Here’s Why a Plant-Based Diet is Beneficial

Posted on: Dec 7, 2022 | | Written by:

Here’s Why a Plant-Based Diet is Beneficial

Published on December 07, 2022. EST READ TIME: 4 minutes

Despite the many jokes cracked on vegans and vegetarians, it seems like they are going to have the last laugh. Why? Well, as per many latest studies done, it has been learnt that a plant-based diet has benefits that have been scientifically proven. While opting for a plant-based diet could also be because of people’s personal health reasons to animal rights activism, it is becoming a fad because of its nutritional value as well. So, let’s do a deep dive into the health reasons that encourage people to decrease their consumption of meat and dairy and increase their intake of plant-based foods. In addition to diet, it’s also important to buy health insurance for family and if your parents are senior citizens, secure them with senior citizen health insurance. This will provide financial protection in medical emergencies and keep your savings intact.

What Beginners Should Know About Plant-Based Eating

A plant-based diet means focussing primarily on foods that are sourced from plants which are rich in fibre, vitamins, minerals, healthy fats, antioxidants and low in calories, saturated fats and cholesterol. This includes vegetables, fruits, nuts, beans, whole grains, seeds, and legumes. However, this does not mean you have to completely stop consuming animal products such as dairy, eggs, fish, and meat. It means your diet has more plant-based foods and fewer animal products.

Misconceptions About Going Vegetarian

• Vegetarians cannot get enough protein:

It is a myth that we get protein only from fish, poultry, and dairy products. Yes, they may be high in protein, but vegetarians also have an array of options rich in protein, such as whole grains, nuts, seeds, chickpeas, lentils, beans, spinach, broccoli, peas, potatoes, sprouts, sweet potatoes, soy products, tofu, and more. In fact, plant-based proteins have more dietary fibre and less saturated fat than animal-based proteins, which keep the heart healthy.

• For strong bones, you must include dairy in your diet:

For bone health, you must include enough calcium, vitamin D and protein in your diet and dairy is not the only product containing these nutrients. Green leafy vegetables, soy-based products, beans, peas, lentils, flax seeds, chia, sesame seeds and some nuts like almonds are rich in calcium.

• Soy increases the risk of breast cancer:

There’s no evidence that soy causes cancer. Soy is classified as a complete protein that includes all nine necessary amino acids.

• Vegetarian diet guarantees weight loss:

A vegetarian diet can help you lose weight, but there’s no guarantee. Sweets, vegetarian snacks, chips, and cookies are high in calories. So, the key to losing weight is a healthy diet and exercise and not necessarily avoiding animal products altogether.

• A vegetarian diet is always healthy:

Being healthy depends entirely on what you consume and how much you eat. Vegetarian foods such as cookies, chips, sweetened products, processed foods, and burgers are high in added sugars, sodium or saturated fats. So, not all vegetarian or vegan diet is healthy. Similarly, fish and lean meat are healthy compared to red meat.

Benefits of Following a Plant-Based Diet

o A plant-based diet may lower blood pressure:

High blood pressure can cause other serious health conditions, such as stroke, heart disease, and type 2 diabetes. People suffering from hypertension or high blood pressure are advised to avoid meat, and studies have shown that a plant-based diet can lower blood pressure, thereby reducing the risk of other health issues. Vegetarians also have a 34% less risk of developing hypertension than non-vegetarians.

o May help prevent Type 2 diabetes:

As per a study, a plant-based diet reduces the risk of developing Type 2 diabetes because plants have less saturated fats than animal foods, which raises cholesterol levels in your body. In one more study published in Diabetes Care, Type 2 diabetes was found in 7.6 percent of non-vegetarians compared to only 2.9 percent of vegans.

o May reduce risk of stroke:

If you have diabetes, high blood pressure, or high cholesterol, you have a high risk of stroke. Following a healthy lifestyle with a plant-based diet may reduce the risk of stroke and other related health conditions. Increasing the intake of fruits and vegetables is one of the simple ways to reduce stroke risk. Those who consumed more fruits and veggies had a 21% less risk than those who consumed fewer greens, according to a study.

o May help in maintaining cholesterol:

A healthy diet, mostly plant-based, can reduce bad cholesterol or LDL by 10-15 percent while a strict vegan diet can lower it by 25 percent, as per studies published in The American Journal of Cardiology. High cholesterol leads to fatty deposits in the blood which can restrict blood flow, causing heart diseases.

o Help in weight management:

A plant-based diet decreases the risk of obesity as it helps to maintain a healthy weight. The reason is – vegetables and whole grains are relatively low on glycemic index, which means the digestion is slow and fruits have fibre and antioxidants which keep you full for a longer time. So, no cravings for junk or snacks.

o Help in healthy heart:

Saturated fats, present in meat, can be harmful to your heart, if consumed regularly or in excess. Ditching meat and opting for a plant-based diet has been found to reduce the risk of developing cardiovascular diseases and death due to heart issues. Green leafy vegetables, fruits, whole grains, walnuts, and tomatoes should be a part of your diet.

o Reduce risk of cancers:

According to The American Institute for Cancer Research, a diet rich in fruits, vegetables, grains, nuts, seeds, beans, and some animal foods can help prevent cancers.

o May help prevent Alzheimer’s:

Fruits and vegetables are rich in polyphenols which may help slow the progression of Alzheimer’s and help reverse cognitive decline. Consuming an extra 100 grams of fruits and veggies per day reduced the risk of dementia and cognitive decline by nearly 13%.

o Menopause management:

Menopause symptoms such as hot flushes can be reduced with a plant-based diet as per a study published in the North American Menopause Society.

Best Plant-Based Sources of Protein:

If you thought protein comes mainly from animal-based products, well, let me tell you the many plant-based sources of protein: Lentils, tofu, peanut butter, chickpeas, quinoa, nuts, chia seeds, hemp seeds, oats, potatoes, broccoli, green moong sprouts, beans, sweet corn, brown rice.

Conclusion

A plant-based diet is a safe and healthy option. Though it has many benefits, it doesn’t necessarily mean a strict no to animal foods. You can have animal products but less in comparison to plant-based foods. It’s a good thing to stay healthy, but wise to buy the best health insurance in India to be financially prepared for any medical exigencies.

Disclaimer: The above information is for illustrative purpose only. For more details, please refer to policy wordings and prospectus before concluding the sales.

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