Health Benefits for Plant-Based Diet
Plant-Based Diet that mainly focused on plant food has been popular and many people shift to this diet. Healthful plant‐based diets, diets higher in nutrient‐dense plant foods and lower in refined carbohydrates and animal foods, are associated with a lower risk of cardiovascular disease mortality and all‐cause mortality, but not incident cardiovascular disease.
1. Longevity
A study found a diet that includes more whole plant foods are linked with longer life span. By adding more plants in our diet we can add years of life as well.
2. Weigh Less
By eating more plants you also consume more fiber, low glycemic carbs. Besides, a study found BMI of vegetarians, and particularly vegan is lower than meat eater. In terms of calories, plant foods also give low calories.
3. Lower Oxidative Stress & Inflammation
Studies show that a diet rich in whole plant foods, such as fruits, vegetables, whole grains, nuts, tea, coffee, red wine in moderation and olive oil, decreases levels of oxidative stress and inflammation, which are associated with the development of chronic disease. (Nutrition, 2004 and JACC, 2006)
4. Reduced Risk of Heart Disease
Heart disease among of the main cause of death worldwide. A study found that healthy plant‐based diets, which are higher in whole grains, fruits, vegetables, nuts, legumes, tea, and coffee and lower in animal foods, were associated with a lower risk of cardiovascular disease mortality and all‐cause mortality. (1)
5. Lower Risk of Type 2 Diabetes
Harvard review of three cohorts and updated meta analysis (total of more than 442,000 subjects)Red meat linked with higher risk of type 2 diabetes, but when one serving swapped for nuts every day, decreased risk by 21%, substituting whole grains reduced risk by 23%. (AJCN, 2011)
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6. Lower Risk of Cancer
Plant foods rich in phytochemicals that help to lower risk of cancer. Plant foods linked with protection against mouth, pharynx, esophagus, stomach, lung, pancreas, and prostate cancer; in particular, high fiber plant foods may protect in digestive cancers. (AICR)
7. Healthy Gut/Immune System
Increasing evidence fiber-rich, plant-based diet promotes healthy gut microbiota, linked to immune support and digestive health. Fiber helps us to prevent constipation even manage diarrhea and other stomach issues.
8. Brain Protection
Chronic inflammation and oxidative stress lead to the development of Alzheimer’s. High adherence to Mediterranean, plant-based diet linked with 48% lower risk of Alzheimer’s disease. (Archives Neurology, 2009)
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