5 Reasons Why You Should Start Eating Plant- Based Foods Today

 

5 Reasons Why You Should Start Eating Plant-

Based Foods Today

 

As our society evolves, we are constantly facing the need to

change our behaviors and habits to increase our health and

quality of life. We are now facing climate change, food

insecurity and over 40% of our population is suffering from

chronic disease.

 

 

Plant-based nutrition is one of the recent ideas put forward to

 improve our world and health. Even though food regimens

are not something our doctor prescribes (yet), research is

showing that food has a lot to contribute to our health. It is also

a less costly option to our society than prescribing medication.

 

 

Our understanding of plant-based eating may differ from one

individual to another. In the world of nutrition, plant-based

eating is having a large portion of one’s nutrition coming from

vegetables, fruits, herbs, nuts, and whole grains, and also include

legumes or other plants.

 

 

A spectrum of plant-based nutrition options is available to you.

Some are very strict (vegan diet), others are still adding animal

products like dairy (vegetarian) and at the other end of the

spectrum are those that still eat meat, poultry, and fish on an

occasional basis.

 

 

We once believed that early humans consumed a large

proportion of animal protein in their diet. It is from that belief

that, in the 2000s, the Paleo diet (mainly comprised of animal

protein) became really popular in the world of nutrition and diet.

 

Although, we now know that the nutrition of bipedal primates

and Homo sapiens was primarily composed of nuts, fruits,

leaves, roots, seeds, and water. In that case, the “original” 

Paleo Diet was in fact plant-based eating.

 

 

It is also linked to the fact that some of the strongest animals

on Earth are not carnivores. The strongest mammal is the gorilla

 (most are herbivores). It can lift around 4409 lbs, which is 10 times

 its body weight. It would be like a 200 lb individual lifting 2000 lb.

 

 

If other mammals can live a healthy and strong life on a plant-

based on nutrition, we probably can too.

 

Whether you want to save the animals, become healthier or

simply feel better, the plant-based nutrition is a great option

for those of us who want to be a better and healthier person.

 

 

Choosing a plant-based nutrition doesn’t have to be a complex

commitment. Not convinced yet? Here are the 5 reasons to start

eating plant-based nutrition now

 

Improve your health

 

In addition, an increased consumption of vegetables, grains, and

beans will bring more fiber into your nutrition. It is recommended to

 consume from 25 g (women) to 38 g (men) of

fiber daily. Unfortunately, we consume an average of 15 g daily.

 

 

That is not enough for most of us and can have a negative

impact on the bowels and cause constipation or hemorrhoids.

 

 

According to research, an increased intake of fiber can also help

prevent and reduce heart diseases, diabetes, and colon cancer.

 

 

Fiber is also known to reduce the blood cholesterol levels. For most

 Americans, the average daily intake of protein is recommended at

 46 g (women) and 56 g (men). One cup of shredded

 cheese is about 26 g of protein and 1 cup of diced chicken is 38 g of

 protein.

 

 

That means that if you eat cottage cheese for breakfast with a

a glass of milk, an egg sandwich for lunch, and a ribeye steak for

dinner, you are probably looking at double the amount of protein that is

 recommended for daily intake.

 

You can now understand why the average American eats around

 100 g of protein per day. Our society seems to be eating too

 much protein, which can cause issues with the bowels or digestion.

 Some individuals indeed need more protein than others but in

 general, our protein-rich nutrition is overindulgence.

A plant-based nutrition can help us meet our health goals without

 going above the daily intake recommendation.

 

It was once believed that you needed to add animal protein in

your meals to increase muscle mass.

 

 

 Some studies and athletes have demonstrated that it is

 possible to increase muscles and be fit with a plant-based

 nutrition. For example, one of the best runners of all time and

 American ultramarathoner, Scott Jurek is known to be a plant-

 based eater!

 

 

 

While thousands of research demonstrate the health benefits of

 consuming vegetables as a way to prevent illness, many still

 refuse to change their nutrition to increase their quality of life.

 

  

Too many people believe that exercise, medication, and 

supplements are sufficient to maintain health. Meanwhile,

 experts in the field of health and wellness say that weight

 management is 75–80% nutrition and 20–25% exercise.

