The Science behind a Plant-Based Diet

Prevent, reduce and reverse diseases

The medical effects of chronic diseases persist with little improvement, even though pharmaceuticals, for these diseases, are released annually. This is because these pharmaceuticals don’t treat the underlying cause — DIET.

Have you wondered why you aren’t able to stop your diabetes or cholesterol medication? It’s because the fundamental problem is not acknowledged well. 

Veganism is steadily becoming one of the most popular diets around the world. “Eat more plants,” is something you might have heard at least once in your life when asked what you could do for an improved lifestyle. Being a true statement, let’s understand the science behind it. 

A plant-based diet is packed with fruits, vegetables, whole grains, legumes (beans, lentils, chickpeas), nuts, seeds, and spices. It does not include animal products (beef, chicken, fish, dairy, eggs), processed foods, and oils. A vegan diet composes of a lot of veggies too, but it’s not necessarily a plant-based diet because you could be munching on Oreos and drinking beer all day, which is contrary to what we’re discussing here today. 

Increase your heart health

A plant-based diet is a nutritional regimen that has been scientifically proven to prevent and even reverse these modern-day plagues. It’s no surprise that fresh fruits, veggies, and legumes have essential nutrients and unsaturated fat (the good kind of fat, which should still be taken in moderation), which are suitable for your heart health.

Eating more plant-based foods tends to lower your saturated fat intake, which tends to lower your cholesterol levels, foods like cheese, ghee (clarified butter), butter, and red meat are flooded with saturated fats. Consuming a plant-based or merely a vegan diet can reduce the risk of dying from heart disease by 42%, according to research done by the National Institutes of Health.

Plant-based diets have also been found to help regulate blood sugar, which can reduce your risk of type 2 diabetes.

So hey, choose beans over beef today, your heart will thank you. 

Improved Skin

The growth hormones present in dairy are to facilitate the growth of a baby calf into a 400 pound fully grown cow. When we drink cow’s milk, we combine it with our hormones, which is why milk is many times correlated with hormonal acne.

According to the National Institute of Health, eliminating dairy has been linked to acne, and increasing your fruit and vegetable intake adds micronutrients to your diet that are related to healthy skin, which will reduce inflammation caused by consuming milk.

I stopped consuming dairy for a month, and I can see a significant difference in my skin condition. I used to be prone to hormonal acne during that time of the month, but this time, I could see a change in my skin.

If your skin is prone to inflammation-causing acne, I highly recommend cutting back on dairy, big time. I am not asking you to stop; I urge you to switch to plant-based milk (they are yummy!).

Take care of your skin, nourish it, pamper it and give it time. 

Lower the Risk of Cancer

According to the World Health Organization, about one-third of all cancers can be prevented by factors within your control, including diet.

For instance, eating legumes may reduce your risk of colorectal cancer by about 9–18%. Research also suggests that eating at least seven portions of fresh fruits and vegetables per day may lower your risk of dying from cancer by up to 15%.

A plant-based diet also contains soy products, which reduces the risk of breast cancer. Avoiding animal products also helps eliminate the risk of prostate and colon cancer; this is because with a plant-based diet, you devoid of smoked or processed meats and meats cooked at high temperatures and dairy, which also slightly contributes to prostate cancer

Cancer prevention is another area in which diet has been found to have a significant impact. According to Cancer Council Australia, “healthy eating is a first step in reducing your cancer risk.”

In its Eat for Health guide, the Cancer Council recommends doubling your serve of vegetables at mealtime, trying a new fruit each week, including vegetables with your lunch, and adding extra vegetables to all recipes.

Lose excess weight

Do we even need science to prove how our weight is related to our diet, and that how we can effectively lose weight, healthily by eating those damn veggies?

An increasing number of people are turning to plant-based diets in the hope of shedding excess weight. According to reports that plant-based foods are more effective for weight loss than the diets they are compared to other diets. 

Plant-based diets have long been recommended for weight loss since vegetables tend to have more nutrients and fewer calories than animal products, don’t we already know this?

More Energy 

You might wonder athletes or bodybuilders don’t get enough nutrients without consuming dairy or meat, that’s what I thought, I was wrong. After watching “The Game Changers,” I realized, a plant-based diet provides all of the nutrients your body needs for training and competition.

This documentary not only provides scientific facts but also A LOT of examples of athletes and bodybuilders. Research shows, a plant-based is high in carbohydrates, low in fat and rich in vitamins, minerals, and antioxidants, it can support and improve your athletic performance. 

I highly recommend you to watch The Game Changers movie you haven’t already, or if you don’t have 1hr and 52mins, you can read what these athletes have to say about their plant-based diet in 3 mins. 

Eat Consciously, Choose Better

Practice mindfulness with your meals and everything you eat in between. Think about the consequences of what you choose to eat now in the longer run. It’s okay to indulge in treats every once in a while, but be aware of your cravings and their triggers.

Choose wisely, your body (and your loved ones) will thank you later.

What do you think? Let me know your thoughts.