Plant-based eating patterns focus on foods essentially from plants. This does not include only vegetables and fruits, but also seeds, nuts, whole grains, oils, beans, and legumes. That doesn’t necessarily mean that you are vegetarian or vegan and should stop eating meat or dairy. Preferably, you are proportionately selecting more of your foods from plant sources.
Health benefits of eating a plant-based diet:
Most of us don't eat the suggested amount of fruits and vegetables, so making the most of your diet plant-based will be very nutritious. Fruits and vegetables are rich in vitamins, antioxidants, minerals, and fiber. Fiber is a nutrient that the majority of us don't get enough of, and it has lots of healthy benefits–it's perfect for weight loss, heart, stomach and blood sugar. But, besides that, science shows that people's main nutrition is generally better when they go after a vegetarian or vegan diet versus when they eat an omnivorous diet.
Research shows that people who follow a plant-based diet turn to have lower body mass indexes (BMIs) in comparison to the people who are on an omnivore diet. Besides, research shows that individuals who consume a vegetarian diet to drop weight are more fortunate not only at dropping pounds but also at maintaining to keep them off.
A healthy heart
Eating a plant-based diet may lower the risk of cardiovascular disease, and may develop other risk factors for heart disease by lowering blood pressure and cholesterol, as well as improving blood sugar control. Eating plant-based can also help reduce inflammation, which increases the risk of having heart complications by promoting plaque buildup in the arteries.
Lower diabetes risk
In disregard of your body mass indexes, following a vegetarian diet or a vegan diet lowers the risk of diabetes. Frankly, a study shows that meat-eaters have twice the risk of diabetes in comparison to vegetarians and vegans. Another study published in February 2019, shows that individuals who eat a plant-based diet have higher insulin sensitivity, which is a major key for maintaining healthy blood sugar levels.
Reduce cancer risk
Research often shows that regularly eating plenty of vegetable fruits, legumes and grains is related to lower cancer risk. Additionally, phytochemicals in plants that fight disease have been shown to put a stop to cancer. Studies also show a connection between eating red processed meats and increased cancer risk, especially colorectal cancer. So there's an advantage not only from just eating plants but also from replacing some unhealthy foods with those plant foods.
Here are some tips to help you kick off a plant-based diet.
Eat lots of veggies: make sure you make half of your plate filled with vegetables at lunch and dinner. Include many colors in choosing your vegetables. Snack on your veggies and dip them with salsa, hummus, or guacamole.
Reconsider your meat consumption: have fewer amounts. Use it as a garnish instead of making it the centerpiece.
Whole grains for breakfast: oatmeal, quinoa, barley, or buckwheat. Add nuts or seeds along with berries or your favorite fruit.