There’s a general misunderstanding that a plant-based diet is not similar to a balanced diet. The fact is that plant-based nutrition is usually more beneficial and has higher nutritional content. A plant-based diet incorporates vegetables, beans, legumes, lentils, whole grains, potatoes, fruits, and nuts. The plant-based diet excludes meat products, including dairy and eggs.
The plant-based diet is gaining more popularity, and it is evident in the eateries menu, which has a spread of vegan and alternatives to animal products. It is the latest trend to which Millenials and Gen z are attracted.
Key facts
Plant-based diets formulated out of ingredients that have all levels of nutrients essential for the human body.
No meat products indicate better for the environment.
More and more people are converting to plant-based foods to eliminate poor health and chronic diseases such as mad cow disease, bird flu, swine flu, etc.
Killing animals can cause outbreaks and pandemics such as “COVID 19” that we are experiencing in 2020.
A plant-based diet is less in calories as opposed to a meat-based diet. It allows for a bigger and fuller meal. It includes whole foods like potatoes, beans, salad, and quinoa, and fresh fruits, which are fiber-rich. These food items can produce a feeling of fullness and for a more extended period, thus reducing hunger and helping with weight loss.
I have grown up in India, where a typical home-cooked meal includes dal, rice, roti, sabzi(curry), salad, and pickles.
Benefits
Health improvement Consuming more vegetables, grains, beans, and legumes can increase the daily fiber intake. Fiber is also known to reduce blood cholesterol levels. A plant-based diet can assist us in meeting our health goals. A plant–based diet is excellent for the gut’s health. It allows for better absorption of food; it supports the immune system and decreases inflammation. It helps in proper bowel management.
Prevents Type 2 diabetes
Meat contains saturated fat, which results in heart issues when consumed in excess amounts. Impaired glucose metabolism affects the health of the heart and causes autoimmune disorders. A decline in blood glucose levels can prevent many future complications.
Can help in Cancer fight
Research has shown that regularly eating plant foods, such as a family of colorful vegetables, fruit, whole grains and legumes (dried peas, beans, and lentils, kidney beans, chickpeas, soybeans) every day may lessen the risk of cancer and other chronic diseases like heart disease, diabetes, and obesity, and promote overall good health. Fruits and vegetables have naturally occurring substances called phytochemicals that provide plants their distinct colors and tastes. Plant-based foods contain antioxidants such as vitamins C and E and beta-carotene in abundance that may protect the cells from cancer-causing damage. Plant-based foods are naturally low in calories and high in fiber. Maintaining a healthy body weight is firmly linked to lower cancer risk.
Provides great athletic performance
Since a plant-based diet is rich in carbohydrates, low in fat, and high in vitamins, minerals, and antioxidants, it boosts athletic performance. Because a plant-based diet is typically high in carbohydrates, it may also offer performance advantages. Carbohydrates are the primary energy source during aerobic exercise, and a high-carbohydrate intake enhances endurance.
A plant-based diet offers more endurance and muscle strength. More and more popular athletes are moving towards a plant-based diet. Some of them are
Venus Williams a Tennis player
Lewis Hamilton Formula one Driver
Derrick Morgan NFL player
Tom Brady American Football player
Virat Kohli Captain of the Indian cricket team
“For heart health protection, your diet needs to focus on the quality of plant foods, and it’s possible to benefit by reducing your consumption of animal foods without completely eliminating them from your diet,” says Dr. Ambika Satija of the Department of Nutrition at the Harvard T.H. Chan School of Public Health
Other Key resources
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
https://www.hsph.harvard.edu/nutritionsource/2019/08/26/questions-plant-based-meat-alternatives/
https://www.health.harvard.edu/staying-healthy/the-right-plant-based-diet-for-you
Beautifully written! Thank you for sharing!