nutrition

5 Benefits of Going Plant-Based

Plant based diets have been a hot and trending topic for a few years now. Many people argue that it’s harder to obtain nutrients however current scientific research suggests otherwise. Diets low in animal products and high in plant based foods have been proven to be healthier and provide so many benefits! These benefits range from improving overall health to directly reducing pollution associated with animal agriculture. 

I have personally been plant based for 5 years now and have not looked back! I love the benefits that come with eating plants and I also love how much more energized I feel.

So, in order to motivate you with your health transition, I will be providing 5 reasons why a plant based diet is amazing for you and our planet. Remember, the goal isn’t to become vegan, it’s to become more plant based and conscious of where our food comes from 🙂 

1. You will reduce inflammation in your body

If you consume animal products such as meat and cheese, there is strong evidence that you probably have high levels of inflammation. Inflammation is beneficial when it’s against bacteria or foreign pathogens. However, the common Western diet causes chronic inflammation which alters the way that we feel and promotes disease in the long run. Inflammation can manifest as many things in the body such as pain, fatigue, swelling and redness. This is why diets that are high in animal products are typically linked to acne and rosacea. 

In contrast, a plant based diet is full of nutritious ingredients that contain helpful molecules like phytonutrients, antioxidants and fiber which reduce the effects of inflammation. 

Thus, when you enjoy a plant based diet, you are also able to enjoy the anti-inflammatory properties that come with it! 

2. You will lower your cholesterol levels

Cholesterol is crucial for us to survive and is necessary in a healthy diet. However, our bodies can produce more than enough for us to live and thrive. Therefore, we do not need to directly consume cholesterol in order to have it in our bodies. Unfortunately cholesterol is found in virtually all animal products making the population vulnerable to conditions associated with high levels of cholesterol in the blood. High levels of cholesterol promote heart disease, high blood pressure, and various other health conditions.

In contrast, a plant-based diet has no cholesterol (yep you read that right, NO cholesterol!) and very little saturated fats. Many studies have also shown that people who make the change to a plant based diet have reduced their blood cholesterol by more than 30%, decreasing their risk of certain conditions and diseases.

3. You will decrease your risk of developing Type 2 Diabetes

Unfortunately, more and more people around the world are developing Type 2 Diabetes because of their diet. Type 2 diabetes used to be only associated with adults and was commonly referred to as Adult-Onset diabetes. However, in recent years more children are being diagnosed as Type 2 Diabetic due to improper diet and lack of exercise. Various studies have shown that animal products like red and processed meats can increase the risk of type 2 diabetes. Thus, you will radically reduce your chances of acquiring type 2 diabetes if you leave animal proteins behind. 

Whole plant-based diets are recommended as a powerful tool for preventing, managing, and reversing type 2 diabetes. 

4. You will reduce the amount of toxins and oxidative stress in your body

Many animal products need to be treated with chemicals in order to extend their shelf life and freshness. Two common chemicals known to have side effects used by the industry are sulfates and sodium-nitrate. Sulfates are commonly added to food items to prevent the growth of bacteria and fungi, preserve color, and freshness. However, sulfates can produce asthma like symptoms according to the United States Food and Drug Administration. 

Sodium nitrate is commonly used as an additive in hotdogs, bacon, deli-meat, and jerky. This chemical is a bit more dangerous because it is associated with risk of heart disease. Many animal products are coated with chemicals that are only used to benefit the manufactures whereas a whole grain vegan diet will remove the vast majority of the chemicals associated with animal products. 

5. It’s the best thing you can do for the planet

Alright so if you’re like me, you care about the planet and the precious wildlife that inhabits it. Animal Agriculture is the leading cause of pollution, deforestation, habitat loss and ocean dead zones. It’s also responsible for the unnecessary slaughter of 3 billion animals each day. To put that into perspective, our human population would be extinct within days if we were killed at that rate- that’s crazy!

In the Amazon rainforest alone, cattle ranching surprisingly accounts for 80% of deforestation rates. Animal Agriculture is not sustainable because in addition to the land needed to actually raise the livestock, an extensive amount of land is used to grow animal feed. Water use is crucial because the animal needs it to survive, and it’s also needed to grow food for the animal. It’s estimated that you will need more than 2,000 gallons of fresh water in order to produce only one pound of beef in the United States. This means that one pound of beef has an equal amount of water that a human would need to drink in 3,785 days (10.3 years)!

