

23 Aug 2024

Aside from providing the planet with oxygen and beautiful terrain, plants are also an essential element to our diets. And by consuming a plant-based diet, you can experience numerous health benefits for yourself, while also improving the environment. When you switch to a plant-based diet, you can reduce your risk of chronic diseases, improve your overall well-being, and reduce your carbon footprint.

Learn more about what a plant-based diet has to offer for you!

What is a Plant-Based Diet?

A plant-based diet refers to an eating pattern that predominantly consists of plant-derived foods. It emphasizes the consumption of fruits, vegetables, grains, legumes, nuts, and seeds, while limiting or completely avoiding processed foods and animal products. There are various types of plant-based diets, each with its own distinct characteristics. These include:

The Mediterranean diet: a plant-based diet that incorporates olive oil and allows moderate consumption of fish, poultry, and dairy, while limiting red meats and processed foods,
The Vegan diet: a plant-based approach that excludes all animal products and relies solely on plant foods to meet nutritional needs,
The Vegetarian diet: which excludes meat and fish but may include dairy and eggs,
The Flexitarian or Climatarian diet: a primarily plant-based consumption that allows for occasional inclusion of meat in smaller portions, often as a transition to a fully plant-based diet, and
The Pescatarian diet: which is similar to vegetarianism but includes fish and seafood to obtain omega-3 fatty acids.

Overall, a plant-based diet centers around consuming whole, minimally processed foods from plant sources, while minimizing or eliminating animal products. The flexibility of plant-based diets allows individuals to adapt their eating patterns to suit their nutritional needs and personal preferences.

The Health Benefits of Plant-Based Eating

Plant-based eating has numerous health benefits that make it an attractive choice for health-conscious consumers. Plant-based eating is found to significantly lower the risk of heart disease and cancer, improve changes of weight loss, and is cost-effective in today's inflated grocery economy.

1. Improved Cardiovascular Health

A plant-based diet has been shown to play a significant role in promoting a healthier heart and reducing the risk of cardiovascular disease, due to the minimized intake of animal products and processed foods. Plant-based eating tends to be low in saturated fat and cholesterol, as well. According to the NIH, studies show that "Vegetarian diets were associated with lower systolic blood pressure and lower diastolic blood pressure".

Consuming anti-inflammatory plant-based foods is also important for maintaining heart health. Chronic inflammation has been linked to the development of cardiovascular disease. A plant-based diet is rich in foods with anti-inflammatory properties, such as fruits, vegetables, and whole grains. These foods contain nutrients, such as vitamins C and E, as well as antioxidants and polyphenols, which help reduce inflammation in the body.

By consuming anti-inflammatory plant-based foods and avoiding pro-inflammatory foods, individuals can protect their hearts and promote long-term cardiovascular wellness.

2. Lowered Risk of Diabetes

Plant-based eating is also beneficial in managing diabetes and regulating blood sugar levels. Plant-based diets are naturally high in complex carbohydrates, fiber, and low in saturated fat, which help stabilize blood sugar and reduce the risk of developing type 2 diabetes. Evidence also suggests that plant-based diets improve glycemic control to aid in weight loss efforts.

A plant-based diet can significantly lower the risk of developing diabetes, particularly type 2 diabetes, due to several key factors. Numerous studies have shown that individuals following a plant-based diet have a reduced risk of developing type 2 diabetes compared to those who consume a non-vegetarian diet. The NIH states "Research published in the Journal of Nutritional Medicine in 1994 studied 21 patients with type II diabetes who simultaneously changed to a diet free of animal products and began an exercise regimen. Notable improvements included a decrease in triglycerides, total cholesterol, fasting blood glucose, and insulin resistance. Within two weeks, participants’ fasting blood glucose dropped an average of 35%, and five participants improved so much that they no longer required glucose-lowering medications." Those who maintained the diet long-term paired with an exercise program continued to have a regulated glycemic control.

The higher intake of fiber associated with plant-based foods like fruits, vegetables, whole grains, legumes, and nuts helps regulate blood sugar levels by slowing down the absorption of glucose. This can prevent spikes and crashes in blood sugar levels, providing protection against the development of type 2 diabetes.

Additionally, plant-based diets are typically lower in unhealthy fats, such as saturated and trans fats, compared to non-vegetarian diets. Higher consumption of these unhealthy fats has been linked to an increased risk of developing diabetes. By eliminating or minimizing the intake of animal products, individuals following a plant-based diet not only reduce their consumption of unhealthy fats but also lower their intake of cholesterol, which further lowers the risk of diabetes.

