Eating habits that are largely plant-based or plant-forward emphasize foods derived from plants. This includes whole grains, legumes, beans, nuts, seeds, and oils in addition to fruits and vegetables. It doesn’t imply that you abstain from all animal products and are a vegetarian or vegan. Instead, a greater part of your diet is made up of meals from plant sources.
Harvard Health Publishing research espouses that plant based eating patterns such as the Meditteranean diet reduces risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function. This diet comprises plant-based foods, it also occasionally contains dairy products like cheese and yogurt, as well as meats and desserts.
Similarly, Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.
There are several different interpretations of Plant based diet:
- Vegetarian Diet Individuals who are vegetarian may eat cheese, eggs, and milk, but they do not eat meat, such as chicken, pork, and beef. Instead of meat, they lean on plant-based protein.
- Vegan Diet These people choose to forgo animal products altogether (including milk, cheese, and honey) and exclusively eat plants as part of a vegan lifestyle.
- Raw Vegan Diet Others may follow the aforementioned rules and eat only raw, plant-based foods.
- Flexitarian Diet Some people are more flexible. They try to simply cut down on their meat intake and eat a diet that’s primarily filled with plants but with some animal products here and there.
According to extensive research into plant based eating habits the following are some benefits:
- It supports the immune system
Plant diets contains some nutrients that can not be found in other foods. Plants are a good source of vitamins, minerals, phytochemicals, and antioxidants that help keep your body balanced and your cells healthy so that your immune system can work at its peak.
A healthy immune system is essential for reducing your risk for cancer because it can recognize and attack mutations in cells before they can progress to disease.
2. Plant foods reduce inflammation
The vital nutrients found in plants help your body to reduce inflammation. The same microscopic phytochemicals and antioxidants that strengthen your immune system also circulate throughout your body removing toxins from processed foods, pollution, bacteria, viruses, and other sources.
According to Murray, “plants have antioxidants that snare all these so-called free radicals that can upset your body’s equilibrium.” It’s crucial to consume a plant-based diet and pay attention to your body’s cues about which foods are best for you if you want to reduce inflammation.
Prolonged inflammation has been related to cancer and other inflammatory illnesses like arthritis and can harm the cells and tissues in your body. You might be protected by a plant-based diet because it eliminates some of the risk factors for these illnesses.
3. A plant-based diet helps maintain a healthy weight.
You eliminate many of the things that cause weight gain if you eat primarily plant-based diets. Including exercise will put you on the road to weight loss.
Excess weight causes inflammation and hormonal imbalance. If you are overweight or obese, your risk is higher for 12 different types of cancer including colorectal, post-menopausal breast, uterine, esophageal, kidney and pancreatic cancers.
4. Plants are high in fiber
Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management.
Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer.
5. Plant diet prevents many diseases
Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management.
Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer.
By: King Mawuli Apreku
