A plant-based diet is one that focuses on vegetables, fruits, whole grains, legumes, nuts, seeds, and leafy greens. It has been proven to reduce the risk of cancer, heart disease, stroke, obesity, type 2 diabetes, and several types of cancer, as well as Alzheimer's and dementia. The benefits of a plant-based diet can be seen almost instantly, with diabetes symptoms becoming easier to manage within an hour of eating a plant-based meal. After just a few days, cholesterol and blood pressure stabilize, and after a week, weight loss becomes noticeable. Within a month, skin becomes clearer and heart health improves.
Characteristics | Values |
---|---|
Diabetes symptoms | Easier to manage in 1 hour |
Bowel movements | More regular in 2-3 days |
Cholesterol and blood pressure | Stabilized in 1 week |
Blood pressure | Dropped in 10 days |
Weight loss | Noticeable in 2 weeks |
Chest pain | Diminished in 3 weeks |
Taste buds | Changed in 3 weeks |
Energy levels | Increased in 3-4 weeks |
Skin | Clearer in 1 month |
Heart health | Improved in 1 month |
Sex life | Improved in 6 weeks |
Blood circulation | Improved in 1 year |
What You'll Learn
Lower risk of heart disease
A plant-based diet can lower the risk of heart disease and improve heart health. Populations consuming whole plant foods have better cardiovascular risk profiles and lower rates of cardiac events and mortality. Research shows that a plant-based diet can prevent, delay, and even reverse heart disease and other cardiovascular events.
The Science Behind It
Plant-based diets are beneficial for heart health because they contain no dietary cholesterol, very little saturated fat, and abundant fibre. On the other hand, meat, cheese, and eggs are packed with cholesterol and saturated fat, which cause plaque buildup in the arteries, eventually leading to heart disease.
Plant-based diets are also rich in potassium, which helps to improve blood pressure, and high-fibre foods, which can help to lower cholesterol. They also help to reduce inflammation, which can lead to heart disease and other conditions.
The Evidence
Multiple studies have shown that a plant-based diet can effectively lower the risk of heart disease. One study found that adults following a plant-based diet in young adulthood were 52% less likely to develop cardiovascular disease in middle age. Another study of postmenopausal women found that those who ate plant-based foods that lowered cholesterol levels were 11% less likely to develop cardiovascular disease of any kind and 14% less likely to develop coronary heart disease.
Additionally, a 2021 study in the Journal of the American Heart Association found that a plant-based diet was associated with a 16% lower risk of incident cardiovascular disease, a 31-32% lower risk of cardiovascular disease mortality, and an 18-25% lower risk of all-cause mortality.
Tips for Adopting a Plant-Based Diet
- Replace meat with beans, tofu, tempeh, or lentils.
- Aim for at least two servings of fruit and three servings of vegetables daily.
- Keep saturated fat intake low by avoiding animal products, ultra-processed foods, and tropical oils such as coconut oil and palm oil.
- Prioritize whole, unprocessed plant foods over unhealthy plant-based foods like fried foods, high-fat plant-based foods, and other processed foods.
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Improved diabetes management
A plant-based diet is an eating pattern that emphasises legumes, whole grains, vegetables, fruits, nuts, and seeds, while discouraging most or all animal products.
Plant-based diets can help with the reversal of insulin resistance. They are often hypocaloric and, therefore, associated with improved insulin sensitivity. Plant-based diets are also lower in saturated fats, which are thought to harm pancreatic B-cell function.
How to incorporate a plant-based diet into your lifestyle
- Vary your protein sources: Diversifying your sources of plant-based protein will help you meet your protein goals. Foods like seitan, whole grains, legumes, nuts, and leafy greens are great vegan sources of protein.
- Choose complex carbs: Having a consistent intake of complex carbs is one of the most important factors for helping manage diabetes. They deliver ample vitamins and nutrients, and are packed with protein and fibre to help you feel full and satisfied.
- Limit highly processed snacks: Vegan highly processed snacks are still highly processed snacks. Try to stick to whole foods whenever you can, like celery or fruit with nut butter, pita with hummus or roasted chickpeas.
- Prioritise certain nutrients: It's totally possible to meet your nutrient needs on a plant-based diet, but if you are fully plant-based it can take a little strategizing. For example, vitamin B12 is often found in animal foods, so on a plant-based diet, you can get it from fortified breads, cereals, and soy products.
In one study, patients who followed a plant-based diet demonstrated noticeable improvements in blood glucose control, and 37% of the individuals in the study achieved full diabetes remission.
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Lower cholesterol and blood pressure
Plant-based diets are an effective way to lower cholesterol levels and prevent heart disease. Cholesterol is a waxy substance produced by the liver that helps build cell membranes and produce hormones. While our bodies need cholesterol, too much of it can lead to a build-up of plaque in our arteries, increasing the risk of a heart attack.
A plant-based diet can help lower cholesterol levels in several ways:
- Reducing saturated fat intake: Saturated fat is found mainly in animal products and tropical oils like palm and coconut oil. Plant-based diets tend to be lower in saturated fat and higher in unsaturated fats, which do not raise LDL ("bad") cholesterol levels.
