Embracing Nature: My Journey With Plant-Based Eating

A plant-based diet is a lifestyle change that can improve your health and reduce your risk of chronic diseases. It involves eating mostly plants, including fruits, vegetables, nuts, seeds, whole grains, legumes, and beans. This doesn't mean you have to give up meat and dairy entirely, but rather that you're choosing more of your foods from plant sources.

There are several benefits to a plant-based diet. Firstly, it can help with weight management as plant-based diets tend to be lower in calories and higher in fibre, which keeps you feeling full. Secondly, it can improve your heart health by lowering cholesterol and blood pressure. Thirdly, it can reduce your risk of developing type 2 diabetes, as plant-based diets are low in saturated fat and high in fibre, which helps regulate blood sugar. Finally, a plant-based diet is better for the environment as it reduces greenhouse gas emissions and improves water quality.

So, how will you feel with a plant-based diet? You may feel healthier and more energetic, as well as knowing that you're helping the planet.

Improved energy levels

A plant-based diet is one that focuses on eating mostly foods that come from plants. This includes fruits, vegetables, whole grains, nuts, legumes, and fruits. It does not necessarily mean that you are vegetarian or vegan and never eat meat or dairy. Instead, it means that you are choosing to eat more of your foods from plant sources.

Micronutrients

Plant-based foods contain micronutrients that naturally boost the body's energy levels. They also include phytochemicals that can increase immunity.

Easier digestion

Animal foods are extremely hard to digest. When the digestive system becomes overwhelmed, it can leave you feeling sluggish and tired. Plant-based foods are easier to digest, and certain plant-based foods contain energizing properties.

B vitamins

B vitamins are central to the body's ability to turn food into energy. They contribute to the normal functioning of your metabolism and are required by all tissues in your body. Vitamin B12, in particular, can be difficult to obtain on a plant-based diet, so you may need to take a supplement or eat fortified foods.

Vitamin C

Vitamin C is vital for a normal and healthy metabolism, and low levels can quickly result in feelings of tiredness and fatigue. As the body cannot produce vitamin C by itself, it is important to ensure you are eating enough vitamin C-rich fruits and vegetables.

Iron

Iron is another important nutrient to consider when it comes to energy levels. Feeling very tired is one of the first signs of low iron levels. Without enough iron, your body is unable to manufacture haemoglobin, the protein responsible for transporting oxygen to all the tissues in your body. This can leave your muscles and organs feeling starved of energy. Iron-rich plant-based foods include spinach, lentils, chickpeas, quinoa, and tofu.

Weight loss

Following a plant-based diet can also help with weight loss, which can have a positive impact on your energy levels. Animal proteins and fats can get in the way of your weight-loss goals, so placing a greater emphasis on plant foods and proteins can help.

Lower inflammation

Plant-based diets are known to reduce inflammation in the body, which can also have a positive impact on energy levels. A diet high in animal foods can promote acidity, which can lead to health issues such as arthritis, gout, and chronic stomach inflammation.

Better sleep

A plant-based diet can also improve your sleep quality, which will leave you feeling more energized during the day. Certain plant-based foods, such as bananas, sweet potatoes, broccoli, and avocados, contain nutrients that support a healthy sleep cycle.

In summary

A plant-based diet can improve your energy levels in a number of ways, including boosting your micronutrient intake, making digestion easier, and supporting a healthy weight and reduced inflammation. Ensuring adequate intake of certain nutrients, such as B vitamins, vitamin C, and iron, can also help to optimize your energy levels.

Lower risk of chronic diseases

Adopting a plant-based diet can be a great way to improve your overall health and lower your risk of developing chronic diseases. Here are some ways in which plant-based diets help reduce the likelihood of chronic illnesses:

Lower Risk of Cardiovascular Disease

Plant-based diets have been linked to a reduced risk of cardiovascular disease. This is largely due to the diet's ability to lower blood pressure, improve cholesterol levels, and promote a healthier weight. The Mediterranean diet, for example, has been shown to reduce the risk of heart disease, while vegetarian diets are recommended for people at risk of high blood pressure, heart disease, and stroke.

Reduced Chances of Type 2 Diabetes

Research suggests that a healthy, plant-based diet can lower the risk of developing type 2 diabetes. Plant-based foods improve insulin sensitivity and blood pressure, reduce weight gain, and alleviate systemic inflammation, all of which are contributing factors to diabetes.

Protection Against Certain Cancers

Plant-based diets are also associated with a lower risk of certain cancers, including colon, breast, and prostate cancer. This is partly due to the presence of antioxidants in plant-based foods, which help to neutralise free radicals that damage cells and cause chronic inflammation. Additionally, raw vegetables, berries, and fruits can modify the effects of certain genes linked to a higher risk of cancer.

Improved Weight Management

Plant-based diets are often higher in fibre and lower in saturated fats, which can aid in weight management. The combination of plant-based protein and fibre keeps you feeling fuller for longer, reducing the urge to snack between meals and lowering overall calorie intake. Maintaining a healthy weight is crucial as it lowers the risk of heart disease, stroke, diabetes, high blood pressure, and certain cancers.

