Health Benefits of Eating Plant-Based Foods

Introduction

How does eating plant-based benefit your health?

It is a question most people who want to transition to a plant-based lifestyle ask themselves. Is there any benefit to opting for a whole food plant-based diet?

The diet of Westernized countries propels lifestyle diseases like heart disease, stroke, obesity, high blood pressure, high cholesterol, and kidney problems. 

The food we eat is toxic. These foods are processed and refined with salt, oil, and sugar. They are full of pesticides and preservatives.

Our age is “instant everything,” or we are gone. Even eating our food relaxing is a thing of the past. But these foods create an explosive rise in chronic diseases linked to our food and lifestyle.

Plant-Based Foods

It is important to remember that food and health are inseparable.

 Eating plant-based foods prevents free radicals that cause havoc by damaging your body tissue. Likewise, plant-based foods should fulfil your body’s requirements to optimize health and give you lots of energy.

Eating Plant-Based Foods

Seeing the toxic nature of the food we eat. It is no wonder many are turning to a whole plant-based lifestyle.

What are plant-based foods?

Plant-based foods are wholesome foods that are not processed or refined. They comprise:

• Whole grains contain all their parts: germ, bran, and endosperm. Examples include oats, amaranth, barley, brown rice, buckwheat, quinoa, whole wheat, and wild rice.
• Fruits and Vegetables: Studies have shown that people eating lots of fruits and vegetables – five servings or more in their diet have a twenty per cent lower risk of heart cancer and stroke. 

There are a variety of fruits and vegetables. They are orange, apple, apricot, banana, blackberry, blueberry, cherry, grape, cranberry, grapefruit, kiwi, lemon, mango, melons, papaya, peach, pear, pineapple, plum, pomegranate, raspberry, and strawberry. 

Eat green leafy vegetables and enjoy their unique health effects. Vegetables have phytonutrients that provide health benefits. 

Examples of vegetables are asparagus, arugula, artichoke, avocados, beet, Bok choy, broccoli, Brussel sprouts, carrot, cauliflower, eggplant, garlic, fennel, green beans, kale, leek and onion, mushroom, olives, peppers, radish, spinach, sweet potato, tomato, spinach, turnip, winter squash, butternut, and seaweed.

• Legumes such as beans, lentils, soybeans, and tofu.
• Nuts and Seeds: Almond, cashew, flaxseed, peanuts, hazelnut, hempseed, pecan, pistachio, pumpkin seed, sesame seed, sunflower seed, and walnut.
• Herbs and Spices: Mustard, soy sauce, balsamic vinegar, apple sauce, miso, black pepper, turmeric, cinnamon, coriander, dill, cumin, ginger, marjoram, garlic, mint, oregano, basil, coriander, parsley, paprika, saffron, and thyme.
• Fermented foods: Kimchi, sauerkraut, miso, natto and others.

Eating plant-based foods provides plant-based compounds called phytonutrients that promote healthy longevity. They also help to reduce the risk of many age-related diseases.

A healthy plant-based diet maximizes the consumption of nutrient-dense plant foods, excluding sugar, oils, and salt. 

There are other vegan diets. However, other vegan diets are defined by what they exclude, while others are determined by what they include.

• Vegan (or Total Vegetarian) Veganism excludes all animal products, such as meat, seafood, poultry, eggs, and dairy products. It does not require whole foods or restricting fat and refined sugar.
•  Raw food, vegan – the same foods as above and exclusions. It also excludes food above 47° C (118° F).
•  Lacto-vegetarian – this diet excludes eggs, meat, seafood, and poultry and includes milk products.
• Ovo-vegetarian excludes meat, seafood, poultry, eggs, and dairy products.
• Lacto-ovo-vegetarian – the Lacto-ovo-vegetarian diet excludes meat, seafood, and poultry and includes eggs and dairy products.
• Mediterranean Diet is like a whole food, plant-based diet but allows consumption of dairy products, eggs, chicken, and red meat once or twice a month. Fish and olive oil are encouraged. Fat is not restricted.
• Whole foods, plant-based, low-fat diet encourages eating plant foods in unmodified form, especially vegetables, fruits, legumes, seeds, and nuts. It limits animal products. Total fat is generally restricted.

Vegetarian diets are better for weight management. You receive more magnesium, potassium, iron, thiamine, riboflavin, folate, vitamins, and less total fat. 

Why Plant-Based Foods?

Overwhelming evidence proves that plant-based foods are good for longevity and health. 

Whole foods Plant-Based (WFPB) can prevent and reverse chronic diseases. 

Not only are plant-based foods good for your health and weight loss. They also reverse heart disease, type 2 diabetes, and other diseases of the developed world. 

Pritikin, Dean Ornish, and T. Colin Campbell have done exhaustive studies on the health effects of eating plant-based foods. 

The China Study demonstrated that heart disease, chronic lower respiratory disease, cerebrovascular disease, and Alzheimer’s could change when eating plant-based foods. 

However, the study proved that plant-based foods are vital in reversing various conditions affecting Westernized countries.

