Plant-Based Diet: Is It Too Late To Start?

It's never too late to start a plant-based diet and see major health benefits in as few as three weeks. Plant-based diets have been around forever, at least since ancient Greece, and they are known to be extremely effective at promoting cardiovascular health and preventing, halting, and in some cases even reversing heart disease, the leading cause of death in the United States. Plant-based diets are also associated with a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity. In addition, a plant-based diet can help with weight loss and make it easy to keep weight off.

A plant-based diet can reduce the risk of Type 2 diabetes, heart disease, certain types of cancer, and other major illnesses

Reducing the Risk of Type 2 Diabetes

Plant-based diets have been shown to reduce the risk of Type 2 diabetes. A meta-analysis of 2,230,443 participants found that higher adherence to a plant-based diet was associated with a 18% lower risk of developing Type 2 diabetes. This association was strengthened when the plant-based diet emphasised healthy foods such as vegetables, fruits, whole grains, and legumes.

Reducing the Risk of Heart Disease

Plant-based diets have also been shown to reduce the risk of heart disease. A meta-analysis of 157,335 cases of heart disease found that higher adherence to a plant-based diet was associated with a 10% lower risk of heart disease. This association was particularly strong for coronary heart disease, with a 14% lower risk.

Reducing the Risk of Certain Types of Cancer

Plant-based diets have been linked to a reduced risk of certain types of cancer. A meta-analysis of 57,759 cases of cancer found that higher adherence to a plant-based diet was associated with a 12% lower risk of cancer overall. This association was strongest for breast cancer, digestive system cancer, pancreatic cancer, and prostate cancer.

Reducing the Risk of Other Major Illnesses

In addition to reducing the risk of Type 2 diabetes, heart disease, and certain types of cancer, plant-based diets have been associated with a reduced risk of other major illnesses. For example, a meta-analysis of 174,435 deaths found that higher adherence to a plant-based diet was associated with an 16% lower risk of all-cause mortality. This association was particularly strong for cardiovascular disease mortality and cancer mortality.

Plant-based diets are often higher in fibre and phytonutrients

A plant-based diet is a great way to improve your health, and it's never too late to start. Plant-based diets are often higher in fibre and phytonutrients, which offer a range of health benefits.

Phytonutrients, also known as phytochemicals, are bioactive compounds found in different parts of plants, especially as a result of secondary metabolism. They are not essential nutrients, but they have important properties like antioxidant activity, antimicrobial effects, and anticancer properties. Phytonutrients are typically found in fruits and vegetables, beans and other legumes, whole grains, nuts, seeds, and herbs.

There are more than 10,000 types of phytonutrients, and they offer various health benefits that help protect you from diseases. For example, phytonutrients have anti-inflammatory benefits and can help protect against cancer, support cardiovascular health, and improve cognitive function.

• Beta-carotene is found in orange foods like sweet potatoes and carrots, and it's great for eye health.
• Lycopene is found in tomatoes and can help protect against cardiovascular diseases and certain types of cancer.
• Lutein and zeaxanthin are found in leafy greens like spinach and can help protect your eyes from conditions like cataracts and age-related macular degeneration.
• Ellagic acid is found in strawberries, raspberries, and walnuts, and while research is ongoing, it may have antiviral and antibacterial properties.
• Flavonoids are found in fruits, vegetables, and flowers, and they promote brain and heart health and may help fight cancer.

Plant-based diets are a great way to increase your intake of phytonutrients and fibre, which can lead to improved health and reduced risk of certain diseases. By including a variety of plant-based foods in your diet, you can reap the benefits of these important nutrients.

Plant-based diets are associated with a lower BMI

Plant-based diets are mainly characterized by the elimination of all types of meat, including fish, and occasionally with the elimination of other animal products like eggs and dairy. These diets are predominantly based on foods with plant origin, such as grains, legumes, root vegetables, vegetables, fruits, nuts, and mushrooms. The main categories of plant-based diets are lacto-ovo-vegetarianism, lacto-vegetarianism, ovo-vegetarianism, and veganism. Semi-vegetarianism, pescetarianism, and flexitarianism can be regarded as subcategories of plant-based diets and involve the consumption of meat and/or fish to a greater or lesser extent.

