According to the study published in the Journal of the American College of Cardiology in July 2017, plant-based foods like nuts, fruits and veggies carry a significantly lower risk of heart disease.
Another study published in the Journal of Nutrition in April 2019 found that plant-based diets offer an ample amount of health benefits. For example, these diets help prevent diseases like type 2 diabetes and high blood pressure. So, if you plan to switch to plant-based diets or feed yourself with plant-based proteins, there is absolutely nothing to worry about.
What is a Plant-Based Diet?
Plant-based diets majorly focus on foods obtained from plants. These diets contain certain foods linked with heart benefits like whole grains, fruits, vegetables, legumes, nuts and olive oils. Plant-based proteins include fiber, vitamins and minerals that lower the blood pressure and LDL (bad) cholesterol, reduce the risk of diabetes, and help in maintaining a healthy weight, which eventually lowers the risk of heart diseases.
Many nutrition-based research surveys published on Harvard University’s website have stated that plant-based diets include the Mediterranean and vegetarian diets. The Mediterranean diet also carries the foundation of plant-based foods, consisting of fish, poultry, eggs, cheese and yogurt. Furthermore, the random clinical trials have proved that this diet reduces the risk of heart disease, metabolic syndrome, diabetes, depression and enhances overall well-being.
At the same time, vegetarian diets claim to offer support to health that helps in lowering down the risk of coronary heart disease, high blood pressure and increases longevity.
Difference Between Vegan, Vegetarian and Plant-Based Diet
A vegan diet contains vegetables, grains, nuts and fruits. This diet also includes foods derived from plants. There's no food from animals, including dairy products and eggs.
Vegetarian diets include different fruits, vegetables, grains, pulses, nuts and seeds. They also have dairy and eggs that are dependent upon a person’s diet type.
Thirdly, plant-based diets include plant foods which include fruits, vegetables, grains and legumes. These diets consist of fibre, vitamins, free of cholesterol, low calories and saturated fat. In addition, these diets provide all types of foods rich in proteins, calcium and other types of essential nutrients needed by the body.
Take a look at the table given below to understand the types of foods that are categorised under plant-based, vegan and vegetarian foods.
Benefits of a Plant-Based Diet
Plant-based diets support the immune system and contain essential nutrients. Vitamins, minerals, phytochemicals and antioxidants found in them keep cells healthy and balance the body by allowing the immune system to function at its best. According to medical experts, a healthy immune system is vital to reduce the risk of cancer since it can attack mutations in cells before they progress to disease.
Reduced Inflammation
Plant-based proteins work effectively in reducing the inflammation in an individual’s body. They consist of phytochemicals and antioxidants that boost the immune system, neutralize toxic pollutants and process food free from bacteria and viruses.
Weight Management
Another interesting fact about plant-based diets is that they help manage weight and reduce the risk of other deadly diseases. They reduce hormonal imbalance and reoccurrence of any fatal disease.
Reduced Cholesterol
Plant-based diets are loaded with fibre and offer multiple benefits. They improve gut health and offer essential nutrients to support the immune system. Moreover, they are capable of reducing cholesterol and stabilising blood sugar.
Reduced Heart Diseases
According to the research published in the Journal of the American Heart Association in 2019, it has been found that middle-aged adults who consumed diets rich in plant food and less in animal products undergo fewer heart problems.
As per the facts revealed by American Heart Association, people who consume less meat are least likely to suffer from stroke, high blood pressure, high cholesterol, type 2 diabetes and other chronic diseases.
Less Chances of Diabetes
These diets prevent and manage diabetes by improving insulin sensitivity and by reducing insulin resistance. Research by the American Heart Association supports this claim and found that only 2.9% of people out of 60,000 had type 2 diabetes compared to 7.6% relying on a non-vegetarian diet.
The research also concluded that people consuming vegetarian diets had a lower risk of type 2 diabetes than meat-eaters.
Thus, researchers outlined that plant-based diets, vegan and vegetarian diets help in treating diabetes. These diets or plant-based protein diets improve the metabolic rate, help in reducing weight as well as reducing the dependency on high-cost medications.
Should I Switch to a Plant-Based Diet?
If you want to live a disease-free life, switching to a plant-based diet will be the most beneficial option. Start your morning ritual by eating a few pieces of nuts, legumes and whole grains that will immunize your body with combined macronutrients such as healthy fats, complex carbs and proteins.
Supported by the facts of medical researchers, a vegan diet cultivates different bacteria that can lower the rate of inflammation in the gut and may boost metabolism. Another interesting fact is weight loss. Plant-based protein diets have been highly recommended for weight loss because they contain fewer calories and more nutrients.
How to Start a Plant-Based Diet?
If you are thinking of starting a plant-based diet, taking small steps is how you can easily follow the plan of nourishing your body.
Here are some easy steps that will help you get started with the plant-based proteins diet.
CONSUME VEGETABLES: Make sure to fill half of your plate with vegetables at the time of lunch and dinner. Do prefer to take vegetables as a snack with hummus, salsa and guacamole.
PREFER LESS MEAT IN YOUR DIET: Instead of having larger chunks of red meat in your diet, prefer to eat it in smaller amounts.
CHOOSE HEALTHY FATS: Consume foods rich in healthy fats like olive oil, olives, nuts, seeds and avocados. They bring good nutrition to the body.
PREFER VEGETARIAN MEAL: If you cannot eat a vegetarian meal regularly, then plan to eat it twice a week. Prepare your meal around beans, whole grains and vegetables.
CHOOSE BREAKFAST RICH IN NUTRIENTS: Start your day by eating a healthy breakfast. It would be best if you add oatmeal, barley, quinoa or buckwheat. Add some nuts and seeds along with dry fruits.
CHOOSE GREENS: You can choose various green leafy vegetables like kale, collards, spinach, etc. Stir-fry to preserve their flavour and nutrients.
PREFER MEALS CONSISTING OF SALAD: Make some space for having a healthy salad in your diet. Try to eat nutrition-rich salads.
EAT FRUIT FOR DESSERT: Instead of treating your taste buds with sugar-coated unhealthy foods, you should prefer a ripe, refreshing slice of watermelon that will satisfy your craving for a sweet dessert after a meal.
If you face difficulty in following the plan mentioned above, there are some most accessible ideas that you can implement every day and see a healthy change.
BREAKFAST: You can take rolled oats with walnut, banana and a hint of cinnamon. Make some space for black beans, peppers and a whole-wheat tortilla. To add a touch of sweetness, eat whole-wheat muffins blended with fresh tomato, avocado slices and blueberries.
LUNCH: In your lunch, fill your plate with chopped mixed greens of fresh parsley, tomato, crumbled feta cheese, extra virgin olive oil and balsamic vinegar. You can have tomato basil soup and fresh-green fruits too.
DINNER: Eat less because after dinner, it’s your time to rest. You can think of adding grilled vegetable kabobs with grilled tofu, quinoa and spinach salad. If you are a pasta-lover, eat whole-wheat pasta filled with cannellini beans and peas. Romaine salad with cherry tomatoes and extra virgin olive oil and balsamic vinegar is healthy too.
What does HerbalCart Recommend?
Health is the treasure that redefines the quality of life. HerbalCart recommends you to give preference to plant-based diets to keep your body nourished and avoid chronic diseases. Whether you are young or aged, these diets will sustain your health and keep you fit always.
