Health Benefits of a Plant-Based Diet
You have probably heard the term “plant-based” or plant forward” at some point in your life. You might be asking yourself, “What’s the best diet for me?”. In true medical professional fashion, a registered dietitian would answer with, “it depends”. In this introductory blog, we’ll discuss what a plant-based diet is and the health benefits that result.
Contrary to popular opinion, a plant-based diet is not the same as a vegan diet. One person’s plant-based diet will vary to the next. Some people decide to decrease their animal consumption while others cut most of it out altogether. Whether you choose to limit your animal protein intake or cut it out, by adding more plants to your diet you will still reap the benefits.
Plants (fruits, vegetables, nuts, seeds, legumes) are the only food group that contain fiber. If you know anything about fiber, it’s very important for a balanced diet. Fiber can help lower cholesterol, regulate bowel movements and can assist with weight loss/maintenance. The beautiful thing about fiber is it helps keep you full which in return can prevent someone from overeating. The recommended amount of fiber per day is 25-35 grams per day, but most Americans get about half of that. If you’re struggling to get fiber in your diet, set a goal to get at least 10 grams per meal. If you eat 3 meals a day, then voila!, you’ve hit a great goal for fiber intake!
If you’re struggling with constipation and/or diarrhea, fiber may be the answer. There are two types of fiber; insoluble and soluble. Insoluble fiber is found in dried beans, oats, and bananas. Soluble fiber is found in whole grains, nuts, berries and the peels of apples and pears. Soluble fiber is often referred to as “roughage” because it does not dissolve in water like insoluble fiber does. Both types are fiber are helpful for constipation whereas you might want to stick with more soluble fiber that can help with diarrhea. Typically, those who have a diet in plants have overall better bowel movements!
Another benefit to eating plants is the antioxidants that come with it. Those who choose to follow an anti-inflammatory diet will typically have a diet high in plants because of what antioxidants do for us. Antioxidants fight free radicals in our body. Free radicals can cause cell damage which has been linked to illness and aging. Have you heard of the “Blue Zones”? This is a term given to a region of the world where chronic disease is low and the individuals live longer. When their diets were examined, it was found to be high in plants.
Plants are very helpful in lowering cholesterol. As mentioned above, there are two types of fibers. Soluble fiber can reduce the absorption of cholesterol in your bloodstream. If you’re struggling with lowering your LDL cholesterol (the “bad” cholesterol), adding in 1-2 more servings of plants can be very beneficial to hit your goal.
If those reasons alone don’t have you sold on adding more plants to your diet, maybe the cost savings will. Have you noticed the price of groceries increasing, including meat? What item tends to be the highest cost on your grocery receipt: meat? By decreasing the amount of meat you eat and adding in some more plant proteins such as beans or even chickpea pasta– you can really save money in your wallet.