Drs Dean Ornish and Caldwell Esselstyn did the reversal of coronary heart disease and other chronic diseases study. 

In a randomized controlled trial, Dr. Ornish proved that a plant-based diet, including other healthy lifestyle changes, could reverse heart disease. 

Dr Caldwell Esselstyn published a study in 2014 involving nearly 200 patients with severe heart disease. Using a plant-based diet on his patients proved that 99% avoided death.

Every individual is unique. What food is good for the other may be fatal for the other person.

 But eating plant-based foods gives a balance in the way one eats. The whole food plant-based diet gives you energy and optimum health.

Many experts come up with various solutions to diet and weight loss.

 Indeed, many books and videos on nutrition, health, and disease exist. These diets need clarification for the benefit of the public.

Is there any perfect diet? 

Nutrient-Dense Foods

The whole food plant-based diet has been above par among other diets. You can eat more and lose weight. 

The difference is in calories and nutrients. The most significant number of populations are malnourished, not for food but for nutrients. They eat calorie-rich foods and less nutrient-dense foods.

 Plant-based foods are nutrient-dense foods with low calories and high fibre.

Is there a healthy diet that will suit everyone? 

Whole Food Plant-Based Diet

There might be slight variations. Some people will be allergic to other foods. But whole-food plant-based diets tend to be more relevant to anyone adopting them.

Eating plant-based foods gives you an edge. 

This fibre-rich food can reverse colon cancer and other fatal diseases. 

They are full of phytonutrients. These are natural compounds in plant-based foods such as vegetables, fruit, whole grains, and legumes. They have antioxidant and inflammatory effects.

Plant-Based Diet and Their Impact on Health

Non-communicable lifestyle diseases plaguing developed countries’ populations are kidney problems, high blood pressure, high cholesterol, diabetes, heart disease, and obesity. As plant-based foods are slow-releasing carbohydrates, they can reverse severe lifestyle diseases. 

The review by Murray, C. J. et al. on the State of US health burden of diseases and risk factors: 1990 – 2010 concluded foods rich in fruits and vegetables have an impact in lowering the risk of death from heart disease and cancer.

In the “Annual Review” article, “Can we say what diet is best for health? Katz D L and Meller S. conclude that food minimally processed and close to nature, predominantly plants, significantly improves health promotion and disease prevention.

The prevailing pattern in scientific findings suggests that the closer people move toward a whole food plant-based diet, the more health benefits they get.

Significant Rise In Non-Communicable Diseases

Several studies prove that plant-based foods are the best if you want to live long and be healthy. 

The explosive rise in heart disease, stroke, high blood pressure, diabetes, and obesity has been significant over the past years. 

Many doctors and dietitians have resorted to prevention. In contrast, others have resorted to medical treatment and invasive surgery instead of looking at prevention.

Impact on Coronary Heart Disease

Heart disease is the number one killer in developed nations.

 Dr Caldwell Esselstyn wrote an article in the Journal of Geriatric Cardiology stating that a whole food plant-based diet can prevent and reverse coronary heart disease. 

He recommends that the whole food plant-based diet may help restore endothelial cells’ ability to produce nitric acid. Without morbidity, mortality, or added expense, Nitric acid can stop and change disease.

In a research article, Drs Kim, Rebholz, and others concluded that diets predominantly of plant- and lower animal-based foods were associated with a lower risk of cardiovascular disease and other related coronary artery diseases. 

They further commended diets that are relatively higher in plant foods and relatively lower in animal foods to confer benefits for cardiovascular health.

Epidemiological studies like the Adventists Health Study link plant-based diets to lower all-cause mortality and cardiovascular disease. 

Obesity and Overweight

According to the WHO Report (2016), around two billion adults are overweight. 

Six hundred and fifty (650) million of these are considered obese. These people have a Body Mass Index of over 30kg/m². 

Three hundred forty million children and adolescents aged 5 – 19 were obese in 2016.

Awareness of what you eat and the importance of physical activity throughout your life is pertinent. You must also understand the real, immediate, and long-term consequences of incorrect choices and lifestyle practices.

Obesity tends to increase the risk of cardiovascular disease and Type 2 diabetes.

An article by Sabate and Wien’s epidemiological studies on “Vegetarian Diets and Childhood Obesity Prevention” in the American Journal of Clinical Nutrition (2010) indicates that a vegetarian diet lowers BMI. 

This diet further reduces the prevalence of obesity in adults and children.

Rammi S. Najjar and Rafaela G. Feresin, in their article “Plant-Based Diets in The Reduction of Body Fat: Physiological Effects and Biochemical Insights,” indicate that interventional trials have demonstrated that consumption of plant-based diets reduces body fat in people with obesity. They found that vegetarian and vegan populations show lower prevalence rates of overweight and obesity.

A Plant-Based Diet and Type 2 Diabetes

Michelle McMacken and Sapana Shah, in an article on their cohort study, state that it supports the role of plant-based diets and other nutrient components of plant-based diets in reducing the risk of Type 2 Diabetes.

