When you hear the term ‘plant-based’ you may think ‘Vegan!’ and maybe this is something that puts you off the idea completely. But beyond the activism behind the plant-based movement that has surged world-wide, there is mounting evidence which proves that a plant-based diet is a really important health decision that you should seriously consider.
‘What about protein?’ we hear you say. This is often the first question that comes up. To answer that question quickly and definitively – you’ll get all the protein you need from a plant-based diet, no matter who you are or what you do.
Going plant-based is less about being on a diet and more about a general approach to eating. It’s about eating more plants and relying less on meat.
There are various levels to plant-based diets. Some include the occasional bit of animal protein, while the purest of them all is entirely plant-based.
It has been proven that the less animal-based food you eat and the more plants you eat, the better your health will be. Not only this, but by removing animal-based foods from your diet, you are also helping reduce your impact on the environment. Going plant-based is a win all round.
For years, dieticians and food scientists have spoken about the benefits of a plant-based diet. Here are some of the key reasons why a plant-based diet will boost your health, physical resilience and overall wellness…
High blood pressure, also known as hypertension, increases the risk for a variety of health issues including heart disease, stroke and type 2 diabetes. Eating a plant-based diet has been proven to lower blood pressure and therefore reduces your risk of these conditions.
A meta-analysis published in April 2014 in JAMA Internal Medicine explored data from 39 studies and concluded that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets (meaning those including plants and meat). Another study published in November 2016 in the Journal of Hypertension found that vegetarians had a 34 percent lower risk of developing hypertension than nonvegetarians.
For over more than two decades, a plant-based diet has been consistently proven to reduce your risk for cancer. In fact, a third of all cancer cases can be prevented with diet and nutrition alone.
But why and how do plants prevent cancer? Simply put, they are packed with nutrients and phytonutrients that are anti-inflammatory and contain cancer-fighting compounds among other benefits. They also protect cells from damage. In addition, the extra fibre in plants removes excess hormones that could lead to certain types of cancer.
Plants contain essential nutrients that you cannot get from other sources. Plants give your body what it needs to fight off infection. Around 70-80% of our immune system is dependent on gut health.
Foods that are high in fibre such as fruits, vegetables, whole grains, pulses, seeds and nuts benefit the gut. By maintaining a healthy gut, you also support the maintenance of T-cells which are responsible for killing other cells that have been affected by bacteria.
There have been a variety of studies that have shown the link between a plant-based diet and the amount of inflammation in the body.
A study published in the National Library of Medicine, showed that people who followed a plant-based diet had significantly lower CRP levels. CRP stands for C-reactive protein. CRP is a marker for chronic inflammation.
Plant-based foods contain higher levels of antioxidants which are in essence, nature’s way of blocking inflammation.
A plant-based diet is low in fat, which allows insulin to function properly. Plant-based diets are high in fiber, antioxidants and magnesium which have all been shown to promote insulin sensitivity.
A recent study has found that people who ate a mostly plant-based diet reduced their risk of diabetes by 23%. Having said this, you still need to be careful about what constitutes a healthy plant-based diet. Avoiding white breads and processed foods with added sugar is also very important.
Plants are packed with fibre which helps to fill you up without adding calories. In addition, a diet that includes plenty of fresh vegetables, fruits, nuts, legumes and plant-based protein is lower in fat than an omnivorous diet.
Vegetable fats are also healthier than animal-based fats because they are unsaturated, rather than monounsaturated.
Lastly, it has been proven that switching to a low fat, plant-based diet could boost the body’s metabolism enough to burn excess weight and fat – even without rigorous exercise.
Diets high in saturated fats, trans fats, and cholesterol which are found in meat, dairy products and eggs are responsible for raising cholesterol levels. This is likely to increase the risk of heart attack. Foods high in saturated fat are especially dangerous because they can trigger the body to produce extra cholesterol.
Plants do the opposite. They are very low in saturated fat and free of cholesterol. Plants are rich in soluble fibre which helps to lower cholesterol. Soluble fibre slows down the absorption of cholesterol and reduces the amount of cholesterol that the liver produces.
A plant-based diet has been shown to improve clear thinking, mental capacity and mental performance while also decreasing anxiety and depression.
Dr. Michael Greger, who is a clinical nutritionist and Fellow of the American College of Lifestyle Medicine says that: “Plant-based eating can improve not only body weight, blood sugar levels, and ability to control cholesterol, but also emotional states, including depression, anxiety, fatigue, and sense of well-being, and daily functioning.”
It is important to ensure that your meals are varied and nutritionally balanced, eating as many whole plant-based foods as possible. This helps to maintain a healthy gut which in turn, ensures that you maintain a happy mind and brain.
Switching to a plant-based diet should not be done overnight. You want to phase the process so that your body can adapt to new sources of protein and nutrients. Start off by replacing one week of the day with vegetarian or vegan meals for a few weeks. Follow that with two, then three and so forth until you are completely plant-based. Your body and brain will thank you for the effort.
If you’re looking for healthy and nutritious plant-based recipes, there are plenty of resources to try. After all, this could be a new way of eating for you. Try the Food Monster App, which is available for both Android and iPhone. This app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day.
You can also try the 21-day Vegan Kickstart which will help you get on the road to good health with a plant-based diet.