Benefits Of A Plant Based Diet

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Eating a plant based diet  can help you lose weight, reduce inflammation, improve thinking, improve digestion and reduce the risk of diseases.

Plant-based diets focus on getting most of your foods from vegetation rather than animals. This diet can significantly benefit you; however, certain things must be considered to protect your health. Let's look at what this diet involves, its benefits, and how it can impact your health and nutrition.

What is a plant-based diet?

This diet primarily focuses on foods derived from flora, including vegetables, fruits, legumes, whole grains, and nuts. However, this does not mean you cannot eat meat, dairy products, or fish; it just means they are not the primary focus. Furthermore, whole foods are chosen instead of processed foods.

What are the benefits of eating this way?

One of the best ways to improve your health is to change your diet. More and more people are realizing that incorporating more plants into their diets and limiting the number of animal products can profoundly impact their health. Let's look at the top benefits of eating this way.

Brain health

Did you know that the foods you eat can impact your cognitive health? Studies have shown that consuming high amounts of healthy foods can reduce the risk of developing dementia and cognitive impairment. Researchers believe that plant nutrients, such as antioxidants, vitamins, and minerals, help detoxify the body, reduce inflammation, and provide the brain with the nutrition it needs for optimal cognitive function.

Cancer reduction

The phytochemicals found in whole grains, vegetables, fruits, and other vegetation-based foods act as antioxidants to protect against cellular damage and provide anti-inflammatory protection. Studies have shown that exchanging processed foods for whole foods can reduce your risk of cancer by approximately one-third. When choosing foods, opt for whole grains, fresh or frozen fruits and veggies, and other whole foods to help improve your health and protect against cancer.

Chronic pain relief

Do you suffer from chronic pain? Are you looking for a natural method to reduce both pain and inflammation? Look no further than a plant-based diet. These whole foods provide anti-inflammatory relief, relieve arthritis pain, and help improve mobility.

Diabetes control

Everyone knows a diet filled with whole grains, vegetables, and fruits can improve overall health. However, many people are surprised to learn that the heme iron found in animal products like meat and poultry has been shown to increase the risk of developing diabetes. Additionally, large amounts of heme iron can make it challenging to regulate glucose levels. 

Digestive health

Your digestive tract, called your gut, contains trillions of bacteria used for digestion, metabolism, and immunity. Plants contain beneficial bacteria that promote gut health, increase metabolism, help with bowel movements, strengthen the immune system, and help with hormone production.

Environmental protection

Did you know what you eat can impact the environment? Switching to a plant-based diet can help improve the environment exponentially. Raising livestock and other animals requires approximately 100 times as much water as grains and other vegetation. Additionally, producing nondairy milk requires 60 percent less energy than cow's milk.

Exercise performance

Athletes worldwide are realizing the importance of a plant-based, whole-food diet. Tia Blanco, Colin Kaepernick, Diana Taurasi, and Venus Williams are just a few athletes who embrace Vegan eating. Beans, legumes, plant-based proteins, and nuts provide the body with the omega-3 fatty acids needed to create and maintain muscles. These foods also offer anti-inflammatory protection and pain relief to help manage the effects of exercise on the body.

Heart health

Plants contain large amounts of fiber, low levels of saturated fat, and no cholesterol. When you eat fiber-rich foods, they can naturally lower your cholesterol. As the fiber travels to the small intestine, it will attach to cholesterol in your digestive tract. When this occurs, the cholesterol will be unable to enter your bloodstream. Instead, the fiber and cholesterol will travel through the GI tract and be eliminated, thus improving your heart health.

Weight management

Obesity plagues millions of people each year. Filling your diet with nutritious plant-based foods can help decrease your BMI, reduce weight, and protect against several diseases. These foods contain fiber, water, and complex carbs that help you stay fuller longer and boost metabolism. Additionally, plant-based diets help to increase weight loss efforts, improve insulin sensitivity, and reduce abdominal inflammation. 

Foods to include in your diet

Transitioning to a plant-based diet can be problematic initially; however, if you focus on the following food groups, you can transition quickly while ensuring you get the nutrients your body needs. 

Fats

Fat is an essential part of a healthy diet. Healthy nonanimal fats include walnuts, avocados, canola, and olive oil. 

Fruits

Incorporate fruits like berries, avocadoes, citrus, and melons into your diet for anti-inflammatory and antioxidant protection.

Legumes

Legumes provide you with both fiber and protein. Choose healthy legumes like lentils, chickpeas, beans, and peas to provide your body with omega-3 fatty acids and body-boosting proteins.

Milk

If you are trying to reduce or eliminate dairy products, there is a range of milk made from plants, including almond milk, soy milk, cashew milk, and oat milk.

Nuts

Nuts, such as macadamia nuts, pistachios, Brazil nuts, and pecans, are excellent sources of essential minerals, such as selenium, vitamin E, and protein. 

Seeds

Seeds are rich in calcium and vitamin E, which help with strong bones, increased immunity, and reduced aging. Chia, flax, and sunflower seeds are the top seeds to include in your diet.

Vegetables

To maximize your vitamin and mineral absorption, you must eat colorful vegetables like peppers, green leafy vegetables, potatoes, squash, and carrots. 

Whole grains

Whole grains provide the fiber needed to maintain glucose levels. Oats, rye, brown rice, and whole-grain bread contain essential minerals like copper, selenium, and magnesium.

Are you ready to take control of your health and transition to a plant-based diet? Nutrition Counseling provides the information needed to maintain your health, get the nutrients your body needs, and choose healthy alternative foods. Within weeks of transitioning to a diet filled with healthy plant-based foods, you will experience reduced inflammation, improved thinking, and better digestion. Eating a diet filled with vegetables, whole grains, fruits, legumes, seeds, and nuts will help you lose weight and reduce the risk of diseases like cancer, heart disease, diabetes, and kidney disease.

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