5 Major Benefits of Plant-Based Diets

The term “Whole-Food Plant-Based (WFPB) Diet” can refer to various eating styles that emphasize less processed foods and more plant-based ones. The primary distinction here is that WFPB is defined by what it includes instead of what it excludes.

Multiple studies have repeatedly demonstrated the benefits of a WFPB diet, beginning with improved nutrition. It is a given, but better nutrition is always the starting point for a healthier body. It fuels our bodies and thus serves as our defense against chronic and preventable lifestyle diseases that are common in our society these days.

Here are the major benefits of a plant-based diet.

Improved nutrition

Most of us do not consume nearly enough fruits and vegetables, let alone the recommended amounts, despite their nutritional value.

Why is it so?

After all, they are nutrient-dense foods abundant in minerals, vitamins, antioxidants, and fiber. Additionally, they are delicious. It’s acceptable to dislike a particular fruit or vegetable or avoid fruits entirely because you’re too busy to cut, carve, and clean them. It’s also normal for children to be picky about certain foods, such as broccoli. 

However, science has repeatedly demonstrated that a nutrient-dense diet rich in fruits and vegetables provides superior nutrition to a diet high in meats and processed meats, or even refined grains (Tuso, Ismail, Ha, & Bartolotto, 2013). Therefore, if you dislike carving honeydews, request that they be cut for you by the grocery department. Most grocery stores provide this service, but you must inquire. Continue to offer broccoli to children who dislike it. Your 5-year-old may eventually surprise you and attempt something new.

Improved cardiovascular health

Another key benefit of a plant-based diet is that it significantly reduces the risk of cardiovascular disease, as WFPB diets help lower blood pressure, improve blood sugar control, and reduce cholesterol levels. Choosing it is one of the most effective natural ways to reduce your overall risk.

Prolonged life expectancy

A WFPB diet can help you live longer by lowering your risk of dying prematurely or early from untreated chronic lifestyle illnesses such as high blood pressure, cardiovascular disease, obesity, and certain cancers.

The consumption of red meat has been recognized as a “likely carcinogen” by the World Health Organization (WHO) (Harvard Medical School, 2018). That is not to say that red meat consumption is inherently dangerous. Some WFPB diets, such as the Mediterranean diet, allow for the occasional consumption of meats, including red meat. Nonetheless, increased consumption of red meat may increase the risk of cardiovascular disease and certain types of cancer, such as colorectal cancer. 

On the other side, a plant-based diet will help your body become healthier, but it will also help you live longer.

Reduced risk of cancer

There is a direct relationship between an increased risk of colorectal cancer and excessive consumption of red meat or processed foods (Harvard Medical School, 2018). On the other hand, discoveries suggest that regularly eating fruits, legumes, grains, and vegetables in recommended amounts can help reduce the risk of developing cancer and other chronic illnesses. Plants contain disease-fighting phytochemicals that can help prevent cancer.

Lower Obesity rates 

Obesity is a significant obstacle to modern life (Tuso, Ismail, Ha, & Bartolotto, 2013). There are numerous strategies for combating obesity.

However, diet modification is the most effective way to combat this crippling chronic illness.

Adhering to a WFPB is an effective strategy for weight loss. Obesity is a risk factor for all chronic and lifestyle diseases mentioned previously. By addressing obesity nutritionally, you can jumpstart your journey to better health by maintaining a healthy BMI and preventing the development of chronic diseases such as high blood pressure and cardiovascular disease.

Numerous studies link WFPB diets to improved health and longevity. This body of evidence lends credence to theories about WFPB diets and their multiple health benefits. 


Harvard Medical School. (2018, January). The Right Plant-Based Diet for You. Retrieved from Harvard Health Publishing: Harvard Men’s Health Watch: https://www.health.harvard.edu/staying-healthy/the-right-plant-based-diet-for-you

Tuso, P. J., Ismail, M. H., Ha, B. P., & Bartolotto, C. (2013). Nutritional Update for Physicians: Plant Based Diets. The Permanente Journal, 61-66. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/

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