5 Reasons to Eat More Plants

Do you ever feel like the act of figuring out what to eat is complicated? I feel like that sometimes. I think it’s because there’s a lot involved in answering the question: what should we eat? There are so many diets out there: keto, paleo, vegan, vegetarian, pescatarian, flexitarian, and on and on. What is the best diet for a human being, anyway?

Plant-based diets have gone mainstream because the advantages have been well researched and healthcare practitioners recommend this way of eating as many have seen incredible results from their patients.

Research suggests that we should all start eating more plants, but what exactly are we talking about here? Eating grass or bark? That depends. When I work with clients, I recommend that they eat more plants, not necessarily eat only plants. The reason is that some people don’t do well only eating plants. Some of us need to mix it up a little. I’ve seen that it’s really based on how you feel when you’re eating certain foods.

But, we could all do with eating more plants. A recent study by the CDC revealed that only 1 in 10 Americans are getting the recommended amount of fruits and vegetables in their diets. With that in mind, here are five reasons to eat more plants:

1) Prevent or Reverse Type 2 Diabetes

The link between diet and type 2 diabetes is a well-known fact. And which diet has been shown to prevent or reverse this disease? A study found that eating a plant-based diet filled with high-quality plant foods reduced the risk of developing type 2 diabetes by 34%. It’s likely because plants are lower in saturated fats than animal foods, which raises cholesterol levels and your risk of developing type 2 diabetes.

2) Lose Excess Weight

Eating more plants can help you drop pounds. A small study found that 65 overweight adults who followed a whole-food, plant-based diet for one year lost 9.25 pounds on average. Plus, this diet was not calorie-restricted; the participants were allowed to eat what they wanted and still lost weight.

The main reason is that whole grains, fruit, and vegetables have more fiber and are typically digested more slowly than foods lower in fiber. Plant-based foods are also low in calories, meaning you can eat a high volume of food without exceeding your calorie needs. That’s why on a whole-food, plant-based diet, you’re encouraged to eat until you’re comfortably satiated—no calorie counting or portion control necessary.

3) Lower Your Risk of Heart Disease

A plant-based diet can be effective at promoting cardiovascular health and preventing, heart disease. A 2021 review of 99 studies found that diets rich in whole and minimally processed plant-based foods were associated with significantly lower risk of cardiovascular disease compared with diets high in meat and dairy products.

Meat contains saturated fat, which can contribute to heart issues when eaten in excess. Highly processed foods often contain excessive salt, which raises blood pressure, damaging the lining of the arteries over time. To help prevent cardiovascular disease, you want to consume foods that are anti-inflammatory, which happen to be mainly plant-based foods. These include green leafy vegetables, yellow vegetables, whole grains, walnuts, extra virgin olive oil, fatty fish, tomatoes, and fruits.

4) Keep Your Brain Strong

There is some research examining plant-based diets and their role in slowing the progression of Alzheimer’s. A review of nine studies found that eating an extra 100 grams of fruits and vegetables per day (about one-half cup) led to a 13 percent reduction in the risk of cognitive impairment and dementia.

Fruits and vegetables are rich in polyphenols, which may help slow the progression of Alzheimer’s disease and may help reverse cognitive decline, according to a review published in Current Pharmaceutical Biotechnology.

5) Save Some Money While Saving the Planet

Plant-based foods are not only healthier for you, they’re also more affordable. In some cases, you could save $750 a year per person in groceries according to research. When you stock your kitchen with planted-based staples such as brown rice, potatoes, and dried beans, you can assemble nutritious, satisfying meals for just a few dollars.

Raising animals for food is an incredibly inefficient use of resources. Growing crops to feed animals takes a lot of land and water. One study found that livestock provides just 18% of calories consumed globally but takes up 83% of farmland. Vegan and plant-based, whole-food diets are also associated with fewer climate-altering greenhouse gas emissions. 

If you want to learn how eating more plants can help you age well, schedule a free consultation with me.