Are you thinking of switching to a plant based diet and are wondering what the benefits are? Here are 11 amazing benefits of eating a plant based diet.
As we get older, our diet becomes increasingly important in keeping us healthy. More and more we are finding that our diet is one of the most important factors in keeping us healthy.
If you are like me you want to eat a diet that is both delicious and the healthiest for your body. As someone who has been eating a plant based diet for over 2 years, I wanted to know all of the health benefits that I was getting when I first started.
You are going to learn all about how a plant based diet is great for weight loss, reversing heart disease, type two diabetes, and living longer in general.
After learning about all of health benefits you are going to be a pro and extra motivated to switch to a plant based diet.
This post is all about the health benefits of a plant based diet!
What is a plant based diet?
The term "plant based diet" has become somewhat trendy and people use it to describe a wide variety of eating styles (I even heard someone recently describe themselves as "plant based" because the only meat they ate was fish - spoiler that's not a plant).
For our purposes, I am going to use the term plant based diet to refer to either a Vegan or Vegetarian diet.
What is the difference between a vegan and a vegetarian diet?
This is a great question and I get asked this all the time. A vegan diet excludes meat, fish, dairy, eggs and any other animal derived products.
On the other hand a vegetarian diet just focuses on plant based foods but they still eat some forms of diary such as milk or cheese along with egg whites.
Increases Life Span
Map of the blue zones of longevity where people live longer than the rest of the world
People who eat meat have been found to die younger than their vegetarian friends (Study by Orlich, Singh, and Sabate).
In March 2000, Michel Poulain and Giovanni Mario Pes were studying longevity. They discovered that while there were many places throughout the world where individuals lived to be over 100 years old, there were certain areas where they found higher numbers of people who lived past 100. They called these areas "the Blue Zones." (Click here to visit the Blue Zones website)
The Blue Zones are regions in the world where people live the longest. The blue zones are are places like Okinawa, Japan; Sardinia, Italy; Nicoya Peninsula, Costa Rica and Ikaria Greece to name a few.
Since the Blue Zones were geographically diverse, the researchers looked to see what characteristics they shared that could be helping their citizens to live so long. What they discovered was that People who live in these places tend to have common characteristics such as being very community oriented, active throughout their day and eat a plant based diet (source). Read more about the Blue Zone research in Dr. McDouggal's The Starch Solution
How does a plant based diet help people live longer?
There are many factors at play when someone lives long but one of them seems to be inflammation levels in the body. When you eat inflammatory foods such as meat your body responds by trying to fight off whatever might be causing harm which causes inflammation for days after consumption.
On the other hand people who eat low inflammatory diets such as a plant based diet have been found to not only reduce inflammation levels but also lower their risk of many diseases that are closely tied to high amounts of inflammation in the body.
In fact, this study found out that people who eat meat on average live shorted lives when compared to those who do not eat meat. In addition, they discovered how much shorter is determined by what type and quality of meats you consume.
For example, there was a significant difference between men age 50-65 years old with similar cholesterol levels consuming less than one serving per day vs more than three servings daily for cardiovascular disease mortality over 20 years later (study) .
The results were even stronger for red or processed meats. Men in the same age range who ate less than one serving of these meats per day had a 31% lower risk for cardiovascular disease mortality compared to the men eating more than three servings daily. For every additional type of meat consumed, their risk increased by 13%. (link)
Prevents (And Even Reverses) Heart Disease
Countries around the world are seeing an increase in deaths from cardiovascular disease due to our transition into more Westernized diets rich in animal products, processed foods high sugars or refined carbohydrates, along with low physical activity.
In addition to being low in fat and high in fiber which helps lower cholesterol levels naturally over time. A plant based diet is great for heart health! When you focus on eating more whole foods like fruits, vegetables, legumes (beans), nuts, seeds, and whole grains your heart gets some major benefits. Studies show that people who eat these types of foods have a lower risk heart attacks or strokes even if they already had heart problems before switching to this type of diet . ”- Author Name Here
Eating a plant based diet can prevent heart disease. In fact, a study conducted by researchers from the Harvard TH Chan School of Public Health and other leading universities found that people who ate more plant based foods were 32% less likely to have heart disease compared with those who regularly consumed meat or dairy
Different studies show different benefits for cardiovascular health but they all seem to agree on one thing. Those who eat a plant based diet are at lower risk for heart disease (study).