3. Decreased Cancer Risk

Recent studies have shown that eating a plant-based diet can also have a significant impact on reducing cancer risk. The American Institute for Cancer Research (AICR), adopting a plant-based diet can decrease the risk of developing certain types of cancer. Individuals who consume a plant-based diet have a 10% lower risk of developing cancers, due to the presence of various nutrients found in plant foods, such as antioxidants, fiber, and phytochemicals, which have been found to possess cancer-fighting properties.

An NIH article breaks down the World Health Organization (WHO) classification of "processed meats as a Group 1 carcinogen and red meats as a Group 2 carcinogen," notably because of the iron content in animal tissue that is "a risk factor for colorectal cancer". They found that people who ate diets "rich in meats had a greater likelihood of developing colorectal cancer than those who did not consume large amounts of red meat." Thus, whole-food and plant-based diets can decrease cancer risk factors.

4. Improved Weight Loss

The most notable benefit of a plant-based diet is its positive impact on weight management. Plant-based foods tend to be lower in calories and higher in fiber, which promotes satiety and helps control appetite. This makes it easier to maintain a healthy weight and prevent obesity. Obesity is a significant risk factor for many types of cancer, and studies have found that plant-based diets are often associated with lower body mass index (BMI) levels. This is primarily because plant foods tend to be lower in calories and higher in fiber, which aids in weight management.

Secondly, the slower digestion of whole grains and vegetables in a plant-based diet can contribute to weight loss. Fiber-rich foods like whole grains take longer to digest, resulting in a slower release of glucose into the bloodstream. This stabilizes blood sugar levels, preventing spikes and crashes that can contribute to overeating.

Lastly, the antioxidants and fiber found in fruits can help to prolong the feeling of fullness after a meal. The high fiber content of fruits, coupled with their natural sweetness, can satisfy cravings for sugary snacks while providing essential nutrients. Additionally, the antioxidants found in fruits help to reduce inflammation and combat oxidative stress, which can contribute to weight gain.

Tips for Starting a Plant-Based Diet

Starting a plant-based diet can be a transformative decision towards a healthier lifestyle. However, embracing this dietary shift can sometimes be overwhelming. To make the transition easier and more enjoyable, it is essential to follow some essential tips and guidelines. Although there is no set ratio of plant to animal foods, Columbia University suggests incorporating plant-based elements in "at least 2/3 of each plate of food (or meal) you eat."

By incorporating these suggestions into your journey towards a plant-based diet, you will be equipped with the tools and knowledge to succeed in this exciting lifestyle change.

Vegetarian diet: Daily amounts based on 2,000-calorie diet

Food Group	Daily Amount
Vegetables	2 1/2 cups a day
Fruits	2 cups a day
Whole Grains	6 1/2 ounces a day
Dairy	3 cups a day
Proteins	3 1/2 ounces a day
Oils	27 grams a day

*All foods are assumed to be in nutrient-dense form, lean or low-fat, and prepared without added fats, sugars, refined starches or salt.

Source: 2020-2025 Dietary Guidelines for Americans, Mayo Clinic

Incorporate Plant-Based Foods Into Your Meals

Incorporating plant-based foods into your meals is easier than you may think. By making a few simple swaps, you can enjoy nutritious and delicious plant-based meals.

One easy swap is to replace meat with tofu or tempeh. Both are excellent sources of plant-based protein and can be used in various dishes, such as stir-fries, tacos, and sandwiches. Another swap is choosing whole wheat pasta and bread over white varieties. Whole wheat products are higher in fiber and nutrients, making them a healthier option.

Experimenting with different types of beans and lentils is another great way to add protein to your meals. Whether you're making a soup, salad, or chili, beans and lentils are versatile and provide a good source of plant-based protein.

Incorporating plant-based foods into your meals doesn't have to be complicated. By making easy swaps like using tofu or tempeh, choosing whole wheat products, and experimenting with beans and lentils, you can enjoy a variety of plant-based meals that are both nutritious and delicious.

The Whole-Food, Plant-Based Grocery List

Fruits and vegetables are the stars of every plant-based grocery list. Incorporating a variety of colors ensures a wide range of vitamins, minerals, and antioxidants. Options like leafy greens, berries, citrus fruits, cruciferous vegetables, and root vegetables are recommended.

Whole grains such as brown rice, quinoa, oats, and whole wheat bread should be included for their fiber content and sustained energy release. Healthy fats from sources like avocados, nuts, seeds, and olive oil are essential for a balanced diet.

Legumes like chickpeas, lentils, and beans provide an excellent source of protein, fiber, and other essential nutrients. In addition to this, plant-based proteins like tofu, tempeh, and seitan can be included on the grocery list.

