10 Reasons to Embrace a Vegan Lifestyle

Reduced Inflammation

Inflammation is a natural response of the body to defend itself against harmful stimuli, such as infections, injuries, and toxins. However, chronic inflammation can lead to a range of health problems, including Type 2 diabetes, heart disease, and autoimmune disorders. Thankfully, studies have shown that plant-based diets can help reduce inflammation in the body.

Fruits and vegetables are rich in nutrients and antioxidants that help combat inflammation. These include vitamins A, C, and E, as well as beta-carotene and flavonoids. Additionally, plant-based diets are low in processed foods, which are often high in added sugars and unhealthy fats that can contribute to inflammation.

Reduced Carbon Footprint

The food industry is responsible for a significant portion of greenhouse gas emissions, with animal agriculture being one of the biggest culprits. According to a 2018 analysis, switching to a plant-based diet is the single biggest action a person can take to reduce their environmental impact.

By reducing our consumption of animal products, we can reduce greenhouse gas emissions, save water, and preserve land and wildlife habitats. Additionally, plant-based diets are often more sustainable and ethical, as they prioritize the use of whole, minimally processed foods that are grown using environmentally friendly practices.

Improved Kidney Function and Lower Risk of Type 2 Diabetes

Consumption of red meat and poultry has been linked to an increased risk of Type 2 diabetes, in part because of the high volume of heme iron in those meats. Conversely, plant-based diets have been shown to not only protect Type 2 diabetics from developing kidney disease but to help reverse Type 2 diabetes itself.

Plant-based diets may reduce mortality rates in individuals with chronic kidney disease. The high fiber and low glycemic index of plant-based foods contribute to better blood sugar control and improved insulin sensitivity in those with Type 2 diabetes.

Reduced Risk of Heart Disease

A plant-based diet is good for the heart. Whole, plant-based foods contain plenty of fiber, zero dietary cholesterol, and low amounts of saturated fats - a winning combination for heart health. On the other hand, meat, cheese, and eggs come with cholesterol and saturated fats that may create plaque buildup in a person's arteries.

Moreover, reducing processed foods, including white rice and white bread, which lack nutritional value and contain a high glycemic index, can help prevent spiking blood-sugar levels and increased appetite. Similarly, whole fruits are healthier than fruit juice, even 100% juice, which often loses nutrients and vitamins while being processed and contains high levels of sugar.

Low Levels of 'Bad' Cholesterol

Studies have shown that plant-based diets, particularly a vegetarian or vegan diet combined with nuts, soy, and fiber, can help lower cholesterol levels. Five observational studies found lower blood concentrations of TC and LDL cholesterol in populations consuming plant-based diets.

These effects are likely due to the high fiber content of plant-based foods, which helps to reduce the absorption of cholesterol in the gut. Additionally, plant-based diets are often low in saturated fats, which have been shown to raise cholesterol levels.

Reduced Risk of Cognitive Impairment and Dementia

A diet rich in fruits and vegetables may help protect against cognitive decline and dementia. Studies have found that high intakes of these foods are associated with a reduced risk of cognitive impairment and dementia.

The key is likely in nutrients abundant in plant-based diets, including antioxidants, vitamins, and folate, that have been shown to have significant cognitive benefits. Additionally, plant-based diets may help improve blood flow to the brain and reduce inflammation - both of which are important factors in brain health.

Improved Gut Health

Vegetarian and vegan diets have been shown to promote a healthy mix of beneficial bacteria promoting gut and overall health. A healthy gut biome promotes a high-functioning metabolism, strong immune system, healthy bowel movements, and appropriate levels of hormones that contribute to adequate appetite regulation.

Research has shown that just 16 weeks of a healthy vegan diet focused on whole fruits and vegetables can cause a documented improvement in gut health. This is due to the high fiber content of plant-based foods, which promotes the growth of beneficial gut bacteria.

Reduced Risk of Certain Cancers

Plant-based foods contain phytochemicals that help to protect cellular damage as well as being anti-inflammatory. Long-term studies suggest that benefits like these from eating whole plant foods, as opposed to processed foods, may actually be able to prevent up to a third of all cancer cases.

Most-studied have been plant-based diets' capacity to help protect against breast, colorectal, gastrointestinal, and prostate cancers. This is due to the high amounts of nutrients and antioxidants found in plant-based foods, which help to reduce oxidative stress and inflammation in the body.

Improved Athletic Performance

A growing number of professional athletes have turned to a whole-foods, plant-based diet to reach optimal performance. Whole fruits, vegetables, legumes, and nuts are largely plant-based, heart-healthy foods. The anti-inflammatory principles and immune support of plants also benefit athletes in major ways.

Tennis pro Venus Williams transitioned to a plant-based diet after being diagnosed with an autoimmune disease called Sjogren's syndrome and said a vegan diet allowed her to manage the disease without prescription medications. Other athletes, including professional surfer Tia Blanco and WNBA player and four-time Olympic gold medalist Diana Taurasi, have also reported improved performance and reduced inflammation on a plant-based diet.

Reduced Arthritis Pain

Low-fat, high-fiber diets are proven to reduce inflammation, which is great news for those following a whole-foods, plant-based diet. Because of how effective plants are at reducing inflammation, plant-based diets have been shown to work wonders for those living with inflammatory types of arthritis.

A 2015 study investigated the effect of a plant-based diet on osteoarthritis. Those adhering to a whole-foods, plant-based diet experienced significant drops in pain levels and jumps in motor function in just two weeks.

Conclusion

From reducing inflammation to improving gut health and athletic performance, there are many reasons to embrace a plant-based diet. By prioritizing whole, minimally processed foods and reducing our consumption of animal products, we can improve our health and reduce our environmental impact. Whether you're a seasoned vegan or just starting out, there's never been a better time to embrace the power of plants.

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