 

 

According to some research plant-based eaters showed fewer

 signs of depression and mental illness than omnivores.

 

 

There is much more research to be done and certainly some

aspects to consider (like sugar intake) but these researches are

very promising. The best way to know is to try it and see how

you feel.

 

 

Weight loss and weight management

 

 

Plant-based eating means that you have a large proportion of

 

your meal that comes from plant-based food. That said, fruits

 

and vegetables are often the number one thing that comes to

 

mind when we think of plant-based nutrition.

 

According to some studies, only 15% of our population is able

 

 to meet the minimum requirement of daily recommendation

 

for fruits and even less (10%) for vegetables.

 

 

 

Experts in nutrition all across the world agree that the

 

insufficient consumption of fruits and vegetables contributes to

 

the obesity epidemic and chronic disease related to poor

 

nutrition, especially in our country.

 

 

While exercising is important, nutrition is probably the number

 

one reason why we have so much obesity in our nation.

 

 

 

In general, individuals who are on plant-based nutrition tend

 

to consume fewer calories than individuals who consume

 

animal protein. Since most of their calories come from

 

healthier options and fewer calories per weight. Plant-based

 

eaters tend to eat less processed food and avoid meat-focused

 

restaurants like fast-food chains that provide an unhealthy meal

 

options.

 

 

In addition, studies indicate that individuals who had a plant-

 

based nutrition with reduced sodium consumption (2300-1500

 

mg a day) showed a reduction in blood pressure and increased

 

weight loss. That said, it is important to understand that plant-

 

based food doesn’t always mean healthy food. Sugar is the

 

other plant-based food to beware of.

 

 

Prevent or manage a chronic disease

 

As you will see in the next section, research demonstrates that

 

individuals on plant-based nutrition can prevent chronic

 

disease, reduce obesity, and mostly encourage a healthy and

 

quality of life.

 

 

 

A report published by the World Health Organization

 

recommended that a daily intake of 400 g of fruits and

 

vegetable would contribute to preventing chronic diseases

 

which include diabetes, heart disease, cancer, and obesity.

 

 To put this in perspective, 1 tomato is approximately 75 g while

a medium size potato is about 150 grams. For fruits, a medium

 

apple is about 150 g and a small kiwi is around 75 g.

 

 

 

Stop spending on supplements

 

 

Did you know that our nation’s population spends more than

 

$30 billion a year on supplements?

 

 

What if you didn’t need to waste that money?

 

With plant-based nutrition, you are more likely to receive all

 

the nutrients you need from natural sources like legumes,

vegetables, and fruits.

 

 

 

Not only does this save you money, it also saves you from

 

trying to remember to purchase and consume supplements.

 

 

While thousands of research demonstrate the health benefits of

 

consuming vegetables as a way to prevent illness, many still

 

refuse to change their nutrition to increase their quality of life.

 

 

 

Too many people believe that exercising, medication and

 

supplements are sufficient to maintain health. Meanwhile,

 

experts in the field of health and wellness say that weight

 

management is 75–80% nutrition and 20–25% exercise.

 

 

 

Save our planet

 

 

Agriculture uses approximately 70% of our freshwater (globally

 

on average). That said, the production of meat requires around

 

1000% more water (1 kg requires from 5000 to 20,000 liters of

 

water) than some grains like wheat (1 kg of wheat requires

 

between 500 and 4000 liters of water).

 

 

 

In addition, a lot of the grain is cultivated to feed the animals

 

we eat and if we started eating that grain and reduced our

 

consumption of meat, less water, and resources would be used to

 

produce animal food.

 

 

 

conclusion

 

Plant-based eating is for everyone, the main idea

 

is not to “diet” or remove something from your nutrition but

 

 more about adding more vegetables, fruits, nuts, whole grains,

 

and legumes.

 

 

 

Now it’s time to put your learning into action, pick a day when

 

you will start your plant-based nutrition, select your meals (find

 

recipes for breakfast, lunch, and dinner recipes) and make a

 

grocery list, go shopping (get your grocery items) and

 

implement the change! Plant-based eating is not a diet but a

 

more a way of living. Make it simple and have fun with it!