Plant-based nutrition can be an effective tool in combatting chronic illnesses like obesity, diabetes, hypertension and heart disease. A well-planned diet that emphasizes vegetables, whole fruits, grains, legumes, nuts and seeds can meet all your nutritional requirements.
Plant-based foods also boost your immunity and can reduce inflammation. Prolonged inflammation can damage cells and tissues and is linked to conditions like cancer and arthritis.
Protein
An adequate supply of protein is vital to good health. Beans, nuts and whole plants like spinach and kale provide excellent sources of this nutrient at lower calories than meat or cheese – providing a healthier choice overall.
Plant-based protein sources are more environmentally sustainable than meat and dairy. Raising animals for food requires vast tracts of land, producing greenhouse gas emissions that contribute to climate change.
Plant-based diets can benefit all age groups — from children and teens, pregnant women, the elderly and competitive athletes. Consuming more plant-based foods can reduce your risk of serious diseases while improving heart health, blood sugar management, weight loss and cholesterol levels – even helping reduce cancer risks!
Fat
An effective plant-based diet can provide adequate proteins, healthy fats and various micronutrients. Furthermore, it may help individuals lose weight, manage chronic illnesses and reverse certain health conditions.
Plant-based eating can be an incredibly nutritious way of eating for anyone, regardless of age or digestive status. When selecting plant-based foods, however, people must pay attention to added sugars and sodium content when selecting their meals.
Plant-based fats are an integral component of plant-based cuisine. From avocado spreads and tahini dressings, to heart-healthy olive oil and coconut oil alternatives, plant-based fats offer numerous heart-healthy options while simultaneously decreasing our animal product reliance that contributes to deforestation, greenhouse gases emissions and water pollution. While the term “plant-based” can sometimes be misleading when applied to processed foods like faux meats and cheese, following a well-planned plant-based diet can be an excellent way of meeting nutritional requirements without added salt, sugar or fat!
Fiber
Plant foods contain ample fiber, which supports digestive health while helping your body absorb essential nutrients. Consuming more fiber-rich foods may lower cholesterol and blood sugar levels, help manage weight and reduce cancer risks.
Research has proven that diets that consist of whole, plant-based foods contain all of the necessary vitamins and minerals necessary to promote good health, with reduced risks of disease and excess. Studies have also demonstrated how such diets can significantly enhance overall health and quality of life (measured using disability-adjusted life years).
Making the switch to a plant-based diet does not need to be challenging. Even small changes can have significant health benefits, like adding one extra fruit or vegetable per day or replacing meat with beans at dinner.
Carbohydrates
Carbohydrates are biomolecules composed of carbon, hydrogen and oxygen atoms bound together chemically into polymeric chains. Most carbohydrates tend to feature a 2:1 hydrogen:oxygen ratio similar to water; however there may be exceptions such as uronic acids or deoxy sugars (such as fucose).
Carbs are an integral component of a plant-based diet, and include whole grains such as quinoa and brown rice, legumes like beans and lentils, starchy vegetables like sweet potatoes and squash as well as fruits like berries as sources.
Select healthy carbohydrates such as soluble fiber from beans and berries, wheat bran, corn or oats as dietary sources of insoluble fiber for fueling up. Dietary fiber also modulates gut microbiota production which in turn regulates short chain fatty acid production which improves metabolic health; additionally these carbs can help stabilize blood glucose and provide fullness by providing fuel.
Nutrients
Plant-based diets contain vital nutrients for human health. These include vitamins, minerals and phytochemicals which possess disease-fighting properties to support immunity. Furthermore, this nutrition may even lower heart disease risks and potentially decrease cancer risks.
Diets rich in berries, fruits, vegetables, whole grains, legumes and nuts provide essential nutrition for health. Studies have demonstrated that those who follow such diets are at reduced risk of cardiovascular disease, obesity, heart attacks and diabetes.
Properly prepared, plant-based diets can be enjoyed by individuals of all ages and activity levels. Some choose to add limited amounts of meat or fish – known as semi-veg/flexitarianism/flexitarianism – while others opt for veganism altogether, by completely cutting out animal products from their diet.
