Interest in plant-based diets has significantly increased in recent years, making it a popular choice for many. A plant-based diet emphasizes the consumption of mostly or entirely plant-based foods, which offers numerous benefits for both health and the environment.
By following a plant-based diet, one can consume a variety of fruits, vegetables, nuts, oils, seeds, legumes, beans, and whole grains. Some people may choose to limit their intake of animal-based foods, such as meats, fish, and dairy products.
Overall, a plant-based diet is a healthy and sustainable way of eating that offers numerous benefits for both individuals and the planet.
Note: Including a quality plant-based protein, such as pea protein, in your diet can be beneficial since obtaining sufficient amounts of complete protein can be challenging on a plant-based diet.
Benefits of a plant-based diet
Consuming a plant-based diet can benefit the body in numerous ways. Studies have shown that it may reduce arthritic pain and lower the risk of cancer, among other benefits discussed below:
It may keep your heart healthy
A plant-based diet typically involves consuming reduced saturated fat and increased unsaturated fat and fiber, which is highly beneficial for heart health. It may also help reduce the risk of cardiovascular disease, obesity, type 2 diabetes, and high blood pressure.
Additionally, studies have revealed that consuming fruits and vegetables may decrease the risk of stroke. Another study found that following a plant-based diet can lower the risk of all-cause mortality by 25%.
It can improve gut health
Eating a plant-based diet can promote your gut with healthy bacteria, which can increase your overall gut health and it can control your appetite. With this diet you can also meet your daily recommended amount of fiber easily.
It could help you lose weight
It was found that eating more plants will help you lose or control your weight, and according to studies whole grains and vegetables are relatively low on the glycemic index, and fruit contains antioxidants and fiber, which helps prolong fullness.
It may Improve your cholesterol
A plant-based diet can help keep cholesterol levels in the normal range, and it can lower bad cholesterol (LDL) by 10-15% compared to animal-based diets.
It may help prevent type 2 Diabetes and improve kidney function
Studies found that eating a plant-based diet with high-quality plant foods reduced the risk of developing type 2 diabetes by 34% because plants are lower in saturated fats than animal foods.
It may keep your brain strong
Fruits and vegetables are rich in polyphenols that may help slow the progression of Alzheimer’s disease and may help reverse cognitive decline, and studies found that eating an extra 100 grams of fruits and vegetables per day led to a 13% reduction in the risk of cognitive impairment and dementia.
Benefits of a plant-based diet on the environment
Meat and dairy products are associated with more greenhouse gas emissions than other foods, while consumption of plant foods protects the environment, and it could lead to a reduction in greenhouse gas emissions ranging from 17% to 29%, in addition to decreasing land, water, and fertilizer use.
Delicious recipes to get started!
The following recipes can help a person get started with a plant-based diet:
Breakfast
- Rolled oats with walnuts, banana, and a sprinkle of cinnamon.
- Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.
- Apple cinnamon baked oatmeal.
- Almond, wild blueberry, and flax smoothie.
- Tofu scramble.
Lunch
- Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.
- Tuscan bean salad.
- Butternut squash soup.
- Rosemary balsamic roasted vegetables.
Dinner
- Salmon with quinoa and roasted zucchini marinated with olive oil and lemon.
- Whole grain pasta with roasted tomatoes, spinach, garlic, and onion, mixed with tomato sauce.
- Quinoa salad.
- Cauliflower pizza.
Dessert
- ½ cup of sorbet topped with 1 cup of tropical fruit salad; mango, pineapple, and melon.
- Apples with almond apricot sauce.
- Dark chocolate covered with fruits.
- Peanut butter bites.
Snacks
- Peanut butter banana protein bars.
- Hummus.
- Salt and cinnamon kale chips.
- Fresh fruit with almond butter or a handful of nuts.
- Carrots with ranch dressing.
Tips for getting the best of a plant-based diet
- Drink a milk alternative such as soy milk, almond milk, rice milk, which contain both calcium and vitamin D.
- Eat plenty of dark green leafy lettuce and beans which contain calcium.
- Eat mushrooms and fortified cereals which contain vitamin D.
- Includes enough protein by eating; beans, lentils, and split peas, quinoa, soy products like tempeh, tofu, soybeans, and soy milk, and nuts and seeds.
References:
https://www.livescience.com/plant-based-diet
https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/
https://www.medicalnewstoday.com/articles/326176#recipes
https://www.cuimc.columbia.edu/news/what-plant-based-diet-and-it-healthy