Want to live longer? Go vegan!
In 2020, two studies found that following a mostly plant-based diet can improve longevity. One study by Harvard and Tehran University researchers found that people who consumed 3 per cent more protein from a plant-based diet reduced their risk of premature death by 5 per cent. The study was published in The BMJ.
Another similar study published in the JAMA Internal Medicine found that replacing red meat and eggs with plant-based proteins reduced the risk of early death by as much as 24 per cent in men and 21 per cent in women.
A 2022 CNBC report interviewed 150 centenarians (those who lived to be 100) and found that the vast majority of them followed a 90-100 per cent vegan diet that included a lot of dark green leafy vegetables such as spinach, kale, collards and other seasonal veggies such as beet, carrot, and turnips.
The centenarians who resided in the ‘Blue Zone’ (a region where the people live longer than usual and enjoy robust health), ate little to no meat and followed a pescetarian diet - a diet that eschews meat and dairy but allows fish.
Here are some of the science-backed health benefits of following a plant-based diet:
May Help You Lose Weight
A 2014 study found that a vegan diet consists of low fat and more intake of fibre. Eating fibre-rich food items such as nuts, spinach, kale, etc makes you feel satiated and you tend to eat less.
Ideal For Diabetic Patients
A vegan diet may help you control blood sugar. Since plant-based diets tend to have more whole grains, fresh vegetables, and other food items rank lower in the glycaemic index may help you keep glucose levels low.
Vegan diets also tend to be lower in saturated fats making it ideal for people who suffer from type 2 diabetes.
May Keep Cancer Diagnosis At Bay
Several lifestyle factors such as obesity, sedentary lifestyle, etc may make someone more vulnerable to certain types of cancers, especially gastrointestinal ones such as stomach, liver, pancreas, gall bladder, etc. Consuming more legumes, and cruciferous vegetables and cutting down on processed food items such as chips, soft drinks, and red meat can lower your risk of being diagnosed with cancer to a great extent.
Promotes Gut Health
Eating a plant-based diet, can encourage the growth of beneficial bacteria/microbiomes in our gut. This in turn promotes better digestion and metabolism.
Protects Heart Health
Since this diet reduces cholesterol as well as lowers blood sugar and chronic inflammation, it is also great for protecting heart health. Rising cholesterol and chronic oxidative stress are two culprits that cause heart attacks.
