Plant-Based Diets: Feeling Better, Living Better

A plant-based diet is a flexible approach to eating that prioritises food from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, and beans. It does not necessarily mean you have to be a vegan or vegetarian, but rather that you focus on consuming more plant-based foods than animal-based ones. Plant-based diets offer a range of health benefits, such as reduced inflammation, improved gut health, and a decreased risk of heart disease, stroke, diabetes, and certain types of cancer. They can also help with weight management, as plants tend to have fewer calories than animal products. In addition, plant-based diets are beneficial for the environment and can be ethically preferable.

A plant-based diet can reduce inflammation

A plant-based diet can be extremely beneficial for reducing inflammation in the body. This is due to the high levels of vitamins, minerals, antioxidants, and phytochemicals present in plant-based foods, which are known for their anti-inflammatory properties.

A plant-based diet is a flexible approach to eating that prioritizes food derived from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, and beans. This does not necessarily mean eliminating all animal products, as some people on a plant-based diet may still consume meat and dairy in moderation.

The Benefits of a Plant-Based Diet

Plant-based diets offer a host of health benefits, including reduced inflammation. Many fruits, vegetables, nuts, and seeds are rich in anti-inflammatory compounds such as antioxidants and polyphenols, which help the body heal and reduce inflammation.

In addition to reducing inflammation, a plant-based diet can also lower the risk of heart disease, diabetes, and obesity. Plant-based diets are typically low in saturated fat and cholesterol while being rich in fiber, vitamins, minerals, and antioxidants.

How to Start a Plant-Based Diet

Transitioning to a plant-based diet can be simple. Start by gradually reducing your consumption of animal products and replacing them with plant-based alternatives. For example, replace dairy products with soy, oat, or almond alternatives, and choose plant-based proteins such as legumes, beans, and nuts instead of meat.

It is important to ensure you are still meeting your nutritional needs when transitioning to a plant-based diet. Include a variety of plant-based foods to get enough protein, vitamins, and minerals. Legumes, nuts, seeds, and whole grains are great sources of plant-based protein, while dark, leafy greens and fortified foods can provide calcium and vitamin D.

Sample Plant-Based Meals

• Breakfast: Chickpeas and avocado on whole-grain toast, or stove-top rolled oats with chia seeds and sliced bananas
• Lunch: Hummus and roasted veggie wrap, or a veggie burrito with a whole-grain tortilla, mixed greens, tomatoes, peppers, onions, and nutritional yeast
• Dinner: Vegetarian chili, tofu and veggie stir-fry, or a tofu burrito bowl with brown rice and sauteed vegetables
• Snacks: Nuts and dried fruit, carrot sticks and hummus, celery sticks and peanut butter, or air-popped popcorn flavored with herbs and spices

It can help with weight management

A plant-based diet can be an effective way to manage your weight. This is because plants tend to have fewer calories than animal products, making it easier to maintain a healthy weight. A study published in 2018 assessed whether a diet void of animal protein and rich in plants would affect one's body fat percentage, body mass index (BMI), and degree of insulin resistance. The findings demonstrated an association between eating plant-based protein and decreased BMI, lower visceral fat, and improved insulin resistance.

A systematic review published in January 2020 analysed 40 diet- and weight-related case studies or cohort studies and reported that those following a vegan diet were less likely to be overweight and had lower BMIs. Multiple other studies have also linked plant-based diets to a lower BMI.

Plant-based diets are also associated with better weight control. A whole foods, plant-based diet (WFPB diet) is low in saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals and antioxidants. This type of diet maximises nutrient intake and virtually eliminates foods that can lead to poor health outcomes.

A plant-based diet can also help improve your cholesterol levels. This is due to the high fiber content in plant foods—both soluble fiber and insoluble fiber. Soluble fiber, in particular, binds to dietary cholesterol in the small intestine, allowing it to pass through your system instead of leaving it behind to get absorbed (another risk factor for atherosclerosis).

In addition, a plant-based diet can help improve insulin sensitivity and decrease BMI, which can be beneficial for those with type II diabetes. A study published in the Journal of Nutritional Medicine in 1994 found that a vegan diet and an exercise regimen led to notable improvements in participants with type II diabetes, including a decrease in triglycerides, total cholesterol, fasting blood glucose, and insulin resistance.

However, it is important to note that a plant-based diet is not always healthy. As the interest in plant-based eating has risen, so have the options for plant-based "junk food" such as donuts and cinnamon rolls. It is important to focus on consuming whole, minimally processed foods and to be cautious of processed plant-based meat products, which can be high in sodium and saturated fats.

It can reduce the risk of heart disease

Adopting a plant-based diet can be a great way to improve your health and reduce your risk of heart disease. Heart disease, or cardiovascular disease, is a leading cause of death globally, so it is important to take steps to lower your risk. A plant-based diet can be an effective way to do this, as it can help to reduce several risk factors for heart disease.

Firstly, a plant-based diet can lower your blood pressure. High blood pressure, or hypertension, is a major risk factor for heart disease. By eating more plant-based foods and reducing your consumption of animal products, you can help to lower your blood pressure and reduce your risk of heart disease. This is because plant-based foods tend to be lower in saturated fat and cholesterol, which can contribute to high blood pressure.