A recent study published in Diabetologia demonstrates that individuals who eat more plant-based food can significantly lower their risk of Type 2 Diabetes. 

High Blood Pressure

High Blood Pressure is an epidemic in all countries and a risk factor for many conditions. Conditions include cardiovascular disease, kidney disease, and death.

 A plant-based diet prevents and manages high blood pressure for a long time. Several studies established that a plant-based diet is an effective intervention in reducing hypertension.

Different plant-based foods will show their effectiveness in preventing and reversing most chronic diseases. 

How Does Plant-Based Food Benefit Your Health?

Scientific evidence has revealed that plant-based food can prevent and reverse several lifestyle diseases.

But how can you ensure that the food you eat benefits your health? Let us look at various fruits and vegetables, legumes, and grains and see how eating them can benefit your health.

Nutrition scientists all over the world studied how food impacts our health. Many scientists have shown that plant-based foods can reverse chronic diseases.

Fruits

Apples

Apples contain Vitamin C and insoluble fibre with high phytochemicals such as quercetin, flavonoids, and carotenoids. 

Pectin is a soluble fibre that slows glucose and cholesterol absorption into the bloodstream. 

The pectin can help control satiety and hunger. Evidence-based studies have shown apples to lower cholesterol levels and prevent colon and other types of digestive cancer. They reduce the risk of lung cancer, cardiovascular disease, asthma, and Type 2 diabetes.

Banana

Banana is a good fibre source, rich in potassium and low in sodium, folate, phosphorus, and iron. It also contains alpha and beta carotene, selenium, choline, and Vitamin C, all with antioxidant properties.

Banana is a good source of pyridoxine, essential in releasing stored glucose and synthesizing neurochemicals.

 Eating a banana can lower blood pressure. Bananas regulate the movement of nutrients and waste products in and out of cells. 

Eating bananas also reduces the risk of kidney stones forming as people age.

Blackberry

Blackberries are good sources of Vitamin C, K, E, folate, and purple pigment anthocyanin, a flavonoid. These nutrients are essential in chronic disease prevention.

Vitamin C helps in protein synthesis and is essential for the body to produce collagen and certain neurotransmitters. These processes are vital for many body functions, including wound healing. Vitamin C also has antioxidant properties, helping in immune functioning.

Blackberries’ excellent Vitamin K source helps blood clotting, essential for wound healing. They contain both soluble and insoluble fibre.

Studies have shown that blackberries can lower blood pressure, increase higher-density lipoprotein (HDL) cholesterol, and slow blood platelet function. Thus, fewer blood clots. Blackberry extracts prevent liver damage and alleviate non-alcoholic fatty liver disease (NAFLD).

Blueberry

Blueberries contain Vitamin C, K, Manganese, dietary fibre, phytonutrients, flavonoids, and resveratrol. Blueberries have plenty of antioxidant content, including anthocyanins and various phytonutrients.

Research indicates that blueberries lower cognitive decline. Eating blueberries also protects you against heart disease and cancer. 

They also help maintain bone strength, mental health, and healthy blood pressure. They also delay the ageing process by facilitating DNA repair.

Pomegranate

Pomegranate and pomegranate juice are good sources of Vitamin C, K, folate, potassium, and dietary fibre, and pomegranate contains phytonutrients such as flavonoids and ellagitannins. Pomegranate seeds have lots of Vitamin C and fibre.

Consuming pomegranates in fruit and juice reduces the risk of cardiovascular disease. In men, it slows the increase of prostate antigen levels, a marker for prostate cancer.

 Studies show that pomegranate juice can help with erectile dysfunction and impotence. They can also play a role in reducing hypertension.

Large amounts of polyphenols in pomegranate can improve arterial function.

Raspberry

Raspberries contain vitamin C, manganese, copper, fibre, biotin, folate, omega-3 fatty acid, phosphorus, pantothenic acid, potassium, and bone-building Vitamin K.

Raspberries improve the management of obesity and fatty liver syndrome because of their phytonutrients, especially rheosmin (raspberry ketone).

Scientists have also shown that ellagic acid (a product of ellagitannin) prevents inflammation and cancer cells. Raspberries are also high in manganese, a mineral essential for strong bones.

Strawberry

Strawberries contain Vitamin C, folate, manganese, dietary fibre, flavonoids, and ellagitannins. Anthocyanins, an antioxidant, may reduce cholesterol and insulin levels after a meal.

Ellagic acid found in strawberries has anticarcinogenic and antimutagenic activity.

 Strawberries also contain polyphenols, which are beneficial compounds with antioxidant properties. These phytochemical compounds inhibit tumour initiation.

It is vital for tissue repair as it is an excellent source of Vitamin C.

Vegetables

Vegetables are nature’s gift. Eating vegetables can have a significant impact on your health. Fresh or frozen contain immune-boosting antioxidants, fibre, B vitamins, and minerals. 

Many studies have linked the benefits of increased vegetable consumption to decreased risk of chronic diseases, including cardiovascular disease, diabetes, and certain cancers.

