2025-06-20
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Article, Scientific Research
More and more people worldwide are giving up meat and animal products. A survey conducted for the UA Plant-Based project showed that about 21% of Ukrainians do not eat meat at all or try to reduce its amount in their diet. At the same time, many scientific studies have been conducted over the past decades confirming the benefits of plant-based nutrition, describing its advantages, and providing recommendations for adopting such eating habits.
Plant-based food meets human needs for essential nutrients and has a healing effect on the body. That is why choosing plant-based nutrition is a decision that has a positive impact on several levels at once. Firstly, it helps improve health since avoiding animal products reduces the risk of chronic diseases, improves mental health, and supports the body’s natural detoxification. Secondly, it reduces animal suffering and ultimately has a positive impact on the environment by minimizing the carbon footprint.
Recent estimates show that about 7-8% of the global population switches to plant-based nutrition each year. Increasingly, dietitians, gastroenterologists, and therapists recommend veganism as a way to improve health: to normalize blood pressure, reduce cholesterol and blood glucose levels. Plant-based food contains a large amount of fiber, vitamins, and minerals that improve digestion and strengthen the immune system.
People who follow a healthy diet based on plant products have a lower risk of cardiovascular diseases. This is confirmed by the official positions of the American Dietetic Association and dietitians of Canada:
“Those who follow plant-based eating habits have a lower body mass index and lower mortality from ischemic heart disease; show reduced blood cholesterol levels; lower blood pressure; and lower rates of hypertension.”
A study by Winston J. Craig confirmed that people on a plant-based diet have lower total cholesterol and LDL cholesterol (low-density lipoproteins). Long-term consumption of fruits and vegetables reduces blood cholesterol concentration and decreases the risk of death from stroke and ischemic heart disease. This is also related to the fact that vegans consume more whole grains, soy, and nuts. These products have a pronounced cardioprotective effect.
A comparative analysis conducted in a clinical study showed that people on plant-based diets have lower body weight than those on omnivorous diets. Their body mass index is 4-5 points lower compared to meat-eaters. Moreover, the plant-based diet reduces the risk of metabolic syndrome development — one of the main risk factors for obesity.
The ability of healthy eating habits to prevent obesity is linked to the low calorie and saturated fat content in plant foods. Most vegetables, fruits, legumes, and whole grains have high nutritional value but low energy density. This allows achieving satiety without excessive calorie intake and controlling appetite.
Veganism, as a set of healthy eating habits, also reduces the risk of developing type 2 diabetes. This is due to the high fiber and antioxidant content in plant products. Complex carbohydrates present in such foods help avoid sharp spikes in blood sugar levels. This stabilizes insulin sensitivity and maintains normal glycemia. Plant-based nutrition prevents insulin resistance and the development of type 2 diabetes.
The high fiber content in plant foods promotes healthy digestion. It stimulates intestinal peristalsis, reduces the risk of constipation, and prevents other digestive problems. Fiber also aids toxin elimination. Plant food supports a healthy gut microbiome by creating and maintaining an optimal environment for beneficial bacteria.
High content of vitamins C, E, A, antioxidants, and phytonutrients in plant-based products positively affects immune system function. These components can reduce the intensity of inflammatory processes in the body and support normal immune cell functioning.
Gut health also influences immune system function. Plant fiber supports the growth of beneficial microflora involved in the body’s protective reactions.
Healthy fats found in flaxseed, nuts, plant oils, and other products moisturize the skin from within, giving hair a healthy appearance. Vitamins and minerals from fruits and vegetables add skin elasticity and promote cell renewal. This diet also provides antioxidants that play a special role: they slow aging processes, preserving the natural glow of skin and hair.
Unlike animal products, plant-based food does not overload digestion. This feeling of lightness provides more energy for important tasks. Due to the ability of plant foods to maintain normal glycemic levels, feelings of drowsiness and irritability occur less frequently during the day. Bananas, nuts, seeds — important parts of a plant-based diet — contain magnesium, tryptophan, and B vitamins. Their sufficient presence in the body promotes the production of the happiness hormone — serotonin. Thus, healthy eating habits improve overall well-being and lead to positive biochemical changes.
Greenhouse gases accumulate in Earth’s atmosphere, trapping heat. This leads to an increase in the planet’s average temperature, climate change, and threats to ecosystems. One of the main sources of greenhouse gases is animal agriculture. This sector accounts for about 15% of total global greenhouse gas emissions. Thus, people who choose plant-based
foods make an important contribution to reducing their carbon footprint. Veganism supports lowering the production of meat, dairy, and other animal products.
All these benefits of plant-based nutrition are quite easy to achieve. The main thing is to properly select a diet and form eating habits. Under such conditions, the body will receive the necessary amount of beneficial components, and you will be able to enjoy positive changes in your health, appearance, and the environment.
Plant-based nutrition is a tool for long-term self-care. It strengthens health, increases energy levels, and promotes a mindful lifestyle. Moreover, it is a path to more ethical, ecological, and responsible consumption.
You can start with simple steps: add more vegetables, replace meat with legumes — and gradually feel confident in your choice. Every small change is an important contribution to your health.
