|Benefits of a plant-based diet|
Some people prefer to eat a vegetarian diet and stay away from or reduce animal foods, and research has revealed that a vegetarian diet that focuses on foods such as: fruits, vegetables, whole grains, legumes, nuts, seeds, spices and oils has many health benefits, in this report we learn about the most prominent benefits of the diet Vegetarian for your health, according to the " eatthis " website .
The benefits of a plant-based diet for your health
Reduces the risk of heart disease
A vegan lifestyle may keep your heart healthy. One study published in the Journal of the American Heart Association monitored the eating habits of 4,946 adults between the ages of 18 and 30 over a 32-year period. Participants were asked to provide their detailed nutritional history while the authors ranked their food choices. On a scale, beneficial foods (fruits, vegetables, beans, nuts, and whole grains) scored highest, while harmful foods (high-fat red meat, fried foods, salty snacks, pastries, and soft drinks) were given low scores.
After taking other risk factors into account (such as genetics, smoking, and exercise habits), volunteers who scored in the top 20% on the long-term diet scale had a 52% lower chance of suffering from cardiovascular disease after three decades. Furthermore, adults who changed their food choices for the better were 61% less likely to be diagnosed with subsequent cardiovascular disease compared to participants who chose more harmful foods.
A plant-based diet not only means your meals will be low in pro-inflammatory saturated fats, but it boosts your intake of antioxidants, as well as fiber.
A diet rich in antioxidants can calm inflammation - a driver of chronic disease In addition, diets rich in fiber have been shown to have a positive effect on both blood lipids and gut health, which in turn may reduce the risk of cardiovascular disease. In the future.
Helps lower cholesterol
A plant-based diet lowers cholesterol, and in a study of 123,330 postmenopausal women aged 50 to 79 years who did not have heart disease.
Females filled out food questionnaires over a 15-year period in which the authors scored scores based on how well they followed the Portfolio Diet, a plan made of cholesterol-lowering plant foods (including plant proteins like soybeans, beans, and tofu, and foods high in soluble fiber). soluble such as oats, barley, okra, eggplant, apples and berries).
The findings, published in the Journal of the American Heart Association, indicated that women who dieted more frequently were 17% less likely to develop heart failure, 14% less likely to develop coronary heart disease, and 11% less likely to develop coronary heart disease. He is likely to have any type of cardiovascular disease.
Improve brain health and focus
The American Academy of Neurology has announced that eating colorful, plant-based foods - including strawberries, raspberries and oranges - can have the ability to reduce the risk of cognitive decline by 20%.
Thanks to certain types of flavonoids (a class of plant compounds that offer powerful antioxidant effects), cognitive impairment was reduced by 24% (observed in those who ate more red, purple and blue foods, such as cherries and blueberries) and by 38% - which is equivalent to Being three to four years younger than your actual age - among the volunteers who ate orange and yellow fruits and vegetables.
Improve blood sugar levels and mood
Researchers from the United Kingdom analyzed data from 11 clinical trials (each study lasted an average of 23 weeks) that examined the outcomes of a vegetarian diet compared to other diets.
According to their findings, published in the journal BMJ Open Diabetes Research & Care , does a vegetarian (or sometimes vegan) plan have both physical and psychological benefits for those living with type 2 diabetes?
For example, fasting blood glucose levels fell "more sharply" among participants who ate few or no animal products while their depressive symptoms improved significantly.
If you have high blood glucose levels, a plant-based diet can have a positive effect on your gut health. The reason is that many plant foods (such as onions, garlic, leeks, asparagus, and bananas) are full of prebiotic fiber, a form of dietary fiber that feeds bacteria.” friendly" in the digestive system.
Metabolizing these compounds releases beneficial short-chain fatty acids, which have been shown to reduce inflammation, along with improving insulin sensitivity, ultimately improving blood sugar levels.