Danny Davis
There has been a lot of talk about plant-rich diets. One of the biggest conversations surrounding plant-rich diets is how beneficial it is to the environment. That’s true, there are environmental benefits to eating less meat and eating more plant-rich products.
It’s also beneficial to your bank account, the cost of meat is rising. More importantly, however, is the benefit to your health.
Before we get into the benefits of eating a plant-rich diet, let’s highlight what plant-rich actually means.
It’s simple. It’s all about increasing your intake of plant-based products, including fruit, vegetables, seeds, pulses, whole grains, beans, and nuts. This can have a positive, and significant, impact on your health. I
t’s important to highlight that eating a plant-rich diet doesn’t mean you have to cut out animal products entirely, it just means you limit them.
40 Super Benefits Of Eating A Plant Rich Diet
Vegetarianism and veganism are defined more by what they exclude, whereas, a plant-rich diet is about what it includes.
1| Improved Digestion
A plant-rich diet is packed with soluble and insoluble fiber that supports digestion and helps maintain regularity. Additionally, plant foods contain prebiotics which helps maintain healthy gut bacteria. Prebiotics are essentially fertilizer for your gut, while probiotics are the live bacteria that help maintain the gut environment.
We are only just beginning to get the full picture when it comes to healthy gut bacteria, and it doesn’t just influence digestive health. A healthy gut is related to your immune system and even your mental health.
2| Reduced Risk of Chronic Illness
A diet rich in plant foods can reduce the risk of chronic illnesses like cancer and type 2 diabetes. It’s possible that the risk of diabetes is lower because a diet rich in plant food improves how your cells react to insulin. This decreases insulin resistance, which is what underlies diabetes.
A diet rich in plant food offers vitamins, antioxidants, minerals, and fiber, all of which protect your cells from the damage that can cause cancer. Plant-rich food has been linked to protecting against a variety of cancers, including bowel, stomach, bowel, and esophagus (ref.).
3| Bolsters Heart Health
Research has shown that a plant-rich diet can reduce the risk of heart problems and also lower blood pressure (ref.). To be more specific, in terms of protecting against heart disease, fruit and vegetables are packed with antioxidants. Monounsaturated fats, like nuts, seeds, olive oil, and avocados, are heart protective. Meanwhile, your blood cholesterol will benefit from an increase in oats, barley, beans, and vegetables.
4| Supports Eyesight
According to the Royal National Institute of Blind People, a rainbow of fruit and vegetables, plus leafy greens, is crucial for good eye health (ref.). If it’s packed with zeaxanthin and lutein, then it’s good news for your eyes. Additionally, zinc, essential fatty acids, Vitamins A, C, and E reduce the risk of cataracts and macular degeneration (ref.).
5| Helps With Weight Loss
Studies have found that diets rich in plant food are associated with a lower body mass index (ref.), as well as a lower risk of obesity. Plant foods are packed with water, fiber, and complex carbohydrates which leave you feeling fuller for lower. When you fill up on plants you leave less room for the unhealthy foods that are high in calories and fat.
6| Nutrient-Rich
Increasing your intake of plant-rich foods means you rely less on other types of food. It means more whole grains, peas, seeds, fruits, vegetables, and nuts. All of these things combine to offer you a diet packed in vitamins, potassium, folate, and magnesium. It’s vital that you ensure your plant-rich diet is balanced, as you can miss out on iron, vitamin B12, and calcium as you reduce animal products. Essentially, if you plan your diet properly, you will get all of the nutrients that you need to perform and feel at your best.
7| Improves Kidney Function
We already highlighted the fact that a plant-rich diet can potentially prevent diabetes. So, it’s worth talking about how plant foods contribute to overall kidney function.
Studies have found that vegans experience lower blood sugar levels and up to a 78% reduced risk in developing diabetes (ref.). Other studies have discovered that a vegan diet reduces blood sugar levels in diagnosed diabetes even more than the diets recommended by the American Heart Association and the American Diabetes Association (ref.).
8| Reduced Risk of Cancer
According to the WHO, around a third of cancers are preventable (ref.). They can be caused by factors that are within your control, and that includes your diet. For example, by regularly eating legumes you can reduce the risk of colorectal cancer (ref.). Ideally, you will consume seven portions of fresh produce daily, and this can help you reduce the risk of cancer.
Typically, vegans consume more legumes than others, which might explain why a meta-review of almost 100 studies found that vegans are 15% less likely to develop or die from cancer (ref.). Additionally, processed and smoked meats increase the risk of certain cancers, and these are items that vegans don’t eat.
9| Lowers Cholesterol
Studies show that a diet rich in plant foods reduces the risk of high blood pressure, heart disease, is effective for controlling blood sugar, and lowering your cholesterol (ref.). Of course, all of this is good news for your overall heart health!
10| Arthritic Pain Relief
Plant-rich foods can positively influence a variety of arthritic conditions. One study gave participants a diet to follow for six weeks. The participants who stuck to a plant-based diet had higher energy levels and functioned better than the people who didn’t follow a plant-based diet (ref.).
