Going plant based can be one of the best decisions any person can make concerning their health. Thus, eating plant products without making them lose their natural nutrients can have the following advantages. Read on to learn how the above benefits are scientifically backed. Additionally, find tips on transitioning to a plant-based diet and how to get the most out of your new diet.
Note: This article is part of our archival content and belongs to a previous phase of our publication. Amaranth Magazine is now a dedicated literary magazine.
Health Benefits of a Plant-Based Diet
Rich in Essential Nutrients. When changing from a regular Western diet to a plant-based diet, the consumption of needed nutrients raises. Fruits, vegetables, whole grains, and legumes are filled with fiber, antioxidants, potassium, magnesium, Vitamin A, C, and E, and other nutrients. Research indicates that vegan diets contain higher amounts of iron but the compound is slightly different than that found in animal products. Yet, a carefully designed vegan diet may be deficient in vitamin B12, vitamin D, calcium, and zinc, which means that supplements should be provided.
Supports Weight Loss. A vegan diet can therefore be used in weight loss because it can readily enable one to achieve the desired weight loss goals. A sample of published studies reveals that vegans are slimmer and may lose more weight than individuals in non-vegan groups. Research indicates that consumers of vegan diets can easily shed an average of 13 lbs (6 kg) within several weeks, and sometimes within days. Additionally, vegan diets are considered superior and are recommended over low-fat diets. The high fiber content and the lower calorie-matter per portion size characteristics of plant base foods are responsible for this impact.
Improves Blood Sugar and Kidney Function. Low glycemic diets, along with vegan diets, are effective in lowering blood sugar levels and enhancing insulin sensitivity. Therefore, they are good for type 2 diabetic patients. A study made on vegans indicated that, there is low rate of type 2 diabetes in people who take vegan diets and, they have low blood glucose level. They also portray the beneficial effects of PD in kidney-related health. This is because it slows the rate of decline in kidney function when plant proteins replace animal proteins.
May Reduce Cancer Risk. Eating beans, fruits, and veggies has a positive impact on stopping certain cancers. Research shows they help prevent colorectal, breast, and prostate cancer. Thus, high intake of plant compounds, antioxidants and fiber appears to have a positive impact on this aspect. On the flip side of the coin, avoiding red meat and processed meats that are supposedly carcinogenic will be beneficial in trying to prevent cancer.
Promotes Heart Health. This suggests that eating plenty of whole grains, nuts, fruits, and green veggies has a positive effect. It helps in lowering the risk of heart problems. This type of food is beneficial in decreasing the blood pressure and cholesterol and consequently the danger of heart disease. Another sustainable matter suggests that eating vegan diets helps reduce LDL, or ‘bad’ cholesterol, and total cholesterol. This is beneficial to the heart compared to other omnivorous eating regimes.
Alleviates Arthritis Symptoms. This systematic review shows that arthritis patients that follow a vegan diet experience less pain, joint inflammation, and stiffness in the morning. High antioxidants, good probiotics, and fiber content in plant-based diets, along with the exclusion of specific triggering foods produce these positive effects.
Practical Tips for Transitioning to a Plant-Based Diet
Start Gradually. It is easy to go into a plant based diet if one starts taking it gradually. Start by removing some animal products and substituting them with plant products over a period of time. For examples: instead of the dairy alfredo sauce, use cashew alfredo sauce; instead of ground beef use sauteed tempeh.
Increase Plant Food Consumption. Include more fresh fruits and greens into your diet, experiment with different types, and also, eat more beans and whole-grain products. Try replacing some of the industrial products with plant-based products and cook a meal on own instead of eating out to minimize on added sugars and fats.
Stock Up on Healthy Foods. Plant can be affordable when taken as meals. Ensure that you make your stocks include various vegetables, fruits, whole grain and lots of legumes. White sourced vegan products should be discouraged since they contain highly processed meals which are nutritionless, and the vegan substitutes should be in their natural state.
Plan and Prep Meals. Getting ready for meals and preparing ingredients beforehand can help you switch more . Make food in large amounts and whip up plant-based sauces and dishes you can store and put together .
Find Healthy Replacements. You’ll find lots of healthy whole substitutes for animal products. Try oat or almond milk instead of cow’s milk, and give tofu scramble a shot to replace scrambled eggs. Nutritional yeast works great as a cheese alternative.
Don’t Fear Volume. Plant-based foods have fewer calories but pack in nutrients. Don’t stress about how much you’re eating; just eat until you feel full focusing on foods loaded with good stuff.
Vegan vs. Vegetarian
It is essential to define the differences between vegan and vegetarian diets when discussing the specifics of your diet. Vegan, exclude all the animal products, the meats, diary products and eggs, while some vegetarians may include diary and/or eggs. Some take veganism to the level of excluding products produced by animals, such as honey.
Conclusion
There is ample evidence that phasing out meat will help a person shed some weight, lower the risk of heart diseases, have a lesser chance of getting cancer and maintain good blood sugar levels respectively. It is so possible to make this change appropriately because you can begin little by little, ensure that you get plenty of the correct kinds of foods, and organize your meals well. For the health benefits, for the moral aspect, for the preservation of the environment, going for more plant products is a sure way to better and satisfying life.
References:
https://www.health.harvard.edu/blog/what-is-a-plant-based-diet-and-why-should-you-try-it-2018092614760
https://www.avogel.ca/blog/the-rise-of-plant-based-diets-exploring-vegetarianism-veganism-and-their-impact-on-health/
https://www.parkview.com/blog/transitioning-to-a-plant-based-diet-%E2%80%93-tips-and-tricks
https://www.healthline.com/nutrition/vegan-diet-benefits#bottom-line
