Ever wondered how the food on your plate can also be medicinal? From the heart of our kitchens to the core of our cells, going vegan is not just about eating greens; it’s about turning over a new leaf in terms of wellness.
Discover why plant-based eating is turning the tide on chronic diseases among Black folks. This is more than just ditching meat; it's about enriching our lives per mouthful. Ready to explore how plant-based plates are becoming the heartbeat of our health?
Today, BlackDoctor.Org will get into the roots of veganism and the five ways it’s bringing life back into our communities.
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1. Going Vegan Can Help Lower Systemic Inflammation and Chance of Chronic Health Conditions
Plants, and plant-based foods, are filled with vitamins, minerals, antioxidants, and phytochemicals that are special in plants, which all play a role in decreasing inflammation in your body. Phytochemicals are deemed immunomodulators that lessen inflammation and go after free radicals.
Research has found that adopting a plant-based diet can minimize the likelihood of particular chronic health conditions, including cardiovascular disease and type II diabetes. Increasing your plant intake can reduce chronic inflammation and positively affect various essential components of your health, including helping to manage chronic pain, improve immunity, support digestion, alleviate stress, and encourage better sleep.
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Another study investigated the eating habits of 592 Black American subjects from the Adventist Health Study-2 and threw them into three categories of diets: vegetarian/vegan, pesco-vegetarian, and nonvegetarian. Those who stuck to a vegetarian/vegan diet had fewer heart disease risk factors including lower blood pressure, half the chance of diabetes, and a 44 percent reduced probability for hypertension.
Because unprocessed, plant-based meals are generally void of cholesterol, lower in saturated fat, and higher in fiber, complex carbs, and other essential nutrients, plant-based eaters often have less frequent occurrences of various diseases and conditions, including many forms of cancer.
The Adventist Health Study-2 has also shown the perks of a plant-based diet for reducing the probability of cancer and death from all causes. All-cause mortality and cancer incidence prevalence were compared in Seventh-day Adventist candidates, who often commit to a plant-based diet, with the general US population documented.
Early death and cancer incidence rates were lower among Black study participants by 36 and 22 percent, respectively, compared with Black people. Studies have also showcased the benefits of consuming more plants mitigating the risk of breast, prostate, and colorectal cancers.
2. A Vegan Diet Is Low in Saturated Fats for Optimal Heart and Metabolic Health
Foods derived from plants are typically packed with protein with very little to no saturated fats, which cause dietary risks that develop chronic diseases, and having too much can manifest excessive plaque buildup within your artery walls—otherwise called progressive atherosclerosis.
3. Veganism Can Help Improve Your Cholesterol Levels
Those who shifted to eating more plant foods may notice an improvement in their cholesterol levels when monitored in the bloodstream, which is the kind of cholesterol that builds up plaque on artery walls.
This is thanks to the rich amount of fiber in plant foods—both soluble and insoluble.
Based on a study posted in Circulation, plant-based diets have been proven effective in lowering the risk for atherosclerotic cardiovascular disease (ASCVD) among Black Americans. Volunteers who followed a low-sodium, vegan diet for five weeks were checked for ASCVD risk. Those who participated displayed a nearly 20 percent drop in their 10-year average risk for heart attacks.
4. Supports Gut Health and Digestion along with Flavorful Fiber
The fiber, plant compounds, and micronutrients in plant-based foods are amazing for your gut microbiome health. The gut microbiome is overflowing with tons of bacteria that are crucial for daily function, from proper digestion to hormone and mood management.
Fiber comes naturally from foods like whole grains, fruits, vegetables, and legumes. A plant-based diet will generally have larger amounts of fiber from both soluble and insoluble sources.
5. Strengthens Your Immune System
Incorporating more plant-based meals is connected with improved immunity in a handful of ways. 2022 research in Open Life Sciences has stated that because of their nutritional value and active composition, plant-based foods are beneficial in acute and chronic diseases.” The phytonutrients in fruits, vegetables, nuts, seeds, and legumes help are also integral for boosting your immune system to ward off unprecedented (or acute) infection and illness, such as pneumonia, the common cold and flu, asthma, and bacterial diseases including bronchitis.
Some of the best all-natural plant-derived micronutrients and compounds that boost immunity include powerful plant pigments (e.g. flavonoids, beta-carotene, lutein, lycopene, catechins), polyphenols, certain minerals (e.g. zinc, copper, iron, and selenium), and certain vitamins (A, C, D, E, B6, B9, B12).
Remember that your immunity is closely associated with the state of your gut. The good gut bacteria in your system helps regulate a plethora of immune cells within your body.
