4 benefits of a plant-based diet
Written by Shiza Khan
Have you ever scrolled through Instagram and found yourself stopping at a reel or photo of a delicious-looking salad or a buddha bowl? Or perhaps you tried a meal somewhere and were utterly surprised that it was entirely plant-based? If this is you and going plant-based is a line you have hovered near, then you have landed in the right place.
A plant-based diet is a diet in which your daily foods are derived from plant sources including fruits, vegetables, legumes, pulses and nuts (nut milks and nut cheeses). While people have different interpretations of the diet, milk and its products and even honey are off limits if you intend to follow this fully.
There are several reasons why someone may choose to adopt this dietary pattern. Plant-based diets have many health benefits, if followed with smart choices, to ensure every single nutrient the body needs is being incorporated.
Lower cholesterol
Plant-based foods are generally low in saturated fats, which are directly responsible for elevating cholesterol levels in the body and may lead to the development of heart conditions, such as coronary heart disease, atherosclerosis and heart failure. Plant sources like nuts, seeds and their oils are rich in various types of fatty acids that help in maintaining a healthy balance of fat within the body.
Lowered risk of lifestyle diseases
Plant-based foods, especially vegetables and fruits, are great sources of complex carbohydrates, water and fiber. These are all beneficial for reducing insulin spikes in the blood after eating, which ultimately prevent diabetes and risk of insulin resistance caused by wrongful eating habits.
Weight management
According to research, those who consume a plant-based diet have lowered rates of obesity and heart diseases. The presence of fiber provides quicker satiety and keeps the feeling of hunger at bay for longer. This is particularly useful if you are looking to shed off some weight in a well-balanced healthy manner.
Nutrient rich
Most yellow- and orange-colored vegetables (pumpkins, carrots, gourds, yellow squash and yellow bell pepper) provide a good amount of beta carotene, which converts to vitamin A in the body. Green leafy vegetables (spinach, kale, alfalfa and others) are rich in antioxidants that protect cells from damage by toxins in the environment and within our bodies. The nutrients in most fruits (kiwi, oranges, apple, melons, etc.) also build immunity that aids in fighting off infections and maintaining overall health.
Introducing a plant-based diet may seem overwhelming initially because of the lack of options, but there are several easy swaps you can do to maintain the nutrient balance of the meals. Most South Asian cuisine have been plant-based for the longest time and have several meal options that combine cereals, pulses and veggies in mouth-watering combinations. Dal-chawal (rice and flavored lentils) is a classic combination that combines the richness of carbohydrates and the proteins from the dal to make it a wholesome meal that is not only comforting but also makes up for the missing amino acids in each other. Most sabzis (vegetable preparations) rely heavily on the use of plants and are flavored with spices that add an extra layer of nutrition and added benefit to your meals. All it takes is to make that one dish for it to turn into something you look forward to.
Header photo via Sara Dubler / Unsplash
