If you are new to a plant-based diet you may be wondering if it is sustainable long-term, as many “diets” tend to be the opposite. After embracing this lifestyle for over five years now, I have thoroughly reviewed the breadth of current research regarding the long-term health implications of a plant-based diet for myself and my family.
Plant-based diets (PBD) provide healthy, balanced nutrition throughout the life-span due to their unique composition. Plants contain health-promoting compounds such as fiber, essential nutrients, phytochemicals, and antioxidants. The long-term health implications of PBDs are evidenced by some of the longest-lived civilizations throughout human history.
Watch my YouTube video below for a quick overview on the health benefits clearly associated with a plant-predominant lifestyle.
There are several characteristics of plant-predominant diets that make them stand out above the rest in terms of health and longevity.
Fiber
Plant-based diets are naturally high in fiber. The best sources are legumes such as lentils, beans, and chickpeas, and whole grains such as rice, wheat, oats, and quinoa.
Several research studies have determined that overall fiber intake is the number one predictor of overall health and longevity. The more dietary fiber consumed, the more favorable your outcomes.
All whole plant foods contain fiber. This indigestible substance has been shown to have myriad benefits for our gut, brain, cardiovascular, and overall health.
Fiber is great for blood-glucose stability. When eaten in their most intact form, fibrous plants allow for a slow and gradual release of glucose into the bloodstream after a meal.
This is due to the structure and strength of the cell walls that make up each and every bite of whole plant substances.
A gradual release of glucose allows for a slow progressive release of insulin, which results in less wear and tear on the body and its tissues.
Large surges of insulin promote fat storage, particularly around the midsection. This visceral fat is more detrimental to your health than subcutaneous fat because it interferes with your organs and their ability to function properly.
A slow steady release of insulin is more favorable for maintaining a healthy body weight. As mentioned above, insulin is a fat-storage hormone.
The more insulin you have in the blood stream the more fat you will inevitably store in your tissues.
Maintaining a lean body is closely correlated with experiencing a longer life span.
Other mechanisms for how dietary fiber aids in weight management include promoting satiation, decreasing absorption of macronutrients, and altering secretion of gut hormones.
Fiber is crucially important for the long-term health of your microbiome.
These beneficial bugs strengthen the immune system, carry out vitamin conversion, produce serotonin for the brain, and aid in digestion and colon health.
All of which are important for long-term health benefits.
High-nutrient load
Plant foods are loaded with antioxidants, phytochemicals, vitamins, minerals, as well as healthy ratios of macronutrients, (protein, fat, and carbohydrates).
Some of the vitamins and minerals found in plants can also be found in animal foods, but animal sources also contain harmful dietary substances, like saturated fat, cholesterol, trans-fatty acids, trimethylamine (TMA), and insulin-like growth factors.
By exclusively obtaining your nutrients from plants you will reap all the benefits of a high-nutrient load without the risks you would take when consuming animal products as an alternative.
Plant foods such as fruits and veggies are well known for their high nutrient density. These foods have been shown to reduce a number of mortality outcomes, such as stroke, heart disease, diabetes, and obesity.
Fruits and vegetables are abundantly found on a plant-based diet, while other dietary groups may consume much less.
This is due to the fact that most calories on a standard Western diet are consumed in the form of highly processed foods where the beneficial components found in plants have been stripped away to increase shelf-life.
Fruits and veggies are high in antioxidants, which help to reduce the amount of free-radicals mostly produced naturally by the body during daily metabolic processes.
Free radicals are known to produce cell damage, accelerate disease and aging. Diets high in antioxidants have been proven to mitigate these effects substantially.
Phytochemicals are another protective substance found in all plant foods, such as legumes, nuts, seeds, whole grains, fruits, and veggies.
Many phytochemicals act as antioxidants, neutralizing free radicals and removing their ability to create damage.
Eating a balanced diet rich in a variety of nutrients has been shown to combat the typical signs of aging and degradation experienced by the majority of populations living in developed countries.
Plant-based diets provide a plethora of vitamins and minerals that keep your eyes clear, your brain sharp, your blood vessels agile, and your skin supple, among other things.
High-nutrient diets also result in a lower intake of calories because you are able to obtain your essential nutrients from smaller quantities of food.
This, in turn, leads to a healthy body mass index (BMI), which is basically a measurement of overall body fat.
Antioxidants
As I briefly stated above, antioxidants are only found in amounts the body is able to utilize in plant foods.
Examples of antioxidants include vitamins C and E, selenium, and carotenoids, such as beta-carotene, lycopene, lutein, and zeaxanthin.
