What is a Plant-Based Diet?
A diet that mainly focuses on plants as a source of diet. A plant-based diet is an umbrella term that includes a diet based on plants.
The idea is to make plant-based foods the central part of your meals. A plant-based diet emphasizes fruits, vegetables, and legumes and limits foods like meats, dairy, and eggs.
A 'plant-based' diet is a broad category that consists
- Vegetarian
- Vegan
- Lacto-ova-vegetarian
- Lacto-vegetarian
- Pescetarian
- Flexitarian
Plant-based diets encompass a wide range of dietary patterns that contain low amounts of animal products and high amounts of plant products such as vegetables, fruits, whole grains, legumes, nuts, and seeds. They do not need to be vegan or vegetarian.
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Why Plant-Based?
A plant-based diet is often one of the best ways to achieve good health.
Eating a wide variety of plant-based foods provides all the protein, vitamins, fiber, minerals, and other essential nutrients the body needs.
Eating a plant-based diet does not mean quitting meat and other animal products. It means your meals are mainly plants, comprising vegetables, whole grains, and fruits.
Lowers Blood Pressure
High blood pressure can lead to hypertension and increase your risk for a cardiac event or stroke.
Evidence suggests that sticking with a plant-based diet can reduce blood pressure. Usually, these foods present higher chances of consuming potassium, which helps lower blood pressure.
Meat and most animal foods contain little to no potassium, and overindulgence can raise blood pressure and cholesterol.
Plant-based foods also contain more fiber and less fat, so they typically have fewer calories. It helps you maintain stable blood pressure.
Keeps the Heart Healthy
A plant-based diet has linked with heart health. Reducing meat intake that is high in saturated fats and cholesterol reduces the risk of cardiac events, heart damage, or coronary artery disease.
It makes sense to use the natural preventive power of plant-based foods to protect your heart. Keep up with nutritionally dense foods like leafy greens and whole grains to work wonders to maintain a healthy heart.
Helps Prevent Diabetes
Those who eat a plant-based diet lower their risk for type 2 diabetes compared to their meat-eating counterparts.
Maintaining a healthy and nutritious diet helps to improve blood glucose levels. That is because the diet (which is rich in fiber plant compounds) slows down the absorption of sugars in the bloodstream.
Sticking to a plant-based diet is also very useful in managing existing diabetes. Doctors typically advise patients with type 2 diabetes to maintain a low-calorie diet that includes fruits, vegetables, and whole grains.
Generally, these foods also help to improve insulin sensitivity and reduce inflammation making it easier to manage the disease.
Decreases Risk of Cancer
Most notably, the benefits of eating a plant-based diet are not limited to preventing diabetes and heart disease.
A low-fat, whole foods plant-based diet and a healthy lifestyle also improve your chances of avoiding cancer risks.
Improves Mental Health and Well-Being
A diet centered around whole plant food can control depression and improve well-being and daily functioning.
Studies are showing how a healthier gut microbiome contributes to better mental health. Inflammation in the gut, which often results from a diet high in refined, processed foods, is linked to anxiety and depression in many people.
More importantly, a nutritious, plant-based diet filled with antioxidants, vitamins, and minerals can protect the brain from oxidative stress and free radicals.
It boosts an individual mental health and well-being and lower levels of depression and anxiety.
The benefits of a plant-based diet are clear. It is the best strategy for optimal wellness and has the potential to dramatically improve human health.
To optimize these benefits, we want to make sure we are eating the best possible stuff. Make sure you understand what comprises a healthy plant-based diet.
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Tips for a Plant-Based diet:
Here are some tips to help you get started on a plant-based diet
- Eat lots of vegetables & legumes. Fill half your plate with vegetables and pulses (dal) at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole. Build these meals around beans, whole grains, and vegetables.
- Change the way you think about meat. Have smaller amounts initially and later erase them from your diet. Use it as a garnish instead of a centerpiece.
- Choose good fats. Fats in nuts, nut butter, seeds, and avocados are particularly healthy choices. You can always opt for plant-based milk for your tea and coffee.
- Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.
- Go for vegetables and greens. Try a variety of vegetables and green leafy vegetables such as spinach, broccoli, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.
- Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.
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SUMMARY:
A plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains.
Plant-based diets are linked to several health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes, and cognitive decline.
Plus, transitioning to a more plant-based diet is an excellent choice for the planet.
Regardless of the type of whole-food, plant-based diet you choose, adopting this way of eating is to boost your health.
The popularity of plant-based diets continues to grow all over—and for good reasons. All because a plant-based diet can help you achieve your wellness goals, whether you want to lose weight, maintain good health, or eat better.
Plant-based diets are a wellness-focused lifestyle.
