With the scientific evidence that proves and supports the benefits of plant-based diet growing all the time, most people have come to realize that the effects of these foods are even more critical. This is because some studies have demonstrated that the results of plant-based diets are not only able to prevent people from getting sick but also enhancing* the healing of specific severe conditions. Improving* the cure* of chronic disease is something that the medication for these illnesses has failed to do as it is designed only to manage the symptoms and not the cause. Besides, these drugs come with side effects that make the situation of those people suffering from the chronic diseases, which explains why more people are increasingly turning to plant-based diets. Here we look at the health benefits of plant-based foods to help you understand what you stand to gain by adopting this diet.
5 Major Health Benefits of Plant-Based Diet
1. Regulating Blood Pressure
Research has shown that many people live on plant-based diet automatically have lower blood pressure. This is due to the regular or high intake of potassium-rich foods. Potassium helps in managing blood pressure that causes anxiety and stress. Some of the foods that high amounts of potassium and Vitamin B6 include all whole grains, legumes, seeds, as well as all vegetables and fruits. However, it is also important to understand that meat and other animal foods contain little amounts or no potassium and therefore they raise your blood pressure.
2. Balanced Blood Sugars
The most effective way to manage high blood sugar is feeding on fiber. This is because fiber helps in slowing down the absorption of sugars in the bloodstream and therefore it can influence how hungry you are throughout the day. Besides, eating more fiber balances your cortisol levels that lead to stress. On the other hand, studies have shown that animal foods usually raise the blood sugar despite the myths that it helps in fighting it.
3. Reduces* the Cholesterol Levels
Lowering cholesterol is one of the leading Plant-based diet benefits that you will enjoy for adopting these foods. This is because no plants including the saturated sources like cacao and coconut contain cholesterol. Therefore, plant-based diet offers the most straightforward way of balancing your fat intake because it is essential to your health regardless of whether you are a vegetarian or not. Plant foods such as fruits, vegetables, nuts, seeds and whole grains help in lowering the cholesterol levels and the risks of heart disease. On the other hand, animal foods are known to raise the rates of cholesterol. For instance, an egg contains twice the amount of cholesterol contained in a fast food hamburger, while fish has the same or even more cholesterol than poultry or meat.
4. Weight Loss
Taking plant-based diets, especially the one that is low processed sugars and in fats provides a natural way to lose* weight. Besides, feeding on food high in raw, whole grains may help in boosting your chances of losing weight and much more. However, cooked foods are also important as they may help in enhancing* nutrient absorption.
The process of losing weight naturally occur when you take more vitamins, mineral, and fibers as compared to what you consume from animal proteins and fats.
According to Kathy Freston, a vegan expert, plant-based diet help people to lose* five pounds within feeling deprived within two weeks. Besides, taking this diet ensures less inflammation, sleep, and constipation problems and reduces* the risk of suffering from diabetes, according to Dr. Neal Barnard from the Committee for Responsible Medicine. Finally, it is important to ensure that you eat clean, whole foods if you choose to adopt a plant-based diet to optimize all the health benefits.
5. Reduces* Rates of Cancer
The best way to lower the risks of suffering from cancer is taking whole food plant-based diet that is low in fat as well as avoiding alcohol and smoking. On the other hand, some studies have linked animal foods to cancer, especially breast cancer and colon.
What to Eat and What to Avoid in Plant-Based Diet
Most people find it hard to decide on what to eat and what not to eat when turning to a plant-based diet. The following are some of the tips on what to include and what to avoid when getting into this diet.
- Eliminate* Animal-Based Foods
- Embrace Whole Plants
- Avoid All Diary
Eliminate* Processed and Refined Foods
- Avoid Eliminate* Oil
- Include Water
The most important thing to do first is to eliminate* animal foods from your diet. This is because diets containing animal protein are linked to many severe diseases. Besides, excess protein increases* the carcinogenic activity, which is associated with serious health risks for chronic diseases like diabetes and heart disease.
Animal-based foods have no fiber, which fills you up and regulates the intake of nutrients into your body. This helps in managing your weight as it prevents over-eating.
When it comes to whole foods, eat all you want while including a variety of such foods and unrefined plant-based food.
Eliminate* all dairy as it is not necessary for bone health contrary to what most people believe and is also linked to diabetes, prostate and breast cancers and autoimmune diseases. Besides, dairy proteins promote the growth of hormones that increase* tumor growth. Are you worried about getting calcium? Well, you can get enough calcium for strong bones without including dairy in your diet.
Refined foods are linked to diseases, while processed foods lack their original fiber, minerals, and vitamins. Moreover, processed foods convert to blood sugar, which increases* the risks for colon cancer, insulin resistance, vascular disease and weight gain.
Contrary to the belief of most people, all oils are not healthy as even the finest oil contains 100% fat, nutrient deficient and calorically dense. Therefore, just like animal fats, oils increases* the risks of vascular diseases and is dangerous for those with heart disease.
The other essential component that you should include in the plant-based diet is water. Water helps in transportation of oxygen, nutrients, and electrolytes throughout the body. Therefore, it should form the basis of any balanced diet to ensure that you take advantage of all the plant-based diet benefits.
In Conclusion, it is important to ensure that you have feeding plan with a balanced intake of all food group if you decide to get into a plant-based diet. These should include legumes, seeds, whole grains, fruits, and vegetables while reducing* the intake of dairy, lean proteins and poultry. This enables you to take the best variety of nutrient each day, which ensures that diet meets the nutritional requirements of your body.
However, it is important to be keen on choosing the right to include in your diet to ensure that you get enough nutrients. For instance, plant-based diet offers a low amount of readily absorbable iron. Therefore, you should research on the foods that you can include to supplement this. Finally, plant-based diets may lead to the development of other mineral deficiencies due to the poor absorption of minerals like copper, Selenium, and Zinc. These minerals have a better intake when they come from animal foods.