11 Scientific Benefits of a Plant-Based Diet
In a world full of ever-changing diet and exercise fads, you may have wondered about the benefits of a plant-based diet.
It’s an interesting concept because it’s not quite like veganism. There’s a little more wiggle room for the occasional meal containing animal-based products and dairy.
Together, let’s explore how to start a plant-based diet, the types of food on the menu, and some of its health benefits.
What Is a Plant-Based Diet?
Plant-based diets focus on foods derived from plants while avoiding or completely eliminating animal-based products. By and large, those on a plant-based diet enjoy vegetables, fruit, legumes, grains, nuts, and seeds.
When adopting a plant-based diet, people take different approaches to this new way of life. There’s plenty of room to make it your own over time. While some folks are stricter than others, there are many ways to create an enticing menu, day after day.
What Are the Key Components?
A plant-based diet is a lot more colorful than people give it credit for. And, contrary to common biases, it doesn’t have to be lacking in protein just because you avoid chicken and beef.
Here are the most important items on a plant-based diet food list:
Vegetables: leafy greens and cruciferous vegetables
Fruit: those that contain antioxidants and are low in sugar
Legumes: lentils, beans, and peas
Whole grains: whole wheat bread, oats, brown rice, and quinoa
Nuts: those that are rich in healthy fats and proteins
Seeds: chia seeds, flaxseeds, and sunflower seeds
Oils: healthy oils with omega-3 fats like avocado oil, coconut oil, and olive oil
You can see there’s an avoidance of animal-based products. This includes fish, dairy-based products, and eggs.
This may sound a lot like veganism to you.
However, a vegan diet completely avoids meat-based products at all times. There’s a strict adherence to that sort of lifestyle.
One of the advantages of a plant-based diet is that it doesn’t have to be quite so strict. It tends to allow for the occasional consumption of meats, cheeses, and other dairy products.
Benefits of a Plant-Based Diet
Studies have proven that there are a wide variety of health benefits of eating a plant-based diet. A plant-based diet tends to cleanse the system, increase our intake of healthy vitamins and minerals, and improve overall energy levels.
With that in mind, let’s see what the research says about plant-based nutrition.
Improved Heart Health
We often hear about the cholesterol and fat in seafood and meat. Shrimp, in particular, may need to be avoided if you’re dealing with high cholesterol.
Red meat also has a bad rap for those dealing with heart-health issues. It, too, can clog our arteries and diminish the heart’s ability to perform at peak levels.
Shifting the focus to foods rich in fiber and healthy fats is thought to improve our overall heart function.
Improved Digestive Health
Let’s stick with the notion of fiber. Fiber works a number of wonders. It helps us feel fuller longer, promotes healthy bowel movements, may prevent constipation, and promotes the growth of “good” bacteria in the gut.
When our digestive systems are operating at peak performance levels, our bodies are better-able to absorb the nutrients we’re taking in.
Also, a large portion of our immune system lives in our gut. So, the more our digestive systems are in working order, the more our immune system can protect us.
Increased Intake of Nutrients
All those leafy greens and fruits contain high levels of antioxidants. Berries, in particular, are renowned for the antioxidants they carry into our systems.
Plenty of other vitamins and minerals are present with an influx of vegetables and healthy whole grains, delivering many plant-based diet results. Nutrients like these can aid in the functioning of the immune system, skin vitality, bone health, and more.
Weight Management
Fiber can be helpful for someone focused on weight management because it helps us feel fuller longer and remain regular.
A plant-based diet plan also tends to have a lower glycemic index. Beyond that, their levels of fiber can also regulate blood sugar levels. This may prove helpful for those at risk of diabetes.
With a focus on fruits and vegetables, people who follow this way of living also tend to take in fewer calories. This is mainly because they’re eating fewer processed foods.
Decreased Inflammation
With regard to inflammation, these vitamin-rich foods contain something called phytochemicals which are known to contain anti-inflammatory properties.
This can be helpful for someone suffering from arthritis, multiple sclerosis, cancer, heart disease, and a range of other diseases.
Improved Bone and Joint Health
Although many people were brought up to believe in the benefits of milk for its vitamin D and bone health, there are plenty of plant-based foods that also contain high levels of calcium. Kale, broccoli, and tofu are three great examples of this.
When people on this sort of diet also maintain healthy intake levels of vitamin D through regular exercise in the sun, they’re more likely to experience bone health which may, in turn, prevent diseases like arthritis and osteoporosis.
Better Skin and Hair Health
Plant-based foods may also improve our hair, skin, and nail health. This is largely due to vitamin A, found in leafy greens, vitamin C, found in citrus fruits and berries, and vitamin E, found in nuts and seeds.
You may also hear about Biotin when researching hair growth and skin improvement. This is often found in plant-based sources like nuts, seeds, legumes, and whole grains.
When this way of living is paired with healthy doses of hydration through water and tea, people’s skin often tends to improve.
Increased Energy
Giving the system such a boost of antioxidants, vitamins, and minerals promotes the growth of healthy cells. With that can come a nice boost of energy.
Those who experience this sort of boost also enjoy increased mental clarity, focus, and sustained energy throughout the day. They’re more able to avoid sugar crashes and the so-called three o’clock slump throughout the workday.
With a lessening of processed foods, there are fewer free radicals entering the system, an influx of antioxidants, and a decrease in sugar. It’s easy to see how the overall system would rejoice with these types of nutrients.
More Affordability
Have you ever spent a Sunday at a local farmers’ market? No doubt, you walked away with some of the most beautiful fruits and vegetables – and at a fraction of the price.
When we focus on fruits and vegetables from the supermarket, in lieu of pre-packaged goods, we can often walk away with a smaller bill there, as well. Healthy grains like brown rice can also be purchased in bulk, offering major cost savings.
When you shop according to your local ads, you can see which fruits and veggies are on sale. Most markets have to sell these goods before they go bad. So, when timed right, you can really walk away with a couple of steals.
Environmental Aid
Looking at the big picture, a plant-based diet does more than promote personal health. There may be benefits of a plant-based diet on the environment. It’s said that the footprint of a plant-based diet is less damaging than an animal-based one.
Livestock farming is often linked with deforestation, water pollution, and greenhouse gas emissions. With less damaged land, there’s more room to grow organic, healthy greens and fresh fruits.
Maintained Ethics
Animal lovers all over the world take great offense to the treatment some animals endure at the hand of their farmers. People who adhere to a plant-based diet often find comfort and peace in the fact that they’re not taking part in animal abuse or inhumane farming practices.
If this is of concern, it’s helpful to know that, even if you can’t literally fight back in any real way, you can at least remove yourself from cruel and unfair practices.
Is This the Right Diet for You?
If you’ve ever considered veganism, perhaps you’ll dip your toes in the water this way. Take it easy by slowly easing out of an animal- or meat-based diet.
Start by placing a focus on leafy greens, berries, and whole grains. Over time, you can further eradicate cheese and other dairy items.
Take it slowly, though, and see if you notice any discernible benefits of a plant-based diet. From there, you can choose which avenue to pursue in your personal health journey.