Although antioxidants are found in virtually all plant foods, fruits and veggies are particularly high in these substances.
Striving to incorporate at least one serving of fruit and/or vegetables into every meal, including snacks, will result in adequate antioxidant intake.
Plant-based diets make it easy to accommodate for this high intake of fruits and veggies. Dietary patterns that focus predominantly on processed foods or animal products have much more difficulty reaching these intake goals with antioxidant-rich foods.
I would not recommend taking antioxidant supplements, as these have not been shown to reduce disease risk the way that whole fruit and veggie sources have.
In fact, certain antioxidant supplements such as beta-carotene and vitamin E have actually been shown to increase risk for developing lung cancer in smokers, prostate cancer, and hemorrhagic stroke.
It is important to include antioxidant-rich foods in your diet for long-term health benefits by reducing the harmful effects of free radicals.
Free radicals are highly unstable molecules that are naturally formed when you exercise and when your body converts food into energy. Your body can also be exposed to free radicals from a variety of environmental sources, such as cigarette smoke, air pollution, and sunlight.
Free radicals can cause “oxidative stress,” a process that can trigger cell damage. Oxidative stress is thought to play a role in a variety of diseases including cancer, cardiovascular diseases, diabetes, Alzheimer’s disease, Parkinson’s disease, and eye diseases such as cataracts and age-related macular degeneration.
Low-calorie load
Many long-term and even life-long animal studies have consistently shown a relationship between moderate calorie restriction and increased lifespan and vitality.
Although life-long studies on human subjects have yet to be conducted on the effects of calorie restriction, we do have data on shorter human study outcomes.
One study in particular called the Comprehensive Assessment of Long-term Effects of Reducing Intake of Energy (CALERIE), researchers examined the effects of moderate calorie restriction on 218 participants.
In the CALORIE study, researchers compared those on a calorie restricted diet to those with no calorie restriction over a two year period, the calorie restricted group showed a number of health improvements.
The control group, those consuming a normal amount of calories, did not reveal the same benefits at the end of the study.
Compared to participants in the control group, those in the calorie-restriction group had reduced risk factors (lower blood pressure and lower cholesterol) for age-related diseases such as diabetes, heart disease, and stroke.
They also showed decreases in some inflammatory factors and thyroid hormones. There is some evidence that lower levels of these measures are associated with longer lifespan and diminished risk for age-related diseases.
Dietary patterns that focus on incorporating large amounts of whole plant foods reap the benefits of mild calorie restriction everyday without even thinking about it!
Plant foods are naturally low in calories, with a few exceptions like avocados, nuts, and seeds. The majority of plant foods, however, can be eaten until you are fully satisfied at every meal without ever counting calories.
The same cannot be said about processed or animal foods, as these are much higher in nutrient density than whole plants.
The table below shows a great depiction of this comparison.
By sticking to a diet high in whole plant foods and low in processed and animal foods, you will passively restrict calories and naturally increase your lifespan and vitality.
Zero cholesterol
Cholesterol is exclusively found in animal products. There is zero cholesterol in plant foods.
Our bodies manufacture all the cholesterol we need so there is absolutely no reason to obtain additional cholesterol from dietary sources.
What exactly is cholesterol? Well, it’s a waxy substance found in many of the foods that we eat and also in our body’s cells.
Our bodies need some cholesterol to function normally. It is used to make hormones and vitamin D. It also plays a role in digestion.
So why don’t we want added cholesterol in our diets if our bodies use it to carry out normal processes?
Added cholesterol in the diet has a number of harmful health implications.
When the body has more cholesterol than it can utilize the waxy substance begins to build up. Eventually the cholesterol hardens turning into plaque.
The plaque begins to stick to the insides of the arteries making it more and more difficult for blood to flow through.
Eventually, this waxy substance can for so much plaque that the arteries completely narrow and clog.
The blockage can lead to a blood clot, stroke or heart disease. The blockage can lead to a blood clot, stroke or heart disease.
When researchers study plaque removed from human arteries, they can determine exactly what source the plaque originates from. For instance, they can tell you whether it cam from chicken fat, bacon grease, or cow’s milk.
Dietary cholesterol is directly linked to the plaque clogging your arteries. Researchers have shown the beginnings of plaque buildup in the arteries of children as young as 10 years old.
Plaque buildup is also linked to aging and a number of life-threatening health issues.
When the body cannot pump blood sufficiently through its arteries the tissues are unable to receive necessary nutrients and oxygen. The blood is also less able to remove toxins built up in the tissues over time.
