Emily Brennan
Find out how a whole foods plant-based diet can help you be healthier.
Lots of people want to include more fruit and vegetables into their diets for all sorts of reasons, but the health benefits of eating a balanced, plant-based diet are increasingly difficult to ignore.
By shifting the focus of your diet away from meat, dairy and eggs, and towards fruits, vegetables, wholegrains, beans, pulses, seeds and nuts in their natural and unprocessed forms, you’ll unlock a whole host of health benefits.
Not only will you naturally start to become more aware of what an amazing variety of produce is available, along with all the delicious recipes and flavour combinations you can explore, but you’ll also discover the positive effects it can have on your health in both short and long term.
For clarity, in this article we are talking about whole plant-based foods in their natural and unprocessed forms, for example a sweet potato prepared and cooked at home, rather than a packet of sweet potato fries from the supermarket.
So, what are some of the health benefits of joining the plant-based revolution?
Better digestion
Eating a plant-based diet that includes a variety of wholegrains, legumes, vegetables, and fruit is a huge advantage for your digestive system, as it increases the diversity of your gut microbiome, according to this study published in 2017. This can lead to improved gut health, and, as a result, better overall health and wellness.
The fibre factor
Plant-based foods are also naturally high in fibre, and according to the British Nutrition Foundation, most adults are only getting about two-thirds of the daily recommended fibre intake in their diets. Fibre is found naturally in plant-based foods, and by consuming these in their natural form it can lead to a number of health benefits, including lower cholesterol, better bowel health, and more stable blood sugar levels.
More energy
By replacing sugary, processed snacks with plant-based alternatives, you’ll start to notice improved focus and better concentration to see you through the day. For example, if you replace that mid-morning chocolate biscuit with a handful of mixed nuts, you’ll notice that the energy will be released slowly and steadily rather than in a quick release of sugar followed by a crash. One of my favourite afternoon snacks is a sliced apple with nut butter, which stops any crisp cravings in their tracks and leaves me feeling full until dinner.
Improved heart health
According to the World Health Organisation, in 2020 heart disease was the number one cause of death worldwide, responsible for 16% of the world’s total deaths. It's usually associated with a build-up of fatty deposits within the arteries and an increased risk of blood clots. However, a 2019 study from the Journal of the American Heart Association found that middle-aged adults who ate diets higher in plant-based foods and lower in animal products had a lower risk of heart disease.
Diabetes management and prevention
In 2009, a study of 60,000 people showed only 2.9% of people on a vegan diet had type 2 diabetes, compared to 7.6% of those eating a non-vegetarian diet. A 2018 review suggests that adopting a plant-based diet could help people with diabetes achieve and maintain a healthy weight, and better manage their medication requirements.
Reduced risk of some cancers
Leaving processed red meats like bacon, sausages, hot dogs, and cured meats off your plate, means you’ll be cutting out a whole range of foods that have been categorised as Group 1 carcinogens by the International Agency for Research on Cancer (IARC).
Better skin
Fruits and vegetables have a high water-content, and consuming more of them, more often, means your skin will look brighter and more hydrated. There is also growing evidence to support a whole-food plant-based diet in the prevention of skin ageing.
Better sleep
Maybe it’s knowing that their food choices have had a positive impact on their overall health, but many followers of plant-based diets report improved sleep patterns. The good news is that tryptophan, which plays a role in both the production of serotonin, a mood stabiliser, and melatonin, which helps regulate sleep patterns, can be found in several plant-based foods including nuts and leafy greens.
Want to eat more plant-based?
There are plenty of great health reasons to try including more plant-based meals in your diet. Not only that, but eating less meat means fewer animals in factory farms, lower water consumption, and a lower impact on climate change.
If you're still unsure, why not spend a weekend trying out some new plant-based recipes that contain only natural, unprocessed ingredients? Or how about dedicating just one day a week to eating only plant-based meals?
Plant-based options are growing
You don’t have to eat only whole plant-based foods to still do good for yourself and the world. There are so many other great plant-based products out there, ranging from meat-free burgers to dairy-free chocolates and cheeses. When enjoyed as part of a balanced diet, these foods are super tasty and better for animals and the environment.
You can check out some of our plant-based recipes here.
What can I do to have an impact?
Want to impact the lives of animals raised for food? Take action now by signing our petition.
