Ten advantages of a plant-based diet

According to a 2020 Ipsos Retail Performance report, there are around 9.7 million vegans in the US now, a startling 3,000% increase from 2004. Businesses have taken notice of these dietary shifts, and the vegan market is flourishing, with even the biggest names in the traditional meat industry entering the faux meat space.

According to data from SPINS for The Good Food Institute and Plant Based Foods Association, sales of plant-based foods increased by 27% in 2020, which was twice as fast as the growth of food sales overall. A whopping 57% of Americans claim to purchase plant-based substitutes for animal goods.

People switch to a plant-based diet for a variety of reasons, including environmental concerns about factory farming, animal rights, and personal health. Thistle compiled a list of ten advantages of a plant-based diet after examining a large number of scholarly publications that were published in peer-reviewed magazines like Frontiers in Nutrition and Nutrients. 

Whole grains, beans, fresh produce, seeds, and nuts are the mainstays of plant-based diets, however not all plant-based eaters completely avoid animal products. A person's genetics, level of exercise, any underlying medical concerns, and any dietary deficits or food allergies should all be taken into account when following any diet. It's advisable for those following plant-based diets to ensure they're getting enough of certain vitamins and minerals, such as omega-3 fatty acids and vitamin B12.

Read on to learn ten advantages of plant-based diets.

Decreased inflammation 

White blood cells fight off invaders, whether they be pathogens like bacterial or viral diseases, foreign objects like splinters, or irritations like allergies. This results in inflammation. Autoimmune disorders occur when the body's normal, healthy tissue is attacked by the immune system. Experts generally agree that an overactive inflammatory response has a role in chronic conditions like Type 2 diabetes or heart issues. 

Localized discomfort, redness, swelling, or lack of motion are symptoms of acute, or transient, inflammation. For a few hours to many days, the region may feel hot to the touch, similar to a bee sting.

Long-term exposure to an irritant, an overreaction to an external stimulus (like allergies), an error in which the immune system destroys healthy tissue (like cancer or eczema), or a combination of these factors can cause chronic inflammation, which can last for months or years. 

Exercise and food have a big impact on inflammation. While smoking, obesity, irregular sleep patterns, and a diet high in unhealthy fats and added sugars can all make the body more prone to inflammation, fruits and vegetables have been shown to have elements that can help lower inflammation.

Decreased carbon emissions 

According to a widely quoted 2018 study of the global food industry, adopting a plant-based diet is the biggest thing an individual can do to lessen their environmental impact. Although such figures are startling, they ignore the complexity of sustainable eating practices. For example, the ecological footprint of cattle accounts for 83% of farmland and 18% of calories.

It is true that animal protein uses 100 times as much water per pound as grain protein, and that producing oat milk uses 60% less energy and produces 80% fewer greenhouse gas emissions than producing cow's milk. However, adopting a plant-based diet does not ensure that you will choose more environmentally friendly foods: The sustainability of the food on your plate depends on a number of factors, including ingredient supply, packaging, distance food transit, worker treatment, and growing techniques.

Better kidney function and a decreased risk of Type 2 diabetes

According to the 2017 Singapore Chinese Health Study, eating red meat and chicken has been associated with a higher risk of developing diabetes, partly due to the high heme iron content of those foods. In that study, over 63,000 adults aged 45 to 74 were recruited between 1993 and 1998, and their health progress was monitored for 11 years. Additionally, the relationship between different types of meat and the amount of heme iron in each was examined. Individuals with the greatest intakes of chicken and red meat had a 15% and 23% higher risk of developing diabetes, respectively. There was no discernible link between eating fish and shellfish and the risk of developing diabetes.

In the meantime, it has been demonstrated that plant-based diets can help reverse Type 2 diabetes itself in addition to protecting diabetics against kidney disease. Diets based mostly on plants may also lower death rates among people with chronic renal disease.

Decreased chance of developing heart disease 

Whole plant-based meals are a great way to support heart health since they are high in fiber, low in saturated fats, and have no dietary cholesterol. In the meantime, saturated fats and cholesterol found in meat, cheese, and eggs can lead to plaque accumulation in the arteries if consumed in excess.

Avoiding meat alone, however, is insufficient: Processed foods with a high glycemic index and low nutritional content, such as white bread and rice, should be avoided for heart health when following a plant-based diet. This makes you more likely to have elevated blood sugar and hunger. In a similar vein, whole fruits are healthier than fruit juice, even 100% juice, which lacks vitamins and minerals during processing and has a lot of sugar.

Low "bad" cholesterol levels 

Numerous studies have demonstrated the beneficial effects of plant-based diets on cholesterol levels, especially a vegetarian or vegan diet that includes fiber, nuts, and soy. According to a 2009 study in the American Journal of Cardiology, five observational studies revealed that communities following plant-based diets had reduced blood levels of TC and LDL cholesterol. 

Decreased likelihood of dementia and cognitive impairment 

In 2017, a study published in Frontiers in Aging Neuroscience identified a direct association between high fruit and vegetable consumption and a considerably lower risk of dementia and cognitive impairment. Antioxidants, vitamins, and folate—nutrients that are abundant in plant-based diets and have been demonstrated to have major cognitive benefits—are probably the key.

Better intestinal health 

It has been demonstrated that vegetarian and vegan diets support a balanced population of good bacteria that improve gut and general health. A robust immune system, a healthy metabolism, regular bowel movements, and the right amounts of hormones that support proper hunger management are all supported by a healthy gut biome. 

According to research presented in 2019 at the European Association for the Study of Diabetes in Barcelona and led by Hana Kahleova, M.D., Ph.D., of the Physicians Committee for Responsible Medicine, gut health has been shown to improve after just 16 weeks of a nutritious vegan diet that emphasizes whole fruits and vegetables.

Lower risk of some types of cancer 

Many phytochemicals produced by plants have anti-inflammatory and protective properties against cellular damage. According to a number of long-term studies, eating whole plant meals instead of processed ones may have advantages like these that might potentially prevent up to one-third of all cancer cases. The most researched has been the potential of plant-based diets to help prevent prostate, colorectal, gastrointestinal, and breast cancers.

Enhanced athletic performance 

To achieve peak performance, an increasing number of professional athletes are switching to a plant-based, whole-foods diet. Numerous professionals are vegan, including WNBA player and four-time Olympic gold medalist Diana Taurasi, professional surfer Tia Blanco, American soccer star Alex Morgan, Venus Williams, Colin Kaepernick, and countless more. Like everyone else, athletes may have complicated reasons for their nutritional choices. 

However, there is a wealth of scientific evidence supporting entire plants as an excellent option for athleticism: Additionally, a major portion of heart-healthy diets are plant-based, including whole fruits, vegetables, legumes, and nuts. Athletes also greatly benefit from the immune-boosting properties and anti-inflammatory properties of plants. Professional tennis player After receiving a diagnosis of Sjögren's syndrome, an autoimmune disorder, Venus Williams switched to a plant-based diet and said that a vegan diet helped her control the condition without the need for prescription drugs.

Less discomfort from arthritis 

The good news for people who follow a whole-foods, plant-based diet is that it has been demonstrated that low-fat, high-fiber diets lower inflammation. Plant-based diets have been demonstrated to be very beneficial for those with inflammatory kinds of arthritis because of how well vegetables reduce inflammation. Researchers examined the impact of a plant-based diet on osteoarthritis in a 2015 study that was published in Arthritis. In just two weeks, those following a whole-foods, plant-based diet saw notable improvements in motor function and decreases in discomfort.