These days, a plant-based diet is practically a mainstream concept. Once considered to be a practice only of animal rights activists or environmentalists, following a plant-based diet has become more widely-practiced in recent years.

There’s a lot of information (and misinformation) out there about plant-based diets—what they are, what benefits they potentially bring, and how to go about making the switch. Today, we’re taking a closer look at 5 of the biggest reasons to follow a plant-based diet, along with 5 helpful tips to get you started and keep you going.

But first...

What is a plant-based diet?

A plant-based diet is a diet that consists mostly of foods that come from plants, avoiding regular consumption of animal products or byproducts.

While many people equate a plant-based diet with veganism, there’s actually a slight difference: vegans avoid all animal products, while someone following a plant-based diet may still occasionally consume minimal amounts of animal products. Technically, veganism could be considered a plant-based diet, but not all people who follow plant-based diets are vegans.

The important thing is that plant-based diets place heavy focus on foods from plants, including fruits, vegetables, and whole grains.

5 reasons to follow a plant-based diet

There are plenty of reasons why following a plant-based diet may be a good idea for someone who is trying to eat healthier. Here are five of the biggest ones.

1. Lower risk of disease.

Plant-based diets can potentially lower your risk of certain diseases.

The U.S. Food and Drug Administration confirms significant scientific evidence supports “diets low in saturated fat and cholesterol and rich in fruits, vegetables, and grain products that contain some types of dietary fiber, particularly soluble fiber, may reduce the risk of heart disease, a disease associated with many factors.”

In addition, the FDA notes “low fat diets rich in fiber-containing grain products, fruits, and vegetables may reduce the risk of some types of cancer, a disease associated with many factors.”

When controlling for saturated and total fat intake, plant-based diets, rich in grains, fruits, and vegetables may reduce your risk of certain diseases, making a strong case for shifting toward plant-based eating.

2. Healthy living and aging

Several studies also support the idea that a plant-based diet can support healthy living and aging.

One study tested the effects of vegetable versus animal protein on physical performance. The study found that there was a significant increase in performance with an increase in vegetable protein, but not with animal protein.¹

Data also suggests that including more plant-based protein in the diet is associated with a more nutrient-dense diet, improving nutrient adequacy.²

Both of these studies offer evidence for a plant-based diet supporting a healthier life, but studies have also been done to determine how plant-based diets might also promote healthy aging as well.

One such study examined telomeres, the parts of chromosomes that affect aging. This study found that certain lifestyle changes—including adding more plant-based foods into your diet—can lengthen telomeres, which is associated with longer life and a slower aging process.³

Plant-based diets can affect other aspects of aging as well, including skin appearance⁴, increased energy⁵, and a sharper mind.⁶

The evidence supports the idea that a plant-based diet can support healthy living both now and later.

3. Weight loss

The desire to lose weight is a common motivator for people who make the change to a plant-based diet. But is there evidence to support this? Can going plant-based help you lose weight? (Spoiler alert: yes, it can! [link to blog: How Going Vegan Can Help You Lose Weight])

One study explains this as a result of satiety. The study found that meals with a high amount of protein from legumes were more filling than meals with a high amount of protein from meat, while also containing fewer calories.⁷ That means that eating plant-based proteins fills you up more completely, with fewer calories. This could ultimately lead to lower caloric intake and weight loss.

Not only that, but a plant-based diet can help you keep the weight off. A study on whole food plant-based diets concluded that those diets led to significant improvements in BMI (among other things) at both 6 and 12 months.⁸

4. Environmental benefits

Turns out, you’re not the only one who might benefit from your change to a plant-based diet. Meat production contributes to greenhouse gas emissions, and use up resources like land and water (not to mention the plants used to feed the animals). In fact, many researchers consider moving away from meat and dairy consumption as “the single most effective way to regenerate our ecosystems and prevent its destruction.⁹”

In other words, prioritizing plant-based foods over animal products is a great way to have a substantial, positive personal impact on planet Earth.

5. Gut health

We’re really big on gut health around here, and we’re not alone. Why? Because more and more people are learning about the impact the gut has on daily life, health, and happiness.

The gut is home to trillions of bacteria—some beneficial, some unwanted. The key to a healthy gut is keeping the balance working in your favor. Unfortunately, it’s easy for that balance to get thrown out of whack, by things like stress, sleep, environmental factors, and of course, diet.

A plant-based diet can actually benefit your gut. Prebiotic fibers found in many plant-based foods (such as bananas, asparagus, onions, apples, and garlic) help feed the beneficial bacteria in the gut, allowing it to thrive.

There is research to support this as well. One study showed that a greater amount of plant consumption was associated with higher counts of beneficial gut bacteria, including Bifidobacterium.¹⁰

Ready to start taking gut health more seriously? Then it might be time to consider a plant-based diet.

5 tips for going plant-based

It’s pretty clear that there are many different ways you might benefit from adopting a plant-based diet. But even if you’re convinced that it’s the right course of action for you, it can be hard to know how to get started, or how to keep going when your resolve is tested.

Here are 5 tips that can help as you’re trying to follow a plant-based diet.

