Fruits, vegetables, and grains have the power to transform your health and maybe even save your life.
Did you know that choosing a vegetarian or vegan diet or maybe even cutting back on meat could prolong your life? If you could add years to your life by doing so, would you? While many of us think that the idea of giving up meat is impossible or wonder how on earth we could get enough protein without it, with a little creativity and a wide variety of foods, it is possible! In fact, In 2020 there were 9.6 million vegans reported in the U.S. alone and that number is growing.
Did you know...
• Americans over consume protein and under-consume fruits and vegetables needed in their diets
• A well-planned vegetarian or vegan diets are associated with a lower rate of death.
• Some researchers estimate that eliminating even one serving of red meat per day would lower mortality risk by 7-19%
• Vegetarians tend to maintain a lower and healthier body weight than non-vegetarians
• Vegetarian diets seem to protect against diabetes due to the lower number of obese people who are vegetarians or vegans since obesity is linked to diabetes.
• Vegetarians tend to have lower blood pressure and lower rates of hypertension than non-vegetarians.
• Meat-based diets are associated with an increase risk of heart disease and related deaths. This is because most meat, especially red meat or pork are higher in saturated fat and saturated fat is the dietary factor most directly related to heart disease.
• Plant based diets may promote a favorable population of microbes in the gastrointestinal tract.
• Vegetarians have a lower risk of cancer than meat eaters due to their high intakes of fruits and vegetables. The ration of vegetables to meat may be the most relevant dietary factor responsible for cancer prevention.
• Some scientific findings indicate that vegetarian diets are associated with lower incidence of cancer at specific sites as well, most notably, colon cancer.
Sound Enticing? Before trying, Remember...
People who choose a vegetarian or vegan diet need to make sure they are getting enough iron, calcium, zinc, vitamin B12, vitamin D, omega-3 fatty acids, and protein through a variety of food including but not limited to : fruits, vegetables, nuts, flaxseed, seaweed, fortified and enriched foods, soy, oils, eggs, legumes, grains, calcium-set tofu, If they can not get the necessary vitamins through food, they may need a supplement. It is always wise to consult your primary care doctor or a dietician before starting a new diet and letting them help you get started on the right track towards improved health and a hopefully longer life.
People who choose a vegetarian or vegan diet need to make sure they are getting enough iron, calcium, zinc, vitamin B12, vitamin D, omega-3 fatty acids, and protein through a wide variety of food.
It doesn't have to be all or nothing. Remember the point above that states that eliminating even one serving of red meat per day would lower mortality risk by 7-19%. You can always start slowly by incorporating small changes such as limiting the amount of red meat you consume each week or perhaps incorporating one plant based meal into your daily regimen.
Do your research first, join online groups, and learn all that you can. When you know your "why" behind doing something, you are more likely to stick with it. Remember it's a marathon and not a race. Every positive change you make makes a difference in your body. Don't give up if you slip up, this is a lifestyle not a diet. Also, having groups of like-minded people in your corner will help encourage you and keep you on track.
On another positive note, more and more restaurants are incorporating plant-based meals making it even easier to find options when dining out that don't involve you eating only a salad or a side dish!
I hope this information was of use to you! I would love to hear from you if you are vegan or vegetarian and how a plant-based diet has affected your overall health or if you are considering going vegetarian or vegan.
- Ashley
REFERENCES
Information on the health benefits of a plant-based diet
Understanding Nutrition, 15th edition, Whitney | Rolfes, 2019
Reported percentage of vegans in U.S.
Comments