You’ve probably heard the phrase “eat your vegetables” for as long as you can remember. While it might sound like an old-school piece of advice, it’s actually a timeless suggestion that’s backed by solid scientific evidence and can make a big difference in your overall health. Plant-based foods offer a wide range of health benefits, which is why more and more people are opting for a plant-based diet. Keep reading to learn what a plant-based diet is, how it can benefit your body, and how you can make small, sustainable changes to bring more plants into your daily routine.
What is a plant-based diet?
With the rise of diets that focus on little to no meat, it’s easy to get lost in the growing number of plant-based options out there. Vegan, vegetarian, flexitarian, and plant-forward diets all prioritize plant-based foods, but each has its own unique approach. A vegan diet consists entirely of plant-based foods, excluding anything derived from animals, such as meat, fish, dairy, and eggs. Vegetarians, on the other hand, mostly eat plant-based foods but may still include dairy and eggs in their meals. Flexitarians are mostly plant-based eaters but occasionally enjoy meat or fish. Lastly, a plant-forward diet emphasizes plant-based foods in a way that doesn’t completely rule out meat. In this style of eating, meat might be included, but it’s typically not the star of the meal.
Real results from plant-based eating studies
Let’s take a closer look at some of the potential health benefits of plant-based eating based on the latest research.
Plant-based diets can improve body weight, cholesterol, insulin sensitivity, and liver fat: One study examined the effects of a low-fat vegan diet on body weight, insulin resistance, cholesterol, and liver fat in 244 overweight adults over a 16-week period. Participants were randomly assigned to either a low-fat vegan diet or a control group with no dietary changes. The vegan diet, consisting mainly of vegetables, grains, legumes, and fruits, led to a significant reduction in body weight (average loss of 14.11 lbs), cholesterol (total and LDL cholesterol dropped by 0.5 mmol/L and 0.4 mmol/L, respectively), and insulin levels (reduced by 21.6 pmol/L), compared to the control group. Additionally, liver fat content in the intervention group decreased by 34.4%, whereas no significant changes were seen in the control group.
Plant-based diets can improve body mass index, body weight, fat mass, and insulin sensitivity: In another study, researchers looked at the impact of plant protein within a plant-based diet on weight management and insulin resistance in 75 individuals with overweight or obesity. Over the course of 16 weeks, those in the plant-based group showed a notable improvement in body mass index (-2 kg/m²), body weight (-14.33 lbs), and fat mass (-9.48 lbs), as well as a reduction in insulin resistance, compared to the control group. The study concluded that the increase in plant protein consumption (about 19.2g) was linked to a 1.94 lb decrease in fat mass, underscoring the benefits of plant protein over animal protein in managing weight and improving metabolic health.
Plant-based diets can lower the risk of colorectal cancer: A large study involving 77,659 adults over 7.3 years found that vegetarians had a 22% lower risk of developing colorectal cancer compared to non-vegetarians. Vegans specifically saw a 16% reduction in risk, while vegetarians who ate dairy and eggs had an 18% lower risk, and those who consumed fish had a 43% lower risk. Flexitarians also showed an 8% reduced risk, reinforcing the potential protective effects of plant-based diets against colorectal cancer.
Plant-based diets can improve gut microbiome diversity and abundance: A study comparing vegan, vegetarian, and omnivorous diets among 101 healthy adults found that plant-based diets were linked to more diverse gut microbiomes, with higher levels of beneficial bacteria like Bacteroidetes. This bacterium plays an important role in protecting the gut from harmful pathogens, digesting fiber, and supporting overall gut health. The study noted that while diet certainly influences gut bacteria, lifestyle factors, including physical activity and other habits, may also play a significant role in shaping the microbiome.
What exactly makes plants so healthy?
So, what makes plants so beneficial? Plain and simple, plants offer a wealth of health benefits due to their nutrient-rich profile and low saturated fat content. By focusing on whole foods like fruits, vegetables, legumes, and whole grains, you can increase your intake of essential vitamins, minerals, and fiber, all while lowering your risk of various health conditions at the same time. A primary reason these diets are so beneficial is their high fiber content, particularly viscous or soluble fiber. This type of fiber dissolves in water and forms a gel-like substance that slows digestion, promotes feelings of fullness, and helps manage cholesterol levels, blood sugar, and weight. Foods rich in viscous fiber include oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium. Plant-based diets are also effective for weight management since plant foods are generally lower in calories and fat compared to animal products. In addition, these foods contain natural compounds like polyphenols, flavonoids, and phenolic acids, which recent studies suggest may help prevent weight gain by inhibiting fat accumulation.
Easy ways to eat more plants
Transitioning to a plant-based diet doesn’t have to be overwhelming. There’s no need to dive in all at once—take it slow and steady! Remember, plant-based doesn’t mean you have to completely eliminate all animal-based foods from your meals if that doesn’t feel right for you. The goal is simply to incorporate more plant-based options onto your plate. Here are a few helpful tips to get started:
Start slow and start small: There’s no need to completely revamp your diet in one go. In fact, trying to do too much at once can be counterproductive. Instead, begin by making small adjustments, like going meatless one day a week. Swap out your usual snacks for plant-based alternatives, such as dehydrated veggie chips instead of beef jerky, or carrots and hummus instead of salami. You could also try plant-based meat substitutes like veggie burgers or plant-based chicken. While these substitutes can be fun, they shouldn’t replace whole vegetables or plant proteins, but they can make the transition easier while still enjoying familiar tastes.
Snack smart: Swap your processed potato chips for plant-based options like vegetable chips, carrots and hummus, or a handful of nuts.
Let animal protein take a supporting role: Instead of making meat the center of your meal, think of vegetables as the star! Revitalize your favorite dishes, like hearty stews or lasagna, by adding more vegetables and cutting back on the meat. Try experimenting with new veggies and explore umami-rich ingredients, like mushrooms or nuts, to bring that savory, meaty flavor. If you have meat lovers in your household, consider offering them the option to add meat as a topping or sauce rather than making it the main event.
Explore new ways to enjoy protein: It’s time to put the “meat-only protein” myth to rest! You might be surprised to learn how many plant-based foods can provide you with plenty of protein. Beans, lentils, nuts, and seeds are not only nutritious but also packed with protein. For example, just one cup of chickpeas provides 15g of protein, and one ounce of almonds (about 23 nuts) contains 6.2g of protein. Don’t forget about soy products like tofu, tempeh, and edamame—half a block of tofu has 23g of protein.
References: 1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health 2. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2773291 3. https://www.researchgate.net/publication/328794144_A_plant-based_diet_in_overweight_individuals_in_a_16-week_randomized_clinical_trial_metabolic_benefits_of_plant_protein 4.https://www.researchgate.net/publication/273322989_Vegetarian_Dietary_Patterns_and_the_Risk_of_Colorectal_Cancers 5.https://www.researchgate.net/publication/323556460_Assessing_the_Influence_of_Vegan_Vegetarian_and_Omnivore_Oriented_Westernized_Dietary_Styles_on_Human_Gut_Microbiota_A_Cross_Sectional_Study