Plant-based diets provide all the essential nutrients the body requires, (except B12 but I address is in a later section) without the harmful addition of cholesterol.
Low saturated fat
Plant foods are naturally low in saturated fat. When you process plants into concentrated oils and milk, however, you can increase the total amount of saturated fat.
For instance, a medium-sized coconut has 118 grams of fat. While a single tablespoon of coconut oil has 12 grams of saturated fat.
The current recommended daily intake of saturated fat is no more than 10% of your total daily calories. That translates to about 30 grams of saturated fat per day for men and about 20 grams per day for women.
The difference between eating a whole coconut and extracting all the fat to create coconut oil is how the two substances are absorbed by the digestive tract.
The saturated fat in a whole coconut is less digestible because the fibrous cell walls are still intact. When you extract the oil, however, you remove all the fiber creating a much more easily digestible substance.
In all, the body ends up absorbing and storing a much greater percentage of the oil than the intact coconut.
When consuming a plant-based diet it is important to consume whole, unprocessed plant foods in order to gain all their healthful benefits. And thus, sticking to a diet predominantly consisting of plants will ensure a diet low in saturated fat.
Animal products and processed foods, however, tend to be the major source of saturated fats found in the Western diet. Here are some examples:
- cookies
- meat
- cakes
- deep fried foods
- biscuits, cheese
- snack foods
- cakes
- milk
So, why do we want to steer clear of saturated fats?
Saturated fat is a culprit for numerous health issues such as:
- Abdominal aortic aneurysm
- Alzheimer’s disease
- Bacterial vaginosis
- Colon cancer
- Coronary artery lesions
- Decreased male fertility
- Dementia
- Diabetes
- Hardening of the arteries
- Heart attack
- Heart disease
- High cholesterol levels
- Intestinal lining breakdown
- Kidney problems
- Non-alcoholic fatty liver disease
- Periodontal disease
- Skin aging and wrinkling
- StrokeAbdominal aortic aneurysm
- Alzheimer’s disease
- Bacterial vaginosis
- Colon cancer
- Coronary artery lesions
- Decreased male fertility
- Dementia
- Diabetes
- Hardening of the arteries
- Heart attack
- Heart disease
- High cholesterol levels
- Intestinal lining breakdown
- Kidney problems
- Non-alcoholic fatty liver disease
- Periodontal disease
- Skin aging and wrinkling
- Stroke
Eating foods that contain saturated fats also raises the level of cholesterol in your blood. We discussed the health implications related to cholesterol in the prior section.
Overall, saturated fat does a number on the body in a multitude of aspects. Eating foods that are naturally low in saturated fat will protect you from the risks involved with consuming this form of fat.
Click on my YouTube video below to obtain a brief overview of the perks obtained from plant-based diets vs meat-based.
The best dietary pattern for consuming low amounts of saturated fat is one that consists of:
- legumes
- whole grains
- fruits
- veggies
- nuts
- seeds
It is best to stick with a single ounce of nuts and/or seeds per day, as well as only about a quarter of an avocado if desired to keep saturated fat at a minimum.
Long-term compliance
Many people get discouraged when attempting to transition to a vegan or similar plant-based diet. They cannot bear giving up their meat, eggs, and dairy products.
I have good news! It only takes, on average, 30 – 90 days to adapt your taste buds to different food substances. That means after the first month you begin tasting the natural flavors in fruits, veggies, legumes, and grains.
The real struggle is getting over that 30-day hump. After you have about 4 weeks under your belt eating healthy whole plant foods becomes not only easy, but preferred.
The problem is that processed and fatty, high-sodium containing animal foods hijack our taste buds to an extent where we have to keep eating them to get the same dopamine response.
Refraining from all refined and animal foods will quickly allow your taste buds and your brain to re-calibrate until natural foods taste good again.
It is actually easier to start cold turkey by removing all toxic foods at once than it is to slowly ease your way in. This is due to the faster rate of neuroadaptation when you quit artificially rich foods all at once to exclusively eat plants.
Now, if you try eating plant based for 30 to 90 days and you are not satisfied then go ahead and incorporate a minimal amount of processed foods and/or animal products back into your diet.
Yes, you will obtain more health benefits going 100% plant-based, but it is more important that your diet consists of mostly whole plant foods than none at all.
Personally, eating exclusively plants is really easy. After about 4 months or so it becomes second nature, just like any habit.
You also notice a vast difference in the way you feel. This keeps me compliant with my plant-based lifestyle. The second I veer off the path into a piece of cake or pizza I feel like absolute crap the next day, or sometimes the whole week.
