I have tried over the past several years to change habits to lead a healthier, more fulfilling life. One struggle I’ve always had is with diet. It seems calorie restriction was the only way to lose weight, and I often ended up hungry. It seemed impossible to eat the right amount of calories and feel full at the same time.

I stumbled into the plant based diet through listening to and reading about endurance athletes who adopted veganism. I then started reading some of the scientific literature and was surprised by how much proof existed that a whole food plant-based diet is not only the path to healthy body composition, but it also prevents and reverses the leading causes of chronic disease.

First, let’s define what we mean by a whole food plant-based diet. This way of eating emphasizes whole, minimally processed foods that come from plants, such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It avoids animal products, as well as highly processed and refined foods like white flour and sugar.

The benefits of a whole food plant-based diet have been widely researched and documented, and the evidence is clear: this way of eating is not only good for your health, but also for the environment and animals. Let’s explore some of the scientifically proven benefits of a whole food plant-based diet.

1. Reduced risk of chronic diseases

One of the most significant benefits of a whole food plant-based diet is its ability to reduce the risk of chronic diseases. Numerous studies have shown this way of eating is associated with a lower risk of heart disease, type 2 diabetes, certain cancers, and other chronic diseases.

For example, a study published in the Journal of the American College of Cardiology found that a plant-based diet was associated with a 42% lower risk of heart failure in middle-aged adults. Another study published in the Journal of the American Medical Association found that a plant-based diet was associated with a 34% lower risk of developing type 2 diabetes.

2. Improved weight management

A whole food plant-based diet can also help with weight management. This way of eating is naturally low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories overall.

Studies have shown that people who follow a plant-based diet tend to have a lower body mass index (BMI) and a lower risk of obesity. For example, a study published in the Journal of the Academy of Nutrition and Dietetics found that people who followed a plant-based diet had a lower BMI and lower body fat than those who followed a non-vegetarian diet. I have found that sticking to whole plant foods are the only way to feel full and lose weight at the same time.

3. Better gut health

A whole food plant-based diet is rich in fiber, which is essential for maintaining a healthy gut microbiome. The gut microbiome is a collection of microorganisms that live in the digestive tract and play a critical role in overall health.

Research has shown that a diverse and healthy gut microbiome is associated with a lower risk of chronic diseases like obesity, type 2 diabetes, and heart disease. A plant-based diet can help promote the growth of beneficial gut bacteria, which can lead to better gut health and overall well-being.

4. Reduced inflammation

Chronic inflammation is linked to numerous chronic diseases, including heart disease, type 2 diabetes, and certain cancers. A whole food plant-based diet is naturally anti-inflammatory, as it is rich in antioxidants and other anti-inflammatory compounds found in plants.

Studies have shown that people who follow a plant-based diet tend to have lower levels of inflammation in their bodies. For example, a study published in the Journal of Nutrition found that a plant-based diet was associated with lower levels of C-reactive protein (CRP), a marker of inflammation in the body.

5. Environmental sustainability

In addition to the health benefits, a whole food plant-based diet is also better for the environment. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution.

By avoiding animal products and eating more plant-based foods, you can reduce your carbon footprint and help protect the environment. Studies have shown that a plant-based diet can reduce greenhouse gas emissions by up to 50% compared to a typical American diet that includes meat and dairy.

We evolved eating primarily plants, with a small amount of fresh meat that roamed wildly. Today’s processed food and factory farms are not a natural way of eating and are the cause of obesity and most chronic disease.

You have the ability to take control of your health. A whole food plant based diet is the best way to live a long and healthy life.