2 reasons why plant-based eaters are healthier

When you eat plant-based you are eating for your health. You’ll be healthier now. You’ll grow old with fewer health issues. And there’s a good chance you won’t die young from a health condition.

Many studies have shown plant-based diets:

• Reduce the risk of heart disease by 25-30% (1,2)

• Prevent weight gain (3)

• Reduce the risk of type 2 diabetes by 50% (4)

• Lower high blood pressure (5)

• Reduce cholesterol levels to a similar extent as medications (6,7)

• Lower the risk of certain cancers (1,8)

• Reduce the risk of developing fatty liver disease by 20% (9)

• May improve mental health and well-being (10)

• May even be protective against dementia (11)

• Reduce the risk of early death (2,13)

• And plant protein meat swaps reduce the risk of early death by 34% (14)

With these remarkable benefits, it’s not surprising that plant-based diets are now included in guidelines as key components of a healthy lifestyle for the prevention of heart disease (15) and cancer (16). And, considering the two top causes of dying young in the UK (17) are cancer (42%) and heart disease (21%), switching to a plant-based diet is a great way to protect yourself!

Want to know how plant-based eaters do it? Here’s how…

1. Plant-based eaters don’t eat meat

I am stating the obvious, I know. But it’s the main difference and it’s the most important. And here’s why…

• Processed meat such as bacon, sausages, ham, salami, smoked and canned meat is classified as a class-1 carcinogen by the World Health Organisation (WHO)(18). This means there is strong evidence that eating them causes cancer.

• The WHO has also classified all red meat (beef, veal, lamb, pork, goat etc.) as class-2 carcinogens. This means they are probably cancer-causing.

• All meat, including white meat like chicken(19), has high levels of saturated fat and cholesterol. These are associated with increased risks of heart disease (20).

• Dairy and eggs are high in saturated fat. Eggs are high in cholesterol too (20). Plant-based eaters, and vegans of course, who exclude these from their diets benefit even more.

• Meat and dairy contain hormones and antibiotics. These are given to livestock to make them grow quicker and for disease control. These can have a negative impact on your health in many ways (21).

2. Plant-based eaters eat more healthily

When you fill your plate with vegetables, fruits, grains, pulses, beans, nuts and seeds, your body gets healthier. Here’s how…

• Fruit and vegetables contain protective bioactive compounds such as antioxidants, polyphenols, fibre, vitamins and minerals. These reduce antioxidant stress. They also lower blood levels of VLDL and LDL cholesterol (the bad types). And they help you maintain a healthy weight.

• In fact, a higher intake of fruit and vegetables is associated with a reduced overall mortality risk, by any cause (23). That’s pretty incredible!

• Plant-based protein sources such as beans, legumes, pulses, and soy not only lower VLDL and LDL-cholesterol levels. They reduce your risk of cancer and diabetes too (25).

• Whole grains are rich in phytochemicals, antioxidants, vitamins, trace minerals, fibre, and protein. They are so nutritious that eating more of them is associated with lower blood pressure, reduced risk of heart disease (26), reduced risk of some cancers (27,28), reduced risk of developing diabetes (29), and having a lower body weight (30).

• Nuts and seeds are pack with vitamins, minerals, protein and fibre. Eating lots of them has shown to lower total cholesterol and LDL cholesterol and is associated with reduced risk of heart disease and cancer mortality (31,32).

This is why when you eat plant-based you are eating for your health. Every plateful helps you get healthier! And stay healthy, for life.

REFERENCES

This post was inspired by and sources content from the Vegan Food & Living article ‘Why do vegans live longer? The real reasons why a plant-based diet can increase longevity’ written by the registered nutritionist TJ Waterfall. Thank you!

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