Incorporating more raw vegetables into one’s diet may offer a substantial boost to health and aid in weight loss, according to recent findings. A plant-based diet has been shown to significantly reduce, and even reverse, the risk of Atherosclerotic Cardiovascular Disease (ASCVD) mortality. This dietary approach is associated with lower Body Mass Index (BMI) and a reduced risk of obesity. With a naturally lower calorie count, higher fiber content, and reduced saturated fats, plant-based diets have become a cornerstone for those looking to improve their overall health.
The benefits of a plant-based diet extend far beyond weight management. Studies have demonstrated its positive impact on conditions such as high cholesterol, type 2 diabetes, hypertension, and obesity. Raw vegetables, especially when consumed in season, can be incredibly sweet and delicious, making them a delightful addition to any meal plan. Experts recommend aiming for 50% of meals and snacks to consist of fruits and vegetables to effectively adopt this dietary lifestyle.
“Plant-based diets tend to be naturally lower in calories, higher in fiber and lower in saturated fats, which makes sense why a plant-based diet has shown to reduce the risk of high cholesterol, type 2 diabetes, hypertension, and obesity.” – Haley Bishoff
The American Heart Association advises four to five servings of fruits and vegetables daily. A serving might include five to eight florets of broccoli or four large strawberries. The Dietary Approaches to Stop Hypertension (DASH) diet also emphasizes the importance of fruits and vegetables by recommending four to six servings each, alongside whole grains, low-fat dairy, lean meats, nuts, seeds, and legumes.
“If you’re looking to incorporate plant-based eating, it’s important to do so under the guidance of a registered dietitian to make sure that there are no nutrient gaps and individual health concerns are being considered.” – Haley Bishoff
Animal products typically produce acid in the body, whereas fruits and vegetables are base-producing, contributing positively to kidney health. Moreover, increasing fiber intake helps combat inflammation, eliminate body waste, improve blood lipid levels, and more.
“Plant based diets will help with a reduction in body weight, likely due to increased filling fiber with increased vegetable intake and a reduction in overall energy intake.” – Courtney Pelitera
Even diets not strictly plant-based, such as the Mediterranean diet, can align with plant-based principles since the majority of their ingredients come from plant sources.
“Remember that being plant-based doesn’t mean you have to be a strict vegan. Many people get turned away by the thought of that. Even a heart healthy, Mediterranean diet can be considered plant-based because a majority of the foods come from plant sources.” – Haley Bishoff
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