People who follow plant-based diets tend to have a lower risk of developing chronic diseases in general. This is because plant-based diets provide all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health. Additionally, plant-based diets are typically lower in saturated fat and free of cholesterol, further contributing to improved health outcomes.

Weight management

Plant-based diets are an effective way to manage your weight. Research has shown that individuals consuming more plant-based diets have lower rates of overweight and obesity than those whose diets include or emphasise meat and refined foods.

Lower Energy Density

Plant-based diets are lower in fat and cholesterol and promote weight loss and long-term healthy weight maintenance. Fibre and water in whole plant foods promote satiety with lower caloric density than animal-based foods, allowing the body to reach its natural weight set point without deprivation.

Increased Satiety

The fibre in unrefined carbohydrates enhances satiety without adding calories. Fibre-filled foods require more chewing, which reduces the ingestion rate, increases stomach distension, and promotes satiety.

Reduced Risk of Obesity-Related Diseases

Plant-based diets have been shown to lower the risk of developing metabolic syndrome, heart disease, diabetes, and certain cancers—all of which are associated with obesity.

Healthier Food Choices

Plant-based diets tend to be lower in saturated fat and higher in heart-healthy unsaturated fat and fibre, which are associated with lower body weight and less weight gain over time.

Evidence from Observational Studies

Observational studies have shown that individuals who follow a more plant-based diet tend to have a lower body weight and BMI compared to those with higher intakes of animal products. For example, the Seventh-day Adventist Study-2 found that participants who were vegan had the lowest BMI scores, while those who were non-vegetarian had the highest BMI scores.

Evidence from Clinical Trials

Clinical trials have also demonstrated the effectiveness of whole-food plant-based diets for healthy weight loss. A meta-analysis of randomised controlled studies confirmed that greater weight loss was achieved following a vegetarian diet compared to a non-vegetarian diet, and that the greatest weight loss was achieved with an energy-restricted vegan diet.

Long-Term Weight Management

Plant-based diets are not just effective for weight loss but also for long-term weight management. A plant-based diet allows for satiety and weight control without hunger and deprivation.

Better heart health

A plant-based diet can be good for your heart. Research has shown a correlation between plant-based foods and heart health. Dana Hunnes, PhD, senior dietitian at Ronald Reagan UCLA Medical Center, states that "there's lots of data to support that a whole-food, plant-based diet is really good for heart health".

Lower risk of heart disease

Plant-based diets can lower your risk of heart disease. The more you eat animal products, which displace whole food, plant-based foods, the worse off your cardiovascular health. By choosing a diet focused on whole, minimally processed plant-based foods, individuals can experience meaningful improvements in their heart health and overall well-being.

Lower cholesterol

Plant-based diets, especially those rich in fiber, are associated with improvements in the LDL-to-HDL cholesterol ratio. Fiber acts like a vacuum cleaner for our arteries and veins, helping to sweep away bad fats and LDL cholesterol. This process can lower cholesterol levels and reduce the buildup of fatty deposits in blood vessels, which are primary contributors to heart disease.

Lower blood pressure

According to the Heart and Stroke Foundation, vegetarian diets are excellent for people at risk for high blood pressure, heart disease and stroke. The foundation says following a plant-based diet "may lead to lower blood pressure, improved cholesterol levels, healthier weight and less incidence of Type 2 Diabetes, all of which can reduce the risk of heart disease and stroke."

Weight loss

The combination of protein and fiber is a key component of most weight loss programs. Eating a whole food, plant-based diet is an excellent way to shed extra pounds. Maintaining a healthy weight is important because, in addition to lowering the risk of heart disease, it can also lower the risk of many different cancers.

Positive environmental impact

A plant-based diet has a significantly positive environmental impact. Here are some of the benefits:

Reduction in Greenhouse Gas Emissions

A plant-based diet yields one-fourth as much heat-trapping gas as a meat-heavy diet. Vegan diets result in 75% less climate-heating emissions than diets with more than 100g of meat consumed daily. This is due to the high levels of methane, a potent greenhouse gas, produced by cattle and sheep.

Improved Water Quality and Conservation

A vegan diet reduces water pollution by 75% and water use by 54% compared to a meat-rich diet. This is important as the food system is responsible for 70% of the world's freshwater use and 78% of freshwater pollution.

Biodiversity Conservation

Vegan diets also help protect biodiversity, reducing the destruction of wildlife by 66% compared to high meat consumption. About 75% of the Earth's land is used for farming, and deforestation is a major cause of biodiversity loss.

Land Conservation

Plant-based diets conserve land by requiring less space for agriculture. Vegan diets have 75% less land use than meat-rich diets.

Reduced Energy Consumption

The process of killing, processing, transporting, and storing meat uses a lot of energy and fossil fuels, contributing to greenhouse gas emissions.

Frequently asked questions