In addition, a plant-based diet can help to reduce your cholesterol levels. High cholesterol is another risk factor for heart disease, as it can lead to a build-up of plaque in your arteries, known as atherosclerosis. This can increase your risk of having a heart attack or stroke. Plant-based foods, such as nuts, seeds, and oils, can help to lower your cholesterol levels and reduce your risk of heart disease.

Moreover, a plant-based diet can also help with weight loss. Being overweight or obese is a risk factor for heart disease, as it can put extra strain on your heart and increase your risk of high blood pressure and high cholesterol. Plant-based diets tend to be rich in fiber and low in saturated fat, which can help you lose weight and maintain a healthy weight.

Furthermore, a plant-based diet has been shown to reduce inflammation in the body. Inflammation is a contributing factor to many diseases, including heart disease. Plant-based foods contain phytochemicals and antioxidants that have anti-inflammatory properties, which can help to reduce your risk of heart disease.

Finally, a plant-based diet can also provide a good source of protein, vitamins, and minerals, which are essential for maintaining a healthy heart. For example, plant-based sources of protein, such as beans, legumes, and nuts, can provide your body with the amino acids it needs to support heart health.

In conclusion, adopting a plant-based diet can be a great way to reduce your risk of heart disease. By lowering your blood pressure, reducing your cholesterol levels, helping with weight loss, reducing inflammation, and providing essential nutrients, a plant-based diet can help to improve your heart health and lower your risk of heart disease.

It can lower cholesterol

High cholesterol is a causal risk factor for heart disease. A plant-based diet is an effective way to optimize your cholesterol levels. Cholesterol is a waxy substance produced by the liver that aids in building cell membranes and producing hormones. While cholesterol is essential for several bodily functions, our liver produces enough of it to meet our needs, so we don't need to consume extra cholesterol through our diets.

There are two types of cholesterol carriers: low-density lipoproteins (LDL) or high-density lipoproteins (HDL). LDL cholesterol, also known as "bad cholesterol", contributes to plaque formation in the arteries. On the other hand, HDL cholesterol, or "good cholesterol", helps to clear LDL cholesterol from the arteries. High LDL cholesterol levels can dramatically increase your risk of a heart attack.

Plant-based diets are low in saturated fat and free of cholesterol. They are also rich in fiber, vitamins, minerals, and antioxidants. Research shows that following a plant-based diet will help lower your LDL, or "bad", cholesterol. In fact, low-fat, plant-based diets typically reduce LDL levels by about 15-30%. A study conducted by Stanford Medicine found that participants eating a plant-based diet, rich in nutrients and phytochemicals, reduced their total and LDL cholesterol significantly more than those consuming a standard low-fat diet.

There are several ways in which a plant-based diet can help lower cholesterol:

• Reduce saturated fat intake: Saturated fat, found in animal products and tropical oils, prevents the liver from producing receptors that help clear LDL cholesterol from the blood.
• Eliminate dietary cholesterol: Dietary cholesterol, found only in animal products, is strongly linked to an increase in blood cholesterol.
• Increase fiber intake: Fiber, found only in plant foods, reduces the absorption of cholesterol from the gut and increases the amount of cholesterol excreted in the stool, thereby reducing LDL cholesterol in the blood.
• Replace animal protein with plant protein: Plant protein sources are typically lower in saturated fat and cholesterol, and the phytonutrients and fiber found in them may also contribute to lowering LDL cholesterol.
• Replace animal fat with plant-based sources of fat: Research has found that replacing saturated fat with mono- and polyunsaturated fat, found in plant-based sources, lowers LDL cholesterol.
• Consume soy products: Many randomized controlled trials have found that soy consumption reduces both total and LDL cholesterol. Good sources of soy include tofu, tempeh, soy milk, and edamame.

It can improve gut health

A plant-based diet can have a positive impact on gut health, which has a knock-on effect on many other areas of overall health. The fibre, plant compounds, and micronutrients found in plant-based foods are an absolute boon to the health of the gut microbiome.

The gut microbiome is teeming with billions of bacteria that are essential for everyday function, from proper digestion to hormone and mood regulation. A plant-based diet can support a thriving, balanced biome, which in turn supports and strengthens the immune system to fight intruders and fend off infections.

The fibre found in plant-based foods is a key component in supporting gut health. Fibre functions as a prebiotic, which is a key nutrient for healthy gut microbes, and creates conducive conditions for the optimisation of gut health and motility.

A plant-based diet is also rich in vitamins, minerals, antioxidants, and phytochemicals that are unique to plants, all of which contribute to reduced inflammation in the body and overall good health. Phytochemicals are considered immunomodulators that reduce inflammation and target free radicals.

In addition, a plant-based diet can help to lower the risk of developing certain gut-related chronic health conditions, such as irritable bowel syndrome and inflammatory bowel disease.

• Focus on eating a variety of plant-based foods, including fruits, vegetables, nuts, seeds, whole grains, and legumes.
• Choose plant-based proteins such as beans, lentils, and nuts, which are good sources of fibre.
• Include plenty of fibre-rich foods, such as whole grains, fruits, vegetables, and legumes.
• Consider taking a probiotic supplement to support the growth of healthy gut bacteria.
• Avoid processed foods, which can be high in sodium and saturated fats and can negatively impact gut health.

Frequently asked questions