{"id":24378,"date":"2021-05-08T01:17:22","date_gmt":"2021-05-08T01:17:22","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24378"},"modified":"2021-05-10T23:59:04","modified_gmt":"2021-05-10T23:59:04","slug":"plant-based-diet-benefits-health-planet","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-benefits-health-planet\/","title":{"rendered":"3 Plant-Based Diet Benefits for Your Health and the Planet"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/alexc\/\" target=\"_blank\" rel=\"noopener noreferrer\">Alex Caspero, MA, RD<\/a>, discusses the benefits of a plant-based diet for humans and the environment alike.<\/em>\r\n<p class=\"p1\">Chances are you&#8217;ve probably heard that <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-for-beginners\/\">plant-based diets<\/a> are not only incredible for human health, but also good for the planet. Indeed, scientific research supports these claims.<\/p>\r\nIn 2019, a non-partisan non-profit called EAT collaborated with a peer-reviewed medical journal to investigate our food supply chain, resulting in the <a href=\"https:\/\/eatforum.org\/eat-lancet-commission\/\" target=\"_blank\" rel=\"noopener noreferrer\">EAT-Lancet report<\/a>. This thorough report was co-authored by scientific experts in health, agriculture, and sustainability from 16 different countries.\r\n\r\nTheir conclusion: &#8220;Food is the single strongest lever to optimize human health and environmental sustainability on Earth.&#8221; Further, prioritizing plant-based foods is the specific solution. Their chief recommendations included:\r\n<ul>\r\n \t<li>drastically cutting down meat<\/li>\r\n \t<li>an increased focus on healthy plant foods<\/li>\r\n \t<li>system production changes to <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-eat-more-sustainably\/\" target=\"_blank\" rel=\"noopener noreferrer\">reduce food waste<\/a><\/li>\r\n<\/ul>\r\nTo that end, let&#8217;s take a closer look at what a plant-based diet is before getting to some of the most compelling benefits.\r\n\r\n<img data-dominant-color=\"858280\" data-has-transparency=\"false\" style=\"--dominant-color: #858280;\" decoding=\"async\" class=\"size-full wp-image-24397 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/What-is-a-plant-based-diet-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Couple preparing a plant-based meal in the kitchen\" width=\"770\" height=\"514\" \/>\r\n<h2>What is a plant-based diet?<\/h2>\r\n<p class=\"p1\">A plant-based diet is one that primarily consists of:<\/p>\r\n\r\n<ul>\r\n \t<li class=\"p1\">fruits<\/li>\r\n \t<li class=\"p1\">vegetables<\/li>\r\n \t<li class=\"p1\">nuts<\/li>\r\n \t<li class=\"p1\">seeds<\/li>\r\n \t<li class=\"p1\">whole grains<\/li>\r\n \t<li class=\"p1\">legumes<\/li>\r\n \t<li class=\"p1\"><a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-soak-beans\/\" target=\"_blank\" rel=\"noopener noreferrer\">beans<\/a><\/li>\r\n<\/ul>\r\nFor some, this is a plant-exclusive diet\u2014but it doesn\u2019t have to be. Others may choose to incorporate small amounts of animal-based products (sometimes including meat) in addition to these mainstays.\r\n<p class=\"p1\">The science is pretty clear that a predominantly plant-based diet is best for overall health, but again, that doesn\u2019t mean it has to be plant-exclusive. The good news is that all forms of plant-based eating\u2014vegetarian, vegan, <a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-the-flexitarian-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">flexitarian<\/a>, goat-cheese-on-the-weekend-itarian\u2014are all healthier eating patterns than the standard American omnivore diet.<\/p>\r\nEqually important, a plant-based diet doesn&#8217;t just positively impact human health. It also supports the health of our planet. In a nutshell, the way we currently grow food isn\u2019t sustainable\u2014especially for a population that\u2019s expected to <a href=\"https:\/\/sdg.iisd.org\/news\/world-population-to-reach-9-9-billion-by-2050\" target=\"_blank\" rel=\"noopener noreferrer\">swell to 9 billion people by 2050<\/a>.