Plant-based Diet: Reasons for try it. Merits and Demerits.

The plant-based diet has been gaining popularity in recent years. More and more people are choosing to switch to this type of diet, which involves consuming foods that come from plants, such as vegetables, fruits, grains, and legumes, while avoiding or minimizing animal products.

Plant-based Diet
Plant-based Diet

What is a Plant-baesd Diet?

It is a diet that emphasizes the consumption of whole, plant-based foods while minimizing or eliminating animal products. This includes fruits, vegetables, whole grains, legumes, nuts, and seeds. Plant-based diets can be further categorized into vegetarian, vegan, or flexitarian, depending on the extent to which animal products are avoided.

Some sources of plant based-diet
Some sources of plant based-diet

But adopting a this diet does not have to be an all-or-nothing proposition. For those who are not ready to eliminate animal products entirely, a flexitarian approach can still provide many of the health and environmental benefits of a fully plant-based diet. This involves reducing the consumption of animal products and increasing the consumption of plant-based foods, while still allowing for occasional consumption of animal products.

5 Reasons why you should try a Plant-based Diet.

1. Better Heart Health

Studies have shown that this type of diet can significantly reduce the risk of heart disease. This is because plant-based foods are typically low in saturated fats and cholesterol, which are known to increase the risk of heart disease. Instead, they are rich in fiber, antioxidants, and other nutrients that can improve heart health. A study published in the Journal of the American Heart Association found that a plant-based diet can reduce the risk of coronary heart disease by 40%. Another study found that people who followed a vegetarian diet had a 32% lower risk of developing heart disease than those who consumed meat [1].

2. Lower Risk of Cancer

Eating a plant-based diet can also reduce the risk of developing cancer. According to the World Health Organization, around one-third of all cancers can be prevented by a healthy diet and lifestyle. Plant-based foods contain phytochemicals, which are compounds that have anti-cancer properties. They also contain antioxidants, which can protect cells from damage that can lead to cancer. Studies have shown that people who consume a such diet have a lower risk of developing certain types of cancer, including breast, colon, and prostate cancer.

3. Improved Digestion

Plant-based foods are rich in fiber, which is essential for good digestion. Fiber helps to promote regular bowel movements and prevent constipation. It also feeds the healthy bacteria in your gut, which can improve your overall digestive health. According to a recent study it is found that people who followed such diet had a higher intake of fiber and a lower risk of constipation than those who consumed meat [2].

4. Weight Loss

A plant-based diet can also help with weight loss. Plant-based foods are typically lower in calories than animal products, which can help to reduce overall calorie intake. They are also rich in fiber, which can help to promote feelings of fullness and reduce cravings for unhealthy snacks. According to a recent study it is found that people who followed a vegan diet for about 18 weeks lost more weight than those who consumed a traditional diet [3].

5. Environmental Benefits

Eating a plant-based diet can also have significant environmental benefits. Animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and water pollution. By choosing to eat plant-based foods, you can significantly reduce your carbon footprint and help to protect the planet. A study published in the journal Science found that a plant-based diet can reduce greenhouse gas emissions by up to 73% [4].

Merits of a plant-based Diet:

  • Health Benefits: Plant-based diets are rich in nutrients, fiber, and antioxidants, and have been associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is likely due to the fact that plant-based foods are rich in nutrients, antioxidants, and fiber, while being low in saturated fat and cholesterol.
  • Environmental Benefits: Animal agriculture is a major contributor to greenhouse gas emissions and deforestation, and a plant-based diet can significantly reduce an individual’s carbon footprint and help mitigate the effects of climate change.
  • Ethical Considerations: Many people choose to avoid animal products due to concerns about animal welfare and the ethical implications of consuming animal products. A plant-based diet can align an individual’s dietary choices with their values and beliefs.
  • Versatility: There are a wide variety of plant-based foods available, which means that a plant-based diet can be easily adapted to different cultural and culinary preferences.

Demerits of a plant-based Diet:

  • Nutrient Deficiencies: If not planned properly, a plant-based diet can be deficient in certain nutrients such as vitamin B12, iron, and calcium. It’s important to ensure that a plant-based diet includes a variety of nutrient-dense plant-based foods or supplements to meet one’s nutrient needs.
  • Social Challenges: Adopting a plant-based diet can be challenging in social situations, such as dining out or attending social gatherings. It may also require additional time and effort to prepare plant-based meals at home.
  • Cost: Some plant-based foods, such as fresh produce, can be more expensive than animal products. However, a plant-based diet can still be affordable by choosing budget-friendly plant-based protein sources such as beans, lentils, and whole grains.
  • Personal Preference: Some individuals may simply prefer the taste and texture of animal products and find it difficult to transition to a fully plant-based diet.


A plant-based diet can offer many benefits for both individuals and the planet. Whether it’s for health reasons, environmental concerns, or ethical considerations, adopting a plant-based diet can be a positive step towards a healthier and more sustainable future. With the abundance of delicious and nutritious plant-based options available, it has never been easier to make the switch to a plant-based diet. However, it also has demerits, such as the potential for nutrient deficiencies, social challenges, cost, and personal preference. It’s important to weigh both the merits and demerits of a plant-based diet and make an informed decision based on one’s individual needs and preferences.

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