Countries that have the lowest rates of cardiovascular diseases tend to be places where their citizens live much different lives than those in North America or Europe. For example, countries like Japan and China consume very little dairy but they also do not see nearly as many cases of heart disease, obesity and other diseases we see in places like the US.
Perhaps even more exciting than just preventing heart disease - research has shown that eating a plant based diet can actually reverse heart disease that has already started.
Dr. Dean Ornish is a cardiologist. He first started noticing a connection between diet and heart disease early in his career. He started treating people with traditional medicine and also by having them switch to a plant based diet. What he discovered was that patients eating a plant based diet were actually able to reverse heart disease that they had already acquired.
Dr. Ornish found that for those who switched to a plant based diet, their heart disease reversed by as much as 80%. For those eating the traditional Western diet, there was no change in how well they were doing (study).
This was great news but it wasn’t enough for Dr. Ornish and his team. They wanted to find out exactly what was causing this amazing change.
Dr. Ornish and his team started doing experiments on mice who had been fed a high fat diet similar to the standard Western diet. The mice would eat as much food as they pleased which lead them becoming obese, having diabetes and developing heart disease over time like we would see in humans.
Once the mice were reaching middle age, they started to receive a plant based diet and continued eating as much food as they wanted. Within months of switching to this new type of diet , their heart disease disappeared and became healthy again! (Dr. Dean Ornish Undo it!; Eat More Weigh Less; Reversing Heart Disease)
Dr. Ornish repeated these studies with larger animals like pigs who are physiologically similar to humans The results were nearly identical. (Dr. Dean Ornish Undo it!; Eat More Weigh Less; Reversing Heart Disease)
He then went on to conduct studies with his patients who had already been diagnosed with heart disease. He told them they only have two options - either changing their diet or having surgery that comes along with a lot of risks and potential complications. His goal was not just reversal but to completely eliminate heart disease from their lives.
In just three months, 88% of this group was able to see an improvement in the function of their arteries and a reduction blood supply going to the areas that were damaged during a heart attack. Within one year over 50% showed complete reversal with no symptoms remaining which is something almost unheard of in modern medicine. (Dr. Dean Ornish Undo it!; Eat More Weigh Less; Reversing Heart Disease)
Once word got out about these positive results, people wanted to know if it was really possible for a person to eat a plant based diet and completely get rid of their heart disease. The answer is yes but not everyone can do it, which brings me to my next point...
The reason why some were able to successfully reverse heart disease was because they were willing and able to completely change their diet. They had to let go of all the foods that contributed to developing heart disease in the first place - things like dairy, meat, fatty meats and processed junk food (Dr. Dean Ornish Undo it!; Eat More Weigh Less; Reversing Heart Disease).
For those who could not give up these types of foods entirely, there is still hope. It is possible to use a plant based diet and still enjoy the occasional treat every now and then but this will not be enough for some people in order to reverse heart disease completely.
Conclusion: You can reverse heart disease simply by switching to a whole foods plant based diet.
Weight Loss
Another great benefit is you will lose weight when switching to a plant based diet because it fills you up naturally without adding in extra calories from oils or processed foods like most animal products contain. Many studies show that vegetarians are actually leaner than non-vegetarians which helps give them an advantage over heart disease and obesity related diseases (studies).
It has also been shown that when you eat a plant based diet, your body actually becomes more efficient at burning calories on its own. This is known as becoming better adapted to the food you are eating (study).
Not only will lose weight but you will also lose weight faster. Research shows that when you make a transition to a plant based diet, it’s possible for your body to shed about five pounds of excess fat within the first week alone! This is because animal products are high in cholesterol and saturated fats which have been shown to be stored as body fat rather than being burned as energy (study).