Beet

This root vegetable is a good source of dietary fibre, folic acid, potassium, magnesium, iron, copper, and vitamin C. 

Among vegetables, Beets have one of the highest sugar contents of any vegetable yet are low in calories. Beets are anti-inflammatory and antioxidant vegetables. All Beets get their red colour from a compound in them called betacyanin. Betacyanin may help defend cells against harmful carcinogens.

Beets are also an essential source of betanin. Betanin and folate work together to reduce potential toxic levels of homocysteine, which can harm blood vessels and cause inflammation.

Bok Choy

Bok choy is an excellent vitamin B6, C, K, folate, and calcium source. It also contains carotenoids, like beta-carotene, essential to prevent heart disease, stroke, and some cancers.

Bok Choy has phytochemical compounds such as indole-3-cardinal (an indole) and sulforaphane. Sulforaphane is an isothiocyanate which lowers cancer risk.

Broccoli

Broccoli is the most nutrient-dense food in the world. It contains vitamins C, K, and B vitamins, folate, potassium, iron, manganese, magnesium, phosphorus, and selenium.

 It also includes a variety of phytonutrients such as carotenoids, flavonoids, glucosinolates, phenolic acids, and lignans. 

Broccoli is another source of sulforaphane that may be the most potent anti-cancer compound. Sulforaphane helps in inhibiting lung and colorectal cancer. 

In addition to sulforaphane, broccoli has another chemical compound, 3,3 – diindolylmethane (DIM), readily absorbed from the digestive system. DIM prevents cervical cancer.

The intake of broccoli alleviates the progression of non-alcoholic fatty liver disease (NAFLD) and liver cancer.

Anti-cancer phytonutrients called isothiocyanates in broccoli fight cancer by neutralizing carcinogens. Broccoli also contains lutein and zeaxanthin. These antioxidants may help prevent eye disease.

This vegetable is the absolute master of nutrient-dense foods.

Brussels Sprouts

Brussels Sprouts are a cruciferous vegetable very high in vitamin K, C, potassium, iron, folate, pyridoxine, tryptophan, thiamine, flavonoids, glucosinolates, carotenoids, and lignans. 

Brussels Sprouts contain a compound called sinigrin. This chemical compound suppresses the development of precancerous cells. 

This vegetable is high in isothiocyanates and sulforaphane, compounds that fight cancer. Potassium in Brussels Sprouts lowers blood pressure. Folate may help prevent congenital disabilities.

The fibre in Brussels Sprouts may help in maintaining weight loss. Brussels Sprouts are also influential in combating the cellular oxidation associated with ageing and chronic diseases.

Cabbage

Cabbage contains vitamin C, calcium, magnesium, potassium, dietary fibre, folate, and phytonutrients. Cabbage has a little of the eye-healthy carotenoids, lutein, and zeaxanthin.

Phytochemicals and indoles in cabbage reduce breast cancer.

 Like other cruciferous vegetables, cabbage contains sulforaphane that protects against breast cancer. Anthocyanins in red cabbage may help boost insulin production and lower blood sugar levels.

Bioflavonoids and other plant chemicals inhibit tumour growth and act as a buffer to protect cells against damage from free radicals.

Carrot

Carrots are high in beta-carotene, an antioxidant that gets into vitamin A, K, B6, magnesium, vitamin C, dietary fibre, and potassium. Carrots contain phytonutrients such as carotenoids. 

Carrots also contain high alpha-carotene, phenolic acids, and lignans. Lutein and zeaxanthin are in carrots. These carotenoids help protect the eyes and prevent macular degeneration and cataracts.

The high soluble fibre content of carrots, in the form of pectin, reduces the risk of cardiovascular disease through its cholesterol-lowering effect. 

Studies have associated the consumption of this legendary vegetable with a decrease of up to 50 per cent in bladder, cervix, prostate, colon, larynx, and oesophageal cancer. 

Beta-carotene in carrots helps to reduce the risk of diabetes. Alpha-carotene and bioflavonoids in carrots minimize cancer risk, especially lung cancer.

Cauliflower

Cauliflower is a cruciferous vegetable with vitamins C, K, potassium, B6, folate, and plant-based omega-3. Cauliflower has various phytonutrients such as glucosinolates, phytosterols, carotenoids, phenolic acids, and lignans. 

Vitamin C in cauliflower helps protect against inflammation that can lead to cancer. 

Cauliflower is high in dietary fibre. Fibre helps to lose weight. 

Cauliflower contains sulforaphane, one of a class of chemicals in plants called isothiocyanates. Sulforaphane is a potent antioxidant and a stimulator of natural detoxifying enzymes in the body.

Cauliflower contains glucoraphanin and sulforaphane, which may reduce the risk of bladder, breast, colon, prostate, and ovarian cancers.

Celery

Celery is low in calories and high in fibre, vitamin C, and folate. 

Phytonutrients in celery help destroy benzopyrene, a carcinogen in foods cooked at high temperatures. Eating celery, therefore, helps to reduce the risk of certain cancers.

