Why You Should Opt For a Vegetarian Diet

 The plant-based diet has made a significant difference in a world of processed foods and ready-to-eat meals. How? A diet rich in vegetables, fruits, whole grains, legumes, and healthy fats has been shown to help combat a variety of modern-day health problems. Additionally, industry experts concur that such a diet has a beneficial effect on people's lives. This article will teach you all you need to know about a plant-based diet, including which foods to eat and which to avoid, how a plant-based diet compares to a vegan diet, and the health benefits and side effects of a plant-based diet. Continue reading!

Definition: What Is A Vegetarian Diet? Experts' Views

According to Diana Gariglio-Clelland, RD, a plant-based diet prioritizes fruits, vegetables, legumes, nuts, seeds, and whole grains over animal items such as meat and dairy. Additionally, a plant-based diet is adaptable. Diana Gariglio-Clelland, a registered dietitian, adds, "There are numerous plant-based diets, ranging from "flexitarians" (those who eat predominantly vegetarian but occasionally ingest meat) to vegans who consume no animal products."

Jenn LaVardera, registered dietitian, concurs. “A 100 percent plant-based diet, on the other hand, consists exclusively of plant foods,” she explains. Having said that, plant-based eating does not have to be binary. Certain individuals opt to consume primarily plant-based foods but may occasionally consume animal-based items such as cheese, eggs, or fish.”

A plant-based diet can be classified into two types:

100% plant-based diet

Flexitarian diet, in which individuals ingest animal products on an as-needed basis

However, is a vegan diet equivalent to a plant-based diet in its entirety? No — there is a critical distinction between a plant-based and vegan diet. What is it? Discover more below.

The Difference Between a Plant-Based and a Vegan Diet

Veganism is an entirely animal-free diet. According to Nicole Stevens, MScFN, RD, "the terms plant-based diet and vegan diet are frequently used interchangeably." A vegan diet, on the other hand, would abstain altogether from animal products.”

Veganism is a way of life that transcends diet and food habits. Vegans abstain from clothing, shoes, hair and skin care items, perfumes, and cosmetics that contain animal products or are tested on animals.

Veganism contributes to carbon reduction. Reduced consumption of animal flesh can assist in mitigating the consequences of climate change.

While the two diets are diametrically opposed, they each have their advantages. The following section outlines the benefits of a plant-based diet. This diet allows you to consume entirely plant-based foods or to incorporate animal items on a limited basis. They are listed below.

Why Is A Plant-Based Diet Beneficial?

There are various reasons why a plant-based diet may be beneficial to your health. According to Jenn LaVardera, RD, "plant meals are nutrient dense and contain health-promoting nutrients such as fiber and phytochemicals (plant components with antioxidant characteristics) that are not found in animal products." The following is a comprehensive list of the scientifically validated benefits of a plant-based diet:

1. May Assist in the Management of Type 2 Diabetes

Consuming vegetables, fruits, whole grains, nuts, and legumes can help reduce your chance of developing type 2 diabetes. Increased fiber and micronutrient intake, as well as decreased sugar and saturated fat intake, can also aid in the management of type 2 diabetes and the prevention of diabetes-related complications.

2. Has The Potential To Reduce The Risk Of Cardiovascular Disease

A diet consisting entirely of plants has been found to reduce the incidence of cardiovascular disease and stroke. Reduced meat and saturated fat consumption may benefit heart health. A reduction in total body fat is an added benefit that contributes to a reduction in the risk of CVD.

3. Might Assist in Safe Weight Loss

Plant-based diets are the most secure way to lose weight. These diets are high in fiber, antioxidants, minerals, and a variety of phytochemicals. They have been shown to assist in the reduction of BMI in obese, overweight, and postmenopausal women. A plant-based diet may also help minimize the risk of developing metabolic syndrome associated with obesity.

4. May Assist in Migraine Headache Reduction

Nutritional intervention with a plant-based diet can also have a beneficial effect on migraine-related headaches. A study demonstrated encouraging effects in terms of reducing weekly headache intensity and frequency. A plant-based diet's anti-inflammatory and antioxidant capabilities may account for this result.

5. May Help Relieve Muscle And Joint Pain

A plant-based diet may help alleviate arthritis and fibromyalgia-related joint discomfort. A vegetarian or lacto-vegetarian diet was found to be beneficial in reducing inflammation and pain, as well as the psychological anguish associated with muscle and joint pain.

6. May Assist In Cancer Risk Reduction

Dr. Katie Takayasu, an Integrative Medicine physician, explains, "When I consider all of the data on leading a healthy lifestyle that minimizes cancer risk, it all comes down to plants." Yes, a plant-based diet, with its high antioxidant content, also helps reduce the risk of cancer. In addition to medical therapy and cancer treatment, a plant-based diet can aid in the management of several types of cancer (prostate, breast, gastrointestinal, and colorectal).

7. May Assist in the Management of Kidney Disease

A study examined 14,686 middle-aged adults over a 24-year period. The investigation identified 4,343 cases of renal illness over this time period. The researchers discovered that a higher adherence to a plant-based diet delayed the progression of renal disease. Plant-based diets are considered to be safe and are advised for both primary and secondary prevention of chronic kidney disease (chronic kidney disease).

8. May Assist in the Control of Hypertension

Hypertension (or high blood pressure) can result in a variety of health issues, including an increased risk of heart disease. The best dietary strategy for lowering systolic and diastolic blood pressure is a plant-based diet. The reduced salt content of plant-based diets plays a significant role in blood pressure reduction. Nitric oxide, which occurs naturally in plant-based diets, also functions as a vasodilator, promoting normal blood flow.