Did you know that only about 4% of the U.S. population follows a completely plant-based diet (known mostly as a vegan diet)? From this we can assume that most people are unaware of the health benefits of this type of diet, don’t care about it, or some combination of both.
Another factor to consider when it comes to following a plant-based diet is the cultural component. For a lot of people, eating, and the foods they choose, have deep cultural ties. People are habituated to foods that they grew up on, and it’s not an easy thing (especially in later years) to switch to a whole new way of eating. Besides, if grandpa or grandma ate the way they did, drank liquor, and lived to be 90, “why,”some may think, should one make dietary changes?
Some people indeed seem to be able to eat a bad diet and live long; while on the other side, some eat very healthy and die young. People in both of these categories are, however, in the minority. The overwhelming majority of us are either positively or negatively affected by what we choose to eat.
Regardless of your thoughts about plant-based nutrition or cultural leanings, there’s a lot of evidence to support that most people would be healthier if they reduced, or even eliminated, meat from their diets.
Consider these benefits of limiting your meat consumption:
- Lower risk of cardiovascular disease. Studies show that people who eat plant-based food are much less likely to suffer from heart disease and strokes. Heart-related issues like high blood pressure and cholesterol are found to be less common in people who subsist on plant-based nutrition compared to diets consisting of meat.
- Improved weight management. Obesity is associated with numerous health issues. Whole food, plant-based nutrition is not as calorie-dense as a meat diet, and—combined with healthy lifestyle practices—allows for better management of your weight.
- Lower diabetes risk. High blood sugar levels are hard on the body, and over time, can damage many organs. Research has shown that a plant-based diet may help prevent and even reverse type 2 diabetes. Plant-based nutrition improves insulin sensitivity, allowing glucose to be received more efficiently into the body’s cells where it can provide energy for complex functions.
- Improved gut health. Some studies show that the gut microbiome can affect every organ in the body. Research reveals that plant-based nutrition helps to promote healthy gut bacteria, and reduce inflammation in the gut.
- Reduced arthritis pain. Several studies have reported positive effects in people who adopted a plant-based diet compared to those who ate meat. Research shows that people who subsist on a plant-based diet benefitted by having less swelling, pain, and morning stiffness.
- Improved brain health. Research has shown a link between the condition of the heart and the condition of the brain. Heart disease, then, can have a detrimental effect on the brain. Conversely, a diet that is high in antioxidants, vitamins, and minerals, like a whole food, plant-based diet, can provide numerous benefits for the heart and brain. Studies show that people on a plant-based diet suffer less from dementia (including Alzheimer’s) and have improved mood, clarity, and mental wellbeing.
- Enhanced immune function. The body’s immune system protects you against germs, bacteria, viruses, fungi, and toxins. The phytochemicals and antioxidants in plant-based foods, like fruits, vegetables, whole grains, legumes, nuts, and seeds have been shown to boost the body’s immune response and overall well-being.
- Lower food costs. In addition to having numerous health benefits, eating plant-based food can provide definite economic advantages. One study indicated that those on a plant-based diet could reduce their grocery bill by 25% to 29%, compared to those on a traditional meat diet.
While it has been proven that a plant-based diet is the best option for overall health, it should be kept in mind that avoiding meat, and yet eating lots of sugary, and other refined, processed foods is also not conducive to good health. You should seek to aim for not just a plant-based diet, but a well balanced, whole-food, plant-based diet that will be nutrient dense with plenty of vitamins, minerals, and antioxidants.
If you would like to improve your well-being but the thought of giving up meat completely seems too hard, why not experiment with going without meat for one day a week; perhaps on Mondays? You could call it your “meatless Mondays.” If things go well, and you feel encouraged, you can increase to two or three days a week. In a short while you will begin to experience a greater sense of well-being, and will want to experience more. Why not go for it?
Sources:
- https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2808910#:~:text=In addition to health benefits, less expensive than omnivorous diets.
- https://www.healthline.com/nutrition/vegan-diet-benefits#reduce-arthritis-pain
- https://www.eatingwell.com/article/291622/the-health-benefits-of-eating-a-plant-based-diet-and-how-to-get-started/
- https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/
- https://www.statista.com/topics/3377/vegan-market/#topicOverview
- Photo by: Farhad Ibrahimzade