- Increasing dietary fiber intake: Fiber is only found in plant foods and helps reduce cholesterol absorption in the gut. Good sources of fiber include fruits, vegetables, legumes, and whole grains.
- Replacing animal protein with plant protein: Plant proteins are typically lower in saturated fat and cholesterol, which can help lower LDL cholesterol levels.
- Including soy products: Soy consumption has been linked to reduced total and LDL cholesterol levels due to the isoflavones it contains. Tofu, tempeh, soy milk, and edamame are good sources of soy.
The good news is that improvements in cholesterol levels can be seen relatively quickly after adopting a plant-based diet. In one study, individuals who followed a vegan diet for eight weeks showed improvements in LDL cholesterol, fasting blood sugar, and weight compared to their meat-eating siblings. Another study found that a plant-based diet lowered total cholesterol, LDL, and HDL levels when compared to an omnivorous diet.
In addition to lowering cholesterol, a plant-based diet has been shown to be effective in lowering blood pressure. High blood pressure, or hypertension, is a common and deadly disease that often goes undetected until it leads to serious health issues. A plant-based diet can help lower blood pressure in several ways:
- Reducing saturated fat intake: Saturated fat, found mainly in animal products, can increase blood pressure. Plant-based diets tend to be lower in saturated fat, which can help reduce blood pressure.
- Increasing potassium intake: Plant-based diets tend to be higher in potassium, which can help lower blood pressure by relaxing blood vessels and improving kidney function.
- Increasing dietary fiber intake: Fiber helps to reduce blood pressure by improving insulin sensitivity and reducing blood viscosity.
- Lowering body weight: Plant-based diets can aid in weight loss, which can help lower blood pressure.
The effects of a plant-based diet on blood pressure may be seen within a few weeks to a few months. In one study, individuals who followed a vegan diet for eight weeks showed improvements in systolic blood pressure. Another study found that a plant-based diet lowered blood pressure in just four weeks.
Adopting a plant-based diet can be an effective way to lower cholesterol and blood pressure, thereby reducing the risk of heart disease and other health issues. The benefits of a plant-based diet can be seen relatively quickly, often within a few weeks to a few months. However, it is important to note that individual results may vary, and some people may need to make additional lifestyle changes or take medication to manage their cholesterol and blood pressure. It is always best to consult with a healthcare professional before making any significant dietary changes.
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Weight loss
A plant-based diet is a great way to lose weight. Plant-based diets are low in calories and high in fibre, which means they have a low energy density. This means that you can eat more food while consuming fewer calories.
Plant-based diets are associated with lower body mass index (BMI) and reduced body weight. Research has shown that people who follow a plant-based diet lose significantly more weight than those who follow a non-vegetarian diet.
You can expect to see results in as little as two weeks. On average, people who switch to a plant-based diet lose about a pound a week. Some people may lose more, up to three pounds a week, if they also avoid simple carbs and sweets.
In addition to weight loss, a plant-based diet has many other health benefits. It can help lower your risk of heart disease, type 2 diabetes, and certain types of cancer. It can also improve your skin and give you more energy.
The best way to get started with a plant-based diet is to commit to it completely for at least three weeks. This will give you time to adjust to the new flavours and experience the benefits. If that sounds too challenging, you can start by having a few vegan meals a week and gradually increase from there.
Focus on eating whole, minimally processed foods and avoid animal products, refined foods, and added sugars. Include plenty of fruits, vegetables, whole grains, legumes, nuts, and seeds in your diet.
Avoid ultra-processed foods, such as fried foods, sugary drinks, cookies, chips, and frozen dinners. Also, limit your intake of oils, meat, eggs, and dairy products.
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Improved skin health
A plant-based diet can have a positive impact on skin health in several ways. Firstly, it can help prevent and treat acne. This is because a plant-based diet is rich in fibre and polyphenols, which can contribute to a healthy gut microbiome. An imbalance in the gut microbiome can lead to gut dysbiosis, which is linked to skin conditions like acne, as well as psoriasis, dermatitis, dandruff, and even skin cancer.
Secondly, a plant-based diet can help prevent signs of ageing. This is because plant-based foods are rich in antioxidants like vitamins A, C, and E, which prevent cellular damage and keep skin firmer. Certain plant foods also contain nutrients that synthesise collagen, a protein that promotes skin elasticity and firmness.
Lastly, a plant-based diet can help decrease the risk of inflammatory skin diseases like psoriasis, atopic dermatitis, and alopecia. This is because plant-based diets have a positive influence on the gut microbiome, which in turn affects skin health.
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Frequently asked questions
Studies have shown that a plant-based diet can improve heart health in as little as one week.
On average, people who switch to a plant-based diet lose about a pound a week.
You can expect clearer skin within a month of starting a plant-based diet.
Eating a plant-based diet for just 10 days can reduce blood pressure by 10 mmHg or more.
A plant-based diet can lead to more regular bowel movements within 2-3 days.