Benefits of Plant-Based Eating
A healthy diet can help reduce your risk for cancer. One-third of Americans are actively reducing their meat and dairy consumption (Consumer Insights). Today, in our Superior Natural’s November blog, we are going to talk about the benefits of plant- based eating.
Several studies have shown that choosing a plant-based diet can reduce the risk of cancer, improve the cholesterol, and lower blood pressure have been well researched. Also, the healthcare practitioners recommend this way of eating as many have seen incredible results from their patients (Heaver, 2016). There are 2.3 million people that identify as vegetarian, but only 850,000 as vegan in Canada. In addition, flexitarians represent the largest growth opportunity for plant-based foods (Wunsch, 2020).
Lower Blood Pressure
High blood pressure, or hypertension can increase the risk for health issues, including heart disease, stroke, and type 2 diabetes. Several studies have shown that choosing plant-based diet can reduce blood pressure. A meta-analysis explored data from 39 studies and concluded that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets - the diet eating plants and meat (Yokoyama, 2014). And another study published in 2016 found that vegetarians had a 34 percent lower risk of developing hypertension than nonvegetarians (Chuang, 2016).
2. Decrease Cancer Risk
The American Institute for Cancer Research points out that the best way to source cancer-protective nutrients, including fiber, vitamins, minerals, and phytochemicalls, is to eat a diet rich in vegetables, fruit, grains, beans, nuts, seeds, and some animal foods. Plant foods can help people get the nutrition they need in order to stay healthy (Lawler, 2020).
3. Lower the Cholesterol
Diets high in saturated fats, trans fats can raise cholesterol levels, it can be found in meat, dairy products, and eggs. High cholesterol can lead to fatty deposits in the blood, which increases heart attack risk. Plant-based diet do the opposite. Plants are very low in saturated fat and free of cholesterol. Plants are also rich in soluble fiber, which helps lower cholesterol. Soluble fiber slows the absorption of cholesterol and reduces the amount of cholesterol the liver produces.
According to a review of 27 studies published in The American Journal of Cardiology, shifting from the animal related products diet to plant-based diet helps lower LDL cholesterol by 15% at most. (Lawler, 2020).
All in all, plant-based diets essentially focus on whole grains, beans, fresh produce, seeds, and nuts. If you want to adapt to a plant-based diet, you do not need to give up all animal-related products. It is important to consider a person’s genetics, activity level, pre-existing medical conditions, and any nutritional deficiencies or food allergies. In particular, those who adopt a plant-based diet wisely ensure that they get adequate levels of vitamins and minerals, from B12 to omega-3 fatty acids.
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References:
Consumer Insights. (n.d.). Retrieved from Plant Based Food Association: https://www.plantbasedfoods.org/marketplace/consumer-insights/
Chuang, Shao-Yuan et al. “Vegetarian diet reduces the risk of hypertension independent of abdominal obesity and inflammation: a prospective study.” Journal of hypertension vol. 34,11 (2016): 2164-71. doi:10.1097/HJH.0000000000001068
Hever, Julieanna. “Plant-Based Diets: A Physician's Guide.” The Permanente journal vol. 20,3 (2016): 15-082. doi:10.7812/TPP/15-082
Lawler, Moira. 9 Scientific Benefits of Following a Plant-Based Diet. 17 January 2020. <https://www.everydayhealth.com/diet-nutrition/scientific-benefits-following-plant-based-diet/>.
Wunsch, N.-G. (2020, December 1). Vegetarianism and veganism in Canada - statistics and facts. Retrieved from Statistics: https://www.s
Yokoyama, Yoko et al. “Vegetarian diets and blood pressure: a meta-analysis.” JAMA internal medicine vol. 174,4 (2014): 577-87. doi:10.1001/jamainternmed.2013.14547
