Plant-Based Eating To Improve Health and Longevity

Donna Wright 

Why is Plant-Based Eating Gaining Popularity These Days? 

Many people are becoming more focused on plant-based eating. Why? … 

Some may want to reap the health benefits, others may want to lose weight, and still others may be ethically against the innocent killing of fish and animals. 

One exciting reason to consider plant-based diets may be to improve longevity. It’s no secret that a plant-based diet can improve health and improved health could help you live a longer life. 

However, to truly determine whether plant-based eating is right for you, let’s first explore some details. 

What Is Plant-Based Eating? 

Plant-based eating is not something new. Centuries ago, people ate what they grew. These days, there are different ways to follow plant-based eating. While vegan and vegetarian diets are both plant-based, though vegans typically avoid all animal products (such as honey and eggs).  

Other forms of plant-based eating include pescatarian and flexitarian. Pescatarian is a diet plan that excludes all meat and poultry but includes fish and seafood. A flexitarian plan follows a vegetarian diet but includes occasional meat consumption. 

Regardless of the type, common goals of plant-based eating is to focus primarily on a diet of vegetables, fruits, whole grains, legumes, nuts, and seeds.  

You can design a plant-based food plan to fit your needs and wants. You might decide to go vegan and remove all animal products or focus more on plant sources, while still eating some dairy, eggs, meat, and fish.  

5 Potential Health Benefits of a Plant-Based Diet 

There are multiple nutritional benefits of eating fruits, vegetables, and other plant-based foods. They are rich in essential minerals, vitamins, fiber, and antioxidants which can help boost immunity, improve overall health, and slow down the aging process. Fiber is good for your heart, blood sugar, and even your gut health thereby reducing the incidence of chronic diseases and helping to promote a healthier, longer life. 

Here are a five health benefits of a plant-based diet: 

<1> Healthier Heart: Help Lower Cholesterol and Blood Pressure, Reduce Inflammation 

While there are many ways to protect your heart health as you age, eating more vegetables, fruits, and whole grains may be essential in helping to prevent heart disease by lowering cholesterol and blood pressure, and reducing inflammation. Plant-based diets are high in fiber and low in saturated fats. That’s good news for anyone wanting healthier heart function, including reduced plaque buildup in the arteries. 

<2> Lower Diabetes Risk: Helps Maintain Blood Sugar 

If you’re looking to manage diabetes or lower diabetes risk, a plant-based diet can help to maintain or even reduce blood sugar levels. Plant-based diets feature low glycemic foods that are higher in fiber, thereby helping to improve insulin sensitivity and insulin resistance. A plant-based diet provides steady body fuel while stabilizing blood sugar levels. 

<3> May Contribute to Weight Loss 

Plant-based diets can help people reduce calorie intake and lower cholesterol. Plants are also high in fiber, making you feel more satisfied. This is good news for folks that want to better control their weight. In addition, plant-based eating plans are less restrictive. One can eat more delicious vegetables, fruits, and grains, while not feeling deprived.  

<4> Help Cancer Prevention 

You may have heard that eating red meat and processed foods can increase cancer risks. Reducing meat consumption, saturated fats, high sugar, sodium, and increasing high fiber plant-based whole foods may help to lower cancer risk. Plant-based foods contain phytochemicals that have been shown to help inhibit cancer cell growth. 

<5> Supports Brain Health 

Many people eat blueberries daily because it’s been said that blueberries make you smart. That’s because research shows that eating a plant-based diet full of antioxidants can help to improve your brain health and improve mood. Evidence also indicates that plant-based foods like leafy greens, berries, nuts and seeds, and legumes can help boost your brain power. 

A Plant-Based Diet: What Do Eat 

It’s easy to include more plant-based foods into your diet. Focus on vegetables, fruits, whole grains, legumes, nuts, and seeds. You don’t have to remove all meat, fish, and dairy from your plan, but it’s advised that you consume meat and dairy in moderation.  

Here is a comprehensive list of plant-based foods to consider adding to your plan: 

:: Fruits And Berries like strawberries, blueberries, apples, and bananas 
:: Vegetables like broccoli, spinach, and kale 
:: Tubers (root vegetables) like ginger, potatoes, and sweet potatoes 
:: Legumes, black beans, lentils, chick peas 
:: Nuts like walnuts, almonds, and nut butters 
:: Plant proteins like tofu 
:: Seeds like chia seeds and seed butters 
:: Healthy fats like avocados and olive oil 
:: Whole grains like rice, oats, and quinoa 
:: Cold and hot cereals 

And beware of processed foods full of sugar, saturated fats, sodium that could sabotage the effects of following a plant-based meal plan.  

Plant-Based Diet Tips 

While your first inkling would be to head to the produce department of your supermarket, there are other options. Consider buying frozen fruits and vegetables, where fruits and vegetables are picked at their peak ripeness and then frozen.  

Like frozen fruits and vegetables, consider purchasing them as canned varieties as well. The canning process preserves the nutrients. Just ensure you’re selecting the “packed in water” varieties for the healthier option. One additional tip is to buy fruits and vegetables while they are “in season” because grocery stores typically raise produce prices when “not in season.” 

Reducing or eliminating red meat can offer you a quick start to your plant-based eating plan. Attempt to make vegetables the “star” of your meals as the larger portion on the plate. Then, incorporate smaller portions of whole grains, fish, and other healthy foods to round out your nutritious meals. Fish is a great source of protein, full of omega-3 fatty acids that provide many health benefits as well. Make fruit the focus of your desserts so you avoid processed sweet foods. 

You may notice some immediate weight loss since you may be cutting calories when eating plant-based foods. You may also more satisfied after meals, always a nice benefit of plant-based meals.  

Consider following the Mediterranean diet that features vegetables, fruits, whole grains, fish, dairy, olive oil, and some lean meats. You can also consider the many popular meal subscription plans that ship you nutritious plant-based recipes including all of the ingredients to make healthy plant-based eating easier to fit your busy lifestyle. 

Downsides of a Plant-Based Diet 

Make sure you’re not missing out on certain nutrients when on a plant-based diet. For example, if you’re selecting to follow a vegan or vegetarian food plan, you run the risk of not getting enough protein, iron, calcium, amino acids, and vitamins that you’d get from consuming animal products and dairy foods. Take some time to evaluate your daily food plan to ensure that you’re meeting your body’s nutritional needs. 

Be careful about protein-alternative foods that are actually highly processed. Instead, incorporate plant foods that offer protein, like black beans, quinoa, chia seeds, peanut butter, and hummus. Choose whole, unprocessed foods. 

And make sure to wash fresh produce to avoid the harmful effects of pesticides. When possible, buy local, organically produced fruits and vegetables. 

Start Enjoying A More Plant-Based Diet to Help Improve Your Health and Longevity 

Now that you have the details, you can see that a plant-based diet could be helping for improving overall health and longevity. One of the key advantages of following this plan is that you are in control of selecting the right plant-based foods for you. Start out gradually by removing meat from a few meals per week. Incorporate your favorite fruits, vegetables, whole grains, nuts, and seeds, so you don’t feel deprived. The point of plant-based eating is to make it a welcome lifestyle, not a punishment. 

As with any new health regimen, seek the advice of your medical doctor, a nutritionist, or a dietitian to determine whether a plant-based diet plan is right for you.