What is the benefit of eating a plant-based diet?
The benefit of eating a plant-based diet helps prevent diseases like type 2 diabetes. In addition, if you eat a balanced diet, you’ll get all the nutrients your body needs. Find out what a plant-based diet means and how it can benefit your body. Plant-based eating doesn’t mean no meat. That means you eat plants primarily: veggies, whole grains, and fruit. You can also eat beans, seeds, and nuts.
Plant-based foods should make up two-thirds of your plate. It would help if you left one-third of your plate for lean protein like chicken or fish or plant protein like tofu and beans.
Why a plant-based diet?
Researchers found[‘’ that plant-based diets are generally associated with a lower risk of heart disease, colon cancer, and type 2 diabetes. Plant-based diets are usually:
- Lower in saturated fat
- Higher in fruits and vegetables
- Rich source of fiber
- Higher in nuts and soy protein
Plant foods reduce inflammation. Plants’ nutrients help you fight inflammation. Phytochemicals and antioxidants boost your immunity by removing pollutants, bacteria, viruses, and toxins. Additionally, Chronic inflammation damages cells and tissues in the body and has been linked to diseases such as cancer and rheumatoid arthritis. Because plant-based diets remove some of the triggers for these diseases, they might protect you.
Plants are a rich source of fiber. Eating a plant-based diet makes your gut healthier by boosting your immune system and reducing inflammation. In addition, fiber lowers cholesterol, stabilizes blood sugar, and is good for bowel management. The fiber in your diet plays a significant role in reducing your cancer risk. It’s especially true for the third most common cancer: colorectal cancer.
Stronger immune system. A healthy immune system can help you reduce your cancer risk because it identifies and destroys mutations in your cells before they progress to cancer. In addition, the vitamins and minerals, antioxidants, and phytochemicals in plants keep your cells healthy and your body in balance so that your immune system can function well.
What plant-based proteins should I add to my diet?
Start by eating only a few plant-based meals each week and work your way up. Proteins from plants typically have a neutral flavor, which makes incorporating them into many types of simple dishes. By experimenting with different combinations and flavors as you gain experience with plant-based proteins, you will be able to make them taste better. Below are some ideas to get you started:
- Start your day with a bowl of oatmeal. Increase the flavor with some pumpkin seeds or almonds.
- Add chickpeas, black beans, or lentils to your soup or salad at lunch.
- Make a bowl of lentil soup for dinner.
- Cook up a big bowl of bean-rich chili that’s full of vegetables.
- Try peanut butter bread with a glass of fortified soy beverage.
- Try this tofu stir-fry flavored with sweet chili sauce and piled high with vegetables
- Have a quinoa salad. Quinoa is a whole grain that contains protein
- Instead of milk, use fortified soy beverages in smoothies.
REFRENCE:
