Plant-based diets emphasize fruits, vegetables, whole grains, nuts, and seeds for sustenance. Dairy products, eggs, fish, and meat may still be included as part of meals but should serve more as supplements than main courses.
Start slowly when switching to a plant-based diet; this allows your body time to adapt.
1. Reduced Risk of Cancer
While genetic mutations may be the primary source of cancer, studies demonstrate that eating healthily with an emphasis on plant-based foods can reduce your risk and even lower mortality risk from this illness. [1]
This type of eating pattern seeks to eliminate factors known to support cancer development, such as insulin resistance, hormone/growth factor dysregulation, oxidative stress and inflammation as well as unhealthy gut microbiomes. Furthermore, this diet helps improve various prognostic factors linked with cancer.
2. Reduced Risk of Heart Disease
Virtua cardiologist Rozy Dunham, MD advises that following a plant-based diet is one way to lower your risk of heart disease. She suggests adding fresh fruits and vegetables, whole grains, legumes and nuts into your daily meals for maximum effect.
This diet restricts meat and fish, while permitting small amounts of dairy or eggs. Make sure you consume adequate protein from sources such as soy (tofu, tempeh, soybean milk and black beans) and lentils.
3. Reduced Risk of Diabetes
Diets that feature fruits, vegetables and whole grains could reduce risk of diabetes; however, such diets must not contain unhealthy foods like sugar, saturated fats or processed carbohydrates that could exacerbate it further.
Healthy plant-based diets contain plenty of protein sources such as beans, lentils, green peas and tofu – helping regulate bowel movements while decreasing need for insulin or sulfonylurea medications.
4. Reduced Risk of Alzheimer’s Disease
Diets rich in folate, vitamin E and magnesium may reduce your risk of dementia and Alzheimer’s disease.
Diets comprised of fruits, vegetables, grains, legumes and healthy fats such as olive oil, avocados and nuts may help protect against cognitive decline and Alzheimer’s Disease.
5. Reduced Risk of Mental Health Issues
A plant-based diet emphasizes whole foods like fruits, vegetables, whole grains (oatmeal, quinoa and brown rice), nuts and seeds and legumes such as beans and lentils. Furthermore, avocados, olives and nuts (preferably natural varieties) should also be part of this lifestyle diet.
Plant-based diets contain an abundance of dietary fiber, helping promote regular bowel movements and lower the risk of constipation, while also serving to prevent and treat chronic lifestyle diseases.
6. Reduced Risk of Weight Gain
Consuming plant-based foods is key to maintaining a healthy weight, since obesity, hypertension, heart disease, diabetes and certain cancers have all been linked to excess body weight.
A healthy plant-based diet includes whole foods that are low in sugar, refined grains, and unhealthy fats while providing enough protein and calcium.
Physicians should feel confident when recommending and supporting this form of diet and lifestyle for patients.
7. Reduced Risk of Osteoporosis
Healthy plant-based foods contain both calcium and protein to promote bone health, but it’s essential that we select these items with care in order to avoid nutritional deficiencies, particularly calcium and vitamin B12.
Eat a plant-based diet rich in fresh fruits and vegetables, whole grains, legumes, nuts, seeds, low-fat dairy and fish to lower your risk of osteoporosis and other chronic diseases. Consult a registered dietitian to gain more insight.
8. Reduced Risk of Inflammation
Plant foods contain natural anti-inflammatory compounds to soothe inflammation in our bodies. Their phytochemicals and antioxidants act to neutralize toxins, bacteria and other sources that could trigger disease in us.
Add plant-based meals into your weekly schedule. Start by replacing meat with beans or protein-rich alternatives like tofu; and ensure that your diet includes plenty of vegetables, fruits, whole grains and healthy fats.
9. Reduced Risk of High Blood Pressure
Studies demonstrate the efficacy of plant-based diets in helping to both decrease and prevent high blood pressure. Such an eating plan contains minimal amounts of saturated fats, sodium and processed meat products – three main culprits behind high blood pressure.
Dietitians and healthcare providers can assist patients in creating an individualized diet plan tailored to meet their needs, which typically consists of whole fruits, vegetables, whole grains, legumes, nuts and seeds as well as limited or no animal products.
10. Increased Energy Levels
Plant-based diets have become increasingly popular due to the wide array of health advantages they can provide, yet some individuals report feeling exhausted after adopting one.
A plant-based diet should consist of whole vegetables, fruits, whole grains, beans, nuts, and seeds as its core foods. A balanced plant-based diet should contain vitamins A, iron, protein, calcium, zinc and Omega-3 fatty acids while being low in sodium and added sugars.