\r\n<h2>Plant-Based Diet Benefits<\/h2>\r\n<p class=\"p1\">Plants contain a variety of nutrients, including but not limited to:<\/p>\r\n\r\n<ul>\r\n \t<li class=\"p1\"><a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a><\/li>\r\n \t<li class=\"p1\">antioxidants<\/li>\r\n \t<li class=\"p1\">vitamins + minerals<\/li>\r\n \t<li class=\"p1\">healthy fatty acids<\/li>\r\n<\/ul>\r\nIt\u2019s no wonder that eating more of these foods will have long-lasting influence over your health.\r\n\r\nHere are just some of the many benefits of a plant-based diet.\r\n\r\n<img data-dominant-color=\"9e9986\" data-has-transparency=\"false\" style=\"--dominant-color: #9e9986;\" decoding=\"async\" class=\"size-full wp-image-24398 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/Benefits-of-a-Plant-Based-Diet-Healthy-Skin-and-Better-Digestion-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Friends having dinner outdoors on a plant-based diet\" width=\"770\" height=\"514\" \/>\r\n<h3>1. It supports Healthy Skin<\/h3>\r\n<p class=\"p1\">A <span class=\"s1\">2020 review<\/span> published in the <em>Journal of Clinical and Aesthetic Dermatology<\/em> found that a <a href=\"https:\/\/www.humnutrition.com\/blog\/how-not-to-diet-by-dr-michael-greger\/\" target=\"_blank\" rel=\"noopener noreferrer\">whole- food, plant-based diet<\/a> may assist in\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7380694\/\" target=\"_blank\" rel=\"noopener noreferrer\">preventing dull skin and fine lines<\/a> (among other skin concerns).<\/p>\r\n<p class=\"p1\">The review found that the plant-based diet helped to &#8220;lengthen telomeres and reverse the aging process of DNA.&#8221; It\u2019s this mechanism that <a href=\"https:\/\/www.humnutrition.com\/blog\/dr-david-sinclair-longevity\/\" target=\"_blank\" rel=\"noopener noreferrer\">plays a role in longevity<\/a>, as well as skin aging specifically.<\/p>\r\n<p class=\"p1\">A plant-based diet is also packed with beneficial antioxidants for the skin including:<\/p>\r\n\r\n<ul>\r\n \t<li class=\"p1\">vitamin E<\/li>\r\n \t<li class=\"p1\"><a href=\"https:\/\/www.humnutrition.com\/product\/20\/air-patrol\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin C<\/a><\/li>\r\n \t<li class=\"p1\"><a href=\"https:\/\/www.humnutrition.com\/blog\/coq10-supplement\/\" target=\"_blank\" rel=\"noopener noreferrer\">coenzyme Q10<\/a><\/li>\r\n \t<li class=\"p1\">chlorophyll<\/li>\r\n \t<li class=\"p1\">zeaxanthin<\/li>\r\n<\/ul>\r\nA diet rich in these nutrients has been shown to <span class=\"s1\">prevent fine lines and <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2813915\/\" target=\"_blank\" rel=\"noopener noreferrer\">improve skin hydration, elasticity, and firmness<\/a><\/span>.\r\n<h3>2. It Supports Gut Health<\/h3>\r\n<p class=\"p1\">Plant foods like whole grains, vegetables, legumes, and fruits are also rich in fiber, which can help reduce cholesterol levels and improve <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a>.<\/p>\r\n<p class=\"p1\">Certain plant fibers, known as <a href=\"https:\/\/www.humnutrition.com\/blog\/probiotic-for-skin\/\" target=\"_blank\" rel=\"noopener noreferrer\">prebiotics<\/a>, produce short-chain fatty acids (or SCFAs) when fermented by the gut. These <span class=\"s1\">SCFAs<\/span> can <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/21992950\/\" target=\"_blank\" rel=\"noopener noreferrer\">improve digestion and provide fuel for colonocytes<\/a>.<\/p>\r\n<p class=\"p1\">This helps to maintain a healthier gut barrier to fight agaisnst pathogens that can otherwise cause health imbalances.<\/p>\r\n\r\n<h3>3. It Requires Fewer Natural Resources<\/h3>\r\n<p class=\"p1\">The most recent statistics from the <span class=\"s1\">World Resources Institute<\/span> indicate that it takes about <a href=\"https:\/\/www.wri.org\/insights\/sustainable-diets-what-you-need-know-12-charts\" target=\"_blank\" rel=\"noopener noreferrer\">nine calories to feed a chicken<\/a> to get one calorie out. That means nine times more land, nine times more water, and nine times more pesticides and herbicides.<\/p>\r\n<p class=\"p1\">Not to mention, chickens are by far the most efficient animal when it comes to this conversion. The comparison is even more extreme when it comes to producing beef or pork.