A vegan practitioner will tell you that it is not all about diet but a holistic approach to a healthy lifestyle. Being a vegan is a total transformation of the way of life as it will require you to forget all sorts of products not only foods that come from animals. There are numerous benefits of vegan diet especially in weight loss and overall health. Aside from losing weight, a diet composed of greens and away from all sorts of meat can offer a lot of additional benefits for the heart and other vital parts in the body.
Some observational studies on vegans also relate it to increase life expectancy, so here are the following vegan diet benefits that are science base.
1. Nutrient-Packed Diet
The truth is that it is not easy to switch from a traditional diet to vegan as you need to eliminate all kinds of meat and animal products. It also means that you need to get your protein in other sources as it is impossible to live a life without protein. Amino acids from protein are responsible for vital bodily processes. A vegan diet is composed of whole grains, beans, nuts, vegetables, and fruits. These foods are very rich in plant compounds, vitamins, and minerals compared to a regular diet.
There are several types of research about benefits of going vegan about increase fiber, antioxidants, and it appears to be higher in folate, potassium, magnesium, and vitamins such as A, C and E. However, if you are starting with your vegan diet, you need to carefully plan with the help of a registered Dietician to help you. This is to avoid being dragged by nutrient-poor vegan diet packages available.
2. Weight Management
One of the most common reasons for many switching to benefits of vegan diet is to shed a lot of excess weight. Some observational studies found out that people living in this kind of lifestyle are thinner and maintain body mass index as compared to non-vegans. Also, there are randomized controlled studies which are a gold standard in terms of scientific research found out that a vegan diet has a higher efficacy in term of weight management as compared to other well known diets.
A study conducted in vegan participants shows a weight reduction of 9.3 lbs compared to the controlled diet within 18 weeks. Surprisingly, participants who were in a vegan diet tend to lose more weight as compared to those in low-calorie diets. Vegan diet benefits them in losing a lot of weight even if they are allowed to eat until full.
3. Improve Blood Sugar Level
The benefits of going vegan can aid in regulating the blood sugar level in the bloodstream as well as increase the function of the kidney. Several findings show that vegans experienced low blood sugar levels and increase insulin sensitivity and lower the risk of developing type 2 diabetes for up to 50 to 78 percent. Interestingly, a study conducted to compare diets from well-known health organizations such as the American Heart Association, American Diabetes Association, and diets from the National Cholesterol Education Program against a vegan diet. The result was vegan diet has shown a more significant decrease in blood sugar levels compared to diets from these prestigious medical institutions.
A study conducted in participants on benefits of vegan diet shows a 43 percent reduction in their dosage of blood sugar medications in comparison to just 26 percent reduction using the American Diabetes Association recommended diet.
4. Prevent Certain Types of Cancers
The World Health Organization stated that about one-third of cancer can be prevented through controlling factors that can lead to cancer such as diet modification. For example, a diet composed of more legumes is proven effective in reducing the risk of having colorectal cancer. Vegan diet benefits people as it will make you consume more legumes, vegetables as well as fruits compared to a non-vegan diet.
This is an important factor in the result of 96 analytical studies that vegans have 15 percent less likely to develop and die because of cancer. Also, a vegan diet is rich in soy and soy has been found out to effectively protect women from breast cancer. Other benefits of going vegan are the fact that you need to stop the consumption of red meat that reduces the risk of having colon, prostate, and breast cancer.
5. Promote Heart Health
Consuming a high percentage of vegetables, fruits, fiber, and legumes in the diet is linked to decrease the risk of heart diseases. A well planned vegan diet is surely rich in these nutrient-packed foods. An observational study was done in vegans in comparison to the vegetarian diet shown a 75 percent reduction in the risk of having high blood pressure in a vegan diet. Decrease blood pressure can significantly benefit the heart as it is one of the major factors in developing heart diseases.