How plant-based eating benefit our health?
How plant-based eating benefit our health?
A plant-based diet can be good for our health in many ways:
1. You Eat More Healthy Food Groups
Going plant-based can help to increase your intakes of healthy food groups such as whole grains, vegetables, fruits, legumes, nuts and seeds.1
2. You Get More Nutrients From Plants
Building your diet with more plant-based foods can help to improve your intake of various important nutrients. It’ll help to reduce your intake of saturated fats (the “bad” fats), and increase the intakes of beneficial plant nutrients, including plant protein, dietary fibre, polyunsaturated fats, phytochemicals (unique nutrients from plants) and certain minerals such as potassium.1-7
3. It’s Nutritionally Balanced
Well-planned plant-based diets can provide all the nutrients you need and they are even suitable for all life stages, according to the Academy of Nutrition and Dietetics.1
4. It’s Linked to Lower Risk of Disease
A healthy, plant-forward diet may help to lower the risk of chronic diseases, including: 1,7
– Heart disease
– Obesity
– Type 2 Diabetese
It may also help to control blood cholesterol and blood pressure.
5. Plant-Powered Proteins are Good for the Heart
Plant proteins are heart-healthy, according to the American Heart Association (AHA), which recommends to choose healthy sources of protein – mostly protein from plants (legumes (e.g. soybeans) and nuts) to build a heart-healthy diet.9
Studies have also found out these BIG NUMBERS:
-52%
Cardiovascular disease
-30%
Type 2 diabetes
> Following a nutritionally-rich plant-based diet was linked to 52% lower chance of getting cardiovascular disease.10
> Plant-based dietary patterns based on healthy plant foods were linked to 30% lower risk for type 2 diabetes.11
References
- Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016 Dec 1;116(12):1970-80.
- STEIB, Céline A., et al. Diet and nutrient status of legume consumers in Sweden: a descriptive cross-sectional study. Nutrition journal, 2020, 19.1: 1-10.
- SMITH, Jessica, et al. Association between whole grain food intake in Canada and nutrient intake, food group intake and diet quality: Findings from the 2015 Canadian Community Health Survey. PloS one, 2021, 16.7: e0253052.
- ITCHELL, Diane C., et al. Pulse Intake Improves Nutrient Density among US Adult Consumers.Nutrients, 2021, 13.8: 2668.
- O'NEIL, Carol E., et al. Tree nut consumption improves nutrient intake and diet quality in US adults: an analysis of National Health and Nutrition Examination Survey (NHANES) 1999-2004. Asia Pacific journal of clinical nutrition, 2010, 19.1: 142-150.
- COULSTON, Ann M. The role of dietary fats in plant-based diets. The American journal of clinical nutrition, 1999, 70.3: 512s-515s.
- MELINA, Vesanto; CRAIG, Winston; LEVIN, Susan. Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics, 2016, 116.12: 1970-1980.
- World Health Organization. Regional Office for Europe. (2021). Plant-based diets and their impact on health, sustainability and the environment: a review of the evidence: WHO European Office for the Prevention and Control of Noncommunicable Diseases. World Health Organization. Regional Office for Europe.
- 2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association
- Choi Y et al. Plant‐Centered Diet and Risk of Incident Cardiovascular Disease During Young to Middle Adulthood. Journal of the American Heart Association. 2021 Aug 17;10(16):e020718.
- Qian F, Liu G, Hu FB, Bhupathiraju SN, Sun Q. Association between plant-based dietary patterns and risk of type 2 diabetes: a systematic review and meta-analysis. JAMA Internal Medicine. 2019 Oct 1;179(10):1335-44.
- Chen Z et al. Dietary patterns and colorectal cancer: results from a Canadian population-based study. Nutrition Journal. 2015 Dec;14(1):1-9.
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Disclaimer
This fact sheet by Vitasoy International Holdings Limited is designed for informational purposes only and it is not intended to serve as medical advice. The information provided here should not be used as diagnosing or treating a health problem or disease. It is not a substitute for professional care. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this factsheet. Photocopying this publication in its original form is permitted for educational purposes only. Reproduction in any other form without the written permission of Vitasoy International Holdings Limited Is prohibited. Acknowledgement of contribution: Mark Messina, Ph.D., M.S.