In other studies, a plant-based diet had positive effects on rheumatoid arthritis patients. They experienced relief from morning stiffness, joint swelling, and pain (ref1. , ref2.).
11| Lower Blood Pressure
The majority of people who eat plant-rich diets have lower blood pressure for the simple fact that they ear consuming more potassium-rich foods. Potassium is vital to controlling your blood pressure (ref.).
Where can you get plenty of potassium in your diet? From fruits, vegetables, seeds, whole grains, nuts, and legumes. Everything that you would already be eating in your new plant-rich diet. Rarely do animal products contain potassium so plant foods are imperative to healthy blood pressure.
12| Improved Blood Sugar Levels
If you want to manage your blood sugar, then the first ingredient to focus on is fiber (ref.). Fiber slows the sugar absorption process and improves your hunger levels. Many animal products have the opposite effect.
13| Fights Cognitive Decline
Studies indicate that plant-rich diets can prevent or slow cognitive decline. Plant-rich diets are filled with antioxidants and plant compounds that studies have found can reverse cognitive decline and slow the progression of dementia (ref.).
A meta-review of studies including over 30,000 participants discovered that eating more fresh produce reduced the risk of dementia or cognitive impairment by as much as 20% (ref.).
14| Battling IBS
Plant-rich diets increase your intake of fiber, which can improve digestion and therefore prevent constipation.
15| Increased Lifespan
Who wouldn’t want to extend their lifespan if it was within their power to do so? Well, as it turns out it is within your power! You control your dietary choices and a plant-rich diet will help you do that. Excessive red meat consumption has been long linked to heart problems.
Meanwhile, we’ve already highlighted just how much positive influence a plant-rich diet has over chronic illnesses and lifestyle diseases. Of course, you’re going to enjoy a longer life when you don’t have to worry about preventable lifestyle diseases.
16| Energy Boosting
Plant foods are packed with minerals and vitamins, which are incredible for your energy levels! Rich in phytonutrients, protein, healthy fats, and antioxidants, with a plant-rich diet you will experience less fatigue and improved performance.
17| Healthy Nails, Hair & Skin
The health of your skin, hair, and nails is down to your diet. While certain things are genetic, you have more influence over your skin, hair, and nails than you realize. Just think about how often you experience skin breakouts and the behaviors that cause the problem. Did you eat extra chocolate? Maybe overdo it on the alcohol? Too much red meat? All of these create inflammation and that can show, particularly in your skin.
18| Save the Environment
From Amazon deforestation, animals consuming the majority of the world’s crops, and the greenhouse gas emissions caused by animal agriculture, there is a lot to be said for a plant-rich diet. Do you know what you can save by following a plant-rich diet?
Well, in a single day it will save 30 sq ft of forest, over 1,000 gallons of water, and 10 lbs of Co2 emissions. That’s just in a single day, so imagine that over the course of a year or your lifetime? (ref.)
19| Increased Calcium
Calcium is crucial for bone health, and you need at least 700 mg daily. Plant foods like leafy greens, almonds, sesame seeds, figs, kidney beans, and nuts are rich in calcium.
20| Increased Omega 3 Fatty acids
Also known as brainpower, omega 3 fatty acids are crucial to your brain and overall health. Nuts, seeds, and beans are rich in omega 3 fatty acids.
21| Sustainable Eating
What could be more sustainable than a plant-rich diet? A well-planned, plant-rich diet requires only a third of the land, water, and energy that is required to fuel a traditional diet.
22| Saves the Animals
There’s no need for a guilt trip, meat is delicious, it’s easy to understand why it’s so difficult to give up. If you have the money to purchase only free-range, organic meat, then you can live in good conscience.
However, the majority of animals are kept in terrible conditions. It’s difficult to consume anything ethically, but particularly affordable meat. Just consider that if you are thinking about a plant-rich diet.
23| Improved Sleep
We don’t give our diets enough credit, but they influence every aspect of our lives. That includes your sleep pattern. If you struggle to sleep, there’s a good chance it’s down to your diet. When you eat plenty of plant foods you are giving your body the nutrients that it needs, which means it knows when to rest and when to wake. You’re going to experience an improvement in your sleep patterns.
24| Improved Mental Health
We touched on how important gut health is to your mental health, but your mental health is important enough to focus on completely. A poor diet has long been linked to anxiety and depression.
The reason for this is that serotonin, a mood-boosting hormone, is released in the gut. So, when you consume the wrong food you are inhibiting its ability to influence you appropriately. When you eat a plant-rich diet, you experience less brain fog and fewer mood swings.
25| Antioxidant Increase
The majority of plants are packed with antioxidants, particularly berries, dark leafy greens, nuts, and whole grains. Antioxidants keep your body healthy, and they help your body fight illness and disease.
26| More Alert
The thing is, when you choose a plant-rich diet it leaves you less room for junk food. It also cuts down your consumption of animal products. All of that will leave you feeling more energized and more alert.
27| More Money
Purchasing organic produce is less expensive than buying any type of meat. So, it stands to reason that eating a plant-rich diet is going to save you money as you reduce your consumption of animal products.
