The scientific evidence is overwhelming: Eating a plant-based diet is among the healthiest diets you can choose. Adopting a vegetarian or vegan diet can provide numerous health benefits, including reducing the risk of heart disease, certain types of cancer, diabetes, and hypertension. But how specifically?
In general, plant-based diets consist of vegetables and fruits, whole grains, nuts and seeds, beans and legumes. They are typically low in processed foods and animal products like red meat and highly processed meats such as sausages and deli meats. Plant-based diets tend to be higher in fiber, which helps to maintain a healthy weight by keeping you feeling fuller for longer. They also tend to contain more minerals such as iron and magnesium that are important for overall health. Additionally, fish may be included in some forms of plant-based diet but this depends on personal preference.
Vegetarian diets focus heavily on plant foods but can include dairy products such as eggs or cheese depending on an individual’s lifestyle preferences. Vegan diets eliminate all animals products including dairy & eggs – these diets are generally associated with higher intakes of fiber & lower intakes of saturated fat & calories than other dietary patterns; Both Vegetarians & Vegans generally have lower risks for heart disease & type 2 diabetes than those who consume a standard diet (including the consumption of animal products).
Health Benefits
Eating a plant-based diet can come with an abundance of health benefits. From boosting your heart health to helping you to maintain a healthy weight, swapping out animal products for vegetables, fruits, grains, and legumes can have a remarkably positive effect on your health. In this section, we’ll discuss the health benefits of plant-based eating and why going vegetarian or vegan can be a smart choice for your wellbeing.
Improved Cardiovascular Health
A plant-based diet has been found to have a number of health benefits, mainly related to improved cardiovascular health. Eating a diet rich in fruits and vegetables can reduce the risk of heart disease, stroke and certain types of cancer. Studies have shown that vegetarians tend to have lower levels of cholesterol, triglycerides and blood pressure compared with people who eat meat.
The American Heart Association recommends that adults get at least five servings per day of vegetables and four servings per day of fruit. A vegetarian or vegan diet is naturally high in these foods, as well as other important sources such as nuts, seeds, legumes and whole grains that are linked with a healthy heart. Even if you continue to eat some animal products such as fish or dairy products, increasing your intake of plant-based foods is an effective way to improve your cardiovascular health.
In addition to the nutritional benefits provided by plant-based foods, research also suggests that diets higher in plant proteins may reduce inflammation in the body which can further benefit cardiovascular health. Plant proteins are found in legumes (beans/lentils), nuts/seeds/soy products, whole grains and most vegetables—are also linked with lower rates of diseases such as diabetes and some types of cancer.
Lower Risk of Diabetes
Research strongly shows that vegetarians, especially vegans, have a lower risk for type 2 diabetes than those who consume meat. In fact, one study found that vegetarian men are 40 percent less likely to develop the disease than those who eat meat. Other studies have shown similar results for women.
The connection lies in the fact that eating a vegetarian diet typically means higher intakes of fruits and vegetables and lower intakes of saturated fats — especially when processed foods are avoided. This diet combination can help reduce the risk factors associated with diabetes, such as obesity and insulin resistance. Additionally, vegetarian diets may influence other factors such as blood pressure and cholesterol levels that affect heart disease risk. Not surprisingly, research generally shows that vegetarians tend to have less heart disease than meat-eaters.
Reduced Risk of Cancer
Studies have consistently demonstrated that plant-based diets are associated with reduced risks of developing cancer. The World Health Organization estimates that up to one-third of all cancer cases could be prevented through dietary changes and healthy living habits.
A large body of scientific literature supports the idea that consumption of fruits and vegetables can reduce the risk of certain chronic diseases, including cancer. Fruits and vegetables contain a wealth of vitamins, minerals, antioxidants, polyphenols and other substances known to provide anti-inflammatory and anti-carcinogenic effects throughout the body.