For those who are used to eating a plant based diet and have lost weight, they often come up with different ways of losing even more. Once you reach your ideal body weight or leanness that is healthy for you, it’s possible to maintain this level by simply watching the amount of processed foods and sugars you eat every day.
What seems to be the common theme among those who have succeeded in losing weight and reversing heart disease? It’s as simple as changing your diet from a processed one that is high in animal products to whole foods plant based diet with lots of vegetables, fruits, legumes, seeds etc.
For more information on losing weight on a plant based diet check out this article that I wrote here.
Prevents (And Reverses) Type 2 Diabetes
Research done on people with Type II Diabetes found that those following a low-fat vegan diet improved blood sugar and cholesterol levels better than participants using diabetes medications. Another study showed similar results but demonstrated an increase in insulin which helped diabetics reduce or stop using their medications (Dr. Michael Greger: How Not To Die).
Another study shows that people with type two diabetes who switched to a vegan diet were able to reduce or stop taking medication and increase insulin production within six months. Their blood sugar levels returned back close to normal as well (study).
The reason a vegan diet is so helpful in preventing type 2 diabetes is because it is low in fat and high in fiber which helps regulate the body’s ability to remove excess sugar from blood. Insulin can also be regulated by increasing the intake of whole foods such as fruits, vegetables and legumes (study).
In addition, like heart disease, a vegan diet has also been shown to reverse type 2 diabetes. A study done on 17 diabetic participants showed that after only 22 weeks, all of them were able to reduce or stop taking medication (Dr. Michael Greger: How Not To Die).
Conclusion: A plant based diet has been shown to prevent type II diabetes while a vegan diet that
Lowers Risk Of Stroke
A plant based diet lowers risk of stroke because it is low in saturated fat and high in fiber which has been shown to naturally lower cholesterol levels over time (study). It’s also beneficial for the brain as well. A vegan diet has been proven to reduce or stop strokes from happening by breaking down bad plaque that blocks blood vessels, decreasing inflammation, increasing blood flow and lowering blood pressure (study).
Another study shows that a vegan diet lowers cholesterol levels which reduces the risk of stroke in most people. This is because high amounts of saturated fat from animal products have been shown to be stored as body fat rather than being burned as energy (study). In addition, another important benefit of a plant based diet is that it reduces the risk of blood clots which result in a stroke. Blood clots can be caused by excess cholesterol and fat blocking up arteries (study).
A vegan diet also lowers your chances of having a high blood pressure stroke, especially if you are at an increased risk for heart disease or have been diagnosed with hypertension (study).
Cancer Prevention
A vegan diet can also help prevent cancer. A study done on over 65,000 women showed that those who ate the most legumes had a 20% lower risk of getting breast cancer (study). The reason for this is because they are high in fiber which binds to carcinogens and removes them from the body before they have time to damage cells (Dr. Michael Greger: How Not To Die).
Another study shows that a vegan diet can lower your risk of getting colorectal cancer by 35% as well as prostate and breast cancer because it has been shown to remove carcinogens from the body before they have time to cause damage (Dr. Michael Greger: How Not To Die).
Not only does this prevent people who eat meat from developing these kinds of cancer, but it also reduces the risk of recurrence and metastasis in those who have already been diagnosed (Dr. Michael Greger: How Not To Die).
A vegan diet has even been shown to slow down tumor growth by clearing out carcinogens which prevent them from multiplying as quickly. In a study done on mice with bowel tumors, they found that after being switched to a low fat, plant based diet the tumors grew half as quickly (study).
Not only does veganism prevent these cancer causing carcinogens from developing in your body but it also reduces inflammation which is another cause of cancer. This is because meat has been shown to stimulate an inflammatory response that can be linked to colon and prostate cancers (study).
Alzheimer's Disease
Even a vegan diet can help prevent Alzheimer’s disease by preventing inflammation in the brain. Not only does this benefit people who have already been diagnosed with Alzheimer’s, but it can also help prevent the disease from happening in those who are at a higher risk.
