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Plant-Based Eating: Mind and Health Benefits
By: Zara Zhao | Updated: August 15, 2024
In recent years, there has been a huge surge in the plant-based market—and its popularity seems to be gaining still. According to data from Mintel, there was an observed 302% increase in the number of packaged consumer goods launched with plant-based claims from 2018 to 2022. Mintel also estimates that the plant-based market could grow to $160 billion by 2030.
But first, what does plant-based mean? Plant-based is not necessarily eating only vegetables. Instead, it simply means that what you eat is mostly plants (fruits, whole-grains, and vegetables). In fact, beans, nuts, seeds, and lean proteins are also included.
As the presence of plant-based foods continues to increase, it is undeniable that there are benefits to embracing these practices. This article will cover the benefits of plant-based foods and simple ways to include them in your diet.
1. Plants Provide Fiber
Fiber is in all unprocessed plant foods and is great for your body! Unlike fats or carbohydrates, fiber is not broken down or absorbed by your body—instead, it passes through your small intestine and colon.
There are two types of fiber: soluble and insoluble. Soluble fibers form a gel-like consistency when dissolved in water and are found in citrus fruits, carrots, and beans. Soluble fibers especially help lower both glucose and cholesterol levels. On the other hand, insoluble fibers do not dissolve, which helps the digestive system properly break down the foods you eat. These types of fibers are found in vegetables, such as cauliflower and potatoes.
High-fiber diets also include benefits such as controlled blood sugar levels and normalized bowel movements. Simple ways to incorporate more fiber into your diet include switching to more whole-grain foods or choosing dried fruit as a quick snack.
2. Plants Reduce Inflammation
With plant-based foods, your body can better respond to inflammation, which is essentially the body’s protective response to danger. Inflammation can occur from injuries or long-term stress, and healthy food choices, especially those that are plant-based, can alleviate inflammation in the body.
Plant-based foods have high amounts of antioxidants, which shield your cells from free radicals (dangerous molecules that attack cells). By eating vegetables and fruits such as spinach, carrots, and raspberries, you can help your body neutralize harmful molecules and lessen inflammation.
Nuts, such as walnuts, chia seeds, and flaxseeds, contain Omega-3-fatty acids, which have strong anti-inflammatory properties and are good for your body. This type of nutrient can also reduce pain and has shown to be beneficial for heart health and brain function.
3. Plants Support the Immune System
The immune system is heavily affected by the food choices we make, and plant-based options contain essential nutrients to help our immune system function at its best. In fact, about 70% of the immune system is located in the gut, meaning that maintaining a healthy gut microbiome is highly important to supporting the immune system.
Plant-based foods, such as legumes, whole grains, and vegetables, are great for supporting gut health. In fact, these foods contain phytochemicals, naturally occurring compounds in plants, which also prevent cancer, help DNA repair, and boost the overall strength of the immune system.
As the plant-based food trend continues to rise in popularity, the many health benefits associated with adopting these dietary habits emphasize a great approach to well-being and shift towards a healthier lifestyle.
Sources
1. “Dietary fiber: Essential for a healthy diet.” Mayo Clinic, 4 Nov. 2022,
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art
-20043983.
2. “Emerging Trends in the Plant-Based Industry.” Mintel, 12 Jan. 2023,
https://www.mintel.com/food-and-drink-market-news/emerging-plant-based-trends.
3. Alexander, H. “5 benefits of a plant-based diet.” MD Anderson Cancer Center, Nov. 2019,
https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-
diet.
4. Anthony, S. “How Plant-Based Diets Affect Inflammation.” Go Plant-Based, 14 June 2023,
https://goplantbased.me/articles/vegan-inflammation.
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