There is no doubt the plant based diet has garnered tremendous attention in recent years. Documentaries such as The Game Changers, Forks Over Knives, and others have been viewed and commented on millions of times. You may know that the plant based diet focuses on whole food plants like fruits, vegetables, grains, seeds and legumes. Furthermore, those who choose to follow a plant-based diet typically avoid eating beef, poultry, fish, and eggs. However, there are no hard fast rules to follow when going plant based, specifically. So, what are the pros and cons of a plant based diet?

Some emphasize food philosophies like vegan, Fruitarian, Flexitarian, or pescatarian. The Engine 2 diet, for example, falls under the whole food plant-based diet umbrella. However, some may choose to incorporate a small portion of fish and poultry, or other animal protein, on occasion, as they migrate towards eliminating them altogether.

There are many benefits of eating plant-based diets. If you use plant-based diets then you can prevent or greatly minimize the likelihood of many diseases like coronary heart disease, diabetes, and cancer. So, we are going to describe some benefits of eating plant-based diets below,

The Pros:

1. Heart Health

Plant-based diets are related to a lower risk of cardiovascular disease. However, studies show that plant-based eating plans can improve the heart-related outcomes. For example, a 2018 study in the journal Clinical Cardiology found that plant-based diets can reduce the risk of factors of cardiovascular disease. So we can say that if you use plant-based diets regularly then you can avoid heart-related diseases. Hence, It is one of the greatest benefits of eating a plant-based diet.

2. Diabetes

As different researches show eating a plant-based diet may lower your risk of type 2 diabetes. Hence, it can increase and improve blood glucose control in people with diabetes. A 2017 research review clearly describes the risk of type 2 diabetes and may help to treat diabetes. Hence we can say that if you eat this food then you can reduce the insulin resistance. However, It is also helpful for you to improve the blood sugar level.

3. Cancer

Studies show people who use plant-based diets have lower rates of cancer. According to research, it can cause a 10 % to 12 % reduction in cancer risk. In addition, consumption of certain processed meat is linked to higher rates of cancer. A 2016 review of 42 meta-analyses also shows the close relationship between cancer and red meat.

Further, we can also see from other studies that if we consume processed meats then we can be at the risk of esophageal, gastric, and bladder cancers. So, if you want to keep yourself away from cancer then it will be better for you to use the plant-based diet. Due to the feature of antioxidants, it can reduce certain types of cancers.

4. Weight Loss

You can lower your weight pretty easily with the use of a plant based diet. Many physicians advocate the addition of leafy greens and cruciferous vegetables to diets to lose the extra weight from your body.

However, you can also lose excess body weight by simply changing your eating patterns. If you choose a plant-based diet regularly then you will find it much more manageable to control your body weight more efficiently. There can be lower calories in the vegan diet so it is helpful to decrease your body weight. However, these diets can help you to control your cholesterol level, too. Don’t be surprised if you, too, find that a healthy gradual weight loss falls into the plan, perhaps quite unexpectedly.

5. Fiber

Fiber is a molecule that is available in fruits, vegetables, and whole grains. It’s the molecule that can make food chewy. Fiber can help to reduce cholesterol, help lower blood pressure and it can help improve gut health.

Many people take fiber to maintain regular bowel movements. It is the best treatment of reducing inflammation within the gut. Fiber is a great nutrient that’s naturally present in a lot of fruits, vegetables, and grains that make up a vegetarian diet.

6. Vitamins

A vitamin is basically a very important factor for our metabolism. Literally, we would die without these. Examples of some popular vitamins include:

Vitamin C, found in oranges and other citrus fruits.
Niacin, also called vitamin B3. These vitamins are available in mangoes and lentils.
Vitamin A, you can find vitamin A in spinach and other dark, leafy greens.
Vitamin B1, found in soymilk, watermelon, acorn squash.
Vitamin B2, found in whole and enriched grains and cereals.
Vitamin B3, found in fortified and whole grains, mushrooms, potatoes.
Vitamin B5, found in whole grains, broccoli, avocados, mushrooms.