Getting adequate amounts of dietary fiber is important for maintaining healthy bacteria in the gut, improving bowel function and promoting a healthy immune system — all functions that may promote a reduction in the risk from certain cancers. Additionally, recent studies suggest that certain phytochemicals found in plant foods can affect epigenetic processes, which can change gene expression without changing the activity or structure of DNA itself; offering potentially powerful protection from certain cancers via dietary sources.
Furthermore, high consumption of red and processed meats is strongly linked to an increased risk for colorectal cancer along with several other forms; thus reducing or eliminating these forms of proteins from one’s diet may help to reduce colorectal cancer risk among others.
Improved Digestive Health
One of the major health benefits of plant-based eating is improved digestive health. A vegetarian or vegan diet is composed mainly of plant foods, which are naturally low in fat and packed with dietary fiber. In contrast, a meat-based diet tends to be higher in fat and lower in dietary fiber, making it difficult for the body to digest.
Research shows that consuming more dietary fiber can help improve digestive system functioning. Adequate intake of dietary fiber helps to keep things moving in the gut by adding bulk to stools, increasing transit time, and promoting regularity. Plant-based diets are also naturally free from artificial additives that may irritate the stomach or interfere with digestion.
By eating more plant-based foods such as fruits and vegetables, legumes and whole grains, you can enjoy improved digestive system functioning due to the high amount of dietary fiber they provide. Such foods may also contain prebiotic components that stimulate beneficial gut bacteria growth – beneficial bacteria that keep your gut healthy and reduce inflammation! Additionally, eliminating animal products like red meat reduces your risk for certain digestive issues such as constipation or gastroesophageal reflux disease (GERD).
Environmental Benefits
Plant-based diets have been shown to have positive environmental impacts, both in terms of reducing emissions and protecting natural resources. Eating a vegetarian or vegan diet means reducing the consumption of animal products, which reduces the impact of animal agriculture on the planet. Switching to a plant-based diet can have a huge effect on the environment, from reducing deforestation to reducing water consumption. Let’s take a look at some of the environmental benefits of plant-based eating.
Reduced Greenhouse Gas Emissions
One of the most significant environmental benefits of eating a plant-based diet is reduced greenhouse gas emissions. Animal agriculture is responsible for 18 percent of all global greenhouse gas emissions-which is more than the entire transportation sector. Burning fossil fuels and other forms of energy production release carbon dioxide, the most common and widespread greenhouse gas. CO2 traps heat and warms the Earth’s atmosphere, contributing to long-term climate trends that are causing rising temperatures all over the world.
A 2016 Oxford University study found plant-based diets drive up to 78 percent lower emissions when compared to animal products like beef and dairy, which require more resources in both rearing animals and in transporting food products than plant products do. Additionally, many green activists consider modern factory farming extremely unethical due to potential health risks from overusing antibiotics on livestock as well as animal cruelty issues associated with overcrowding. Plant based proteins are not only healthier for humans but also reduce ethical problems that might come from consuming animal products produced systematically within industrial agriculture systems which present a public health concern because of their negative environmental impact.
Reduced Water Usage
People who choose plant-based diets consume significantly less water than their meat-eating counterparts. A standard 2,000 calorie diet composed primarily of plant-based foods uses an average of 400 liters of water per day – a staggering 90% less than a diet composed of mainly animal products, which can require up to 3,800 liters per day. This means that vegan and vegetarian diets contribute significantly to global water conservation efforts, reducing strain on already dwindling freshwater supplies. The Food and Agriculture Organization (FAO) estimates that animal agriculture alone accounts for approximately 70% of all fresh water usage worldwide – far outweighing the 14% estimate attributed to producing food crops for human consumption.
Reduced Land Usage
Much of the land currently used for food production provides animal-based products, meaning that it is used to grow feed for farmed animals rather than crops that humans directly consume. This increases the overall land needed to keep up with global food demand, as well as the amount of water and crops that are fed to animals instead of those in need. With plant-based diets, fewer resources are required since the crops needed to adequately nourish a person are more efficiently produced through a vegetarian or vegan diet.