By making the conscious change to a plant-based diet, you can reduce the demand for animal agriculture and directly help our environment. And by becoming plant-based, you will also save an average of 100 animal lives yearly, which feels pretty cool when you think about it! 😎

Here are some quick tips that helped me go plant based:

  • Documentaries are full of great and credible information! Check out the documentaries The Game Changers, What The Health, Cowspiracy and Forks Over Knives on Netflix.
  • Become more conscious of what you’re eating. Thinking of the process your food has to go through really helps you make better food choices.
  • Try doing your own research and have fun with it! I strongly encourage having a healthy relationship with food ⚡️

⚡️If you would like help in making healthier food choices, feel free to check out my one-on-one virtual health coaching service!⚡️


Sources

American College of Cardiology President: Why Cholesterol Still Matters. (2019, January 13). Retrieved from https://www.forksoverknives.com/wellness/why-cholesterol-still-matters/

A Vegan Diet for Diabetes Control. (n.d.). Retrieved from https://www.pcrm.org/news/health-nutrition/vegan-diet-diabetes-control

Barbaresko, J., Koch, M., Schulze, M. B., & Nöthlings, U. (2013). Dietary pattern analysis and biomarkers of low-grade inflammation: A systematic literature review. Nutrition Reviews,71(8), 511-527. doi:10.1111/nure.12035

Katherine Zeratsky, R. (2020, April 18). The unhealthy preservative hiding in processed meats. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/sodium-nitrate/faq-20057848

Ferdowsian, H. R., & Barnard, N. D. (2009). Effects of Plant-Based Diets on Plasma Lipids. The American Journal of Cardiology,104(7), 947-956. doi:10.1016/j.amjcard.2009.05.032

Lowering Cholesterol With a Plant-Based Diet. (n.d.). Retrieved from https://www.pcrm.org/good-nutrition/nutrition-information/lowering-cholesterol-with-a-plant-based-diet

McWilliams, J. (2014, December 15). We’re Eating Ourselves to a Warmer Planet. Retrieved from https://psmag.com/environment/gluttony-global-warming-eating-warmer-planet-96495

Pan, A., Sun, Q., Bernstein, A. M., Manson, J. E., Willett, W. C., & Hu, F. B. (2013). Changes in Red Meat Consumption and Subsequent Risk of Type 2 Diabetes Mellitus. JAMA Internal Medicine,173(14), 1328. doi:10.1001/jamainternmed.2013.6633

Perkins, S. (2018, December 17). Are Sulfates in Food the Same as Nitrates? Retrieved from https://healthyeating.sfgate.com/sulfates-food-same-nitrates-3150.html

Sutliffe, J. T., Wilson, L. D., Heer, H. D., Foster, R. L., & Carnot, M. J. (2015). C-reactive protein response to a vegan lifestyle intervention. Complementary Therapies in Medicine,23(1), 32-37. doi:10.1016/j.ctim.2014.11.001

Sodium Nitrite: Indications, Side Effects, Warnings. (n.d.). Retrieved from https://www.drugs.com/cdi/sodium-nitrite.html

Type 2 diabetes. (2020, August 26). Retrieved from https://www.mayoclinic.org/diseases-conditions/type-2-diabetes/symptoms-causes/syc-20351193 

What You Need to Know About Sulphites. (n.d.). Retrieved from https://www.unlockfood.ca/en/Articles/Food-technology/What-you-need-to-know-about-sulphites.aspx

7 Things That Happen When You Stop Eating Meat. (2019, July 02). Retrieved from https://www.forksoverknives.com/wellness/7-things-that-happen-when-you-stop-eating-meat/

2 thoughts on “5 Benefits of Going Plant-Based”

  1. We went plant-based together with my mom, mainly to help her with her arthritis, about a year ago..and we did see results. After about 6 months, her blood tests started coming out better and better, since the inflammation was significantly lowered 🙂 However a little tip, would be to make sure to take a B12 supplement and also possibly iron supplements.

    Liked by 1 person

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