Plant-based diets have been shown to lead to a reduced risk for the development of cardiovascular disease, hypertension, diabetes, and certain cancer types. Overweight and obesity are the most important risk factors for mortality and morbidity in relation to these diseases. It is estimated that 2.7 billion people, equivalent to one-third of the world’s population, will be overweight or obese by 2025. Hence, there is a need to evaluate dietary strategies in the prevention and treatment of overweight and obesity.

A shift to a plant-based diet is associated with weight reduction in a majority of subjects, when applied in intervention studies. In multiple cases, there is a significant difference in weight loss between the plant-based group and the omnivore group, the former having reduced the most weight. This is consistent with findings from observational studies. One survey with 10,000 vegetarians and non-vegetarians demonstrated a significantly lower mean BMI among the vegetarians. The Adventist Health Study 2, including more than 60,000 participants, assessed discrepancies in BMI among people on different diets. The vegan group, followed by the vegetarian group, were found to have the lowest average BMI, whereas the omnivore group had the highest average value.

Using BMI as a measure of weight status imposes some issues. A change in BMI does not necessarily imply changes in body fat mass, muscle mass, fluid, or composition. Neither does it necessarily give information about weight change. Using BMI as a marker for adiposity may also contribute to underestimations of normal-weight individuals with a high amount of adipose tissue. Nonetheless, BMI is a helpful and frequently used measure of weight and weight alterations in larger populations. Of note, a recent study reporting on the effects of ad-libitum consumed low-fat plant-based diets supplemented with plant-based meal replacements on body composition reported that low-fat plant-based diets eaten ad libitum enabled significant reductions in body fat and relative preservation of muscle mass. This suggests that a plant-based diet poses beneficial changes to body composition that might not be visible only by a BMI measure.

The results in this review suggest that a transition from an omnivore diet to a plant-based diet is associated with weight reduction in a majority of subjects, when applied in intervention studies. In multiple cases, there is a significant difference in weight loss between the plant-based group and the omnivore group, the former having reduced the most weight. This is consistent with findings from observational studies.

Plant-based diets can be beneficial for the environment

Plant-based diets are beneficial for the environment in several ways. Firstly, they help to reduce greenhouse gas emissions. Animal agriculture is responsible for a significant portion of global greenhouse gas emissions, with meat and dairy products causing more emissions than plant-based foods. By contrast, plant-based diets can lead to a substantial reduction in these emissions.

Secondly, plant-based diets can help to address water use and pollution. Animal-based food products require a much higher amount of water for production compared to plant-based alternatives. For example, producing one pound of beef needs 1,847 gallons of water, while one pound of vegetables only requires 39 gallons. Plant-based diets also reduce water pollution, as they decrease nitrogenous fertilizer and manure runoff, which are major contributors to eutrophication.

Thirdly, plant-based diets contribute to a reduction in land use. Animal agriculture occupies a large amount of the planet's land, with meat and dairy using 83% of the world's farmland. By switching to plant-based diets, we can conserve land resources and slow down biodiversity loss, as the destruction of ecosystems for croplands and pasturelands is a significant cause of species extinction.

Finally, plant-based diets can help tackle climate change. The global food system is a major contributor to greenhouse gas emissions, and by reducing our consumption of animal products, we can lower our carbon footprint and mitigate the negative consequences of a changing climate.

In addition to these environmental benefits, plant-based diets also offer health advantages, such as improved cholesterol, blood pressure, and heart health, as well as a reduced risk of type 2 diabetes, stroke, and certain cancers.

Tips for Transitioning to a Plant-Based Diet

If you're interested in adopting a plant-based diet to benefit the environment, here are some tips to help you get started:

• Gradually reduce your meat consumption: You don't have to go cold turkey. Start by going meatless one day a week or reducing the amount of meat in your meals.
• Focus on whole foods: Prioritize whole grains, fruits, vegetables, legumes, nuts, and seeds. These provide essential nutrients and can be prepared in a variety of delicious ways.
• Experiment with plant-based alternatives: There are now many meat, dairy, and egg alternatives on the market that can make the transition easier. Try meat alternatives like Impossible Burgers or Beyond Meat, and explore milk, yogurt, and cheese alternatives made from plant-based sources like soy, coconut, almond, or oat.
• Educate yourself: Learn more about the benefits of plant-based diets and how to prepare tasty meals. There are plenty of cookbooks, websites, and documentaries that can guide you on your journey.
• Find support: Consider joining communities or forums focused on plant-based living. This can provide you with additional resources, inspiration, and a sense of community as you make this lifestyle change.

