Introduction
In contrast to the meat-and-potato conventions of the American diet, a few years ago, persons who ate mostly plants were viewed as radical hippies. However, plant-based eating has gained popularity in the last ten years as people have come to understand not only how tasty it can be but also how cutting back on meat and adopting a veggie-forward diet may improve their health and lengthen their lives.
Eating less meat and more vegetables has several advantages, including ethical, health, and environmental ones. Regarding the health effects of a plant-based diet, we’re discussing several significant benefits, such as longer lifespans, improved gut health (which impacts so many aspects of general health), a lower chance of heart disease, and more.
What Is a Plant-Based Diet?
A plant-based diet refers to a way of eating where the majority of foods consumed are, you guessed it, plants. It means prioritizing real, whole, minimally processed foods like fruits, vegetables, nuts, seeds, pulses/legumes, and whole grains. While some plant-based eaters choose to remove animal products completely, many others choose to go “vegan-ish” or follow a flexitarian diet and lifestyle.
Although a plant-based diet can sound restrictive, it’s quite the opposite.
“Eating this way encourages increasing your intake of plant foods but still allows for the moderate consumption of animal products if you choose—your favorite ice cream isn’t completely off-limits,” says Kara Kash, RD, LDN, head dietitian for the meal-delivery service Factor.
Vegan, Vegetarian, and Plant-Based
The answer to the question of whether plant-based eating differs from vegetarianism or veganism is a little complicated. A vegan diet goes one step further and eliminates all animal goods and byproducts, such as dairy and eggs, whereas a vegetarian diet eliminates all meat products. (Diets based on plants include vegetarianism and veganism.)
Is Eating Only Plants Better for Your Health?
“There are numerous well-researched and proven health benefits of switching to a plant-based diet, even though it’s generally not advised,” explains Lena Bakovic, MS, RDN, CNSC, a registered dietitian with Top Nutrition Coaching.
The Mediterranean-style diet, which is primarily plant-based, has been extensively researched for its many health advantages, including the prevention of chronic illness, the treatment of inflammation, and even the extension of longevity, she says. This particular eating pattern is not plant-based because it still includes fish, chicken, and modest amounts of cheese.
Top Health Benefits of Plant-Based Eating
1. A More Plant-Based Diet Can Lower the Risk of Chronic Illnesses and Systemic Inflammation
Vitamins, minerals, antioxidants, and phytochemicals that are specific to plants are abundant in plant-based diets, and they all help to lower inflammation and promote general health.
According to research, eating a plant-based diet may lower your chance of getting chronic illnesses including type II diabetes and cardiovascular disease, says Kash.
2. Low-Saturated-Fat Foods for Improved Metabolic and Cardiac Health
In particular, Bakovic notes that foods high in protein that come from plants have little to no saturated fats, which are known dietary risk factors for chronic diseases.
3. Your Cholesterol Levels Can Be Improved
Another benefit to heart health? According to Bakovic, those who make the shift to eating more plant-based meals may “improve their LDL or ‘bad’ cholesterol levels.”
4. Benefits for Digestion and Gut Health
Your gut microbiota will benefit greatly from the fiber, plant chemicals, and minerals that are only found in plant-based diets.
“Billions of bacteria in the gut microbiome are vital for daily functioning, from healthy digestion to hormone and mood regulation,” adds Kash.