If you bear with me, I am sure the following evidence will captivate you. This article relies on evidence from medical studies, and as such, you may find it a little overwhelming. I have tried to keep every explanation as brief as possible while still providing key information. The purpose of this is to show you the proven health benefits of eating a plant-based diet.
“The doctor of the future will no longer treat the human with drugs, but rather will cure and prevent diseases with nutrition.” Tomas Edison (1903)
Please note: as with a lot of study findings over the years on a plant based diet, correlation doesn’t necessarily equal causation. Many of the people studied made positive health changes over many aspects of their life, not just their diet (i.e. exercising regularly, smoking cessation, decreasing alcohol consumption, etc.) But also keep in mind: it’s difficult to prove actual causation with most things. There are a wide variety of factors that play into outcomes: genetics, environment, resources and socioeconomic status, food farming (GMO, pesticides, etc), chemicals we’re exposed to on a daily basis without even knowing it. The list could go on and on.
My point is that in order to truly prove causation, we would have to take newborn babies, put them in a highly controlled environment and do experiments and different tests throughout the lifetime. It’s impossible to do.
That being said, it has been proven time and time again that there are numerous health benefits linked to eating a healthy plant based diet. Let’s dig in.
The China Study
The China Study is a book written by nutritional biochemist Dr. T. Colin Campbell, Ph.D. and his son, Dr. Thomas M. Campbell II, M.D. It examines the link between the consumption of animal products and chronic illnesses, such as heart disease, diabetes, and certain cancers (breast, prostate, and bowel.)
In summary, they found that people who ate a predominantly whole food plant based diet avoided getting certain diseases and cancers, decreased their chances of getting these diseases and cancers, or reduced the development of numerous diseases.
Their book is based on the China-Cornell-Oxford Project: a 20 year study conducted by the Chinese Academy of Preventative Medicine, Cornell University, and the University of Oxford. (T. Colin Campbell was one of the study’s directors.) The study looked at mortality rates from cancer and other chronic diseases in 65 countries in China between 1973-1975. Their data findings were correlated with dietary surveys and blood work from 100 people in each of these 65 countries between the years 1983-1984.
Study findings
The study concluded that those countries with a high consumption of animal-based foods were more likely to have higher death rates from heart disease, diabetes, and cancer. In contrast, they concluded that those countries who consumed more plant based foods were less likely to die from chronic diseases and cancers.
I recently read The China Study, and it truly is one of the greatest books I have ever read in my life. I checked it out of the library, and by page 2, I had already ordered a copy on Amazon for myself. It’s that good. It is full of visual aids and is very easy to understand. Dr. Campbell’s award-winning research not only makes a compelling argument for a whole food plant based diet, but proves why. He also tackles the subject of why our own government and health care system want to hide the facts from us. If you read nothing else, I highly recommend reading this.
So here they are: the 24 health benefits of eating a plant-based diet 💃
1. A Whole Food Plant Based Diet decreases the risk of heart disease and other chronic diseases
In 2004, Dr. Caldwell Esselstyn performed a study of 198 patients with significant Coronary Artery Disease (CAD); 119 of them had undergone a previous coronary bypass surgery or had stents placed, and 44 of them had a previous heart attack. In addition to CAD, many of these patients also had high blood pressure, high cholesterol, diabetes, and were obese.
After 4 years of being on a strict Whole Food Plant Based (WFPB) Diet, over 99% of patients who adhered to the diet did not have any major cardiac event, including heart attack, stroke, or death. Of the 21 patients who did not adhere to the diet, 62% experienced an adverse event.
“Some people think a whole foods, plant based diet is extreme. Half a million people per year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery [coronary artery bypass surgery]. Some would call that extreme.” –Dr. Caldwell Esselstyn
2. A Whole Food Plant Based Diet can actually REVERSE symptoms of chronic diseases
In 1985, Dr. Caldwell Esselstyn, M.D., initiated a study of 24 patients with advanced Coronary Artery Disease (CAD). These patients had previous heart attacks, failed their first or second cardiac bypass surgery, and/or failed their first or second angioplasty. Five of these patients were given one year to live by their cardiologists. (As stated by Dr. Esselstyn in an interview in the documentary Forks Over Knives.) Initially, all patients were put on a WFPB diet, which was low in fat, contained no oil, and consisted of small quantities of low fat dairy. (The dairy aspect of the diet was eventually removed all-together.)