Plant-Based Food Protein

Scientists agree that plant-based protein is the key to optimal health and disease prevention. There is a variety of plant-based protein foods.

Beans

Various beans like red beans, red kidney beans, black-eyed peas, lentils, and pinto beans improve heart health. 

Beans contain magnesium, iron, zinc, and potassium, especially red kidney beans. 

Phytonutrients in beans, such as diosgenin, inhibit cancer cells from multiplying.

 In beans, there are essential enzyme-enhancing minerals called molybdenum. Molybdenum is responsible for detoxifying sulfides.

Chickpea or Garbanzo Bean

Garbanzo beans contain protein, dietary fibre, folate, thiamine, pyridoxine, vitamin K, manganese, copper, phosphorus, iron, magnesium, potassium, calcium, zinc, phytonutrients, phytosterols, and phenolic acid.

Garbanzo beans have seventy per cent of soluble and insoluble fibre. They are, therefore, undigested, which helps colon health. Chickpeas contain the powerful antioxidant mineral selenium.

Green Peas

Green Peas form a complete protein when combined with grains.

 Green peas contain vitamins A, K, and C. Green peas contain fibre, minerals, protein, and B-complex vitamins and phytonutrients. 

Vitamin K in green peas helps put calcium in the bones.

Phytonutrients in green peas, such as phenolic acid, flavonoids, and carotenoids, help protect cells from oxidative damage and inflammation. They also help in the prevention of type 2 diabetes and cardiovascular disease.

Lutein in peas helps preserve eyesight.

Lentil

Lentils are high in iron and minerals and rank third in protein power among beans and legumes. They follow soybeans and hemp.

 However, they are deficient in calories.

 Lentils contain dietary fibre, folate, thiamine, pyridoxine, pantothenic acid, niacin, riboflavin, manganese, phosphorus, iron, copper, potassium, magnesium, and zinc. They also contain phytonutrients, phenolic acids, flavonoids, and phytosterols.

Iron and vitamin B1 in lentils help maintain a steady heartbeat and prevent anaemia. B vitamins act as anti-cancer agents, protecting you against cancer.

Potassium and manganese regulate blood pressure, and niacin (Vitamin B3) boosts cardiovascular health.

Soy Bean

Soybeans contain protein, dietary fibre, polyunsaturated fat, vitamins, and minerals.

 Isoflavones in them may protect from heart disease, osteoporosis, and other cancers. Research proves soy relieves menopausal symptoms.

It is commonly found and used in three forms: tofu, tempeh, and edamame. 

Edamame provides complete protein that the body cannot produce itself. It provides omega-3 alpha-linolenic acid. Edamame contains isoflavones, an antioxidant that helps lower the risk of cancer and osteoporosis.

Power of Whole Grains

Science proves that people who consume whole grains regress the risk of developing diabetes, especially type 2 diabetes and heart disease.

Examples of Whole Grains

Amaranth

Amaranth is pseudocereals grown for their edible seed. It is cooked like rice and is gluten-free. 

Amaranth contains protein, fibre, manganese, phosphorus, iron, copper, selenium, calcium, folate, pyridoxine, phytosterols, and lysine. It is high in cholesterol-lowering soluble fibre.

Phytosterol in amaranth is a plant compound that resembles cholesterol and blocks its absorption into the bloodstream.

Health Benefits of Amaranth

Amaranth is rich in magnesium, an essential nutrient in DNA synthesis and muscle contraction.

Amaranth reduces levels of total and “bad” LDL cholesterol. 

Amaranth is high in phenolic acids. These include gallic acid, p-hydroxybenzoic acid, and vanillic acid, which may help protect against diseases like heart disease and cancer.

Amaranth is naturally gluten-free, which helps those with celiac disease.

Barley

Barley is a cereal grain for bread, beverages, stews, and other dishes. 

Barley contains sodium, potassium, magnesium, fibre, molybdenum, manganese, selenium, copper, phosphorus, iron, chromium, vitamin C, B vitamins, and niacin.

Health Benefits of Barley

Barley is rich in beta-glucans, a fibre that lowers blood cholesterol by attaching to cholesterol-rich bile acids.

Antioxidant lignan in barley lowers the risk of cancer and heart disease. The soluble fibre in barley helps you lose weight.

Magnesium and soluble fibre may protect against type 2 diabetes. Barley contains betaine. The body can convert this to choline, and this nutrient may help reduce inflammation.

Its high content of fibre helps prevent constipation.

Brown Rice

Brown rice is a better source of fibre and minerals. It contains manganese, selenium, magnesium, niacin, thiamine, pantothenic acid, and pyridoxine. 

The bran and germ are the two outer layers of brown rice containing most vitamins and minerals.

Health Benefits of Brown Rice

Nutrients in brown rice keep your heart healthy. Brown rice contains high magnesium levels, making you less vulnerable to heart disease and stroke.

Brown rice’s low glycemic index (GI) helps reduce the risk of diabetes.

Buckwheat

Buckwheat is neither wheat nor grain.

 It contains protein, copper, magnesium, potassium, niacin, and pantothenic acid. 

