Why Go Plant Based
Choosing plant-based foods won’t just save the animals and our planet (although it does an excellent job of both). There’s a mountain of modern research showing that those who adopt plant-based diets lead longer and healthier lives. As an added bonus, your grocery budget will go much further when you’re not buying meat and other animal products for every meal.
Let’s take a closer look at how you can expect your health and life to change for the better by going plant based.
1. Better Heart Health
Plant-based eating means consuming more fiber and less saturated fat, which support healthier cholesterol and blood pressure over time. In a large US cohort study that followed middle-aged adults from 1987 to 2016, those who adhered to a healthy plant-based diet reduced their risk of cardiovascular disease mortality by 19%, and risk of death from any cause by 11%. The benefits were strongest when whole plant foods were prioritized over refined plant foods.
A meta-analysis in the European Heart Journal found that meatless diets were associated with reduced concentrations of total cholesterol, LDL (“bad”) cholesterol, and apolipoprotein B (a key marker for cardiovascular disease risk). These effects were consistent across 30 randomized controlled trials, regardless of factors such as age, continent, health status, and study design.
2. Easier Weight Control
When you feel satiated for longer, it’s much easier to lose weight or continue maintaining a healthy weight. Plant foods like beans, lentils, potatoes, oats, and veggies are perfect for achieving weight goals because they’re filling but lower in calories than animal-based foods.
One randomized clinical trial of 75 overweight adults found that the group following a plant-based diet showed remarkable reductions in weight and body fat, while significantly improving insulin resistance. Another study comparing the effects of five diets revealed that, after just six months, the vegan participants lost more than double the weight of anyone else.
3. More Energy + Better Digestion
It’s well-established in nutritional science that sufficient fiber intake is associated with more regular bowel movements and improved digestion. It also gives you steadier and more balanced energy throughout the day.
Unfortunately, most Americans eat far less fiber than recommended, but it’s an easy fix: Plant foods are the best source of dietary fiber we can get. In large comparative studies, vegans consumed 44 grams of fiber per day on average, compared with 21 grams in meat-eaters — more than double the amount. 74% of vegans in these studies met the recommended fiber intake levels, compared with 29% of vegetarians and just 6% of meat-eaters.
4. Lower Risk of Some Big Chronic Diseases
People who eat more plant-forward diets tend to have lower risks of major chronic diseases. One meta-analysis found that people who ate more plant-based foods had a 23% lower risk of developing type 2 diabetes, while those following the healthiest plant-based diets saw their risk drop by 34%.
Similar findings have been reported in large population studies. Research analyzing data from more than 400,000 adults over an 11-year period found that people with the highest healthy plant-based diet scores had the lowest risk of developing multiple chronic diseases, including cancer and heart disease.
The connection between diet and cancer risk is also strongly supported by major health authorities. In 2015, the World Health Organization reviewed more than 800 studies on meat consumption and cancer. It concluded that processed meat is a Group 1 carcinogen, meaning there is strong evidence it causes cancer in humans. The analysis found that each 50-gram daily serving of processed meat increases the risk of colorectal cancer by 18%.
5. It’s Usually Less Expensive and Better For The Planet
Staple plant foods like beans, rice, lentils, oats, frozen veggies, and seasonal produce are consistently among the lowest-cost sources of protein and calories. For many populations, plant-based groceries are much more affordable than animal products.
Besides all of the incredible personal benefits that plant-forward diets offer, the research is clear that plants have a far lower environmental impact than animal agriculture. According to a recent analysis, plant-based diets lead to 75% less land use, greenhouse gas emissions, and water pollution than meat-heavy diets.
Final thoughts
An important distinction to keep in mind is that we’re talking about true plant-based diets consisting of whole foods — not vegan junk food. If your diet is technically vegan but heavy in sugary drinks, refined grains, and ultra-processed snacks, you’re not going to see the same positive effects on your health.
Of course, you don’t have to jump right in with an all-or-nothing mindset around going plant based. Small and steady changes really do add up to support your long-term health.
As a first step, consider adding an extra serving of vegetables to your plate each day, or introducing “Meatless Monday” to your weekly meal plan. If that goes well, you could try out a “flexitarian” diet, where at least half of your calories come from plant foods, and animal protein is limited to a couple of meals per week. You’ll discover a whole world of new flavors and excellent sources of plant-based protein that are not only nourishing for your body, but kinder to the planet.