A growing body of research suggests that diets containing abundant plant-based foods may have significant long-term health benefits. A high consumption of plant-based foods like fruits, vegetables, whole grains, nuts, and legumes (including soybeans) is associated with lower rates of heart disease, stroke, and diabetes.1,2 Numerous studies suggest that vegetarians—those who consume mostly plant-based foods—have lower LDL cholesterol levels, lower blood pressure, and lower rates of hypertension than non-vegetarians.3
Plant foods are thought to be protective because they often contain multiple beneficial nutrients, including ALA omega-3 fatty acids, antioxidant vitamins A, C, and E; minerals; fiber; phytochemicals; and plant protein.2 Compared to animal foods, plant-based foods are often much lower in saturated fat, making them a better choice for maintaining heart health.3 In addition, since plant-based foods contain no cholesterol, using them to replace animal foods can be an effective way to lower overall dietary cholesterol intake.
Plant-based foods can be lower in calories than their animal-based counterparts. A 3-ounce serving of tofu, for example, provides 120 calories and only 1 gram saturated fat, versus 210 calories and 5 grams saturated fat for 3 ounces of lean ground beef.4
In addition to their nutritional appeal, plant-based foods may help support a healthy environment. Recent studies examining the influence of food choices and agricultural practices on global warming and the environment suggest that growing plant foods is more environmentally sustainable than producing animal products.5 ,6
Soyfoods including tofu, tempeh, edamame and fortified soymilk all offer versatile and appealing ways for individuals to bring more plant-based foods into their everyday diets.
References
1. Hu FB. AJCN. 2003; 78 (supp): 544S-51S.
2. Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc. 2009;109: 1266-1282.
3. Lichtenstein AH et al. Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement from the American Heart Association. Circulation. 2006; 114: 82-96.
4. USDA Nutrient Database for Standard Reference, Release 22, 2009.
5. Pimentel D, Pimentel M. Sustainability of meat-based and plant-based diets and the environment. Am J Clin Nutr. 2003; 78:660S-3S.
6. Reinjnders L, Soret S. Quantification of the environmental impact of different protein choices. Am J Clin Nut. 2003; 78: 664S-8S.
PART OF A PLANT-BASED DIET
Part of a Plant-Based Diet
A growing body of research suggests that diets containing abundant plant-based foods may have significant long-term health benefits. A high consumption of plant-based foods like fruits, vegetables, whole grains, nuts, and legumes (including soybeans) is associated with lower rates of heart disease, stroke, and diabetes.1,2 Numerous studies suggest that vegetarians—those who consume mostly plant-based foods—have lower LDL cholesterol levels, lower blood pressure, and lower rates of hypertension than non-vegetarians.3
Plant foods are thought to be protective because they often contain multiple beneficial nutrients, including ALA omega-3 fatty acids, antioxidant vitamins A, C, and E; minerals; fiber; phytochemicals; and plant protein.2 Compared to animal foods, plant-based foods are often much lower in saturated fat, making them a better choice for maintaining heart health.3 In addition, since plant-based foods contain no cholesterol, using them to replace animal foods can be an effective way to lower overall dietary cholesterol intake.
Plant-based foods can be lower in calories than their animal-based counterparts. A 3-ounce serving of tofu, for example, provides 120 calories and only 1 gram saturated fat, versus 210 calories and 5 grams saturated fat for 3 ounces of lean ground beef.4
In addition to their nutritional appeal, plant-based foods may help support a healthy environment. Recent studies examining the influence of food choices and agricultural practices on global warming and the environment suggest that growing plant foods is more environmentally sustainable than producing animal products.5 ,6
Soyfoods including tofu, tempeh, edamame and fortified soymilk all offer versatile and appealing ways for individuals to bring more plant-based foods into their everyday diets.
References
1. Hu FB. AJCN. 2003; 78 (supp): 544S-51S.
2. Position of the American Dietetic Association: Vegetarian Diets. J Am Diet Assoc. 2009;109: 1266-1282.
3. Lichtenstein AH et al. Diet and Lifestyle Recommendations Revision 2006: A Scientific Statement from the American Heart Association. Circulation. 2006; 114: 82-96.
4. USDA Nutrient Database for Standard Reference, Release 22, 2009.
5. Pimentel D, Pimentel M. Sustainability of meat-based and plant-based diets and the environment. Am J Clin Nutr. 2003; 78:660S-3S.
6. Reinjnders L, Soret S. Quantification of the environmental impact of different protein choices. Am J Clin Nut. 2003; 78: 664S-8S.