5 reasons to adopt a plant-based diet

Plant-based eating encourages fruits, veggies, nuts, and whole grains, and limits processed foods, meats, and dairy. There are many different types of this dietary style. Vegans choose to cut all animal products. Others, like lacto-ovo vegetarians, skip meat, but eat eggs and dairy. People who eat fish but eliminate other meats are known as pescatarians.

There are different reasons for adopting a plant-based diet, from health concerns to environmental interests. Regardless of motivation, the benefits are the same. Compared to meat and other animal products, plant products are naturally lower in saturated fat and cholesterol. Consumption of plant nutrition has been linked to a lower risk of chronic illnesses, including heart disease, diabetes, and even some cancers.

A healthful, veggie-rich diet takes careful planning. Some plant eaters find it difficult to get enough essential nutrients like vitamin B12, found only in animal products, and protein. Getting the recommended nutrients from a plant-based diet is possible, however—it’s just a matter of knowing what (and how much) to eat.

You don't have to swear off meat, either. Many plant-forward diets include lean cuts of chicken and turkey, as well as fish such as tuna and salmon in moderation.

Heart disease is the leading cause of death among both men and women in the United States. Some research suggests that adopting a plant-based diet reduces saturated fat and cholesterol, which, in turn, can lower your risk of heart disease.

Diabetes and obesity are risk factors for heart disease and are more prevalent among people who eat meat. Likewise, research suggests vegetarians typically have lower rates of obesity than non-vegetarians.

Food undoubtedly plays a role in your heart health, but it’s not the only factor, and plant-based eaters may be healthier in other ways, too. Studies have found that people who eat less meat often drink less alcohol, smoke less, and are more physically active.

More than 9 percent of Americans have either Type 1 or 2 diabetes. Diet has long been used, in combination with exercise and medication, to manage type 2 diabetes. Following a plant-based eating regimen can help improve insulin sensitivity and maintain a healthy body weight, two key factors in preventing and treating the condition.

Fruits, veggies, and some non-animal proteins, like beans, peas, and other legumes, tend to be high in fiber—especially compared to animal protein. One cup of black beans contains about 60 percent of the daily recommended fiber for women ages 50 and younger, for example, while a 4-ounce serving of beef doesn’t have any fiber at all. Fiber-rich diets promote regular bowel movements and help boost bowel health in general, which is good for digestion.

Expanding your diet to include more plant-based nutrition can mean eating more vitamins, minerals, and good-for-you fats. A cup of chopped, cooked broccoli, for example, contains 14 percent of the daily recommended vitamin A and 114 percent of the vitamin C you need. Both vitamins are beneficial for immune health. The veggie also has 184 percent of vitamin K, which helps blood clot properly.

Packing your plate with a variety of produce—in a plethora of colors—will help your body get the nutrients it needs.

Plant-based diets are good for your health, but they may also benefit the Earth. Compared to eating plans full of animal products, they tend to use fewer natural resources and don’t stress the environment as much. For example, research suggests they're linked to lower greenhouse gas emissions and generally require less fertilizer, space, and water compared to animal-based diets.

Whether you are ready to give meat up entirely or thinking about cutting back, start by adding more fruits and veggies to your plate.

For a good source or protein, try beans, an excellent alternative to red meat. Swap beef in some of your favorite dishes with beans—your body (and wallet) will thank you. Try:

• Replacing the ground beef in your next pot of chili with extra beans
• Making veggie tacos using succotash instead of beef
• Swapping your fatty beef patty for a portabella mushroom cap