Leena Watts
A plant-based diet is a way of eating that focuses on plant-based foods while minimising animal products and highly processed foods. It has been linked to a number of health benefits, including a reduced risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline.
Plant-based diets can also help with weight loss, as they are high in fibre and tend to exclude processed foods. They are also environmentally friendly, as they reduce greenhouse gas emissions and water consumption.
The diet includes fruits, vegetables, whole grains, legumes, nuts, and seeds, with animal products used as a complement to a plant-based meal rather than the main focal point.
| Characteristics | Values |
|---|---|
| Lower risk of cancer | 12.7% lower risk of developing type 2 diabetes than non-vegetarians |
| Supports the immune system | Provides essential nutrients that can't be sourced from other foods |
| Reduces inflammation | Neutralises toxins from pollution, processed food, bacteria, and viruses |
| Helps maintain a healthy weight | Removes foods that lead to weight gain |
| High in fibre | Promotes gut health, lowers cholesterol, stabilises blood sugar, and aids bowel management |
| Reduces risk of other diseases | Shown to reduce risk of heart disease, stroke, diabetes, and some mental health illnesses |
| Low in saturated fat | |
| Free of cholesterol | |
| Rich in vitamins and minerals |
What You'll Learn
May lower blood pressure
A plant-based diet may lower your blood pressure, reducing your risk of heart disease, stroke, and type 2 diabetes. High blood pressure, or hypertension, is a risk factor for several health issues. Research has shown that a plant-based diet can reduce blood pressure. A meta-analysis of 39 studies concluded that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets. Another study found that vegetarians had a 34% lower risk of developing hypertension than non-vegetarians.
The high fibre content of a plant-based diet, along with the exclusion of processed foods, can contribute to lower blood pressure. Fibre is present in all unprocessed plant foods and is beneficial for improving gut health, lowering cholesterol, stabilising blood sugar, and promoting good bowel management.
In addition to lowering blood pressure, a plant-based diet can also reduce your risk of cardiovascular disease. Research has shown that a plant-based diet may reduce the risk of developing cardiovascular disease and decrease the risk of mortality from this health condition.
Furthermore, a plant-based diet can be beneficial for individuals with type 2 diabetes or those at risk of developing it. Studies have shown that a plant-based diet can improve blood sugar control, body weight, and cholesterol levels in people with diabetes.
By incorporating more plant-based foods into your diet, you can potentially lower your blood pressure and reduce your risk of associated health conditions.
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May keep your heart healthy
A plant-based diet may be the key to a healthy heart. Research has shown that a plant-based diet can reduce the risk of cardiovascular disease and improve cardiac function. This is especially important as heart disease is the leading cause of death in the United States.
A plant-based diet can lower your risk of heart disease in several ways. Firstly, it can help to lower your blood pressure. High blood pressure is a risk factor for heart disease, and studies have shown that a plant-based diet can reduce blood pressure, thereby reducing your risk for heart disease.
Secondly, a plant-based diet can help to improve your cholesterol levels. High cholesterol can lead to fatty deposits in the blood, which can restrict blood flow and potentially cause a heart attack or stroke. A plant-based diet, especially one that is strict and vegan, can lower "bad" LDL cholesterol levels by up to 25%.
Thirdly, a plant-based diet can help to reduce inflammation in the body. Inflammation can damage your body's cells and tissues and has been linked to heart disease. Plant-based diets are rich in antioxidants and other nutrients that help to reduce inflammation.
Finally, a plant-based diet can help with weight loss and maintaining a healthy weight. Obesity is a risk factor for heart disease, and plant-based diets are high in fibre, which can aid in weight loss and weight management.
Overall, a plant-based diet that is rich in vegetables, fruits, whole grains, legumes, nuts, and seeds can be a heart-healthy choice. The types and quality of foods included in the diet are important, and it is crucial to limit processed foods and sugary drinks. By adopting a plant-based diet, you may be able to reduce your risk of heart disease and improve your overall cardiac health.
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May help prevent type 2 diabetes
A plant-based diet may help prevent type 2 diabetes. Type 2 diabetes is a condition where the body becomes resistant to insulin, often due to excess fatty tissue. A plant-based diet can lower the risk of developing type 2 diabetes by up to 34%. This is because plant-based diets are typically lower in saturated fats, which raises cholesterol levels and increases the risk of type 2 diabetes.
A study published in the Journal of Nutritional Medicine in 1994 examined 21 patients with type 2 diabetes who adopted a plant-based diet and began an exercise regimen. The study found notable improvements, including decreased triglycerides, total cholesterol, fasting blood glucose, and insulin resistance. Within two weeks, participants' fasting blood glucose levels dropped by an average of 35%, and five participants improved so much that they no longer needed glucose-lowering medications. During a long-term follow-up over four years, 17 out of the 21 patients had remained on the vegan diet and continued with the exercise program, and they maintained improved glycemic control.
Another study found that the prevalence of type 2 diabetes was 7.6% among non-vegetarians, while it was only 2.9% for vegans. Plant-based diets have also been shown to improve blood sugar control, body weight, and cholesterol levels in people with diabetes.