7. Minerals

Plants based foods are also the best source of minerals for your body. These are inorganic compounds that are present in the soil. There are some minerals like iron, magnesium, and calcium that are present in the food we eat. For example, you can find a lot of iron in spinach, and dark leafy greens contain calcium.

8. Phytonutrients

Foods like bell peppers and carrots may have an abundant amount of phytonutrients. Further, you can also see Phytonutrients in sweet potatoes, and mangoes, which are also rich in vitamin A. Phytonutrients, are different from vitamins. They are plant-based compounds which have powerful antioxidant and anti-inflammatory qualities.

The Cons:

There may be unhealthy ways to eat plant-based. The data surrounding the benefits of a plant-based diet highlights fresh, whole ingredients and minimizing processed foods in addition to increasing plant products. However, eating a plant-based diet or even simply adding more fresh produce into an individual’s diet is sure to improve health in some way. However, without proper planning around foods, plant-based diets may leave you open to some health concerns.

Furthermore, the biggest challenge of following a plant-based diet is making sure you get enough of the key nutrients. So, people who choose these types of diets should pay some extra attention to ensure they get enough protein, calcium, iron, and vitamin B12 as well for proper health. According to the Academy of Nutrition and Dietetics, a well-planned plant-based diet should provide you with sufficient nutrition. Although Vegetarian diets can provide many healthier benefits, when done incorrectly, you may risk missing out on some key nutrients. Be smart, plan ahead.

Protein

Proteins, the building blocks of our bodies, are made up of chains of amino acids which provide what our bodies need to develop and grow. Without this most basic of nutrients we would definitely have challenges. Protein deficiency can lead to skin, hair and nail challenges. There is an increased risk of bone fracture and a higher likelihood of infection. Not to mention that protein deficiencies can obviously stunt growth and development.

Most people satisfy their requirements with animal protein. So, it’s easy to assume that it would be hard to satisfy those same requirements with plant sources. Not so. Most people get more than the recommended 56g of protein (for a typical 155lb. male) each day, even on a plant based diet. One can readily achieve their protein goals by consuming some of the protein powerhouses of plants- i.e. legumes, tofu, nuts, and quinoa. It is recommended to eat a rainbow of different plant sourced proteins for best results.

Iron

Those following a plant-based diet will want to monitor blood iron levels. This is because plant-based iron is not as bioavailable as animal-based iron. So we can say that if you eat only plant-based food then your body iron level may be reduced.

People who are eating only plants based diets may have to think about the iron level in the body. Iron is a very important molecule for the human body. It is the primary component for our red blood cells. So, when we don’t get enough iron then we can become anemic. And, that’s not good. Anemia can cause fatigue and a host of other serious issues. Most people get iron in red meat but if you’re not eating red meat then you’ll want to find a great veggie alternative such as chickpeas, swiss chard, kale, and chia seeds.

Calcium

Some plant based eaters may suffer from calcium deficiencies which can lead to muscle weakness, depression, brittle hair and nails, tooth decay and even chest pains. Good sources of plant based calcium could include broccoli, collard greens, tempeh, and lots of fortified plant-based milk products, such as soy milk and almond milk.

Vitamin B12

One of the most widely talked about areas of concern for plant based eaters is the potential for Vitamin B12 deficiency. It’s one of the vital nutrients available in animal protein that’s not readily found in plants. Vitamin B12 is necessary for the production of red blood cells in our bodies which carry oxygen to our cells. They also help to remove carbon dioxide from our system by delivering to the lungs to expel by exhalation. For this reason, Vitamin B12 must be found in fortified cereals, plant based milks, and nutritional yeast, if not a vitamin supplement.

Conclusion

How we eat is an incredibly personal decision. As the old saying goes, ‘You are what you eat.” However, the popularity of eating a plant-based diet has caused a shifting from the strict ideas of veganism to include a more nutritionally flexible attitude from those migrating to this way of eating. Many choose to ease their way into the lifestyle and gradually wean themselves off of meat. Although plant based diets are safe and healthy, there is still a need for some planning and lifestyle shift around the program. However, if you choose to eat a plant-based diet it can positively impact the environment and improve your health dramatically. As with the use of a plant-based diet you can be sure to minimize your likelihood of cancer and diabetes.

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