Is a Plant-Based Diet the Healthiest Diet?



Yes, we think a plant-based diet is the healthiest diet available.


What is a Plant-Based Diet?


A plant-based diet is a diet consisting of unrefined plant foods(such as fruits, vegetables, wholegrains, legumes, nuts and seeds) and devoid of meats, dairy products, eggs and processed foods.


What makes a Plant-Based Diet Healthy?

Plant-based diets are lowin saturated fat, free of cholesterol, and rich in fiber, vitamins, minerals and antioxidants.



Advantages of a Plant Based Diet:


1) Plant-Based Diets Can Help You Lose Weight

People who eat plant-based foods tend to be thinner and have a lower body mass index (BMI) than non-plant based eaters several randomized controlled studies report that plant based diets are more effective for weight loss than the diets they are compared to.

Interestingly, the weight loss advantage persists even when whole-food-based diets are used as control diets.


What's more, researchers generally report that participants on plant-based diets lose more weight than those following calorie-restricted diets,even when they're allowed to eat until they feel full .

The natural tendency to eat fewer calorieson a plant-based diet may be caused by a higher dietary fiber intake, which can make you feel fuller.


 Plant-based diets seem very effective at helping people naturally reduce the amount of calories they eat, resulting in weight loss.



2) Plant-Based Diets, Blood Sugar and Type 2 Diabetes

Adopting a plant-based diet may help keep your blood sugar in check and type 2 diabetes at bay.

Several studies show that people on plant-based diets benefit from lower blood sugar levels, higher insulin sensitivity and up to a 78% lower risk of developing type 2 diabetes than non-plant-based eaters.

In addition, plant-based diets reportedly lower blood sugar levels in diabetics up to 2.4 times more than diets recommended by the ADA, AHA and NCEP. Part of the advantage could be explained by the higher fiber intake, which may blunt the blood sugar response. A plant-based diet's weight loss effects may further contribute to its ability to lower blood sugar levels

Plant-based  diets seem particularly effective at improving markers of blood sugar control. They may also lower the risk of developing type 2 diabetes.



3) Plant-Based Diets and Heart Health

A plant-based diet may help keep your heart healthy.

Observational studies report that people who eat plan-based foods may have up to a 75% lower risk of developing high blood pressure and 42% lower risk of dying from heart disease.

Randomized controlled studies — the gold standard in research — add to the evidence.

Several report that plant-based diets are much more effective at reducing blood sugar, LDL and total cholesterol than diets they are compared to

These effects could be especially beneficial since reducing blood pressure, cholesterol and blood sugar may reduce heart disease risk by up to 46% .



4) Other Health Benefits of Plant-Based Diets

Plant-based diets are linked to an array of other health benefits, including benefits for:



  Some Plant Based Foods



Debunking Certain Myths about A Plant-Based Diet:


  1. Myth – Plant-based foods lack Protein, Iron and Calcium


Below are plant-based superfoods rich in protein, iron and calcium


 Leafy green vegetables, quinoa, buckwheat, sacha inchi, chia, hempseed, flaxseed (linseed), tofu, miso, tempeh, spirulina, chlorella, oats, genuine, brown rice, peas, beans (all varieties), legumes (all varieties), peanuts, peanut butter, cashews, almonds, tahini, pecans, Brazil nuts, pumpkin seeds, sunflower seeds, sesame seeds, Brussels sprouts, corn, broccoli, spinach, cauliflower, mushrooms, asparagus, onions, mushrooms and (believe it or not) potatoes (with skins on!).      


  1. Myth – Plant-based foods are boring


Non-plant food eaters can get every version of food they eat in plant-based foods including junk food.


  1. Myth – Plant-based foods are expensive


Plant-based foods can be very inexpensive if people shop for food wisely. Example, a bowl of rice and beans which is totally plant-based does not cost much.


  1.  Myth – Plant-based foods makes one weak


Some of the most strongest, fastest athletes on the planet are plant-based food eaters.


  1. Myth – Plant-based foods require one to be on a lot of supplements


Except for Vitamin B-12 a well balanced diet will provide a human being all the nutrients one needs to stay healthy.


In conclusion, a well balanced plant-based diet is not only healthy it is also a more compassionate way to live.

Dr. Anteneh Roba

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