You may be thinking about Thanksgiving Turkey this month, but November is also World Vegan Month.
More Plants, Less Meat
“Vegan” refers to a lifestyle that does not use any animal products, which includes following a plant-based diet. Plant-based diets have been associated with numerous benefits, both for personal health and environmental sustainability. Here are highlights from the latest research:
Plant-based diets reduce chronic disease risk
While social media influencers tout new products and miracle supplements as the secret to a long life, the truth is much less sensational: a well-balanced diet rich in whole grains, vegetables, fruits, nuts and legumes- with minimal animal foods- continues to gain evidence as an approach to avoiding chronic disease and death. A recent systematic review looked at 32 different studies and concluded that plant-based diets offer protection against heart disease, diabetes, cancer, and obesity. Moreover, a meta-analysis comparing 14 studies of plant-based diets indicates that choosing meatless meals can drastically reduce your risk of death from these diseases, and overall risk of death.
Replacing animal foods with a variety of plant foods can improve health by lowering inflammation and insulin resistance, changing the gut microbiome, and increasing your intake of beneficial nutrients such as fiber, antioxidants and minerals. This makes a plant-based diet key to extending your healthy years.
Choose less processed options
Simply eliminating meat and milk doesn’t cut it, though. Research is clear that plant-based foods in their unprocessed or minimally processed forms are the answer, whereas more processed options that you might find in bright packages and convenience meals could increase chronic health risk. A recent analysis of long-term data shows that avoiding “ultra-processed foods” (UPFs) is associated with healthy aging, including good cognitive function, physical function, mental health, living free of chronic diseases and reaching the age of 70 years. The good news is that California has an abundance of fruits, vegetables, nuts and grains grown right here. Connect with local farmers and producers to get the freshest products, and you will quickly find that meatless meals can be even more tasty than the traditional Thanksgiving turkey.
Good for you, good for the planet
In addition to contributing to longer life expectancy and metabolic health, plant-based diets are a great option a healthy planet. Plant-based eating can reduce greenhouse gas emissions, decrease water use and pollution, and leave more land available for recreation and conservation. The biggest impacts come from cutting back on red meat, processed meat, and dairy products.
To prioritize the health of both people and the planet, a team of researchers from Harvard University, the University of Copenhagen, and the University of Montreal created a food scoring system called the Alternative Healthy Eating Index (AHEI). It emphasizes whole grains, fruits, vegetables, nuts, legumes, and healthy fats, while minimizing red and processed meats, sugar-sweetened beverages, and trans fats- the building blocks of a colorful plant-based diet!
Take small steps today to increase the plants on your plate! Take a look at the plants you already have in your fridge and pantry. What new plant are you going to try next?
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