Ever wonder what makes a diet truly nutritious and delicious? It’s the blend of different plant-based foods that infuse color and taste into an otherwise bland meal.
With a rise in healthier food choices worldwide, people recognize the importance of choosing vegan healthy eating over meat-based diets. From leafy greens to colorful fruits, plant-based foods are a nutritious way to add variety and taste to your diet.
But are you opting for a plant-based diet in your regular meals? Or do you prefer to stick to your meat-based, processed diet plans?
This blog delves into seven good reasons why including more plant-based foods in your diet may be the best choice you make for your body.
What are Plant-based Diets All About?
When you hear the word “plant-based diets,” you may think it refers to a vegetarian diet. However, there is no clear definition of a plant-based diet, mainly because it can vary greatly, depending on how much a person includes animal products
Essentially, a plant-based diet has the following features:
- It emphasizes whole, minimally processed foods
- Limits refined foods, added sugars, animal products, and processed oils
- Focuses on plant-based foods for diet, including vegetables, whole grains, legumes, seeds, and nuts.
- Promotes locally sourced, organic food where possible.
7 Reasons to Include Plant-based Foods in Your Diet
A plant-based diet plan includes natural, minimally processed foods that form the cornerstone of a balanced diet. Here are the reasons why you should consist of more plant-based foods in your healthy, balanced diet plans:
Prevents Cardiovascular Diseases
Did you know that if you consumed a plant-based diet regularly, you would require fewer heart-related medications? According to research, plant-based foods for diets lower all-cause mortality caused by cardiovascular diseases and reduce the risk of ischemic heart disease.
This is because a plant-based diet contains essential vitamins, minerals, and fiber that improve heart health and reduce the chances of heart-related complications.
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Helps to manage Diabetes
The prevalence of Diabetes has increased in recent decades due to certain dietary changes, such as reduced consumption of fruits, vegetables, and legumes and increased consumption of processed foods and products.
Research shows that consuming plant-based foods for diet and eliminating animal products reduces the risk of developing type 2 diabetes. Moreover, many plant-based foods have a lower glycemic index (GI) than animal-based ones. These foods cause a more stable rise in blood sugar, making it easier to maintain healthy glucose levels.
Contains more Nutrients
You might be tempted to reach for a cheese-filled burger rather than a can of pineapples when those pesky hunger pangs strike. But did you know that plant-based foods for diet contain more nutrients than animal-based foods?
Plant-based foods such as fruits and vegetables contain high dietary fiber essential for gut health and digestion. They also contain polyphenols, flavonoids, carotenoids, and antioxidants, which have anti-inflammatory and anti-cancer properties. These give you the energy boost needed for essential physiological functioning.
Promotes Better Digestion
Plant-based foods promote better gut health compared to an animal-based diet, as they contain a high amount of dietary fiber. Some types of these fibers act as prebiotics, which feed the beneficial bacteria in the gut for better digestive health.
Consequently, those who follow a vegan or plant-based diet have much faster digestion than those who eat meat. It can take up to two days for meat and fish to fully digest, whereas plants and vegetables take less than a day!
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Reduces Risk of Cancers
Plant-based foods for the diet are rich in antioxidants and immunity-boosting phytochemicals, which fight inflammation and inhibit the growth of cancerous cells. Research indicates that phytochemicals such as sulforaphane, a compound found in green, leafy vegetables such as broccoli and Brussels sprouts, have been shown to inhibit the growth of cancerous cells.
Moreover, vegan healthy eating reduces the risk of cancer. A plant-based diet supports and strengthens the immune system, battling against cancer-causing cells and boosting the body’s defense mechanisms.
Lowers Blood Pressure
If you know any patients with hypertension, you may know that doctors recommend a diet low in sodium for them. Plant-based foods for diet contain low sodium, which reduces the risk of high blood pressure and hypertension. A study of 272 non-hypertensive men found that a greater plant protein intake was associated with lower blood pressure compared to a diet with more animal-based foods.
A plant-based diet is rich in potassium, which counters the effect of sodium on the body, decreases blood viscosity, and reduces the risk of irregular spikes in blood pressure.
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Reduces and Manages Weight
As health consciousness peaks, fad diets promising to give instant weight loss results have become the talk of the town. However, losing weight with the help of plant-based foods for diet is easier than you may think.
A group of studies reveals that participants who were assigned a vegetarian diet lost an average of 2.02 kg more than those assigned a non-vegetarian diet. This is because a plant-based diet includes whole foods, lentils, legumes, and fruits that are low in calories and high in dietary fiber. This helps to keep you full for longer, so you do not binge eat unhealthy snacks and foods.
The Last Word
Plant-based foods are not a dietary option; they are more of a lifestyle. Individuals who prefer plant-based foods over animal-based foods reap innumerable health benefits, such as a strong immune system, improved cardiovascular health, and a leaner, healthier body for a revitalized and active life. So, before adding that extra slice of crispy bacon to your sandwich, consider your ‘plant-based’ options.
