8 Health Benefits of a Plant Based Diet

Plant Based Diet

There’s disagreement about whether humans are designed to eat meat or not. After all, we lack the claws, teeth, speed, and physical prowess to catch any wild animals that most people would consider worth eating. The following article will review plant based diet benefits. 

Regardless, there’s a lot of evidence to support that most of us would be healthier if we reduced or even eliminated, meat from our diets and there are any plant-based diet benefits. 

In 2011, Witters reported the rate of obesity is 39% and is increasing at a rate of 5% per year. The risks of obesity, diabetes, hypertension, and cardiovascular diseases are linked to lifestyle, especially dietary choices on a daily basis. The Health benefits of a plant-based diet can turn the tide of these chronic illnesses, which makes the plant-based diet benefits high. 

health benefits of a plant-based diet by limiting your meat consumption:

Cost:

Meat can be one of the most expensive foods. Reducing or eliminating your meat consumption, by following the benefits of a plant based diet, can do wonders for your budget. Notice how much you spend on meat the next time you go shopping. Extrapolate that information and calculate how much you spend during a year.

It’s better for the environment: 

Meat consumption is hard on the environment. 41% of the land in the United States is used for grazing livestock or growing crops for animal feed. Those fires in Brazil are to clear land for cattle. Raising animals for meat is a very inefficient way of producing food.

A lower risk of cardiovascular disease. Those that eat for health benefits of plant based diet are less likely to suffer from heart attacks and strokes. You could potentially be healthier and live longer by eating more plant foods and less meat. This is part of the plant based diet benefits. In the Lifestyle Heart Trial, Dr Dean Ornish found that 82% of patients with diagnosed heart disease had some level of regression of atherosclerosis. Comprehensive lifestyle changes that included in a plant based diet benefits appear to be the catalyst that brought about a reduction in severe coronary atherosclerosis after only 1 year. In his plant-based regimen the macronutrient split was 10% of calories came from fat, 15% to 20% from protein, and 70% to 75% from carbohydrate, and cholesterol was restricted to 5 mg per day.

Lower body weight. Meat is a calorie-dense food. Reducing the amount of meat in your diet can lower your body weight. This is great for your appearance and your health. Obesity is associated with numerous health issues, especially if you do not digest meat well.

You’ll eat fewer hormones: 

Most of the meat available in the store contains hormones that were fed to the animal. These allow the animal to grow faster, which makes it cheaper to raise. Some of these hormones can be unhealthy. Your body would prefer to manage its own hormones without outside interference. Eating less allows for the body to assess health benefits of plant based diet.

You’ll be less likely to suffer from type II diabetes: 

Diabetes is incredibly hard on your organs and blood vessels. Eliminating high-calorie foods like meat can help to prevent developing this dangerous disease, which can help with plant based diet benefits. The presented case is a dramatic example of the effect a plant based diet benefits can have on biometric outcomes like blood pressure, diabetes, and lipid profile. In the study performed there was a reduction in HbA1C from 11.1% to 6.3% in 3 months which was much better than would be expected with metformin or daily exercise alone. The improvement in blood pressure observed over a 4-month period with few medications was also a health benefits of plant based diet and is likely related to a low-sodium diet and the avoidance of red meat

You’re likely to lower your cholesterol and blood pressure: 

Meat and obesity can raise your cholesterol and blood pressure. Both numbers are bad for your blood vessels and can lead to heart attack and stroke.

The meat industry can be ugly:

Animals crammed into cages. Animals treated poorly. In an effort to maximize profit, the meat industry doesn’t treat animals well in general. When you skip the meat in a meal, you’re not supporting an industry that is unkind to animals.

There’s one scientifically supported hypothesis that eating meat isn’t a bad choice, providing you don’t have any health risk factors. Some of these include smoking, diabetes, hypertension, existing heart disease, high cholesterol, and obesity.’

On the macronutrient level, plant based health benefits feature different types of fatty acids (mono- and poly-unsaturated versus saturated and trans) and sugars (complex and unrefined versus simple and refined). On the micronutrient level, the EPIC-Oxford study provided the largest sample of vegan dieters worldwide (n(vegan) = 2396, n(total) = 65,429) and showed on the one hand lower intake of saturated fatty acids (SFA), retinol, vitamin B12 and D, calcium, zinc and protein, and on the other hand higher intake of fiber, magnesium, iron, folic acid, vitamin B1, C and E in vegan compared to omnivore dieters. 

Secondly, high fiber intake from legumes, grains, vegetables and fruits are additional features of plant-based diets. These can help improve gut hormonal-driven appetite regulation which might prevent chronic diseases such as obesity and T2DM by slowing down digestion and improving lipid control.

The truth is that no one knows the best diet for certain and some choose the health benefits of plant based diet. All diets are individually made and centered around a balance of carbohydrates, proteins, and fats. 

However, most people would experience health benefits by reducing the amount of meat they consume.

Try an experiment. Cut your meat intake by half for the next two weeks and notice how you feel to see the health benefits of plant based diet. Check your weight at the beginning and at the end. Decide for yourself if you want to go back to your normal portion of meat, or if you’d rather, cut back even further and run an additional experiment.

Keep in mind that avoiding meat doesn’t mean that chips, ice cream, and other processed carbohydrates are suddenly okay to eat. It doesn’t help if you drop one unhealthy option for another. You already know which foods are healthy and unhealthy in plant based diet benefits.

Make healthy choices and cut back on your meat consumption. You’ll be helping yourself and the environment.

Referenced Studies

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6742661/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

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