The Health and Environmental Benefits of Plant-Based Diets
Written by Brandon Ruse
Looking to join a growing movement or just get back to eating healthy? These days, most millennials seem to have at least one friend or family member who’s excited about the positive results they’re seeing with their plant-based diet.
Plant-based diets have gained immense popularity in recent years due to their numerous health benefits and positive impact on the environment.
It’s a diet centered around whole, minimally processed plant-based foods such as fruits, vegetables, whole grains, nuts, and seeds and excludes or limits animal products such as meat, dairy, and eggs. So many plant-based diet benefits can be reaped by adding a few of the plant-based foods we’ll cover in this story in our health and environment series.
Research suggests that plant-based diets have numerous benefits for overall health and well-being. Most notably, the Blue Zones Study identified five regions in the world where people live the longest, healthiest lives. The study found that the secret to longevity in these areas is a combination of lifestyle factors, including diet, exercise, social support, and purpose.
In fact, the plant-based nutrition that plant-based foods offer is one of the major reasons why many millennials should integrate as many of them into their diet as possible. A diet rich in plant-based foods can help reduce the risk of chronic diseases such as heart disease, type 2 diabetes, and certain types of cancer. Plant-based nutrition can also improve digestion, increase energy levels, and promote a healthy weight.
Before we talk about the environmental impact of plant-based diets, it’s important to distinguish a vegan versus a plant-based diet.
A vegan diet is a type of plant-based diet that eliminates all animal products, including meat, dairy, eggs, and honey. On the other hand, a plant-based diet is a broader term that refers to a diet consisting primarily of plant foods but may include small amounts of animal products.
The Environmental Impact of Plant-Based Diets
The benefits of a plant-based diet extend beyond personal health. The food industry is a major contributor to environmental degradation, and the choices we make about what we eat can significantly impact our planet's health. Adopting a plant-based diet can reduce our environmental footprint and contribute to a healthier and more sustainable future.
Land Use
Animal agriculture requires vast amounts of land, which is one of the key ways it negatively impacts the environment. In comparison, plant-based agriculture can be more efficient in land use and generally has a lower environmental impact.
Greenhouse Gas Emissions
Greenhouse gas emissions are a major contributor to climate change, and animal agriculture is a significant source of these emissions. Methane emissions from livestock, in particular, are another major concern.
To combat these emissions, it’s important to fill your diet with foods that are both healthy and contribute as minimally as possible to your overall carbon footprint.
Water Use
Animal agriculture also contributes to water use and pollution. In comparison, plant-based agriculture generally requires less water and has a lower impact on water quality.
Biodiversity Loss
Biodiversity loss is another major environmental concern, and animal agriculture is a major contributor to this problem. Livestock production requires vast amounts of land, which can lead to habitat destruction and loss of biodiversity.
Illa Garcia, MS, RD, LDN, is the owner and creator of The Millennial Nutritionist where she provides virtual nutrition coaching and weight loss programs.
Beneficial Plant-Based Foods
YMyHealth asked the Millennial Nutritionist Illa Garcia, MS, RD, for her advice when it comes to transitioning your diet and making the best use of plant-based foods.
“To be plant-based, you'll have to shift your focus to eating more produce, and it can be easy to run out of ideas,” Garcia told me. “Look up what is currently in season in your area of the US and use those items as snacks and highlights of your meals.”
According to Garcia, plant-based diets provide immense benefits to your body and mind:
Bodies- Plant-based diets are a rich source of fiber. This is very important because fiber improves our gut health which has been linked to preventing so many health conditions. Unfortunately, we are severely lacking in fiber intake in the US.
Minds- High-fat and refined carbs can make us feel bloated and sluggish, but more high-fiber, plant-based foods can make us feel lighter, which makes it easier to complete strenuous tasks like exercising.
“When my clients eat more produce they say that they have so much more energy and mental clarity. ”
Certain types of plant-based foods are particularly beneficial for overall health and well-being, including:
Leafy Greens
Leafy greens such as spinach, kale, and collard greens are packed with vitamins, minerals, and antioxidants. They are also a good source of fiber and can help improve digestion and promote healthy bowel movements.
Berries
Berries such as blueberries, raspberries, and strawberries are rich in antioxidants, which can help protect against chronic diseases such as cancer.
The Impact of Plant-Based Diets on Health
Plant-based eating has ushered in an entirely new level of health benefits for millennials who make just a few changes to their diets and stick to them. A plant-based diet is defined as a diet that primarily consists of foods derived from plants, including fruits, vegetables, whole grains, legumes, nuts, and seeds.
Here are some of the plant-based diet benefits that safeguard your health and wellness:
Reduced risk of chronic diseases
Studies have shown that plant-based diets can reduce the risk of chronic diseases, including heart disease, stroke, and certain types of cancer. This is because plant-based diets are rich in nutrients, fiber, and antioxidants, which can help lower inflammation and oxidative stress in the body.
Lower blood pressure
Plant-based diets can also help lower blood pressure, which is a major risk factor for heart disease and stroke. This is because plant-based diets are low in sodium and high in potassium, which can help regulate blood pressure levels.
Weight management
Plant-based diets can also help with weight management, as they are typically lower in calories and fat than animal-based diets. This can help individuals achieve and maintain a healthy weight, which can in turn, reduce the risk of chronic diseases.
Improved digestion
Plant-based diets are fiber-rich, which can improve digestion and prevent constipation. Fiber also feeds the healthy bacteria in the gut, improving gut health and reducing the risk of certain diseases.
Better bone health
Plant-based diets can also improve bone health, as they are rich in nutrients such as calcium, magnesium, and vitamin K. These nutrients are important for maintaining strong bones and reducing the risk of osteoporosis.
Improved overall nutrient intake
Plant-based diets are rich in various nutrients, including vitamins, minerals, and antioxidants. By incorporating a variety of plant-based foods into your diet, you can ensure that you are getting a wide range of nutrients that your body needs to function properly.
Reduced inflammation
Chronic inflammation is a major contributor too many chronic diseases, including heart disease, diabetes, and cancer. Plant-based diets are rich in anti-inflammatory compounds, such as antioxidants and polyphenols, which can help reduce inflammation in the body.
Improved mental health
Plant-based diets have also been shown to improve mental health, including reducing symptoms of depression and anxiety. This may be due to the beneficial effects of plant-based diets on gut health, inflammation, and nutrient intake, all of which can impact mental health.
Looking To Transition To A Plant-Based Diet Today?
If your answer is “Yes,” then what it comes down to simply is MORE PRODUCE.
We all hear about the health benefits of plant-based diets and that’s ultimately where it comes from, not the meat and cheese replacements, Garcia tells us. As the Millennial Nutritionist, here are her recommendations to millennials looking to transition to a plant-based diet:
Look at other cultures' food patterns for inspiration. Korean, African, Thai, and Greek have great plant-based, affordable recipes.
Replace meat with beans. You don't want to decrease your protein intake because it can cause you to be more hungry throughout the day.
Explore seasonal fruits and vegetables.
“I encourage clients to aim to eat two servings of produce and one serving of whole grains or carbs per meal. This will naturally decrease the intake of animal-based foods,” Garcia said. “So, instead of eating lots of soy-based meat replacements, aim for beans, whole grains, and vegetables in your meals.”
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