In Conclusion

Adopting a plant-based diet is not only beneficial for the environment but also offers potential health advantages. By reducing our consumption of animal products, we can lower our environmental footprint and contribute to a more sustainable future.

Plant-based diets can be affordable

There are many misconceptions about plant-based diets, and one of the most common is that they are expensive. However, this is simply not true. In fact, with a few clever strategies, you may be surprised at how affordable and delicious eating plant-based can be. Here are some tips to help you get started on a budget-friendly plant-based diet:

Select Budget-Friendly Ingredients

When it comes to plant-based diets, some ingredients are more affordable than others. Here are some tips on choosing budget-friendly options:

• Focus on whole foods: Stick with whole foods like rice, beans, vegetables, and fruits. These tend to be more affordable than processed vegan options.
• Buy dry beans and cook them yourself: Dry beans are usually a fraction of the cost of canned beans. For example, a one-pound bag of dried beans can yield about six to seven cups, which is equivalent to four cans of cooked beans.
• Shop at discount stores: Stores like Aldi, Lidl, and Walmart often offer more affordable options for plant-based foods.
• Compare prices and brands: Don't be afraid to compare prices and try different brands. You may find that generic or store-brand options are more affordable and just as good as name-brand products.
• Buy in bulk: Buying non-perishable items in bulk can often save you money in the long run. Look for bulk bins in stores for grains, legumes, nuts, seeds, and dried fruits.
• Shop seasonally: Fruits and vegetables that are in season are usually more affordable. Carrots, cabbages, spinach, bananas, and apples are some of the more affordable options.
• Ethnic supermarkets: Local ethnic supermarkets often have great deals on rice, tofu, legumes, and spices.

Plan and Cook Accordingly

To save money on a plant-based diet, it's important to plan and cook your meals accordingly:

• Plan your meals: Look at what you've bought and plan your meals for the week. This will help you make the most of your ingredients and reduce waste.
• Cook in batches: Prepare legumes and grains in large batches and freeze leftover portions. This saves time and money, as dry legumes are usually cheaper than canned ones.
• Choose freezable recipes: Opt for recipes that freeze well, such as soups, stews, curries, and casseroles. That way, you can make large batches and freeze portions for later.
• Bake your own treats: Baking your own muffins, cookies, and breads using plant-based ingredients can be a more affordable way to treat yourself. You can also freeze the extras for later.

Sample Budget-Friendly Plant-Based Meals

• Oatmeal: Oatmeal is a great, affordable breakfast option. Top it with cinnamon, raisins, sliced banana, and flax seeds for added flavor and nutrition.
• Soup: Make a large pot of soup using lentils, potatoes, peas, and diced tomatoes. This can be a budget-friendly and nutritious option for lunches or dinners.
• Stews: Try making stews with onions, garlic, curry powder, chickpeas, spinach, and cabbage or other vegetables. Serve with a generous portion of brown rice or whole wheat pasta.
• Breakfast wrap: Fill a whole-wheat tortilla with scrambled eggs, black beans, peppers, onions, cheese, and a splash of hot sauce or salsa.
• Whole-wheat English muffin: Top a whole-wheat English muffin with fresh tomato and avocado slices, and serve with blueberries or other fresh fruit.
• Salads: Build a meal around a salad by adding an assortment of vegetables, herbs, beans, peas, or tofu to a bed of salad greens.
• Fruit for dessert: Instead of buying expensive vegan desserts, opt for a ripe, juicy peach, a slice of watermelon, or a crisp apple to satisfy your sweet tooth.

Additional Tips

• Shop with a list: Create a grocery list and stick to it. This will help you avoid impulse purchases and stay within your budget.
• Avoid processed vegan food: Stay away from most frozen vegan premade meals and processed vegan junk food, as these tend to be more expensive.
• Cook in larger batches: Cooking in larger batches and freezing leftovers can save you time and money.
• Buy organic selectively: Organic produce can be more expensive, so choose your battles. The "Dirty Dozen" and "Clean 15" lists can help you decide which fruits and vegetables are worth buying organic.

Frequently asked questions