What is a Plant-based diet? 10 benefits of a plant-based diet

A plant-based diet is exactly what it sounds like. The diet consists primarily of food made of plants: fruits and vegetables in addition to nuts, seeds, whole grains, and legumes.

A plant-based diet is not a vegetarian or vegan diet; you can eat poultry, beef, eggs, fish, and dairy products, however most of your nutrient intake is coming from plant-based food sources. There is no set ratio of plant to animal foods on a plant-based diet, but at least 2/3 of each plate of food (or meal) you eat is a good way to start. The emphasis should be on plants.

A plant-based diet is a way of eating that focuses mainly on foods from plants, including:

A plant-based diet rich in vegetables, whole grains, nuts, seeds, herbs, and legumes can contribute to better digestive health due to the high fibre content, which aids in digestion, prevents constipation, and promotes a healthy gut microbiome and regular bowel movement.

Plant-based diets are low in saturated fat and cholesterol when compared to animal products. In addition, some studies have proven that individuals who follow a plant-based diet have reduced risk of cardiovascular diseases, lower blood pressure, and improved cholesterol levels.

Plant-based diets are rich in essential nutrients and offer proteins, vitamins, and minerals to individuals following this diet. Additionally, a plant-based diet like a Flexitarian diet is known to help individuals lower the risks of developing chronic diseases such as obesity, cancer, and type 2 diabetes.

Plant-based diets are often associated with healthy weight maintenance and weight loss. Moreover, a plant-based diet is lower in calories and high in fibre and saturated fat than diets that include animal products, hence aiding in weight loss.

Adopting a plant-based diet is more environmentally friendly than diets based on animal products. Plant-based diets are much better as they contribute to a healthier environment. It requires less water, land, and resources and also reduces greenhouse gas emissions when compared to animal agriculture.

A plant-based diet is rich in vitamins, minerals and antioxidants, and these nutrients may help in lowering blood pressure in humans. Few studies have shown that plant-based diet consumers have a 34 per cent lower risk of developing hypertension than animal eaters.

Type 2 diabetes is a lifestyle disease, and studies have shown that meat eaters are more prone to this disease. Also, another study suggested that a plant-based diet is loaded with high-quality nutrients that help in reducing the risk of developing type 2 diabetes. The plant-based diets are lower in saturated fats than animal foods. While the animal-based diet increases the chances of developing heart-related issues, cholesterol levels, and type 2 diabetes.

The benefits of a plant-based diet may be several, but did you know it can reduce the chances of developing cancer? Studies suggest that the best way to prevent cancer is by following a plant-based diet, including fibre, vitamins, minerals, and phytochemicals. A plant-based diet is rich in vegetables, fruit, grains, beans, nuts, and seeds. And the same goes for cancer survivors. Hence, lowering the risk for certain cancers and helping in gaining a healthy weight.

Following a plant-based diet may have many benefits to all of us, but did you know it may have a beneficial impact on brain functioning, too? Studies have shown that plant-based diets slow down the progression of Alzheimer’s disease. Another study suggested that consuming fruits and vegetables may help in reducing the risk of cognitive impairment and dementia.

Few studies have shown that high cholesterol levels can be lowered when following a plant-based diet, and it may eventually reduce heart attacks, stroke and heart diseases. The main cause of high cholesterol is known to be an animal-based diet. So, switching to a plant-based diet can help in lower bad cholesterol by 10 to 15 per cent, while sticking to an animal-based diet can lead to a severe rise in cholesterol.

Adopting a plant-based diet is more than just a trend—it's a lifestyle choice that can lead to profound benefits for personal health, the environment, and animal welfare. From reducing the risk of chronic diseases and promoting a healthy weight to supporting a more sustainable planet, the advantages are both wide-ranging and well-supported by scientific research. While making the switch may seem challenging at first, even small steps, like incorporating more fruits, vegetables, and whole grains, can lead to meaningful improvements. Whether your motivation is health, ethics, or the environment, embracing a plant-based diet is a powerful way to nourish your body while contributing to a better world.