Two new studies have lined increased vegetable and fruit consumption with increased cognitive ability and reduction in Alzheimer's disease (see here).
In addition to preventing this neurodegenerative condition, eating vegan reduces your risk of getting Parkinson's disease as well because it prevents inflammation which has been linked to both diseases (study).
Skin Conditions
Eating a plant based diet reduces your risk of developing skin conditions like acne and rosacea. This is because it has been shown to reduce inflammation in the body which can help with these kinds of inflammatory skin diseases. (Nina and Randa Nelson: The Clear Skin Diet)
Not only does this benefit people who already have skin problems, but eating vegan also helps clear up acne because it is low in fat and high in antioxidants, both of which are linked to reduced acne.
In addition to reducing your risk of skin conditions like these, veganism also helps reduce the severity of them when they do occur because it has been shown to speed up the healing process.
Nina and Randa Nelson are twins who healed their acne through Diet. The book The Clear Skin Diet tells Nina and Randa's story and shows pictures of how bad their acne was and how they cleared their skin by going vegan. It also gives a great explanation backed by research as to why the standard American diet promotes acne. (Nina and Randa Nelson: The Clear Skin Diet)
I also noticed a huge change in my complexion when I switched to a plant based diet. My skin is particularly triggered by dairy and when I eat a low fat vegan diet my skin improves quickly!
It is also said that eating vegan also helps reduce the appearance of wrinkles and fine lines because it improves your skin’s moisture retention. This prevents dryness which is linked to premature aging.
Asthma
Eating vegan also reduces your risk of developing asthma by reducing inflammation in the body which has been linked to this respiratory disease.
Not only does eating a plant based diet reduce one's chances of getting asthma, but it can help with existing cases by clearing up mucus that is blocking airways. This study found that after switching to a vegan diet for only 22 days, people who had asthma experienced reduced inflammation and improved lung function which helped them be able to breathe easier (study).
In addition to preventing this respiratory disease from ever happening or improving its severity if it does occur, eating a plant based diet also prevents COPD by reducing the amount of free radicals present in the body which are linked to the disease (study).
It Can Improve Or Reduce Pain From Arthritis
For people who suffer from arthritis the pain can be chronic and debilitating. Like many conditions previously mentioned, people with Arthritis have a lot of inflammation. The vegan and vegetarian diets reduce the inflammation and improve and reduce people's pain. (source)
Plant-based diets are good for the arthritis because they feature foods that are anti-inflammatory. These foods help to reduce swelling of joints and tissues, one of the main symptoms of arthritis.
One of these foods is avocados. Avocados contain oleic acid which has shown to be helpful in fighting inflammation on joints. Avocados are also a source of Vitamin B6 which helps to fight inflammation as well.
Another food that is anti-inflammatory is ginger. Ginger is good for fighting arthritis because it has been found to be beneficial in reducing pain and inflammation due to arthritis, according to a study published by Arthritis Research & Therapy .
The main nutrient in ginger, gingerol has been found to reduce inflammation and pain. Ginger is also known for its anti-nausea properties which makes it good for reducing nausea due to arthritis as well.
Mood
One final benefit of a plant-based lifestyle is that many people feel happier and more in control over their food choices, which can lead to better overall health!
Plant based diet improves mood
A plant based diet can also improve your mood by reducing inflammation in the body which is linked to anxiety and depression (study).
Not only does veganism reduce one's risk of developing these conditions, but it has been shown to help those who do have them as well by lowering their levels of cortisol. In addition to reducing the risk and impact of anxiety and depression, eating vegan also helps reduce symptoms like fatigue which can further improve one's overall mood. This is because it increases vitamin C intake and reduces inflammation which helps improve sleep.
Conclusion
The benefits of a plant based diet are infinite when it comes to preventing disease. It can help prevent or reduce the risk of strokes, cancer, heart attacks and even Alzheimer’s because it prevents plaque from building up in blood vessels which reduces inflammation
This post was all about the health benefits of a plant based diet!
You might also enjoy this article about how a plant based diet helps you lose weight!
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