Six patients dropped out after one year. At the end of 5 years, 18 patients remained: 11 had no progression of CAD; 4 patients actually had regression of CAD.
All 18 patients survived the 12 year study. At the time Forks Over Knives was made in 2011, 14 of those patients were still living.
“If I put you on a pill, I could see you back every 3 months for the rest of your life. That’s how we make money in medicine. If I put you on a plant-based diet and you get better, I may never see you again.” –Dr. James Bennie
3. A Whole Food Plant Based Diet decreases risk of cancer
Only about 5-10% of cancers are inherited through genetics.
Diet has a strong influence on cancer incidence and progression. Chemical compounds thought to be cancer causing have been linked to processed meats and cooked red meat. Cancer starts in our genes and can be changed with chemicals. Cancer comes from a cluster of genes that have been damaged and mutated. Plants produce phytochemicals that may protect cells from damage.
Diets high in fiber have also been linked to lower risks of breast and colon cancer.
Eating a plant-based diet provides many benefits against a multitude of cancers with virtually no negative side-effects.
4. A Plant Based Diet can actually turn our genes off and on
Each of our cells expresses (turns on) only a fraction of its genes. The remaining genes are repressed (turned off). Gene regulation is the process of turning genes off and on.
We have trillions of cells in our body, each containing DNA. Epigenetics are the non-genetic influences that cause gene expression (such as age, environment, and diet.) Rather than change the DNA itself, epigenetic signals cause changes in the chemical groups attached to a gene, turning it off and on. The foods we eat are an important source of epigenetic signals.
Animal foods, such as meat and poultry, cheese, milk, and eggs are one of the primary causes of obesity, heart disease, and common cancers. For example, choline (a chemical found in high concentrations in animal foods) has profound negative effects on gene expression. In contrast, folate from plants causes favorable epigenetic changes.
Your health is not predetermined. A common saying among many health care professionals is, “genetics load the gun, but environment pulls the trigger.”
“Proven environmental diseases, such as colon cancer, coronary artery disease, and adult-onset diabetes, all run in families–not necessarily because of genes, but because family members share the same dietary patterns.” –Dr. John A. McDougall
5. A Plant Based Diet may help with appetite control
A diet full of nutrient-dense foods are high in nutrients but low in calories. Many nutrient-dense foods also contain fiber, which helps you feel fuller longer. These foods include whole grains, nuts, seeds, legumes, fruits, and vegetables.
Empty calories (foods containing primarily sugar, fats, and oils) contain little to no nutritional value and are high in calories. Because your body did not get the nutrients it needs, it will continue to feel hungry.
This leads to the next benefit…
6. A Healthy Plant Based Diet can help you lose weight
Healthy is the key word here. Eating more whole foods and decreasing consumption of processed foods is what will help you lose weight on a plant based diet.
A study conducted by the Physicians Committee found that overweight participants lost weight by eliminating animal products in their diet and consuming minimal amounts of oil.
Plant based diets are packed with fiber, which help fill you up, without adding extra calories. Significant amounts of fat are removed from the diet when meat, cheese, and eggs are eliminated and consumption of oils are kept to a minimum.
7. Eating a Plant Based Diet may improve symptoms of erectile dysfunction
I bet I’ve really got your attention now!
Erectile dysfunction (ED) may be an early sign of endothelial damage and CAD. Endothelial cells line the interior surface of your blood vessels. They manufacture nitric oxide which keeps your blood flowing smoothly, decreases inflammation, and inhibits formation of plaque in your blood vessels. A diet high in cholesterol leads to the build-up of plaque in the blood vessels, which decreases blood flow.
It has been theorized the decrease in blood flow is not only responsible for cardiac-related issues, but issues with reproductive organs as well.
Flavonoids are phytonutrients (plant chemicals) found in almost all fruits and vegetables. Men who consume diets rich in flavonoids may have a lower risk of ED. The foods linked with the greatest benefits for ED prevention included blueberries, blackberries, cherries, radishes, citrus fruits, celery, hot peppers, parsley, and thyme.
8. Eating a Plant Based Diet improves digestive health
Fiber is not digested by your body; it passes relatively intact through your digestive system, which helps “keep things moving.” Plant based diets also promote healthy gut bacteria.
