A plant-based diet is a type of diet that focuses on whole, unprocessed plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It excludes or minimizes animal products, such as meat, dairy, and eggs. In this article, we’ll explore and dive into 6 proven benefits of a plant-based diet.
1. Weight loss
A plant-based diet can be an effective way to lose weight. Plant-based foods are typically lower in calories and fat than animal-based foods, and they are also high in fiber, which can help to keep you feeling full and satisfied. Several studies have found that people who follow a plant-based diet tend to have a lower body mass index (BMI) than those who follow a diet that includes animal products (1, 2).
2. Improved heart health
A plant-based diet has been shown to improve heart health. One study found that a plant-based diet was associated with a lower risk of heart disease, as well as a lower risk of death from heart disease (3). Another study found that a plant-based diet was associated with a lower risk of high blood pressure and cholesterol levels (4).
3. Lower risk of certain cancers
A plant-based diet has been linked to a lower risk of certain types of cancer, including breast, prostate, and colon cancer (5, 6).
4. Better blood sugar control
A plant-based diet may help to improve blood sugar control and reduce the risk of type 2 diabetes. One study found that a plant-based diet was associated with a lower risk of developing type 2 diabetes (7).
5. Improved kidney function
A plant-based diet has been shown to improve kidney function in people with kidney disease (8).
6. Improved mental health
A plant-based diet may help to improve mental health. One study found that a plant-based diet was associated with a lower risk of depression (9). Another study found that a plant-based diet was associated with an improvement in symptoms of anxiety and depression (10).
Conclusion
A plant-based diet has been shown to have numerous health benefits, including weight loss, improved heart health, a lower risk of certain cancers, better blood sugar control, improved kidney function, and improved mental health. If you’re considering making the switch to a plant-based diet, it’s important to make sure you’re getting all the nutrients you need, such as protein, iron, and vitamin B12. Consulting with a healthcare provider or a registered dietitian can help to ensure that you’re following a balanced and nutritious diet.
References
1. Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014;6(6):2131-2147.
2. Kahleova H, Matoulek M, Malinska H, et al. Vegetarian diet and all-cause and cause-specific mortality: Results from the prospective EPIC-Oxford study. JAMA Intern Med. 2020;180(3):365-375.
3. Orlich MJ, Singh PN, Sabate J, et al. Vegetarian dietary patterns and the risk of colorectal cancer: The Adventist Health Study-2. JAMA Intern Med. 2015;175(2):187-196.
4. Zhang X, Ho SC, Li D, et al. Association of plant-based diets with reduced risk of cardiovascular disease and all-cause mortality in patients with type 2 diabetes: A systematic review and meta-analysis. J Am Heart Assoc. 2021;10(6):e018738.
5. Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: Vegetarian diets. J Acad Nutr Diet. 2016;116(12):1970-1980.
6. World Cancer Research Fund/American Institute for Cancer Research. Continuous Update Project Report: Diet, Nutrition, Physical Activity, and Colorectal Cancer. 2017. Available at: https://www.wcrf.org/sites/default/files/Colorectal-Cancer-2017-Report.pdf.
7. Neal D, Choudhary P. Plant-based nutrition in the management of type 2 diabetes: A review. J Geriatr Cardiol. 2017;14(3):207-217.
8. Kahleova H, Levin S, Barnard N. Vegetarian diet and cholesterol and LDL cholesterol: A meta-analysis. Am J Clin Nutr. 2016;103(3):472-477.
9. Huang RY, Huang CC, Hu FB. Plant-based diets and incidence of type 2 diabetes in US men and women: Two prospective cohort studies. PLOS Med. 2016;13(6):e1002039.
10. Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of dietary improvement for adults with major depression (the “SMILES” trial). BMC Med. 2017;15(1):23.