It is also high in gluten-free protein and soluble and insoluble fibre that “friendly” bacteria, called probiotics, promote colon health.

Health Benefits of Buckwheat

Buckwheat contains the phytochemical rutin, a flavonoid that reduces blood clumping and inflammation.

Buckwheat phenolic compounds, oxidant reducers, high fibre content, and rutin protect against cancer and cardiovascular disease. These phenolic compounds also lower blood pressure and cholesterol.

Quinoa

Quinoa is a seed containing lower sodium content and is high in calcium, phosphorus, magnesium, potassium, copper, manganese, and zinc. Zinc is more in quinoa than wheat, barley, or corn. It has numerous B vitamins, especially vitamin B6, folate, niacin, and thiamine.

Health Benefits of Quinoa

Quinoa contains saponins and phytonutrients that help to prevent cancer and heart disease.

It provides protein, lysine, an amino acid missing in other grains, which has anti-inflammatory effects. Eating quinoa helps regulate blood sugar and high blood pressure.

Quinoa’s high fibre content helps in controlling appetite and fights obesity.

Quinoa sprouts improve gut bacterial balance, celiac disease, and inflammatory bowel disorders.

Whole Wheat

Whole wheat contains fibre, protein, iron, phosphorus, zinc, copper, thiamine, niacin, folate, and phytonutrient lignan.

health Benefits of Whole Wheat

Eating whole wheat helps reduce the risk of cardiovascular disease, type 2 diabetes, and obesity.

Vitamin E in wheat germ is a powerful antioxidant linked to heart health.

Iron in wholewheat helps prevent anaemia.

Wholewheat contains magnesium, used to make the proteins haemoglobin and myoglobin that help carry and store oxygen in the body.

Consuming wholewheat helps to maintain a healthy weight.

Whole Oats

Oats are the healthiest grain food on earth. Whole Oats contain manganese, phosphorus, magnesium, copper, iron, zinc, folate, vitamin B1 (thiamine), vitamin B5 (pantothenic acid), calcium, potassium, and niacin.

Health Benefits of Whole Oats

Oats contain a robust soluble fibre called beta-glucan, significantly affecting blood sugar and cholesterol levels. The soluble fibre helps stabilize blood sugar and slow digestion. Soluble fibre creates a feeling of fullness.

Whole Oats are the only source of phytonutrient, a polyphenol antioxidant called avenanthramides. Research shows that this potent antioxidant has anti-inflammatory effects.

Eating oats helps you lose weight. Beta-glucan may promote the release of peptide YY, an essential hormone produced in the gut in response to eating.

Plant-Based Goodness In The Crunchiness of Nuts and Seeds

You hear about the fattiness of nuts, and you try to avoid them at all costs. Are they so bad for you, as some dietitians say?

 If you fit in the category of metabolic syndrome, they say it is a non-starter.

Nuts and seeds are high in calories but rich in proteins, minerals, and monounsaturated fats. Nuts contain arginine, an amino acid that plays a significant role in protecting the inner lining of the arterial walls and making them more pliable and less susceptible to atherogenesis.

Arginine also makes a critical molecule called nitric acid, which helps relax constricted blood vessels and ease blood flow.

Studies show that nuts lower the risk of heart attack and cardiovascular disease. Nuts can also be used as a weight-loss plan if used in moderation.

Let us dive into the variety of nuts and seeds.

Almonds

Almonds contain calcium, fibre, iron, riboflavin, manganese, magnesium, phosphorus, and copper. Almonds have phytonutrients such as flavonoids, phytosterols, and phenolic acid.

Health Benefits

Almonds lower cholesterol because it is rich in monounsaturated fats. They contain alpha-tocopherol, a form of vitamin E. Alpha-tocopherol antioxidant prevents free radical damage that results in oxidation of cholesterol and injures cells.

They contain no carbohydrates and, therefore, help in blood sugar control.

Almonds are high in phytic acid. This acid binds certain minerals and prevents them from being absorbed. It would be best if you were careful when consuming them.

Studies show that higher vitamin E intake helps lower heart disease, cancer, and Alzheimer’s disease rates.

Cashew

Cashews contain sodium, potassium, vitamin C, iron, vitamin B6, magnesium, copper, selenium, zinc, vitamin K, protein, fibre, and oleic acid. Cashews contain monounsaturated fat in olive oil, phytonutrients, flavonoids, and phytosterols.

Health Benefits

Phytonutrient flavonoids and phytosterols help lower LDL and increase the carrying capacity for HDL.

Cashews are rich in copper, which aids in the elimination of free radicals from the body.

 Intake of cashews reduces the risk of cardiovascular disease, type 2 diabetes, and metabolic syndrome.

Cashews also help in heart health.

Flaxseeds (Common Flax, Linseed)

Grounded flaxseeds contain manganese, thiamine, fibre, magnesium, tryptophan, phosphorus, copper, and phytonutrient lignan. Vitamin E is in flaxseed oil.

Health Benefits

Flaxseeds contain lignans that provide antioxidant protection due to their structure as polyphenols. 