28| Reduce Your Carbon Footprint
What kind of carbon footprint are you leaving? You can reduce yours by choosing a plant-rich diet. We mentioned some of the figures around the animal agriculture industry. We didn’t, however, touch on the other big issue. Think about the fuel that is used to transport those animal products all over the world. That’s a big one.
29| Water Conservation
To produce a single gallon of milk, it requires 1,000 gallons of water (ref.).
That statistic is a staggering one, and it’s one that should send you in the opposite direction of animal products. That’s just for starters. Almost 90% of all freshwater consumption and usage in the United States is used in the agricultural industry (ref.). In terms of producing grain protein versus animal protein, the difference in water consumption is 100 times more water for the animal protein. By consuming fewer animal products, you are conserving water.
30| Saving Habitats
Around a third of cultivable land in the world is used for animal agriculture. That means that the majority of that is used to grow the crops that feed the animals that we eat. This is why the industry is contributing so heavily to deforestation. By choosing a plant-rich diet and scaling back your animal product consumption you are saving animal (and plant) habitats.
31| Pollution
Specifically, water pollution and dead zones in the ocean. Waste from farms is stored and then used, untreated, to fertilize crops. This causes toxins to seep into the soil, which then makes its way into groundwater, therefore rivers and oceans where it’s destroying ecosystems.
32| Cleaner Air
All that waste that was used to fertilize crops is also guilty of producing ammonia that kills fish and other life. Additionally, it heavily contributes to smog. So, eating more plant-rich foods contributes to cleaner air.
33| Greater Immunity
The more plant foods you eat, the more nutrients your body will receive, which means your immunity will increase. While everyone else is falling prey to the common cold, you will be the one making the chicken noodle soup!
34| Fuller For Longer
A lot of people assume that a plant-rich diet means they’ll feel hungry all the time. This isn’t a diet, it’s a lifestyle. You’re going to consume the appropriate number of calories for yourself, but with the additional fiber content, you’re going to feel fuller for longer. Food with satiate you.
35| Fewer Cravings
There is nothing worse than a food craving, especially if you can’t answer the call. It’s like having an itch that you just can’t scratch. Well, when you choose a plant-rich diet it is retraining your brain.
You will reach a point where your brain responds positively to healthy foods and doesn’t prompt you to fill yourself with junk food.
36| Anything Goes
There aren’t really limits to what you can eat as such. The focus is on what you can eat, not what you can’t. It’s important to understand that you can eat more because the calorific value of the foods you will consume is less than it would have been.
You can still drink coffee, you just shouldn’t add milk (or sugar). You can still grab a diet soda (though, you probably shouldn’t). More importantly, you can still enjoy everything you really love, you just have to do it less.
37| Reduced Inflammation
Inflammation causes a host of issues throughout your body, contributing to heart disease, stroke, cancer, diabetes, and more. Eating a plant-rich diet reduces inflammation in the body. Your joints will also thank you for providing them with a bit of relief.
38| It’s Not Boring
Every meal can be a flavorful journey. In fact, as you experiment with different ingredients, you will learn to also explore your spices and herbs which can unlock a whole new world of flavor. Most people fall into the trap of thinking that eating a plant-rich diet is going to be boring and bland. That’s just not the case. Learning how to draw out the natural flavors from plant foods and using herbs and spices to enhance that can create mind-blowing meals.
39| Improved Overall Wellness
By eating a plant-rich diet, your overall health and wellness will increase. Just look at all of the points above, and look at how they all work together to make you a healthier, happier person. There really is no downside to eating a plant-rich diet if you plan appropriately and do it properly.
40| It’s Just Healthier
There’s no way around it – a plant-rich diet is just healthier. It’s better for your body, it’s better for your brain, it’s better for your mental health. It’s just better. It won’t take you long to feel the difference in how you think, feel, and act. Likewise, you will see a physical difference in no time as well, whether it’s in your weight or, your skin, hair, and nails.
Choosing A Plant-Rich Diet
Those benefits sound pretty super, right? But, how can you increase your plant intake without missing out? It’s easy – eat more plants.
When it comes to preparing your meals, focus on making plants the main event. Vegetables shouldn’t be a side dish, they’re the whole show! Half of your plate should be vegetables and not just a single vegetable, but a rainbow of colors.
It’s important to increase your consumption of plant-based protein. Protein is the biggest reason many people are afraid to cut meat out.
Legumes, beans, seeds, nuts, and whole grains like quinoa are packed with protein. You don’t need meat to get protein.
To start, you can just cut meat out of your diet a few days a week. It’s up to you how you balance it, but it’s a start. Additionally, you can aim to eat meat at just one meal on the days you do eat meat. You’d be surprised at just how easy it is to cut it out when you take the time to understand how delicious food can be without meat.
It’s difficult to keep up with the need for fresh product, but you can prepare them in advance and freeze them. It’s easy to toss your freshly frozen vegetables into soup, sauce, and stew. You can include those frozen fruits in smoothies as well.
When it comes to eating meat, then you should approach it with the attitude of quality over quantity. Always buy organic, free-range, grass-fed meats. These are healthier options and the best way to consume meat.
