People stop eating meat and go plant-based for lots of reasons. These include losing weight, feeling more energetic, reducing the risk of heart disease, decreasing the number of pills they take … there are lots of great reasons. Here’s seven of the more surprising benefits to expect when you go plant-based.
1. YOU’LL REDUCE INFLAMMATION IN YOUR BODY.
If you are eating meat, cheese, and highly processed foods, chances are you have elevated levels of inflammation in your body. While short-term inflammation (such as after an injury) is normal and necessary, inflammation that lasts for months or years is not. Chronic inflammation has been linked to the development of atherosclerosis, heart attacks, strokes, diabetes, and autoimmune diseases, among other conditions.
In contrast, plant-based diets are naturally anti-inflammatory, because they are high in fiber, antioxidants, and other phytonutrients, and much lower in inflammatory triggers like saturated fat and endotoxins (toxins released from bacteria commonly found in animal foods). Studies have shown that people who adopt plant-based diets can dramatically lower their level of C-reactive protein (CRP), an indicator of inflammation in the body.
2. YOUR BLOOD CHOLESTEROL LEVELS WILL PLUMMET.
Elevated blood cholesterol is a key risk factor for heart disease and strokes, two of the leading killers in the United States. Saturated fat—primarily found in meat, poultry, cheese, and other animal products—is a major driver of our blood cholesterol levels. Cholesterol in our food also plays a role.
Studies consistently show that when people go plant based, their blood cholesterol levels drop by up to 35% . In many cases, the decrease is equal to that seen with drug therapy—with many positive side effects! People who require cholesterol-lowering drugs can further slash their cholesterol levels and cardiovascular risk by adopting a plant-based diet.
Whole-food, plant-based diets reduce blood cholesterol because they tend to be very low in saturated fat and they contain zero cholesterol. Moreover, plant-based diets are high in fiber, which further reduces blood cholesterol levels. Soy has also been shown to play a role in lowering cholesterol, for those who choose to include it.
3. YOU’LL GIVE YOUR MICROBIOME A MAKEOVER.
The trillions of microorganisms living in our bodies are collectively called the microbiome. Increasingly, these microorganisms are recognized as crucial to our overall health: not only do they help us digest our food, but they produce critical nutrients, train our immune systems, turn genes on and off, keep our gut tissue healthy, and help protect us from cancer. Studies have also shown they play a role in obesity, diabetes, atherosclerosis, autoimmune disease, inflammatory bowel disease, and liver disease.
Plant foods help shape a healthy intestinal microbiome. The fiber in plant foods promotes the growth of “friendly” bacteria in our guts. On the other hand, fiber-poor diets (such as those that are high in dairy, eggs, and meat) can foster the growth of disease-promoting bacteria. Landmark studies have shown that when omnivores eat choline or carnitine (found in meat, poultry, seafood, eggs, and dairy), gut bacteria make a substance that is converted by our liver to a toxic product called TMAO. TMAO leads to worsening cholesterol plaques in our blood vessels and escalates the risk of heart attack and stroke.
Interestingly, people eating plant-based diets make little or no TMAO after a meat-containing meal, because they have a totally different gut microbiome. It takes only a few days for our gut bacterial patterns to change – the benefits of a plant-based diet start quickly!
4. YOU’LL CHANGE HOW YOUR GENES WORK.
Scientists have made the remarkable discovery that environmental and lifestyle factors can turn genes on and off. For example, the antioxidants and other nutrients we eat in whole plant foods can change gene expression to optimize how our cells repair damaged DNA. Research has also shown that lifestyle changes, including a plant-based diet, can decrease the expression of cancer genes in men with low-risk prostate cancer. We’ve even seen that a plant-based diet, along with other lifestyle changes, can lengthen our telomeres—the caps at the end of our chromosomes that help keep our DNA stable. This might mean that our cells and tissues age more slowly, since shortened telomeres are associated with aging and earlier death.
5. YOU’LL DRAMATICALLY REDUCE YOUR CHANCES OF GETTING TYPE 2 DIABETES.
An estimated 38% of Americans have prediabetes—a precursor to type 2 diabetes. Animal protein, especially red and processed meat, has been shown in study after study to increase the risk of type 2 diabetes. In the Adventist population, omnivores have double the rate of diabetes compared with vegans, even accounting for differences in body weight. In fact, in this population, eating meat once a week or more over a 17-year period increased the risk of diabetes by 74%! Similarly, in the Health Professionals Follow-up Study and Nurses Health Study, increasing red meat intake by more than just half a serving per day was associated with a 48% increased risk in diabetes over 4 years.
Why would meat cause type 2 diabetes? Several reasons: animal fat, animal-based (heme) iron, and nitrate preservatives in meat have been found to damage pancreatic cells, worsen inflammation, cause weight gain, and impair the way our insulin functions.
You will dramatically lessen your chances of getting type 2 diabetes by leaving animal products off of your plate and eating a diet based in whole plant foods. This is especially true if you eat whole grains, which are highly protective against type 2 diabetes. You read that right: carbs actually protect you from diabetes! Also, a plant-based diet can improve or even reverse your diabetes if you’ve already been diagnosed.
6. YOU’LL GET THE RIGHT AMOUNT—AND THE RIGHT TYPE—OF PROTEIN.
The average omnivore in the US gets more than 1.5 times the optimal amount of protein, most of it from animal sources.
On the other hand, the protein found in whole plant foods protects us from many chronic diseases. There is no need to track protein intake or use protein supplements with plant-based diets; if you are meeting your daily calorie needs, you will get plenty of protein. The longest-lived people on Earth, those living in the “Blue Zones,” get about 10% of their calories from protein, compared with the US average of 15-20%.
