Whether you're a long-time plant-based dieter or just starting out on a plant-based diet, getting a balanced diet is something that can be achieved with good planning without much skill.
A properly planned plant-based diet can have a number of health benefits but make sure it includes essential nutrients such as vitamins B12 and D, bone-building calcium, as well as iron, zinc and omega-3 fatty acids.
A vegetarian diet, which includes fortified foods, is associated with better health because it is high in dietary fiber, includes a high supply of foods rich in folate, vitamins C and E and the minerals potassium and magnesium.
A high intake of fruits and vegetables, low levels of sodium (salt) and saturated fat, all mean that a vegetarian diet has many health benefits.
Below are the five main benefits of this type of diet.
1. It can help you lose weight
For some, the desire to lose a few pounds is motivation enough to switch to a vegetarian diet.
A US study comparing the quality of a vegetarian diet with other diets showed that a healthy vegetarian diet has the lowest energy intake, the best fat profile and the highest levels of dietary fiber, compared to omnivore and lacto-ovo diets. vegetables.
High fiber intake means meals are more filling, making you less likely to snack and may be better at connecting you to your hunger cues.
Other studies support the fact that, in general, vegetarians tend to be slimmer and at a healthy weight.
In one study, over an 18-week period, a low-fat vegetarian diet helped participants lose 4.2 kg more than those on a control diet.
An additional benefit is that a vegetarian diet is usually low in saturated fat so there is no need to restrict calories.
2. Heart health
Enjoying a diet full of vegetarian-friendly foods such as whole grains, legumes, fruits and vegetables is associated with a lower risk of heart disease, including stroke.
3. It can help balance sugar in the body
Following a vegetarian diet can help those with diabetes.
People who eat a vegetarian diet reduce their risk of developing type 2 diabetes.
Including grains in the diet helps to stabilize blood sugar because grains help digest food slowly, as a barrier for the body.
Including grains in the diet helps to stabilize blood sugar because grains help digest food slowly, as a barrier for the body.
If you want to achieve the blood sugar benefits of a vegetarian diet, make sure you include plenty of whole grains in your meals.
4. Can reduce the risk of some cancers
Cancer incidence is expected to increase in the next few decades.
This increase is thought to be due in part to lifestyle factors including obesity, lack of exercise and diet.
Eating more plant-based foods including legumes, fruits and vegetables and reducing your intake of red or processed meat have been shown to reduce the risk of cancer.
Research examining the effects of a plant-based diet seems to show that the best results for all types of cancer are found in a plant-based diet.
5. May be beneficial for gut health
The digestive system depends on the community of microbes (bacteria, yeast and viruses) that live in the digestive tract.
Our understanding of this vital community of living organisms is evolving and we now know that it affects how we think, feel and stay healthy.
Research suggests that by changing the foods we eat, we can very quickly and successfully change our digestive systems for the better.
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