1. Start with small changes

Making a drastic change from your current diet to a plant-based diet can be physically and mentally overwhelming. Instead, try making small substitutions or other changes that move you closer to eating plant based, like:

• Order a veggie burger instead of a meat burger next time you eat out
• Eat fruit for dessert
• Find a couple plant-based recipes that are delicious and easy to prepare
• Eat smaller portions of meat and dairy products
• Choose filling whole grains for breakfast
• Replace dairy milk for an alternative milk (like coconut or almond milk)

Even if you only ever make small changes like these, a small step is better than nothing at all! The more small changes you make, the more you’ll be able to change your habits and mindset around plant-based eating, making a long-term adjustment easier.

2. Watch your nutrients

While a plant-based diet definitely promotes overall health and wellness, the fact remains that people who follow plant-based diets can struggle to get certain nutrients from their diet.

Things like Vitamin B12, Iron, Omega-3s, DHA, and Vitamin D3 typically come from animal products. People choosing to follow a plant-based diet need to make sure they are getting these nutrients, either from the animal products they consume (if they are still consuming animal products) or from supplements.

It’s important to make sure you’re getting all the nutrients your body needs, even while following a plant-based diet. These nutrients are important to health, happiness, and feeling your best.

Additionally, make sure you don’t buy into the misconception that just because something is “plant-based” means that it is also “healthy.” Plant-based and vegan foods can be loaded with added sugars or artificial ingredients, so it’s still important to read labels and keep track of what you’re eating.

3. Keep things interesting

Worried you’ll end up eating the same meals over and over again? Not sure there are enough vegetables you actually like to keep you satisfied on a plant-based diet? Never fear—the fact that plant-based diets are so popular means that there are plenty of resources out there for people who follow plant-based diets.

Here are some tips for keeping things interesting on a plant-based diet:

• Try a new plant-based recipe every week. (This doesn’t have to be a meal. Think: snacks, desserts, salads, etc.)
• Try new, exotic fruits or vegetables to maintain variety and interest.
• Prepare your favorite veggies in different ways (roasting, steaming, grilling, etc.).
• Experiment with different recipes until you find plant-based substitutions for your favorite foods (like chocolate chip cookies or macaroni and cheese).

If you commit to keeping things interesting while on a plant-based diet, you’ll be more likely to stick to it, instead of getting bored with the same foods and reverting to old habits.

4.  Stay motivated

Why are you choosing a plant-based diet? Is it one of the reasons we listed above, or something else? What is motivating you to make this shift? Your answer could make all the difference between this being a short-term experiment or a long-term lifestyle change.

Whatever the reason, it can help you stay on track with your plant-based diet, so do your best to keep it forefront in your mind. You might read books or articles on animal rights or the environment; you might write your weight loss goal on a sticky note and put it on the fridge; you might write a motivating statement at the top of your grocery list. Remember your motivation and put it to work for you.

5. Make it convenient

Eating a plant-based diet doesn’t have to be complicated, but any habit can be difficult to stick with if it becomes too difficult. That’s why it’s important to make it as easy as possible for yourself to eat only the foods you want to eat. Try:

• Stocking your kitchen with plenty of plant-based foods, including snacks
• Making a weekly meal plan so you’re not having to decide what to eat at the last minute
• When eating out, sticking to restaurants that offer plant-based options
• Finding convenient “grab and go” plant-based foods that you can take with you or grab when you need an easy meal or snack
• Choosing grocery pickup options to avoid browsing (and impulse buying) in the store

Plexus Lean^™ Vegan

Speaking of convenience, anyone who is trying a more plant-based diet will love the convenience (and the taste!) of Plexus Lean Vegan. Lean Vegan offers on-the-go nutrition with 20 grams plant-based protein to help you feel satisfied and energized, plus 23 vitamins and minerals, all 9 essential amino acids, 5 grams of dietary fiber including prebiotic fiber, and plant-based Omega-3 fatty acids. Available in delicious Natural Vanilla or Rich Chocolate flavors, this is one plant-based meal or snack you’ll love adding to your day!

Lean Vegan:

• Delivers a complete, nutritious meal in the form of a delicious shake
• Promotes weight loss^ while providing healthy nutrition
• Satisfies and helps control hunger with protein and fiber
• Supports gut and digestive health with prebiotic fiber and digestive enzymes
• Helps support and maintain lean muscle
• Use twice a day for weight loss^ or once a day for weight maintenance

View the Plexus Lean Vegan Info Sheet for more information, including FAQs and ingredient breakdown.

The many benefits of a plant-based diet are enough to make anyone consider making some adjustments to prioritize plant-based foods. With the right motivation, the right strategy, and Plexus Lean Vegan on your side, you’ll be ready to make realistic, long-term changes to your lifestyle that could benefit your Health and Happiness for years to come.

References:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6756227/
2. https://pubmed.ncbi.nlm.nih.gov/27733525/
3. https://www.ucsf.edu/news/2013/09/108886/lifestyle-changes-may-lengthen-telomeres-measure-cell-aging
4. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0032988
5. https://www.onegreenplanet.org/vegan-food/forever-young-the-anti-aging-benefits-of-plant-based-foods/
6. https://www.onegreenplanet.org/natural-health/how-plant-based-diet-rejuvenates-brain/
7. https://pubmed.ncbi.nlm.nih.gov/27765144/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5380896/
9. https://www.forbes.com/sites/michaelpellmanrowland/2018/06/12/save-the-planet/#38e95f073c81
10. https://pubmed.ncbi.nlm.nih.gov/29867803/

Disclaimers:

^When combined with a reduced calorie weight loss diet plan. Individual results will vary.