Debunking the plant-based deficiency myths
As you have probably gathered from the information in this article, plant-based diets provide all the necessary nutrients needed for long-term health throughout each stage of the human life span.
Many people worry that they will become iron deficient without eating meat, or calcium deficient for cutting out dairy, or even protein deficient for refraining from animal products altogether. This is simply not the case.
Animal vs plant sources of iron
Iron is a major source of concern for many wanting to adopt a plant-based lifestyle. According to the National Institutes of Health, men require 8 mg of iron per day while the average adult woman requires 18 mg per day.
| Animal Source | Total Iron | Plant Source | Total Iron |
|---|---|---|---|
| Beef (3 oz) | 2.2 mg | Lentils (1 cup) | 6.6 mg |
| Egg (1) | 1.89 mg | Kidney beans (1 cup) | 3.9 mg |
| Poultry (1 cup) | 1.8 mg | Quinoa (1 cup) | 2.8 mg |
| Lamb (3 oz) | 1.6 mg | Spinach (3.5 oz) | 2.7 mg |
| Tuna (3 oz) | 1.5 mg | Pumpkin seeds (1 oz) | 2.5 mg |
| Pork (3 oz) | .7 mg | Brown rice (1 cup) | 1 mg |
| Turkey (1 oz) | .3 mg | Broccoli (1 cup) | 1 mg |
Animal vs plant sources of calcium
Calcium is also a major source of concern for many considering a plant-based lifestyle. The World Health Organization recommends getting at least 500 mg of calcium per day.
| Animal Source | Total Calcium | Plant Source | Total Calcium |
|---|---|---|---|
| Yogurt (1 cup) | 450 mg | Collard greens (1 cup) | 266 mg |
| Milk (1 cup) | 300 mg | Wing beans (1 cup) | 244 mg |
| Sour cream (1 cup) | 250 mg | Spinach (1 cup) | 240 mg |
| Ice cream (1 cup) | 200 mg | Broccoli (1 cup) | 180 mg |
| Parmesan (1 Tbsp) | 70 mg | Poppy seeds (1 Tbsp) | 126 mg |
| Cottage cheese (.5 cup) | 65 mg | Arugula (1 cup) | 125 mg |
| Brie (1 oz) | 52 mg | Almonds (1 oz) | 75 mg |
Animal vs plant sources of protein
The average adult male requires 56 g of protein per day while the average female requires 46 g per day.
| Animal Source | Total Protein | Plant Source | Total Protein |
|---|---|---|---|
| Chicken breast (1) | 53 g | Peanuts (.5 cup) | 20.5 g |
| Cottage cheese (1 cup) | 28 g | Lentils (1 cup) | 18 g |
| Tuna (1 can) | 27 g | Edamame (1 cup) | 17 g |
| Sirloin steak (3 oz) | 25 g | Oats (1 cup) | 11 g |
| Yogurt (6 oz) | 17 g | Quinoa (1 cup) | 8 g |
| Milk (1 cup) | 8 g | Potato (1) | 8 g |
| Egg (1) | 6 g | Almonds (1 oz) | 6 g |
Below you can click on my YouTube video to get a run-through on plant-based protein sources and learn about how easy it is to obtain this macronutrient on a strict plant-based diet.
The only nutrient that is consistently shown to be deficient in a plant-based diet is vitamin B12.
B12 is important for nervous system maintenance, DNA synthesis, and red blood cell formation. This vitamin also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
Dr. Michael Klaper explains the modern need for B12 supplementation best: “Prior to sewage management systems, vitamin B12 was easy to come by in plant foods. This was due to a regular consumption of unwashed harvested fruits and vegetables.”
These sanitation systems are in place, however, to keep people from obtaining nasty infections from harmful microorganisms.
Plant sources of B12:
- Fortified foods such as cereals and nut milks
- Nutritional yeast
- Some soy products such as tempeh
- Seaweeds
- Some organic produce
- Fermented foods
- Vegan “meats”
- Mushrooms
- Spouts
- Spirulina
It is unlikely to obtain adequate amounts of B12 from regular consumption of the foods listed above. This explains why doctors and dietitians recommend all individuals following a strict vegan or plant-based diet should take 1000 mcg at least once a week if not daily.
For more information on taking supplements on a vegan diet visit my article titled 4 Supplements You actually Need on a Plant-based Diet.
In all, you can obtain all of the nutrients your body needs to thrive at every age on a plant-based diet, with the small exception of vitamin B12.
Watch my YouTube video below for a quick overview of the supplements you may want to consider when following a strictly plant-predominant diet.
Karli Jackson