<\/p>\r\n<p class=\"p1\">Also, that number doesn\u2019t take into account the energy and resources it takes to ship animals and animal products. Shipping crops to the feed mill and animals to meatpacking plants requires additional fuel and energy. Similarly, simply operating these feed mills, factory farms, and meatpacking plants requires energy resources. By contrast, whole-food plant produce requires fewer facilities from beginning to end.<\/p>\r\n<p class=\"p1\">In sum, intensive animal farming is a very inefficient process. Moreover, the health benefits of reducing animal-based foods and increasing plant-based foods in your diet are so well-documented in research.<\/p>\r\n<img data-dominant-color=\"989d69\" data-has-transparency=\"false\" style=\"--dominant-color: #989d69;\" decoding=\"async\" class=\"size-full wp-image-24396 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/Plant-Based-Diet-benefits-Environmental-Sustainability-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman picking fresh produce on a farm; environmental sustainability concept\" width=\"770\" height=\"494\" \/>\r\n<h2>Final Thoughts<\/h2>\r\n<p class=\"p1\">As you can see, there are a number of plant-based diet benefits for your skin, <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a>, and the environment.<\/p>\r\n<p class=\"p1\">If you\u2019re already eating this way, great! If you\u2019re not and are plant-curious, you can start by making simple adjustments, such as:<\/p>\r\n\r\n<ul>\r\n \t<li class=\"p1\">swapping cow&#8217;s milk for <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-make-nut-milk\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant-based milks<\/a> like almond, soy, or oat<\/li>\r\n \t<li class=\"p1\">replacing refined grain products with whole grain ones<\/li>\r\n \t<li class=\"p1\">adding in <a href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-myths\/\" target=\"_blank\" rel=\"noopener noreferrer\">plant proteins<\/a> (like beans and lentils) to dishes instead of chicken, beef, or pork<\/li>\r\n<\/ul>\r\nUltimately, even small steps in reducing your intake of animal-based foods can help to improve your health while also supporting the environment.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/66\/core-strength\" class=\"text-xs text-dark 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3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t168 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Core Strength<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tlow FODMAP protein powder that helps build lean muscle\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$40<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Alex Caspero, MA, RD, discusses the benefits of a plant-based diet for humans and the environment alike. Chances are you&#8217;ve probably heard that plant-based diets are not only incredible for human health, but also good for the planet. Indeed, scientific research supports these claims. In 2019, a non-partisan non-profit called EAT collaborated with a peer-reviewed [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":24395,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[834,831],"tags":[878,339,312,336],"coauthors":[],"class_list":["post-24378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-explained","category-science","tag-fiber","tag-plant-based","tag-sustainability","tag-vegan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Plant-Based Diet Benefits for Your Health and the Planet | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"A dietitian shares plant-based diet benefits for your health, skin, digestion, and the environment, backed by the latest scientific research.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-benefits-health-planet\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Plant-Based Diet Benefits for Your Health and the Planet\" \/>\n<meta property=\"og:description\" content=\"A dietitian shares plant-based diet benefits for your health, skin, digestion, and the environment, backed by the latest scientific research.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/plant-based-diet-benefits-health-planet\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta 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