Dairy alternatives like almond milk, soy milk, and oat milk offer nutritious options for those looking to avoid dairy products. It is important to mention the significance of avoiding processed or "junk" foods, as these can undermine the benefits of a plant-based diet.

Start by prioritizing these nutrient-dense options in the table below, and avoiding processed foods to create a balanced and wholesome plant-based diet.

Produce:

Apples
Apricots
Artichokes
Asparagus
Avocado
Bananas
Beets
Bell Peppers
Berries
Cabbages
Cauliflower
Citrus Fruits
Cucumbers
Grapefruit
Grapes
Kiwi
Leafy Greens (Kale, Spinach)
Mushrooms
Onions
Pears
Pineapple
Potatoes
Tomatoes
Zucchini

Whole-Grains:

Amaranth
Barley
Bulgur
Farro
Freekeh
Kamut
Millet
Oats
Quinoa
Rice
Spelt
Sprouted-Grains
Teff

Legumes:

Beans
Chickpeas
Edamame
Hummus
Lentils
Peanuts/Peanut Butter
Peas

Nuts & Seds:

Almonds/Almond Butter
Brazil Nutes
Cashews/Cashwe Butter
Chia Seeds
Flax Seeds
Hazelnutes
Hemp Seeds
Pecans
Pine Nuts
Pistachios
Sunflower Seeds/Sunflower Seed Butter
Tahini
Walnuts

Dairy, Egg, & Meat Alternatives:

Non-Dairy Milk
Plant-Based Yogurt
Plant-Based Cheese
Dairy-Free Butter
Dairy-Free Cream Cheese
Egg Alternatives
Tofu
Tempeh
Seitan
Plant-Based Burgers/Sausages

Plant-Based Diet FAQs

How to get enough protein on a plant-based diet?

When following a plant-based diet, it may be hard to ensure adequate protein intake to meet your nutritional needs. Luckily, there are numerous plant-based protein sources available that can be easily incorporated into your daily meals. Tofu is a versatile, soy-based protein source that provides all essential amino acids. Tempeh, a fermented soybean product, is another excellent plant-based protein option, especially for those who prefer a firmer texture. Legumes, such as beans and lentils, are also essential for meeting protein needs on a plant-based diet, plus they are versatile and can be used as an entree or a side dish. Remember to vary your protein sources to obtain a wide range of essential amino acids and combine them with other plant-based foods to create balanced meals. Mayo Clinic cites the dietary guidelines for adults to consume "protein as 10% to 35% of your calories, or at least 0.8 grams of protein a day for every kilogram of body weight."

How to get enough vitamins and minerals on a plant-based diet?

There are many plant-based foods to provide you with adequate vitamins and minerals on a plant-based diet:

For Vitamin B12, consume fortified cereals, soy products, or add a sprinkle of Nutritional Yeast to the top of your favorite dishes.
For Vitamin D, drink soy, almond, rice, or hemp milk, eat mushrooms, take a supplement, or go out in the sunlight.
For Calcium, eat plenty of beans and dark, leafy greens.
For Zinc and Iron, eat whole grains, beans, and fortified cereals.

Is plant-based 100% vegan?

A plant-based diet is not necessarily 100% vegan. While both vegan and vegetarian diets mainly consist of plant-based foods, a plant-based diet generally can include animal products like dairy, eggs, and honey. Meanwhile, the vegan diet means abstaining from animal-derived foods due to ethical reasons.

Is plant-based really healthier?

Plant-based diets, which are typically low in saturated fat and high in fiber, have been found to lower cholesterol levels and can reduce the risk of heart disease. Plant-based diets are also low in processed foods and high in whole foods, leading to weight loss likely due to lower calorie density and higher fiber content. Plant-based diets have also been linked to improvements in blood pressure, blood sugar control, and insulin sensitivity. However, if your plant-based diet consists only of eating heavily processed starches, you're less likely to reap the health benefits of the diet.

What are examples of plant-based food?

Plant-based foods are those that come from plants and are rich in fiber, vitamins, minerals, and antioxidants, making them an essential part of a healthy diet. Plant proteins include tofu, tempeh, seitan, edamame, lentils, chickpeas, black beans, and quinoa. Plant-based nuts and seeds include almonds, walnuts, cashews, chia seeds, flax seeds, and hemp seeds, which are packed with essential fats, protein, and fiber. There is also an endless variety of fruits and vegetables to include in a plant-based diet, such as spinach and kale, blueberries and strawberries, oranges and lemons, and broccoli and cauliflower, to name a few. Including a variety of these plant-based foods in your diet ensures that you receive a wide range of nutrients and promotes overall health.