In addition to the direct benefits of a plant-based diet for type 2 diabetes, the diet can also help address risk factors for the disease. For example, a plant-based diet can help with weight loss, as it is high in fiber and excludes processed foods. Obesity is a major risk factor for type 2 diabetes, so the weight loss facilitated by a plant-based diet can indirectly reduce the risk of developing the disease.
Furthermore, a plant-based diet can also help lower blood pressure, which is another risk factor for type 2 diabetes. Several studies have shown that a plant-based diet can reduce blood pressure, thereby reducing the risk of developing diabetes and other associated health conditions.
Overall, a plant-based diet can be a powerful tool in preventing and managing type 2 diabetes, both directly by improving glycemic control and indirectly by addressing risk factors such as obesity and high blood pressure.
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May help with weight loss
A plant-based diet can be an effective way to lose weight and keep it off. This is due to the high fibre content of plant-based foods, as well as the exclusion of processed foods.
A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 18 weeks — than those assigned to non-vegetarian diets.
A study of 65 people with overweight or obesity found that those assigned to a whole-foods, plant-based diet lost significantly more weight than the control group and were able to sustain that weight loss of 25 lbs (11.5 kg) over a 1-year follow-up period.
The exclusion of processed foods that aren't allowed on a whole-foods, plant-based diet, such as soda, candy, fast food, and refined grains, is a powerful weight-loss tool in itself.
In addition to aiding weight loss, a plant-based diet can also help to lower your risk of developing chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer.
A plant-based diet can also be beneficial for the environment, as it may help to reduce greenhouse gas emissions, water consumption, and land use associated with factory farming.
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May help lower the risk of certain cancers
A plant-based diet may help lower the risk of certain cancers. Research suggests that eating a plant-based diet may reduce your risk of developing certain types of cancer. A study of over 76,000 people found that following a healthy plant-based diet could be associated with a lower risk of breast cancer. Similarly, another study showed that greater consumption of nutritious plant-based foods was linked to a lower risk of aggressive forms of prostate cancer, especially in men under 65. Furthermore, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers.
The World Health Organization (WHO) has classified processed meats as a Group 1 carcinogen and red meats as a Group 2 carcinogen. Examination has also identified heme iron, the iron obtained by eating animal tissue, to be a risk factor for colorectal cancer. A cohort study in 2006 concluded that women whose diets were rich in meat had a greater likelihood of developing colorectal cancer than those who did not consume large amounts of red meat. These studies suggest that plant-based diets may decrease modifiable risk factors for certain cancers.
The American Institute for Cancer Research affirms that the best way to source cancer-protective nutrients, including fiber, vitamins, minerals, and phytochemicals, is to eat a diet rich in vegetables, fruits, grains, beans, nuts, seeds, and some animal foods. This is supported by a review published in Cancer Management and Research, which notes the protective benefits of a plant-based diet, though they are moderate (lowering the risk for certain cancers by about 10%) and are likely due to the nutrients present in plant foods and because eating this way promotes a healthy weight.
In addition to the above, a plant-based diet has been shown to reduce the risk of other diseases, including heart disease, stroke, diabetes, and some mental health illnesses.
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Frequently asked questions
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 are a vegan and never eat meat or dairy. It simply means you focus on consuming more plant-based foods than animal-based ones.
Plant-based diets offer a range of health benefits, including:
- Weight management: Plants tend to have fewer calories than animal products, making it easier to maintain a healthy weight.
- Reduced inflammation: Many fruits, vegetables and nuts are rich in anti-inflammatory compounds like antioxidants and polyphenols, which help the body heal faster and reduce inflammation.
- Lower risk of disease: Plant-based diets have been linked to a reduced risk of cancer, heart disease, stroke, diabetes and mental health illnesses.
- Improved gut health: Plants are high in fibre, which improves gut health and helps the body absorb more nutrients from food.
- Lower cholesterol: Fibre found in plants can lower cholesterol and stabilise blood sugar.
Here are some tips to help you get started:
- Start by making 50% of your meals plant-based, then gradually increase to 80%.
- Eat one more fruit and one more vegetable every day.
- Substitute beans for meat once a week.
- Snack on a 1/4 cup of nuts instead of potato chips or other processed snack foods.
- Incorporate whole grains like oatmeal topped with fruit and nuts into your breakfast routine.
- Make fruit your favourite dessert.
It is entirely possible to get enough protein on a plant-based diet. There are many plant-based foods that are high in protein, including legumes (like lentils and chickpeas), soy-based foods (like tofu and edamame), nuts and seeds, and vegetables and whole grains (like quinoa and brown rice).
While plant-based diets offer many benefits, it is important to note that not all plant-based diets are healthy. It is important to choose high-quality, nutrient-dense plant-based foods and avoid highly processed meat substitutes or "vegan junk food". Additionally, some people following a plant-based diet may need to take supplements, such as vitamin B12, to ensure they are getting all the necessary nutrients.
