Want to live longer? Go vegan!
In 2020, two studies found that following a mostly plant-based diet can improve longevity. One study by Harvard and Tehran University researchers found that people who consumed 3 per cent more protein from a plant-based diet reduced their risk of premature death by 5 per cent. The study was published in The BMJ.
Another similar study published in the JAMA Internal Medicine found that replacing red meat and eggs with plant-based proteins reduced the risk of early death by as much as 24 per cent in men and 21 per cent in women.
A 2022 CNBC report interviewed 150 centenarians (those who lived to be 100) and found that the vast majority of them followed a 90-100 per cent vegan diet that included a lot of dark green leafy vegetables such as spinach, kale, collards and other seasonal veggies such as beet, carrot, and turnips.
The centenarians who resided in the ‘Blue Zone’ (a region where the people live longer than usual and enjoy robust health), ate little to no meat and followed a pescetarian diet - a diet that eschews meat and dairy but allows fish.
Here are some of the science-backed health benefits of following a plant-based diet:
May Help You Lose Weight
A 2014 study found that a vegan diet consists of low fat and more intake of fibre. Eating fibre-rich food items such as nuts, spinach, kale, etc makes you feel satiated and you tend to eat less.
Ideal For Diabetic Patients
A vegan diet may help you control blood sugar. Since plant-based diets tend to have more whole grains, fresh vegetables, and other food items rank lower in the glycaemic index may help you keep glucose levels low.
Vegan diets also tend to be lower in saturated fats making it ideal for people who suffer from type 2 diabetes.
May Keep Cancer Diagnosis At Bay
Several lifestyle factors such as obesity, sedentary lifestyle, etc may make someone more vulnerable to certain types of cancers, especially gastrointestinal ones such as stomach, liver, pancreas, gall bladder, etc. Consuming more legumes, and cruciferous vegetables and cutting down on processed food items such as chips, soft drinks, and red meat can lower your risk of being diagnosed with cancer to a great extent.
Promotes Gut Health
Eating a plant-based diet, can encourage the growth of beneficial bacteria/microbiomes in our gut. This in turn promotes better digestion and metabolism.
Protects Heart Health
Since this diet reduces cholesterol as well as lowers blood sugar and chronic inflammation, it is also great for protecting heart health. Rising cholesterol and chronic oxidative stress are two culprits that cause heart attacks.
FAQs
But even for older people, the perks of a plant-based diet are significant. Ditching meat alone already adds years to your life, and eating a diet rich in healthful foods like whole grains, beans, and nuts can add even more. The science is clear: the more plant-based your life, the longer your lifespan.
Do you live longer on a plant-based diet? ›
A team of researchers at Loma Linda University in the United States has shown vegetarian men live for an average of 10 years longer than non-vegetarian men — 83 years compared to 73 years. For women, being vegetarian added an extra 6 years to their lives, helping them reach 85 years on average.
Can a plant-based diet save your life? ›
A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.
What does the Bible say about plant-based diet? ›
And to every beast of the earth, and to every bird of the air, and to everything that creeps on the earth, everything that has the breath of life, I have given every green plant for food". And it was so. In this passage, God prescribes a plant-based diet not just for humans, but for all land-based non-human animals.
Can humans survive on a plant-based diet? ›
With good planning and an understanding of what makes up a healthy, balanced vegan diet, you can get all the nutrients your body needs. If you do not plan your diet properly, you could miss out on essential nutrients, such as calcium, iron, vitamin B12, iodine and selenium.
What is the one food for longevity? ›
In fact, a 2022 research review found that diets with moderate to high levels of carbohydrates were associated with longevity—but only if they were unrefined carbohydrates (think: whole and minimally processed plant foods like vegetables, fruits, legumes, and whole grains).
What diet adds 10 years to your life? ›
3 foods seemed to make the biggest difference in a study. Changing an unhealthy diet to a healthy diet in middle age could add 10 years to a person's life. A study found that eating lots of whole grains, nuts, and fruits could make the biggest difference.
What is the downside of a plant-based diet? ›
Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake. But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. For example, soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.
Does a plant-based diet age you? ›
A vegan diet won't necessarily make you age slower – but it may help you look younger and get around many of the aches, pains, and degenerative diseases that affect us as we get older instead. We'll take it! “A vegan diet can contribute to a boost in metabolism given its high fiber content.
What happens to your body when you become plant-based? ›
At the start of a change to a vegan diet, you could experience a variety of differences to your body. These may include being hungrier, getting gassier, a change in your skin or body odor, weight loss or gain, better or worse sleep, headaches, tiredness, or having more energy.
And yet, after lengthy research into the historical record, I have become convinced that Jesus Christ himself was in all likelihood a vegetarian, and that vegetarianism was probably a central tenet of the early Christian community founded by his disciples.
Did God tell us to be vegan? ›
He showed me several points that directly tied veganism to God's Word. First, he pointed out that humans were not originally created to eat meat. A fully plant-based diet was the original fuel that God gave for our bodies to run on. It was not until after the Flood that people began eating meat (see Genesis 9:3).
What food did Jesus eat? ›
To be specific, Jesus drank water and wine, ate only whole grain bread, abstained from pork and shellfish, and ate large quantities of healthy foods like olive oil, grapes, figs, pomegranates, various kinds of vegetables, and fish. This is “the Jesus way of eating” [p.
Can I eat eggs on a plant-based diet? ›
Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.
What are the healthiest plant-based foods? ›
Vegetables: kale, spinach, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, etc. Starchy vegetables: potatoes, sweet potatoes, butternut squash, etc. Whole grains: brown rice, rolled oats, farro, quinoa, brown rice pasta, barley, etc. Healthy fats: avocados, olive oil, unsweetened coconut, etc.
What foods should you avoid on a plant-based diet? ›
You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.
Which diet helps you live the longest? ›
The best diet for longevity is one that includes plenty of fruits, nuts and legumes, vegetables, and whole grains.
Who lives longer, vegans or meat eaters? ›
Due to its potential disease prevention links, it is not surprising that vegans may live longer, as following a vegan diet is linked to reduced occurrence of chronic disease. However, more research is needed to definitively conclude that vegans live longer than non-vegans.”
Which food increases life expectancy the most? ›
Eating a diet rich in fruits, vegetables, nuts, whole grains, beans and seeds “has been associated with improved health outcomes, including but not limited to reduced risks of cardiovascular disease, type 2 diabetes, certain types of cancer, cognitive decline with aging and obesity,” notes Taylor Wallace Ph.