You might have heard that adopting a plant-based diet or just incorporating more plants into your meals can help with weight management. We're here to confirm, it's true!
If you're aiming to manage your weight, incorporate whole grains, legumes, nuts, seeds, fruits, and vegetables into your daily diet. Do you know the reason? They're rich in fiber! Fiber is exclusively present in plant-based foods and offers numerous health advantages. Here are five reasons why a plant-based diet can help to manage weight.
5 reasons why a plant-based diet helps to manage weight
Fiber balances blood sugar.
Fiber aids in blood sugar management for weight control by slowing the digestion of carbohydrates, which helps prevent blood sugar spikes and enhances the feeling of fullness, resulting in lower calorie consumption and improved appetite regulation. This effect is mainly because soluble fiber forms a gel-like substance when combined with water in the gut, delaying the absorption of sugars into the bloodstream.
Fiber Fills You Up!
Fiber increases the volume of your diet, which can help you feel full more quickly and maintain that fullness for a longer period. Feeling satisfied and full is essential for weight management.
Fiber delays digestion.
Fiber stays in the stomach longer than other foods, which may help you eat less in meals to follow.
Plant foods are nutrient and water dense, and often lower in calories.
Foods high in fiber and water content, like fruits and vegetables, usually have fewer calories and are rich in nutrients, making them nutrient-dense. Incorporating more fruits and vegetables into your diet will naturally lower your calorie consumption.
Your gut bacteria love fiber!
Fiber "nourishes" the microbiome by serving as a prebiotic, supplying a food source for beneficial gut bacteria that ferment it, resulting in the production of short-chain fatty acids (SCFAs) which can beneficially impact metabolism by controlling appetite, blood sugar levels, and fat burning; in essence, fiber aids in developing a healthy gut microbiome that promotes effective metabolic function.
More reasons to love fiber-filled plant-based foods
A wealth of scientific evidence indicates that boosting dietary fiber intake can lower the risk of cardiovascular disease, type II diabetes, and cancer. Achieving the recommended fiber intake by incorporating more plant-based foods can potentially decrease the prevalence of leading chronic diseases in the U.S. Strive for (at least!) 14 grams of fiber per 1000 calories, or 30–40 grams a day.
Top foods to boost fiber intake
Raspberries = 1 cup, 8 grams of fiber
Yummy! Raspberries are a great snack and full of fiber, antioxidants, vitamins, and minerals.
Collards, boiled = 1 cup, 8 grams of fiber
In addition to fiber, collards are high in potassium, vitamin A, vitamin K and vitamin C.
Spaghetti, whole wheat = 1 cup, 6 grams of fiber
Substituting whole wheat for white, processed spaghetti can be an easy way to boost fiber intake. Look for whole wheat or whole grain in the ingredient list when purchasing grains.
Lentils = 1 cooked cup, 16 grams of fiber
Wow! That’s a lot of fiber. Lentils are versatile in any meal. Add them to stews, soups, salads or with rice.
Chia seeds = 1 ounce, 10 grams of fiber
Chia seeds can easily be added to salads, smoothies, oatmeal and more!
Almonds = 1 ounce, 3.5 grams of fiber
Almonds are an easy snack. Eat a handful for a quick and easy boost of energy.
Want to learn more? Visit 10 (Fun) Facts About Fiber and How to Boost it for Health.
Hello! My name is Caroline Williams and I am a dietetic intern in Georgia State's coordinated program. I am studying to become a registered dietitian with hopes to one day work in pediatric weight management. Weight management and choosing more plant based foods go hand in hand, so I have become increasingly interested in a plant-based lifestyle!