Plant-based diets have become increasingly popular for various reasons, from helping animals to reducing environmental impact or improving overall health. Unfortunately, when not planned properly it can result in nutritional deficiencies that compromise our wellbeing.
To keep yourself healthy and achieve long-term weight loss, consume a wide range of whole foods and incorporate plant-based proteins such as beans, nuts, and whole grains into your diet.
1. Lower Risk of Cancer
Plant-based diets have long been linked with decreased rates of cancer and other diseases. A recent study revealed that those most closely adhering to plant-based diets experienced significantly less deaths overall and were especially protected against breast cancer.
People who follow a plant-based diet tend to focus their meals around fruits, vegetables, whole grains and legumes while limiting or avoiding meats, fish and poultry as well as processed foods like processed beverages or snacks containing sugar as well as harmful oils.
Plant-based diets tend to be healthier overall, lowering your risk of obesity, heart disease and diabetes. Their benefits can become even more evident if combined with healthy lifestyle habits like regular exercise and restricting alcohol and tobacco intake.
Physicians should be prepared to discuss the advantages of adopting a plant-based diet with patients who express an interest. For instance, ACLM’s patient resources and tools related to this topic can help physicians provide guidance to their patients on this matter.
2. Reduced Risk of Heart Disease
Plant-based diets have been linked with reduced risks of heart disease. This is especially evident when meat, eggs and dairy are eliminated. It’s important to remember that not all plant-based diets are created equal: an ideal whole foods plant-based diet should feature plenty of vegetables, fruits, legumes, nuts and whole grains while excluding added sugar, oils or processed ingredients.
Dietitians can assist their patients in creating a balanced plant-based diet that meets all their nutritional requirements and prevents vitamin deficiencies. People eating predominantly plant-based diets may not consume enough protein if they fail to consume sufficient beans, lentils, quinoa or soy products in their daily meals.
If you are thinking about switching to a plant-based diet, start slowly. Try eating meat-free one day a week at first before gradually increasing the number of vegetarian meals each week. A balanced plant-based diet can be an excellent way to lose weight while feeling more energetic while decreasing your risk for heart disease and diabetes.
3. Reduced Risk of Diabetes
Plant-based diets have been shown to lead to healthier body weights, decreasing risk factors for heart disease, diabetes and other metabolic issues. Plant-based eaters tend to consume more fiber – an essential nutrient which regulates bowel movements and prevents constipation – than meat eaters do.
Dieting with whole plant foods can help increase energy and enhance mood. Research suggests that short chain fatty acids released when digesting plant-based foods stimulate production of serotonin, which in turn can balance moods and alleviate stress levels.
Starting a plant-based diet is easier than you think! Instead of switching all at once, gradually incorporate one or two plant-based meals per week along with other healthy, whole food options like fruits, vegetables, beans and fortified soy milk/nutritional yeast for vitamin B12. When making these changes it is a good idea to consult a registered dietitian who can ensure you meet all protein, vitamin and mineral needs while finding recipes you enjoy and stockpiling vegetarian staples in case a craving strikes!
4. Reduced Risk of Mental Health Illnesses
A plant-based diet emphasizes fruits, vegetables, whole grains, nuts and legumes while restricting or eliminating meat products such as dairy and eggs from its menu. This eating style has been practiced across centuries by various groups worldwide.
Diets rich in plant foods have been linked with reduced levels of depression, anxiety and other mood disorders. One reason could be that such diets contain higher concentrations of nutrients that promote mental wellbeing or they tend to avoid processed food and unhealthy fats that contribute to mood issues.
Sabrina Toledano, MS, RD, CSO and CDN at NewYork-Presbyterian/Columbia University Irving Medical Center says a plant-based diet can be as restrictive or flexible as desired by its adherent. She emphasizes the benefits of focusing on fruits and vegetables along with whole grains, nuts and seeds in favour of any products containing meat, fish, dairy and eggs while simultaneously including unprocessed plant foods like berries, greens, tomatoes sweet potatoes or quinoa as part of this type of lifestyle choice. She adds that any restrictions made are solely by themselves and Toledano says no restrictions exist between individuals themselves and this diet!
5. Reduced Risk of Inflammation
Plant-based diets emphasize whole, unprocessed foods that are low in fat and rich in fiber to regulate bowel movements while feeding good microbes that help manage inflammation in the gut.
Diets that focus on plants provide essential vitamin C (from citrus fruits and vegetables), zinc, magnesium and potassium. Furthermore, walnuts, flax seeds, chia seeds and fish contain beneficial omega-3 fatty acids; while dark leafy greens, tomatoes, broccoli and Brussels sprouts all offer antioxidant protection.
Plan your meals carefully to ensure you’re eating enough protein if you follow a plant-based diet, such as beans, nuts, seeds or soy products. However, other sources such as quinoa, brown rice oats and hummus may provide enough of this vital nutrient too.