People switch to a “plant-based” diet for many reasons – to lose weight, feel more energized, reduce the risk of cardiovascular disease, reduce the amount of medication they need … There are dozens of grandiose reasons! To inspire you even more, here are the additional benefits of a plant-based diet. And if you decide to eat fewer animals, then download my mobile application with recipes for herbal dishes – delicious and simple, to help yourself.
- Decreases inflammation in the body
If you eat meat, cheese, and highly processed foods, your body’s levels of inflammation are likely to be elevated. Short-term inflammation (for example, after an injury) is normal and necessary, but inflammation that lasts for months or years is not normal. Chronic inflammation is associated with the development of atherosclerosis, heart attack, stroke, diabetes, autoimmune diseases, and others. For example, there is evidence that red meat increases inflammation and can trigger cancer. You can read about the danger of chronic inflammation and which foods cause it here.
A plant-based diet has a natural anti-inflammatory effect because it is rich in fiber, antioxidants, and other phytonutrients. However, it contains significantly fewer inflammation-provoking substances such as saturated fat and endotoxins (toxins released from bacteria and commonly found in animal products). Studies have shown that C-reactive protein (CRP), an indicator of inflammation in the body, is significantly reduced in people who eat a plant-based diet.
- The level of cholesterol in the blood drops sharply
Elevated blood cholesterol is a key contributor to cardiovascular disease and strokes, the two leading killers in the Western world. Saturated fat, found primarily in meat, poultry, cheese and other animal products, is one of the main causes of high blood cholesterol. Studies confirm that when switching to a plant-based diet, blood cholesterol levels drop by 35%. In many cases, this reduction is comparable to the results of drug therapy – but without many of the associated side effects!
- Supports healthy intestinal flora
Trillions of microorganisms live in our bodies, the aggregate of which is called the microbiome (the microbiota or intestinal flora of the body). More and more scientists are recognizing that these microorganisms are critical to our overall health: they not only help us digest food, but they also produce essential nutrients, train the immune system, turn genes on and off, keep gut tissue healthy, and help protect us from cancer. Research has also shown that they play a role in the prevention of obesity, diabetes, atherosclerosis, autoimmune diseases, inflammatory bowel disease, and liver disease.
Plants help build a healthy gut microbiome: the fiber in plants encourages the growth of “friendly” bacteria. But a diet that is not rich in fiber (for example, based on dairy products, eggs, meat), can promote the growth of pathogenic bacteria. Studies have shown that when choline or carnitine is consumed (found in meat, poultry, seafood, eggs, dairy products), gut bacteria produce a substance that the liver converts into a toxic product called trimethylamine oxide. This substance leads to the development of cholesterol plaques in the blood vessels and thus increases the risk of heart attack and stroke.
- There are positive changes in the work of genes
Scientists have made a remarkable discovery: environmental factors and lifestyles can turn our genes on and off. For example, antioxidants and other nutrients we get from whole plant foods can alter gene expression to optimize our cells to repair damaged DNA. In addition, plant-based diets, along with other lifestyle changes, lengthen telomeres at the ends of chromosomes, which help keep DNA stable. That is, cells and tissues, due to protection from longer telomeres, age more slowly.
- The risk of developing diabetes drops dramatically II type
There are a number of studies showing that animal protein, especially from red and processed meats, increases the risk of type II diabetes. For example, research Health Professionals Follow‑up Study and Nurses Health Study demonstrated that an increase in consumption of red meat by more than half a serving per day was associated with a 48% increased risk of diabetes over 4 years.
How are type II diabetes and meat consumption related? There are several ways: animal fat, animal iron, and nitrate preservatives in meat damage pancreatic cells, increase inflammation, cause weight gain, and interfere with insulin production.
You will dramatically reduce your risk of developing Type II diabetes by cutting out animal foods and switching to a diet based on whole, plant-based foods. Whole grains are particularly effective in protecting against type II diabetes. You are not mistaken: Carbs will actually protect you from diabetes! A plant-based diet can help reduce the symptoms of diabetes or even reverse it if a diagnosis has already been made.
- Maintains the correct amount and type of protein in the diet
Contrary to popular belief, excess protein (and it is likely if you eat meat) does not make us stronger or slimmer, much less healthier. On the contrary, excess protein is stored as fat (overweight, those who disbelieve – read the study here) or turned into waste, and it is animal protein that is the main cause of weight gain, heart disease, diabetes, inflammation and cancer.
The protein found in whole plant foods protects us from many chronic diseases. And you don’t need to track your protein intake or use protein supplements while following a plant-based diet: if you eat a variety of foods, you will get enough protein.
This article is based on material prepared by Michelle McMacken, Assistant Professor at the School of Medicine at New York University.