4 Reasons To Choose a Plant-Based Diet (And Ways to Eat More Plant-Based Foods)

Research has linked both processed and unprocessed meat to a higher mortality rate. On the other hand, scientific evidence shows that plant-based diets — those high in fruits, vegetables, nuts and whole grains — lower the risk of life-threatening diseases like cancer, diabetes, heart disease and so on. Here are 4 reasons you should reduce meat intake and eat more plant-based foods.

1. No need to count calories

Counting calories is hectic and it can turn into an obsessive behavior. But you can eat veggies, fruits and grains without worrying about portions. These foods are low in calories and rich in fiber so they’ll keep you full without adding excess calories. Consequently it will be easier to lose weight.

I may also note that these foods aren’t addictive, which means they won’t trigger bingeing or overeating.

2. Lower risk of diabetes

The International Diabetes Federation estimates that 390 million people are living with diabetes. And diet is a huge contributing factor.

In one study, researchers found that people who ate plant-based foods had a lower risk of type 2 diabetes compared to those who ate animal products like eggs, meat and dairy. These benefits were attributed to high fiber, antioxidants and reduced intake of saturated fats.

3. Lower blood pressure

High blood pressure increases risk of stroke and heart disease, so it’s important to keep it balanced. This study shows that vegetarian diets reduce blood pressure and even enhance weight loss.

Moderate intake of pastured eggs, grass-fed beef, and wild caught fish is less likely to hurt your blood pressure.

4. Plant-based foods improve skin health

Fruits and veggies are rich in nutrients that enhance collagen production, improve skin health and even lower risk of skin cancer.

Not only that, these foods have high water and fiber content – both are known to benefit the skin.

Ways to eat more plant-based foods

Transitioning to a plant-based diet can be a challenge for some. Use the tips below to change your eating habits.

  • Change how you serve food – fill half the plate with beans, veggies or grains and reduce the amount of your meat serving.
  • Increase intake of fruits and veggies. Doing this will help you eat more fiber even if you don’t cut out meat.
  • Apply avocado on bread instead of using butter.
  • Eat plant-based protein alternatives like edamame, tofu, beans and quinoa.
  • Set specific days for plant-based meals, for instance you could eat vegetarian meals every Thursday.
  • Eat plant-based snacks. Snack on nuts, fruits and salads to keep hunger at bay.

Is there anything stopping you from eating plant-based foods?

Related:
50 Hearty Vegetarian Recipes

119 comments

Adena Z
Adena Zabout a year ago

onegreenplanet.org has helped me not only cook delicious foods but, lose some of the weight that I have been wanting to do. cheers!

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Jim Ven
Jim Vabout a year ago

thanks for sharing.

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Jim Ven
Jim Vabout a year ago

thanks for sharing.

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Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

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Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

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Rhonda BC
.about a year ago

TYFS:)

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Kijmberley C.
Kijmberley Cabout a year ago

I eat plant-based foods as well! Thank you for the article!

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Christine Stewart
Christine Stewartabout a year ago

Almost all animal agriculture causes immense suffering, whether it is castration/dehorning/tail docking/debeaking without anesthesia, crowded uncomfortable living space, cramped terrifying transportation to the slaughterhouse, and finally the pain and horror of callous slaughterhouse workers incompetently ending the animals' lives...

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Alexander P.
Alexander Pabout a year ago

I eat mostly plant-based, but no need to go overboard and cut out entire food groups completely.

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Lloyd H.
Lloyd Habout a year ago

Well more Meta-analysis based fertilizer from the Children of the China Study. Both of the linked "science" are meta-analyses, in short their results are Agenda driven, through 'weighting' and 'corrections for", give any two statisticians the exact same data and you can have to totally antithetical results that are of equal validity. Speaking of the Grand Vegan/Vegetarian Holy Grail fake that was touted as the proof that Vegan diets were the alpha and Omega. It was really sad that when the actual data from the study proved that plant based diets actually caused a nearly 2x increase in all cancers. Then there is the fact that caloric deprivation, intentional or not, shows the same benefits as those touted above. Any diet that you can say will not cause weight gain no matter how much you eat is caloric deprivation, i.e. controlled starvation. Also there is the plain and simple fact that Soy(edamame, tofu, SPI, et alia) increases the risk for estrogen-dependent cancers of all kinds in men and women and early on-set puberty.
No thanks, I am going to stick with moderation, exercise and the Omnivore diet I am biologically designed to eat.

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