Alpha-linolenic acid (ALA) and lignans may help improve heart health, inflammation, bowel disease, arthritis, and other health problems.

Flaxseed is also beneficial for gut health.

Hazelnuts (Filberts)

Hazelnuts contain zinc, copper, folate, potassium, iron, magnesium, phosphorus, vitamins E, B6, C, fibre, and proteins. Hazelnuts contain antioxidants such as flavonoids called flavanols anthocyanidins.

Health Benefits

Hazelnuts help with high cholesterol and benign prostate hyperplasia. They contain beta-sitosterol, a plant sterol that helps lower cholesterol and lessens mild prostatic hyperplasia symptoms.

Vitamin E, an antioxidant found in hazelnuts, may help protect the body from cancer.

Hazelnut fibre encourages regular bowel movement and helps prevent constipation. Hazelnuts are also a key source of proanthocyanidin to help reduce cancers.

Peanuts

Peanuts contain vitamin C, iron, vitamin B6, calcium, magnesium, omega-6 fatty acids (gamma-linolenic acid, GLA), biotin, copper, niacin, folate, phosphorus, and protein.

Health Benefits

Peanuts are low in carbohydrates and are suitable for people with diabetes.

Peanuts contain a polyphenol p-Coumaric acid, the main antioxidant in peanuts. P- Coumaric acid plays different roles in your body’s health as it is anti-inflammatory, anti-platelet, anti-diabetic, and has anti-cancer activities.

Resveratrol in peanuts reduces the risk of cancer and heart disease.

 Peanuts are also effective in weight loss.

Pecan

Pecans contain protein, copper, fibre, iron, thiamine, magnesium, phosphorus, and monounsaturated and polyunsaturated fats.

Health Benefits

Pecans are high in vitamin E, called gamma-tocopherol, which may prevent cell damage and inflammation. 

They also contain beta-sterol, a plant compound that lowers cholesterol.

Eating pecans can help lower the risk of type 2 diabetes.

Pistachio Nuts

Pistachio nuts belong to the cashew family. 

They contain protein, fibre, iron, potassium, copper, thiamine, pyridoxine, magnesium, phosphorus, vitamins, and phytosterols.

Health Benefits

Research shows that eating pistachios improves lipid profiles and decreases coronary risk. Pistachios reduce oxidative stress and improve total cholesterol and HDL “good” cholesterol.

Phytosterol in pistachios is beta-sitosterol, known for lowering cholesterol and supporting prostate health.

They have a high potassium-to-sodium ratio. This ratio helps normalize blood pressure and maintain water balance in the body.

Pistachios contain a potent antioxidant vitamin E, gamma-tocopherol, which boosts the immune system. Lutein in pistachio nuts reduces blood levels of oxidized LDL cholesterol. 

Pistachios contain fibre, minerals, and unsaturated fat to check blood sugar, protein, and cholesterol.

Consumption of pistachio nuts correlates with better weight loss.

Pumpkin Seeds

Pumpkin seeds, known as pepitas, contain magnesium, manganese, iron, zinc, and copper. Pumpkin seeds are also the best source of plant-based omega-3 fatty acids – alpha-linolenic acid (ALA). 

Pumpkin seeds contain more iron than the liver does.

Health Benefits

Iron and copper contribute to energy production. Magnesium helps improve mood and sleep. 

Manganese in pumpkin seeds plays a role in collagen production. Iron also helps transport oxygen to your body cells. Zinc, on the other hand, supports immunity, skin health, and vision.

Pumpkin seeds are full of cell-protective antioxidants, including carotenoids and vitamin E. Antioxidants in pumpkin seeds reduce inflammation and help slow premature ageing and chronic diseases.

Pumpkin seeds possess anti-fungal and anti-viral properties.

Sesame Seeds

Sesame seeds contain protein, fibre, thiamine, niacin, pyridoxine, copper, manganese, calcium, magnesium, iron, phosphorus, zinc, and phytosterols. 

Methionine and cysteine are abundant in sesame seeds, two amino acids that legumes do not provide in large amounts.

Sesame seeds also contain plant chemicals of the lignan family, sesamin and sesamolin. However, when refining to make sesame oil, you get two phenolic antioxidants, sesamol and sesaminol, that result from the process.

Health Benefits

Sesame lignans enhance vitamin E’s absorption and availability and help normalize blood pressure. These lignans also help reduce cholesterol.

Antioxidants selenium and copper in sesame seeds help absorb iron, potassium, and magnesium, which are vital for healthy blood pressure.

Consumption of sesame seeds may aid blood cell formation and may soothe arthritic pain. Sesamin, a compound in sesame seeds, contains antioxidants that may protect your cartilage.

The fibre in sesame seeds supports digestive health.

Sunflower Seed

Sunflower seeds contain manganese, vitamin E, copper, tryptophan, magnesium, selenium, pyridoxine, phosphorus, folate, niacin, pantothenic acid, iron, and zinc.

 Sunflower seeds are the two richest sources of phytosterols, and the other is pistachio nuts.

