The idea of a plant based diet has been around for thousands of years. It is considered better for your mind, body, and overall wellness. Today, it has become a buzzword that is only going mainstream. Wondering what a plant-based diet is? A plant based diet broadly comprises whole grains, vegetables, fruits, legumes, seeds, and nuts. It diet doesn’t mean you can’t eat meat. It’s just that your meals will have more plants than before.
Plant-based diet boosts the immune system and contains nutrients that you can’t source from other kinds of foods. This kind of diet is full of antioxidants and phytochemicals that keep your body cells healthy and supports the immune system in indefinite ways. Do you know that the American Heart Association has reported that a plant based diet can reduce the risk of stroke, diabetes, certain cancers, and cholesterol?
Let’s move ahead and understand how a plant based diet is healthy for you.
Keeps the Weight in Check
A plant-based diet such as beans, peas, lentils, and chickpeas forms a majority portion of the diet and helps in keeping the weight down. Calorie-wise, plant based diet is a game-changer if you’re looking to shed modest weight. Reducing the weight also helps you reduce the risk of heart diseases. Don’t know how to eat a plant based diet to lose weight? Just eat 3/4 cup of the above foods every day, for a month. A plant-based diet will give you the desired results.
Keeps Blood Pressure in Balance
People with blood pressure problems should switch to a plant based diet. Such a diet is one of the best non pharmacological ways to keep blood pressure in balance. People with higher blood pressure problems can benefit the most. According to the Journal of Hypertension by Warwick Medical School, a plant-based diet can lower blood pressure. In the long run, it can eradicate the problem. In today’s fast-paced world, people are prone to hypertension more than ever. A plant based diet can make all the difference and keep you fit and healthy.
Keeps Diabetes at Bay
You can reduce the complications related to diabetes by following plant based diet recipes. Eating fruits, legumes, veggies, whole grains not only improves immunity but also improves blood sugar control of the body. It helps people with diabetes respond to insulin more proactively. More body weight is directly related to diabetes. The more the fatty tissue in the body, the more resistant are cells to the insulin. A plant-based diet is low in fat hence keeps cholesterol levels minuscule.
Decreases the Risk of Cancer
Researchers suggest that a plant-based diet is one of the best ways to source cancer-protective nutrients. Plants contain loads of minerals, vitamins, fibre, phytochemicals, and nutrients and form a rich and balanced diet. Eating natural foods promotes a healthy weight. The National Cancer Institute has also cited that people who are on a vegetarian diet have a 22% lower risk of developing cancer-related to colorectal.
How to Start a Plant-Based Diet?
- Eat lots of vegetables: Every day, one should eat at least half a plate of vegetables at both lunch & dinner. Including plenty of delicious and colourful vegetables can help you get started. You can pair the vegetable dishes with guacamole, hummus, etc.
- Pick good fats: A plant-based diet doesn’t mean your body doesn’t need fats. You should include healthy fats such as olives, seeds, nut butter, avocados, and olive oil. These are healthier choices for fats which a plant-based diet can be enjoyed with.
- Start with whole grains for breakfast: One should start their day with a whole-grain breakfast. Granola, oatmeal, barley are some of the excellent choices you can make. You can also add some seeds, fresh fruits, and nuts on the side.
- Go for green vegetables: Spinach, Collards, Kale are some of the popular green leafy vegetables. You should try a variety of green vegetables. Preparing them by steam, stir-fry, or grill can preserve the nutrients and give a delicate flavour.
- Fruit for dessert: For your sugar craving, you should eat a juicy peach or a ripe muskmelon for dessert. A nice slice of watermelon can do the trick too. Fruits are super healthy and contain natural sugar which doesn’t harm the human body.
A plant-based diet is a whole package offering carbs, essential vitamins, protein, fats, and minerals. The antioxidants present in plants can go around our body neutralising free radicals such as bacteria, viruses, and toxins. The diet also reduces inflammation in our bodies. Hence, keeps the brain strong and helps you live longer.