7. YOU’LL MAKE A HUGE IMPACT ON THE HEALTH OF OUR PLANET AND ITS INHABITANTS.
Animal agriculture is extremely destructive to the planet. It is the single largest contributor to greenhouse gas emissions, and is a leading cause of land and water use, deforestation, wildlife destruction, and species extinction. About 2,000 gallons of water are needed to produce just one pound of beef in the U.S. Our oceans are rapidly becoming depleted of fish; by some estimates, oceans may be fishless by 2048. The current food system, based on meat and dairy production, also contributes to world hunger—the majority of crops grown worldwide go toward feeding livestock, not feeding people.
Equally important, animals raised for food are sentient beings who suffer, whether raised in industrial factory farms or in farms labeled “humane.” Eating a plant-based diet helps us lead a more compassionate life. After all, being healthy is not just about the food we eat; it’s also about our consciousness—our awareness of how our choices affect the planet and all of those with whom we share it.
Sources: Forks Over Knives
Barbaresko, J., Koch, M., Schulze, M., & Nöthlings, U. (2013). Dietary pattern analysis and biomarkers of low-grade inflammation: A systematic literature review. Nutr Rev Nutrition Reviews, 511-527. Barnard, N., Levin, S., & Trapp, C. (2014). Meat Consumption as a Risk Factor for Type 2 Diabetes. Nutrients, 897-910. Bøhn, S., Myhrstad, M., Thoresen, M., Holden, M., Karlsen, A., Tunheim, S., . . . Blomhoff, R. (n.d.). Blood cell gene expression associated with cellular stress defense is modulated by antioxidant-rich food in a randomised controlled clinical trial of male smokers. BMC Medicine BMC Med, 54-54. David, L., Maurice, C., Carmody, R., Gootenberg, D., Button, J., Wolfe, B., . . . Turnbaugh, P. (2013). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 559-563. Dean, E., & Gormsen Hansen, R. (2012). Prescribing Optimal Nutrition and Physical Activity as “First-Line” Interventions for Best Practice Management of Chronic Low-Grade Inflammation Associated with Osteoarthritis: Evidence Synthesis. Arthritis, 2012, 1-28. doi:10.1155/2012/560634 Ferdowsian, H., & Barnard, N. (n.d.). Effects of Plant-Based Diets on Plasma Lipids. The American Journal of Cardiology, 947-956. Goldsmith, J., & Sartor, R. (2014). The role of diet on intestinal microbiota metabolism: Downstream impacts on host immune function and health, and therapeutic implications. Journal of Gastroenterology J Gastroenterol, 785-798. Halkjær, J., Olsen, A., Overvad, K., Jakobsen, M. U., Boeing, H., Buijsse, B., … Tjønneland, A. (2010). Intake of total, animal and plant protein and subsequent changes in weight or waist circumference in European men and women: the Diogenes project. Int J Obes Relat Metab Disord, 35(8), 1104-1113. doi:10.1038/ijo.2010.254 Huang, T., Yang, B., Zheng, J., Li, G., Wahlqvist, M. L., & Li, D. (2012). Cardiovascular Disease Mortality and Cancer Incidence in Vegetarians: A Meta-Analysis and Systematic Review. Annals of Nutrition and Metabolism, 60(4), 233-240. doi:10.1159/000337301 Jenkins, D. (2003). Effects of a Dietary Portfolio of Cholesterol-Lowering Foods vs Lovastatin on Serum Lipids and C-Reactive Protein. JAMA, 502-502. Menke, A., Casagrande, S., Geiss, L., & Cowie, C. (2015). Prevalence of and Trends in Diabetes Among Adults in the United States, 1988-2012. JAMA, 1021-1021. Ornish, D., Magbanua, M., Weidner, G., Weinberg, V., Kemp, C., Green, C., . . . Carroll, P. (2008). Changes in prostate gene expression in men undergoing an intensive nutrition and lifestyle intervention. Proceedings of the National Academy of Sciences, 8369-8374. Ornish, D., Lin, J., Chan, J., Epel, E., Kemp, C., Weidner, G., . . . Blackburn, E. (n.d.). Effect of comprehensive lifestyle changes on telomerase activity and telomere length in men with biopsy-proven low-risk prostate cancer: 5-year follow-up of a descriptive pilot study. The Lancet Oncology, 1112-1120. Tonstad, S., Butler, T., Yan, R., & Fraser, G. (2009). Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care, 791-796. Pan, A., Sun, Q., Bernstein, A. M., Manson, J. E., Willett, W. C., & Hu, F. B. (2013). Changes in Red Meat Consumption and Subsequent Risk of Type 2 Diabetes Mellitus. JAMA Internal Medicine, 173(14), 1328. doi:10.1001/jamainternmed.2013.6633 Sutliffe, J., Wilson, L., Heer, H., Foster, R., & Carnot, M. (n.d.). C-reactive protein response to a vegan lifestyle intervention. Complementary Therapies in Medicine, 32-37. Tonstad, S., Butler, T., Yan, R., & Fraser, G. (2009). Type of Vegetarian Diet, Body Weight, and Prevalence of Type 2 Diabetes. Diabetes Care, 791-796. Van Nielen, M., Feskens, E. J., Mensink, M., Sluijs, I., Molina, E., Amiano, P., … Wareham, N. J. (2015). Erratum. Dietary Protein Intake and Incidence of Type 2 Diabetes in Europe: The EPIC-InterAct Case-Cohort Study. Diabetes Care 2014;37:1854–1862. Diabetes Care, 38(10), 1992.3-1992. doi:10.2337/dc15-er10b
Welcome to Live Learn Evolve.
A digital inventory of profound wisdom to help you navigate Planet Earth.
We ask the big questions and aim to drive the conversation vital to establishing a more conscious humanity.