Health Benefits

Vitamins and minerals in sunflower seeds help boost the immune system and protect against various cancers and heart diseases.

 Sunflower seeds’ phytosterols reduce “bad” (LDL) cholesterol levels in the blood. Also, the antioxidants, selenium, and vitamin E help fight cancer and heart disease.

Eating sunflower seeds helps in prostate health. 

Sunflower kernels are an excellent betaine (trimethyl glycine – TMG) source, which may lower homocysteine, a risk factor for heart disease.

Walnut

Walnuts contain protein, folate, thiamine, manganese, copper, magnesium, phosphorus, iron, phytonutrients, phenolic acids, flavonoids, and phytosterols. They are the number one in total phenols. 

Walnuts boost the highest amounts of omega-3 fatty acids than other nuts. They are the richest source of antioxidants, such as ellagic acid, ellagitannins, catechin, and melatonin.

Health Benefits

Eating walnuts helps reduce inflammation, lower blood pressure and “bad” (LDL) cholesterol and improve blood vessel function.

 They may also lower triglycerides and reduce plaque formation.

Walnut consumption may extend life and protect against diabetes, cancer, and Alzheimer’s. 

Alpha-linolenic acid (ALA) in walnuts helps improve blood lipids as well as the functions of endothelial cells that line the arteries.

Walnuts contain bioactive components such as gamma-tocopherol, phytosterols, ellagic acid, and various antioxidant polyphenols that may have anti-cancer properties.

Tips For Transitioning to A Plant-Based Diet

You have realized a plant-based diet is good for you.

 But how can you begin eating plant-based foods while inundated with animal products and highly processed foods?

A plant-based diet emphasizes whole foods and plant-based ingredients while minimizing or cutting animal products. 

Eat Plants

Therefore, eat plants. Consume lots of vegetables during lunch and dinner time. Make sure you include a variety of colours in choosing your vegetables. 

Use alternative milk and dairy products with soy, rice, almond, and hemp alternatives.

Also, use non-dairy yoghurt, kefir, and soy or coconut milk coffee creamer. As a fanatic for yoghurt, non-dairy helped me.

It will help you to start by cutting out one animal product at a time. 

Refrain from overkill and abruptly leaving the foods you are eating. Try new recipes that feature plant-based ingredients.

Good Plant-Based Cookbooks Will Benefit You

We have different modalities in response to life. People want to see and visualize, while others want to touch. 

You may be comfortable watching videos while cooking your recipes. I like reading and paging through my cookbook.

Do what will fit your lifestyle. Remember, cookbooks are a fantastic way to have a variety of recipes in hand anytime you need them.

 It is crucial to have an excellent cookbook to guide what groceries to buy for your recipes. Cookbooks also help with the tools you may need and give you options if you have allergies to certain foods.

I recommend the following cookbooks for your delicious plant-based meals.

• The South African Vegan Cookbook by Leozette Roode
• Vive le Vegan! Simple, Delectable Recipes for Everyday Vegan Family by Dreena Burton
• The Food Revolution Network Family Cookbook by Ocean and John Robbins
• Dr Neil Barnard’s Cookbook for Reversing Diabetes: 150 Recipes Scientifically Proven to Reverse Diabetes by Dr Neil Barnard, MD
• Veggielicious by Mokgadi Itsweng

Plan

It is imperative to have a map of where you are going with your plant-based diet. A simple strategy is essential to transition from an unhealthy to a plant-based diet.

Find good recipes you want to make from your cookbook, and then create a shopping list of all the ingredients you will need. Then, it would be best if you had a plant-based meal plan. Remember to change your plate proportion. Try simple and easy-to-cook recipes.

It is essential to buy your staple foods in bulk. You can prepare your meals in larger quantities and keep the remaining leftovers in the fridge or freezer. Leftovers are your friend on a plant-based diet!

Support is Important

Only some people are excited about your plant-based diet. Who can eat food without meat? These are challenges you will face. Move slowly and be careful of potholes as you travel the road to your best health.

Finding your friend to go with you on this journey is crucial. It could be your spouse, friend, or your children. Support is critical in an environment not conducive to a plant-based diet.

Plant-Based Diet Pros and Cons

As interest in plant-based dieting in South Africa grows, how you follow has become more fluid.

 While vegans typically avoid animal products altogether, plant-based eating is not as strict as interpretations made it to be.

Other research suggests that following a low-fat, plant-based diet with minimal animal products may improve insulin resistance. A well-planned, nutritious, plant-based diet may improve cardiovascular health and reduce blood pressure.

However, plant-based diets need more protein, vitamins, and minerals. But you can overcome these risks by choosing the right plant-based foods, and when necessary, you get supplements.

It is important to note that successful eating plans need to be specific to individuals and consider the whole person. A registered dietitian will significantly assist you when starting a new diet plan.

Conclusion

Are plant-based food meals beneficial for your health?

It shows there is no better diet or food than a whole food plant-based diet that can reverse, prevent, and eliminate most of the killer diseases confronting us. 

Various foods contain phytochemicals that are beneficial for your health.