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. Fiber can not only prevent and relieve constipation, but can also lower cholesterol and decrease your risk of diabetes, heart disease, and some types of cancer.
9. Decreased exposure to carcinogens that are found in red meat and processed meats
The World Health Organization (WHO) has classified processed meats as a class 1 carcinogen, putting them in the same classification as cigarettes and asbestos. To be fair, WHO stated they are “not equally dangerous.” But still! They’re classified in the same category!
Red meat has been classified by WHO as “probably carcinogenic to humans.”
10. Decreased risk of osteoporosis and bone fractures on a Plant Based Diet
Osteoporosis is a condition in which the bones become brittle and fragile, which can lead to bone breaks and fractures. Studies have shown that increasing calcium intake is only part of the solution. Just as important is preventing the loss of calcium. Along with other factors, animal protein actually pulls calcium out of the bones and excretes (gets rid of) it through the urine. There is a strong positive relationship between animal protein intake and bone fracture rates.
In addition, high milk consumption has been found to actually lead to a higher incidence of bone fractures.
11. A Plant Based Diet lowers and regulates blood sugars
Studies have found that a whole foods plant-based diet (with limited intake of processed foods) can prevent and treat type 2 diabetes.
12. A Plant Based Diet decreases inflammation in the body
Plant based diets reduce the body’s inflammatory markers. In contrast, diets high in fat and processed meat are associated with high inflammatory scores.
I can personally attest to this. Before starting a vegan diet, after I would walk on the treadmill, I experienced some slight muscle and joint aches in my knees and feet. Since starting a plant-based diet, I have had none of that. Even when I don’t exercise for several days, I do not experience any sore muscles or joints. It’s absolutely incredible!
Studies have found that plant based diets can reduce the symptoms of rheumatoid arthritis (RA), including pain and swelling.
13. A Plant Based Diet lowers cholesterol
A recent study found that the average egg contains 200 mg of cholesterol: more cholesterol than is in most fast food double cheeseburgers.
Diets high in saturated fats and cholesterol (meat, dairy, and eggs) raise cholesterol levels. In addition, foods high in saturated fats also trigger the body to produce extra cholesterol. Plants do the opposite; they are low in saturated fat and contain no cholesterol. Plants are also rich in soluble fiber, which helps to lower cholesterol.
(Read Jeff’s story here.)
14. A Plant Based Diet decreases high blood pressure
Fruit and vegetables are rich in potassium, which helps to lower blood pressure. In addition, plants are low in fat and sodium and contain no cholesterol–all of which play a role in high blood pressure.
People who eat a plant based diet tend to have lower blood pressure than people who eat animal products.
Also keep in mind, a person’s weight plays a major role in blood pressure. A person who is overweight has a higher risk of developing hypertension (high blood pressure).
(Read Lauren’s story here.)
15. Eating a Plant Based Diet may help you live longer
A recent study found that dietary risks are the leading cause of death and disability. Another study found that diets with a higher intake of plant foods and lower intake of animal foods were associated with a lower risk of mortality in a general population.
16. A Plant Based Diet may decrease risk for developing dementia
Research shows that saturated fats (found in meat, dairy products, pastries, and fried foods) can increase the risk for cognitive decline. In contrast, eating a plant-based diet can help protect brain health.
In the United States, people who don’t eat meat (including poultry and fish) may cut their risk of developing dementia in half. The longer meat is avoided, the lower the risk may fall.
17. Less exposure to a wide variety of antibiotics and medications administered to farm animals
According to the Center for Food Safety, the animal agriculture industry uses over 450 animal drugs to promote growth and suppress infections, diseases, and other negative effects from their living conditions. If you would like to read through the list of medications given to cattle, click here.
According to the FDA, over half of the drug industry’s distribution of antibiotics are for use in livestock.
The high volume of antibiotics used in food-producing animals is contributing to the development of antimicrobial-resistant bacteria. Overusing and over-prescribing antibiotics lead to antibiotics being less effective and unable to treat infections in humans.
18. A Plant Based Diet decreases levels of cortisol
Cortisol is a steroid hormone, also called the stress hormone. Cortisol plays a role in the regulation of blood sugar, inflammation, and metabolism and in memory formation.
