Benefits of Plant-based Eating

Most research looking into plant-based eating patterns has focused on the vegetarian and the Mediterranean diets. The Mediterranean diet has a foundation of plant-based foods and includes fish, poultry, eggs, cheese and yogurt a few times a week. Meat and sweet treats are eaten less often. The Mediterranean diet has been shown in both large population studies and randomized clinical trials (the strongest level of scientific evidence) to help manage weight, reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast and prostate cancer), depression and, in older adults, promote better mental health and longevity. It seems that plant-based diets like the Mediterranean diet act through multiple pathways, including better glycaemic control, lower inflammatory activity and altered neurotransmitter metabolism achieved via a positive change in gut bacteria.

So, although the research definitely shows that we could have a healthier population if we included more plant-based foods in our diets, the evidence doesn’t yet say that being vegan is the only way and the best way not only for weight loss but also for general health.

The Proper Way To Eat Vegan

Technically, a diet of fizzy drinks, sweets, biscuits, lots of vegan pizza and fries are still vegan. While that is still considered vegan, the following a diet like this is neither good for you or the environment.

This minor detail is what determines if you will actually lose weight when you start following a vegan diet. It’s all about quality of the food your are eating. We have already given a few examples of vegan foods that are unhealthy for you so even though you are eating vegan aren’t always being healthy. When it comes to weight loss it is all about energy balance. At the end of the day, week or month in simplistic terms to lose weight you need to consume less energy than you burn.

In theory, following a vegan dietary pattern should help with keeping your calories lower as plant-based foods are typically higher in fibre which is one nutrient that keeps you fuller for longer however this it is not a given that all vegan diets are high in fibre.

It is very easy to get your calorie balance wrong if you also load up on nut butters, avocado and vegan cheeses. When done right, a vegan diet can be super nutritious and can contribute to a healthy weight, lifestyle and environment — but the emphasis here, being on the word right. Without proper planning and know-how, it’s very easy to get a vegan diet wrong.