According to a 2006 United Nations report, raising livestock accounts for 70 percent of agricultural land use and 30 percent of the global land surface. Plant-based diet initiatives have been proposed by experts as one of the major steps towards reducing human’s environmental footprint and allowing a more efficient use of resources. This reduction in domestic farm animal use would naturally produce a decrease in further land loss due to grazing and crop production, which significantly aggravate soil degradation and desertification.
Making small changes towards plant-based eating can help reduce greenhouse gas emissions from agriculture by limiting meat consumption – particular red meat – which requires large energy inputs for feed production and animal rearing activities. Less cereal grain fed to livestock translates into more available food for humans who require these grains as primary sources of nutrition. Not only will this provide greater access to essential nutrients but it can also lead to an overall reduction in malnourishment among vulnerable populations globally while relieving pressures on finite resources like arable land and water systems around the world.
Ethical Benefits
Adopting a plant-based diet can have many ethical benefits for the environment, animals and people alike. Animal agriculture has been linked to water pollution, air pollution, deforestation and carbon emissions, and it often involves cruel treatment of animals. Going vegetarian or vegan may help decrease the demand for animal products and reduce the impact of factory farming. Additionally, by reducing the amount of meat we consume, we can free up more food resources that would otherwise go to animals raised for food, making it available to feed more people in need.
Cruelty-free Eating
The animal agriculture industry is known for its inhumane practices and unethical treatment of animals, with animals being confined to small areas and cages, injected with hormones or other drugs, mistreated, and slaughtered in unimaginable ways. By choosing a plant-based lifestyle, you are reducing the demand for animal products and supporting the ethical treatment of animals. Additionally, many people choose veganism or vegetarianism for the moral principle that no living creature should be bred into existence solely to become dinner.
Cruelty-free eating also has a positive impact on the environment by minimizing your contribution to water pollution, air pollution, land degradation due to soil erosion from grazing animals as well as methane gas produced from livestock. In addition to being conscientious of how your diet impacts the planet and its inhabitants, cutting out animal products may benefit your health as plant-based diets have been associated with lower levels of cholesterol (Kolitchev et al., 2017). Research increasingly demonstrates that a vegetarian diet is not detrimental to health but can lead to improved nutrient intake levels (Escobar-Chaves & Sabaté, 2017).
Ultimately an informed decision about what works best for your nutritional needs should be informed through consultation with medical professionals or nutrition specialists before going ahead with any dietary changes.
Reduced Animal Suffering
One of the primary ethical benefits of plant-based eating is the reduction of animal suffering. By abstaining from meat, dairy and eggs, individuals can help reduce the overcrowding, cruel slaughter practices and other inhumane treatments farmed animals often endure before reaching human consumption. This reduced demand encourages farmers to replace traditional factory farming with more humane and sustainable agriculture. Ethically aligned animal husbandry practices help support animal sanctuaries that rescue animals from factory farms and reintroduce them into their natural habitats.
Imagine a world where food production did not require the humans enslavement or exploitation of other species — this is the goal of vegetarians and vegans, who believe that all forms of life are equal and should be treated accordingly. Vegetarians believe in consuming high-quality plant foods such as nuts, beans, fruits, vegetables and grain products as part of their balanced diet. Vegans take it one step further by avoiding all foods derived from animals or their by-products such as eggs or dairy products.
As plant-based diets become a more accepted food choice around the world, more individuals are choosing to make ethically conscious decisions when it comes to what they put in their body: what they consume directly affects how others are treated along the supply chain. Reduced animal suffering is an important ethical benefit for those committed to eating more sustainably sourced cuisine that meet specific criteria set out by animal rights organizations such as People for the Ethical Treatment of Animals (PETA).
Conclusion
To sum up, plant-based eating can have a positive and lasting impact on your health. When done properly, vegetarian and vegan diets can provide the body with essential nutrients, antioxidants, fiber, and vitamins that help reduce inflammation, boost the immune system and activate longevity genes. Going vegan or vegetarian doesn’t need to be intimidating because there are many delicious foods from which to choose. By introducing more whole grains, fruits, vegetables and legumes into your daily food choices you can gain the potential health benefits associated with plant-based eating.