Plant Based Diet – Benefits and Tips

What is Plant-Based Eating

Most of us are familiar with the food pyramid designed by the USDA. The purpose was to help Americans visualize the portions for each food group that are considered best for optimal health and nutrition. The first version dates back to 1992 and pictured a pyramid with the largest base representing bread, rice, cereal, pasta, and the next layer of vegetables and fruit. The third layer of the 1992 food pyramid represents dairy products, meat, nuts, beans, eggs, fats, oils, and sweets in the smallest section on the top.

After going through several different versions over the years, the most recent rendition is a circular plate (known as “My Plate”) with four divisions of fruits, grains, vegetables, and proteins, and a cup near the plate representing dairy. Grains and vegetables are the most significant portions on the plate. Most Americans recognize this as a balanced way to approach nutrition. However, much research has surfaced recently about the merits of plant-based eating.

Worldwide Participation in Plant-Based Diet

Many countries already practice plant-based eating, and the results indicate this isn’t bad. Several statistics quoted in Michael Greger’s “How Not to Die “are thought-provoking.

– “As one of the largest producers of fruits and vegetables, only 7% of the adult population in India eats meat of some kind, but they do eat a large quantity of legumes and green, leafy vegetables, and their colon and rectal cancer rates are relatively rare.

– Based on a study of tens of thousands of adults in the United States and Canada, people who cut out all animal products, including fish, dairy, and eggs, appear to have a 78% reduced risk of diabetes.

– Plant-based populations (in rural Africa and plant-based Chinese populations) appear to suffer one hundred times fewer heart attacks compared to Americans of the same age.”

People in the United States are catching on to the trend. While only 2% of Americans identify as vegans, research indicates that over 50% have plant-based products in their homes, and searches for plant-based recipes have increased by 85%.

Benefits of Eating More Plants

• Immune Function is Enhanced
• Gut Health is Improved
• Inflammation is Reduced
• Reduced Risk of Certain Types of Cancer, including colorectal and prostate cancer
• Cognitive Health is Improved
• Reduced Risk of Heart Disease, Stroke, and other cardiovascular conditions
• Easier to Maintain a Healthy Weight
• Better control of your blood sugar helps to prevent diabetes

While it may feel like a big leap to completely change your diet to a plant-based one, start small. There are some simple steps you can take to incorporate more fruit and vegetables, which can benefit every individual. The American Heart Association has plenty of great recommendations, but here are a few to get started.

1. Add sliced fruit, nuts, and seeds to your morning bowl of cereal
2. Add chopped vegetables to eggs or potatoes
3. Keep raw veggie sticks accessible and handy
4. Pack dried fruit or nuts as a snack on the go
5. When your sweet tooth attacks, reach for fresh fruit instead of candy
6. Also, create your favorite recipes with a plant-based twist

Even small changes can make a big impact! What we eat definitely has an effect on our overall health. Check out our article on Tips to eat healthier.