Health experts have long known that a diet centered around plant-based foods, such as fruits, vegetables, legumes and whole grains, is tied to a number of health benefits – and for good reason.

For starters, foods included in a plant-based diet are rich in vitamins, minerals and powerful antioxidants that are essential for your overall health. They are also free from the unhealthy fats and added sugars that typically plague meats and processed foods.

But the best part about adopting a plant-based diet is you don’t have to go full vegan to enjoy its wide range of benefits for your health, from weight loss to a lower risk of chronic diseases like cancer and diabetes.

Science-based benefits of adopting a plant-based diet

Below are some of the most touted benefits of following a plant-based diet:

1. Lowers the risk of heart disease

Following a plant-based diet may help lower your risk of heart disease by improving several risk factors linked to the disease, such as high blood pressure and high cholesterol levels.

Additionally, health experts find that by eating more fresh fruits and vegetables and less red meat, you protect the cells lining your blood vessels from inflammation and damage. Several studies have shown that damage to these cells can raise your risk of heart disease.

2. Helps ward off diabetes

Regardless of your weight, adopting a plant-based diet helps lower your risk of diabetes. Canadian researchers were able to prove this after studying the results of 13 clinical trials. They found that substituting plant protein for animal protein lowered markers of diabetes.

Other studies have shown that following plant-based diets resulted in weight loss and stable blood sugar levels, both of which are important for warding off diabetes or keeping it under control.

3. Protects against age-related mental decline

As it turns out, ramping up your intake of plant-based foods may keep your brain strong, especially as you age. In fact, research suggests that adopting a plant-based diet helps keep neurodegenerative diseases like Alzheimer’s at bay. Experts believe this has something to do with the brain-gut connection.

4. Lowers the risk of cancer

Research consistently shows that diets centered around fruits, vegetables and whole grains are associated with a lower risk of cancer. When combined with a reduced intake of red meats, sweets and processed foods, cancer risk could drop even further. Tomatoes, mushrooms and nuts are just some of the foods that have been widely studied for their potential anti-cancer effects.

5. Prevents excess weight gain

People who follow plant-based diets tend to have healthier weights than people who don’t. They’re also able to keep weight off more easily. As such, adopting a plant-based diet may help prevent obesity.

6. Supports the environment

Following a plant-based diet benefits the planet, too. Caring for livestock is a more expensive and less efficient process than growing food, which many people can do by themselves. Large swathes of forests are also cleared to make room for animal farms, dairies and meat plants, all of which leave huge carbon footprints.

Foods to eat as part of a plant-based diet

Following a plant-based diet means that your meals should primarily consist of plant-based foods. Take a look at this list of essential foods to include in your plant-based diet:

1. Vegetables – Vegetables are excellent sources of fiber, vitamins and minerals. Ideally, you should have a diverse array of vegetables in your diet. Include leafy vegetables like kale, starchy ones like squash and crunchy ones like broccoli.
2. Legumes – While plant-based diets allow fish and lean meat, opt for beans and lentils as your primary source of protein every so often. Besides being rich in protein, legumes are chock-full of filling fiber, too.
3. Fruits – Snacking on fresh fruits throughout the day is a great way to increase your intake of important vitamins and minerals. You can even enjoy fruits as a healthy dessert after a meal.
4. Whole grains – Quinoa, oats and wheat are rich in both fiber and complex carbs. This combination of nutrients helps boost digestion and may even prevent your blood sugar levels from spiking after meals.
5. Plant-based oils – Vegetable oils tend to be rich in bad fats that your body isn’t meant to consume, so opt for healthier oils like olive oil, almond oil, sesame oil and avocado oil.
6. Herbs and spices – Cooking with herbs and spices is a great way to infuse food with compounds that help support your overall health. You can even add spices like turmeric and cinnamon to your drinks.
7. Nuts and seeds – Nuts and seeds are some of the few plant-based sources of omega-3 fatty acids that your heart particularly benefits from.
8. Unsweetened drinks – Drinking coffee and tea as part of a plant-based diet can lead to a number of health benefits as well. Coffee keeps your mind sharp, while tea helps flush out toxins from your body.

A plant-based diet promotes the consumption of whole and nutritious foods like fresh fruits, vegetables, whole grains and legumes while still leaving enough room for fish, chicken and lean meat. To improve your health and ensure good nutrition, swap red meat, refined grains and processed foods for fresh, organic produce.

Sources:

FoodRevolution.org

VeryWellMind.com

GoodHousekeeping.com