The Benefits of Plant-Based Foods for Your Health

Eating mostly plant-based foods has a meaningful impact on your overall health and wellbeing as well as the planet. That’s what this edition of The Digest is all about - the benefits of putting more plants on your plate.

The trend of plant-based living is being driven by growing knowledge of its advantages. The last few years have seen a seismic shift, with people eating more plant-based meals, becoming vegetarian or vegan, or simply trying to reduce their meat consumption, with one in three Australians wanting to reduce their meat consumption and 19% considering themselves flexitarian (eating predominantly plant-based, with occasional meat additions).

What is a Plant-Based Diet?

A plant-based diet emphasises a variety of plant foods — including whole grains, legumes, beans, nuts, seeds, and oils. This dietary strategy aims to add many more plant-based meals to your diet without removing all animal products or your existing diet — all the while loading up on the boundless benefits of plant nutrients with this flexible eating strategy.

In short, you do you.

Benefits of a Plant-Based Lifestyle for Your Health

There are a wealth of health advantages to switching to a plant-based diet, including better nutrition and a lower chance of developing chronic illnesses. By introducing plant-based meals into your diet, you will reap the benefits.

1. Nutrient-Dense Diet: Plants are abound in antioxidants, fibre, vitamins, and minerals. These nutrients are critical for preventing chronic illnesses. Increased consumption of plant-based meals actually satisfies hunger and supplies essential nutrients to the body.

2. Heart Health: Diets heavy in plants reduce consumption of saturated fats, which are common in meat. Diets high in saturated fats lead to high cholesterol which clogs your arteries and put a strain on the heart ❤️‍🩹.

3. Stay Fuller for Longer: Eating a lot of fibre makes you feel fuller for longer, promoting weight control and maintaining a normal metabolism.

4. Diabetes Prevention: A diet heavy in plants can reduce your chance of developing type 2 diabetes by helping with weight control and raising insulin sensitivity. The fibre in plant diets also stabilises blood sugar levels.

5. Reducing the Risk of Cancer: Eating many fruits, vegetables, and whole grains has reduced the risk of some cancers. Plant foods' phytochemicals and minerals are what cause this impact. They guard against harm to cells.

6. Better Gut Health: Prebiotics are found in plant-based foods' fibre. They encourage beneficial gut flora to proliferate, boosting immune system activity and digestion.

7. Longevity: A diet high in plants has been associated with lifespan. Its effect in lowering the risk of chronic illnesses and enhancing health is responsible.

8. Comprehensive Health Improvement: Apart from these particular advantages, diets high in plants help people have better health profiles in general. They lower inflammation, a major contributing element to several chronic illnesses. A better body weight and composition are other benefits of them.

The good news is, you don't need to give up meat to introduce more plant-based foods into your diet. Simply give plant-based foods more room on your plate so you can gain all the health benefits they have to offer.

Don’t just take our word for it, the health benefits of eating only plants are well-supported by all manner of research from the clever clogs at Harvard. From planetary benefits, effects on the cardiovascular system, to diabetes and more.

How to Start Eating a More Plant-Based Diet

Embracing a plant-based diet is easy. Here are some simple ways to add more plant-based foods to your daily meals:

First, Veggies: Include veggies in all of your meals. Then try to fill at least half of your plate with different-coloured veggies. Dipped in guacamole or hummus, they may also be enjoyed as snacks.

Rethink Meat: Instead of being the primary attraction, consider meat as a side dish. Use lesser quantities to complement your cuisine, enhancing tastes rather than overpowering the plate.

Select Healthy Fats: Avocado, almonds, seeds, and olive oil are rich fat sources. In addition to being delicious, these fats are good for your heart.

Aim for the Greens: Include a variety of leafy greens in your diet, such as Kale and Spinach. To keep their tastes and nutrients intact, steam, grill, braise or stir-fry them.

Add in Salads: A big bowl of mixed greens and a variety of veggies makes a satisfying dinner out of a salad. Serve with a squeeze of fresh lemon or dressed with olive oil, vinegar, beans, peas, or tofu for protein.

Fruits for Dessert: Try some fresh fruit to satisfy your sweet craving naturally.

Inspiration for Plant-Based Eating Throughout the Day with IKU

Breakfast Options

Coconut Chia Pot: Start your morning with a creamy and refreshing coconut chia pot, perfect for a quick and healthy breakfast.

Creamy Berry Bircher Bowl: For a burst of berry goodness, our Creamy Berry Bircher Bowl is an excellent choice to fuel your day.

Lunch Options

Green Goddess Bowl: Indulge in our Green Goddess Bowl at lunch, a satisfying mix of greens, veggies, and a tantalising dressing.

Miso Poke Bowl: Try the Miso Poke Bowl, a delightful combination of flavours with tofu, fresh vegetables, and a savoury miso dressing.

Dinner Options

Shiitake, Edamame & Tofu Udon Noodles: End your day with a warm bowl of these delicious noodles, packed with nutrients and flavour.

You can buy these meals easily from Eat IKU to enjoy delicious, chef-prepared plant-based dishes without the prep work. They’re perfect for busy schedules or when you need a nutritious meal without the fuss. Made fresh to order and delivered to your doorstep within 24 hours of being made.