Eating a plant-based diet has multiple health benefits that extend far beyond losing weight. The popular dietary guidelines focus on decreasing or eliminating animal products and eating foods derived from plants.
Adopting a healthy diet is an essential part of pursuing a healthy lifestyle. Can women benefit from a plant-based diet? If yes, how so?
First, let’s break down which foods are included in a plant-based diet, then explore the health benefits of following this nutritional path, including specific positive impacts women can enjoy from it.
What Is a Plant-Based Diet?
A plant-based diet eliminates all animal products, including “meat, poultry, fish, eggs, dairy, and honey.” It includes whole grains, nuts, seeds, fruit, legumes, and vegetables.
Depending on how strongly you adhere to the diet, everything you eat originates from plants. A whole-food, plant-based diet restricts oils, added sugars, and processed food to maximize nutrients.
What Are the Health Benefits of a Plant-Based Diet?
Multiple medical organizations agree that eating a plant-based diet and decreasing or giving up meat has many health benefits. According to the American Heart Association (AHA), consuming less meat reduces the risk of the following health issues:
- High blood pressure
- High cholesterol
- Stroke
- Heart disease
- Obesity
- Type 2 diabetes
- Many kinds of cancer
Meat contains saturated fat and cholesterol, both of which can lead to heart issues. Processed meats like bacon, sausage, and deli meat have loads of sodium and other additives. So, you should limit or eliminate these from your diet.
If you eat meat, go for lean types like skinless poultry, fish, seafood, legumes, nuts, and beans. Also, the AHA stresses that you shouldn’t swap out meat for “highly processed meat substitutes or vegan junk food.”
The AHA also noted a recent study that found that primarily eating “vegetables, fruits, whole grains, beans, legumes and nuts was associated with a lower risk of death from cardiovascular diseases.”
According to Harvard Health, plant-based diets “offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients.”
How Do Plant-Based Diets Help Women?
In the U.S., the Centers for Disease Control & Prevention (CDC) notes that “heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups.”
Alarmingly, over 60 million women (44%) live with some form of heart disease. Furthermore, the CDC says that “heart disease is the leading cause of death for women in the United States.” In 2021, over 310,000 women died from it.
Because plant-based diets lower heart disease risk, women following a plant-based diet lower their heart disease risk.
Women enjoy additional health benefits with a plant-based dietary approach. They include:
- Anti-inflammatory properties that offer comfort during menopause — less inflammation can help women manage symptoms like hot flashes and joint pain.
- Plant-based nutrients like calcium, magnesium, and vitamin K can help promote bone strength and reduce osteoporosis risks.
- Phytoestrogens in plant-based foods promote hormonal balance — foods rich in phytoestrogen include flaxseeds, soy, and legumes.
- Enjoying a balanced plant-based diet promotes weight loss and “positively influences metabolism and fat-burning mechanisms.”
- Following a plant-based lifestyle can help increase energy levels, improve digestion and sleep, and boost mood.
Lauren Chiren, Nutritionist, Menopause Coach, and Founder of Women of a Certain Stage, advises that women adopting a plant-based diet should carefully consider key nutrients, including calcium, omega-3 fatty acids, iron, and vitamin B12, in their nutritional intake. Some people have a vitamin B12 deficiency, which is a drawback to the plant-derived diet.
The Cleveland Clinic stresses that getting enough protein is vital to maintaining healthy skin, muscle mass, and bone strength. Protein-dense non-meat foods include nuts, seeds, quinoa, beans, lentils, split peas, and soy.
Photo: nblxer via 123RF
How to Ease the Plant-Based Diet Transition
You might experience cravings and digestion changes during a plant-based transition. Making gradual adjustments, planning meals, and enjoying various recipes can ease the transition.
Plant-Based Recipe Ideas
Experimenting with various plant-based recipes is another way to adapt to a dietary switch. EatingWell offers a list of “27 Easy Plant-Based Diet Recipes for Beginners.”
Recipes include:
- A spicy Black Bean Quinoa Bowl.
- Vegan Creamy Coleslaw.
- Vegan Bistro Lunch Box.
- Roasted Vegetable & Black Bean Tacos.
Enjoying flavors you love and trying some new dishes is a fantastic way to experience a plant-based nutritional journey.
Overall, women can benefit from a plant-based diet and this popular lifestyle. Multiple health benefits may include lower cardiovascular disease risk, anti-inflammatory properties, and menopause management. Finding new sources of protein in delicious, easy recipes also helps smooth the transition from an animal-product diet.