High levels of cortisol can lead to weight gain, muscle weakness, high blood pressure, severe fatigue, headache, and difficulty concentrating.
A single meal containing animal products may double the amount of cortisol in the blood. On the other hand, after eating a vegan meal, cortisol levels decrease.
19. A Plant Based Diet is rich in antioxidants
Free radicals are unstable molecules that cause damage to your cells. Antioxidants are substances that help protect those cells from damage caused by free radicals.
Plant based foods are the best source for antioxidants, including fruits, vegetables, whole grains, nuts, seeds, and herbs and spices.
20. A Plant Based Diet is rich in essential nutrients
Contrary to common belief, a plant-based diet is actually rich in protein, calcium, iron, fatty acids, vitamins, minerals, and phytonutrients. By eating a wide variety of whole foods that are plant-based, you are ensuring that your body is getting all of the essential nutrients it needs.
Vitamin B12 is the only nutrient not directly available in plants. It is also not usually available from animal sources either though. In the wild, most animals consume vitamin B12 through the soil, fecal matter, and by eating other animals. Factory farm animals receive vitamin B12 supplements.
For vegans, vitamin B12 can be consumed in fortified plant milks, cereals, and nutritional yeast or by taking a supplement.
21. A Plant Based Diet helps regulate energy levels
A well balanced whole-foods plant-based diet provides the body with the nutrients it needs to function and can have positive effects on your energy levels.
Since starting a plant based diet, I have more energy than I have ever had, especially after a good workout.
(Read Scott’s story here.)
22. A Plant Based Diet can promote healthier skin, hair, and nails
Healthy skin, hair, and nails require key nutrients, including vitamins A, C, and E, biotin, zinc, and phytonutrients. And since plant-based diets are rich in these essential nutrients, you may notice improvements to your skin, hair, and nails.
23. Eating a Plant Based Diet may help improve your mood and decrease risk for depression
Evidence suggests dietary changes can improve mood and in some cases, eliminate the need for medication. In one study, vegetarians reported more overall positive moods than meat eaters.
Depression has been linked to inflammation in the brain and chemical imbalances of neurotransmitters. Plant foods are high in antioxidants and phytochemicals which help to repair damaged cells and decrease inflammation. Additionally, plant foods assist in the restoration of balance to neurotransmitters.
Monoamines
Monoamines are neurotransmitters that are controlled by an enzyme called monoamine oxidase (MAO). Elevated levels of MAO are associated with depression. Many plant foods contain phytonutrients that appear to naturally inhibit MAO. These foods include apples, berries, grapes, onion, green tea, and various spices.
Serotonin
Serotonin is a neurotransmitter (known as the “happy hormone”) that helps maintain mood, increase levels of happiness, and lower levels of anxiety. In order for the body to make serotonin, it needs tryptophan. (Yes, that same tryptophan in turkey that people associate with feeling tired. It is not the tryptophan that makes people tired at Thanksgiving. When we overeat, digestion zaps all of our energy because it is working overtime, causing us to feel fatigued.)
Tryptophan
Plant-based sources of tryptophan include leafy greens, mushrooms, broccoli, peas, sunflower seeds, soybeans, pumpkin seeds, and sesame seeds. Additionally, when it comes to that Thanksgiving turkey, the body actually has a more difficult time converting tryptophan found in meats into serotonin.
(Read Chadwick’s story here.)
24. A Plant Based Diet is associated with a broader range of nutritional benefits
A wider variety of essential nutrients are consumed regularly when someone follows a healthy, balanced whole-foods plant-based diet. A plant based diet is rich in vitamins, minerals, fiber, and phytonutrients that have an abundance of health benefits (as you can see above). Most Americans do not get enough of the essential nutrients that keep our bodies healthy and functioning properly. Consuming a healthy plant-based diet provides your body with everything it needs to maintain optimum health.
Now that you’ve made it to the end, what did you think? Did your thoughts on eating a plant-based diet change? Multiple studies have shown that even just cutting back on your meat consumption can have a more positive impact on your health. Do you feel inspired to reduce your meat consumption? Let me know your thoughts!
Disclaimer: this information should never be used as your sole source for medical decisions. Please consult your physician.
“Change the way you eat, and you can transform your health for the better.” –T. Colin Campbell, author of The China Project.