The number of people who are choosing to be plant-based is at an all time high. And for good reason! When you eat plant-based, there’s no need to worry about where your protein is coming from, because it comes from plants! There are so many benefits to being a vegan or vegetarian. Here are just 10:
1. It’s healthier.
- A growing body of research shows that plant-based diets are healthier than animal-based diets. In 2015, the U.S. Department of Health and Human Services (HHS) and USDA released a comprehensive report on the health benefits of plant-based diets. The report determined that:
- Plant-based diets are lower in saturated fat and cholesterol, as well as higher in fiber, antioxidants such as vitamin C and E, carotenoids (lutein/zeaxanthin), flavonoids and polyphenols including those found in tea or wine;
- Plant sources of protein tend to be less processed than animal sources; examples include legumes versus meat or eggs;
2. It’s better for the environment.
The meat industry is one of the single largest contributors to climate change. The production of meat, eggs and dairy uses more water than all other food groups combined. It has also been linked to deforestation, air pollution, water and soil contamination, biodiversity loss and more.
The global demand for palm oil is fueling rainforest destruction in Indonesia at an alarming rate – a total area larger than Italy was cleared between 1990 and 2008! (1)
The livestock sector contributes 18% of global GHG emissions – more than transportation! (2)
3. It saves you money.
Eating a plant-based diet can save you money.
You’ve probably heard that meat is expensive, but did you know that it costs more than twice as much to eat a plant-based meal? For example, take a look at these prices for various foods:
- A pound of ground beef costs $2.51 on average.* A pound of dry beans costs about $1.50.* A bag of frozen vegetables costs about $1.30.* A loaf of bread costs just over one dollar.* A carton of soymilk costs about $2.* An avocado can run up to five dollars! That means if you were going to buy a vegan burrito and an avocado for lunch every day for a week, you’d be spending almost eighty dollars (!) on food in one week compared with only twenty-five dollars if you were eating meat instead.
4. You can still eat out!
You don’t have to be a vegan or vegetarian in order to enjoy plant-based eating. If you’re not too picky about your dining options, you’ll find that most restaurants offer at least one or two plant-based meals on their menu. Some places even have entire vegan and vegetarian menus!
If you’re feeling nervous about eating out as a plant-based eater, remember that you can always make changes to the dish if need be. For example: if the restaurant has a pea protein burger on the menu but it contains eggs and dairy, ask them to hold off on adding those ingredients so that your meal will be completely vegan. Or perhaps they can substitute another vegetable for cheese (like avocado).
And even if there isn’t an obvious option for someone with your needs—for example, an appetizer with cashew cream instead of dairy cream—ask any waiter who comes by what else might be available. They’ll likely know exactly what other items are served at the restaurant and which ones could easily be modified for a more plant-based diet!
5. You’ll find great recipes online and in cookbooks.
You can find a recipe for just about anything you’re looking for. Whether you’re trying to veganize your favorite dish or create something new, the internet is full of great recipes that are easy to follow and fun to make. You can also find lots of plant-based cookbooks at bookstores and libraries.
There’s no shortage of options when it comes to finding delicious food that’s good for you!
6. You can still eat pasta and pizza.
You can still eat pasta and pizza! In fact, you can find vegan versions at restaurants and stores. Or you can make them at home with plant-based ingredients like tofu or cashews for your cheese.
7. You’ll learn to appreciate vegetables in new ways.
- You’ll learn to appreciate vegetables in new ways.
Vegetables are a great source of vitamins, minerals and fiber. The more you eat them, the more you’ll want to eat them. You may start to look forward to meals that feature veggies as your main course instead of thinking “yay! another side dish.” Or maybe you’ll start buying seasonal fruits and vegetables at farmers’ markets instead of relying on conventional grocery stores for your produce needs (or maybe not). Either way, you’re learning to appreciate veggies in new ways – which means they will become part of your regular diet and not just something that’s good for you but tastes like dirt when cooked properly
8. You’ll find creative, meat-based replacements in stores and restaurants everywhere you go (like @impossiblemeat).
It’s not just vegans who are going to be eating healthier, you will too. The meat industry is one of the most destructive industries on the planet. It’s also an industry that relies on animal cruelty and abuse, so it’s not something to support if you’re trying to be environmentally conscious.
To replace the taste and texture of meat in your meals, there are plenty of plant-based alternatives available at grocery stores and restaurants everywhere. Here are some examples:
- Veggie burgers
- Veggie meatballs
- Vegan sausage (like @truefoods’ “Beyond Sausage”)
- Chicken nuggets made from plants (like @impossiblemeat)
- Vegan bacon made from eggplant or mushrooms
- Plant-based chicken fillets (such as Gardein), as well as beef patties and pork sausages
- Vegan cheese that tastes almost exactly like real cheese (like Daiya or Follow Your Heart)
- Ice cream made with coconut milk instead of cow’s milk
9. You’ll feel good about your food choices!
In addition to being a positive lifestyle choice and a great way to be good for the planet, plant-based eating is also great for your health. Plant-based diets are linked with lower rates of heart disease, strokes and type 2 diabetes. They also reduce your risk of certain cancers like prostate cancer, breast cancer and colon cancer (4).
Plant-based foods are rich in fiber which helps keep digestion regular and support healthy blood sugar levels. They contain vitamins, minerals and other nutrients that may specifically benefit your health (5).
10. Eating plant-based is a healthy, easy choice that will make you feel good as well as help the planet
Eating plant-based is a healthy, easy choice that will make you feel good as well as help the planet. Here are 10 reasons why:
- Eating plant-based is more sustainable. Meat and dairy production accounts for at least 51% of global greenhouse gas emissions and uses up to 80% of agricultural land. In contrast, a vegan diet uses about 1/4 less energy than the average American diet with no animal products in it. Reducing your meat consumption is an important step toward fighting climate change!
- Plant-based food is healthier for you too! Studies show that vegans are less likely to develop cancer or heart disease than meat eaters (and vegetarians). A vegetarian diet has been shown to lower cholesterol levels by 15%. It also reduces risk factors for diabetes by 50%, according to research published in Diabetes Care journal — so if you’re looking for ways to improve your health through diet changes — this one’s worth considering!
Conclusion
We hope we’ve convinced you to try eating plant-based! Making the switch is easier than you think, and it’s definitely worth it. Just remember that this isn’t an all-or-nothing process. It doesn’t mean that you have to give up everything else in your life; just make small changes at first so that they feel manageable for you personally. Once those are underway, keep going!
Photo by Andre Taissin