Help Boost Your Diet: 5 Benefits of Eating Plant-Based
Help Boost Your Diet: 5 Benefits of Eating Plant-Based
It seems that there has always been a stigma around the idea of eating vegetarian and vegan, because it may involve excluding one of the most major food groups the world relies on- meat products. However more recently, grocery stores shelves have been stocked with plant-based alternatives for everything down to plant-based cheese, chicken nuggets, and protein powder. As the result of researchers looking deeper into the reasons why vegetarians chose to continue with this naturalistic eating pattern, the popularity continues to grow.
Here are a few reasons why they may have made the change:
1. People who eat plant-based are more likely to be within normal body weight range.
According to a study conducted by Turner and McGrievy, they found that participants that who ate a more plant-based diet were more likely to have smaller body measurements, and less likely to be overweight. They even found that as little as a 5 percent decrease in body weight is linked to a lower risk of developing a chronic disease. If weight is something that your body struggles to maintain, eating a plant-based diet could be the key to help you gain your control back, along with lessening your risk of becoming overweight, potentially leading to more serious illness down the road.
2. Reducing meat intake can help prevent a variety of diseases.
There is an abundance of scientific studies that show that eating a plant-based diet shows positive correlations in the prevention of many diseases such as Coronary Artery Disease (CAD), Cardiovascular Disease, Type 2 Diabetes, Metabolic syndrome (obesity) and others. Some studies conclude that this is due to the high amount of nutrients
This is a photo captured from the Netflix documentary "The Game Changers", showing a blood sample from 2 athletes. The more clear plasma sample was taken from the athlete who ate a bean burrito with no meat, and the cloudy sample being the result of the other athlete eating a burrito with beef. It is a clear projection as to how you may feel after eating meat compared to eating something plant-based. Eating meat can thicken your blood viscosity as shown, and it may be harder to move around in your system, causing more of the saturated fats produced from meats to build up and cause blockage, leading to to the development of these chronic diseases.
3. It is better for the environment, and prevents animal mistreatment.
In countries such as The Netherlands where they eat primarily plant-based, much less GHG (greenhouse gas) emissions are given off due to the lesser need of factories, transportation, and the consumption of plant-based foods. A study conducted by Biesbroek (2018) shows that the production rates of food exceeds the consumption rates. Not only does this prove that we are wasting excess GHG emissions to produce and transport food we do not end up consuming, but we are also producing so many animals to supply us with food, where animal cruelty then becomes a common issue. Thousands of chickens, for example, are stuffed into giant coops where they cannot get adequate range of movement. And just like humans, this causes various health problems for the animals that we are not aware of when we consume it. However, the less meat the world eats collectively, the lesser of a need to squeeze these poor animals into cages where their destiny and quality of life is doomed, along with the quality of your food.
4. Increased feeling of wellness.
There are many reasons why eating plant-based may increase your feelings of wellness along the journey. The high amounts of vitamins and nutrients plant-based foods hold can contribute to so many other aspects of health other than disease prevention and weight control such as improved skin appearance, higher amounts of energy and focus, and feeling "lighter" overall. Along with physical health benefits come mental health benefits. According to Bonnie Beezhold's study, vegans and vegetarians reported "Results support and extend our previous studies that found vegetarians report better mood than non-vegetarians, suggesting that even less animal food intake is associated with better mood." I can say that since I have started to make the change, I am more energized and motivated to complete my daily tasks without hesitation.
5. You do not need to cut meat and dairy out completely!
https://meowmeix.com/breaking-down-the-plant-based-diet/
Most people turn away from becoming "plant-based" because that means they may have to give up their favorite fillet mignon dinner. However, there is no "right" definition to what a plant-based diet is, and it is referred to as more of an "umbrella" term for veganism and vegetarianism. In fact, according to Turner and McGrievy, "PBDs, including vegan and vegetarian diets, are based around fruits, vegetables, grains, and legumes, with vegetarian diets also typically including dairy products and eggs." This is a diet that YOU are in control of, whereas normally the diet tends to control you. Enjoy that steak dinner a little extra on your Friday cheat day!
Think about it!
Bottom line, there is no perfect definition to what a plant-based diet is. You don't need to completely cut out your favorite McDonald's hamburger cheat meal in order to adhere to this lifestyle. It is all about cutting down the amount you already take in in efforts to improve any aspect of your health and wellness. However, this may be a diet to consider if you struggle with maintaining a healthy weight, have a predisposition to, or suffer from any type of chronic illness. After doing extensive research, I have decided to start making the switch, and I did not realize how much making a change to my eating habits would help me in my everyday life, and I hope this will inspire you to try it out!
References
Psihoyos, Louie, director. The Game Changers. Netflix.
Turner-McGrievy, G., Mandes, T., & Crimarco, A. (2017). A plant-based diet for overweight and obesity prevention and treatment. Journal of geriatric cardiology : JGC, 14(5), 369–374. https://doi.org/10.11909/j.issn.1671-5411.2017.05.002
Biesbroek, S., Monique Verschuren, W.M., van der Schouw, Y.T. et al. Identification of data-driven Dutch dietary patterns that benefit the environment and are healthy. Climatic Change 147, 571–583 (2018). https://doi.org/10.1007/s10584-018-2153-y
Beezhold, B., Radnitz, C., Rinne, A., & DiMatteo, J. (2015). Vegans report less stress and anxiety than omnivores. Nutritional Neuroscience, 18(7), 289–296. https://doi-org.scroll.lib.westfield.ma.edu/10.1179/1476830514Y.0000000164
Morgan Murphy
Movement Science, Preventive Health and Physical Activity Senior at Westfield State University, considering Nursing/ Public Health programs following graduation in 2021.
www.linkedin.com/in/morgan-murphy5600
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