By Dr. Liew Wei Jie
Physician, Danai Medi-Well Clinic

The month of January will see many people making resolutions to improve their lives. A popular goal that ranks high on many lists is the intention to “eat better.” For a growing number of individuals around the world, this means going vegan for the entire month—a movement that has been dubbed “Veganuary”.

Even if you’re not ready to take the full plunge into a plant-based lifestyle, exploring how this trend can help improve your health might be a step worth considering. In addition to the environmental and financial perks, this is a great opportunity to pay more attention to the food you’re eating and, importantly, the health benefits of consuming more vegetables and fruits.

Here are some compelling health benefits that come with eating more fruits and vegetables:

1. Lower Blood Pressure and Cholesterol
Plant-based foods are great for heart health. Research shows that people who follow a vegetarian or vegan diet can lower their risk of heart disease by as much as 24% compared to those who eat meat. Why? Well, plant-based foods don’t contain cholesterol—a fatty substance that can build up in your blood vessels and impede blood flow. Plus, fruits and vegetables are naturally low in sodium, which is a major contributor to hypertension (high blood pressure). So, adding more plants to your meals might just help keep your heart pumping better!

2. Reduced Risk of Type 2 Diabetes
Studies have shown that people who follow a mostly plant-based diet have a 23% lower risk of developing Type 2 diabetes. This is largely because a plant-based diet can address two key risk factors for diabetes: maintaining a healthy weight and improving insulin function. It not only reduces your risk of diabetes, but it also helps your body burn fat more effectively. For those already dealing with prediabetes or diabetes, this could be a game changer.

3. Weight Management Made Easier
Switching to a plant-based diet could be helpful if you’re looking to manage or lose weight. Many plant-based foods are naturally lower in calories than their animal-based counterparts. When you swap out processed foods for more vegetables, fruits and whole grains, you’ll likely find yourself consuming fewer calories overall. Plus, because plants are high in fibre, they help you feel fuller longer—meaning you’re less likely to snack unnecessarily between meals.

4. Improved Digestion
The boost in fibre can also play a crucial role in gut health, supporting regular bowel movements and better digestion overall. It acts as a prebiotic, promoting the growth of healthy bacteria in your gut, which is essential for maintaining a balanced digestive system. Fibre also softens and bulks up stool, making it easier to pass and reducing the chances of constipation.

5. Lower Risk of Certain Cancers
A diet rich in plant-based foods has been linked to a reduced risk of several types of cancer. Vegans tend to eat more legumes, fruits, and vegetables, which are packed with cancer-fighting antioxidants and other protective compounds.

6. Relief from Arthritis Pain
If you suffer from arthritis, you might find relief by going plant-based. Some studies suggest that people who switch to a vegan or plant-heavy diet report experiencing less pain and better overall function compared to those who consume a meat-based diet. The higher levels of antioxidants, fiber, and probiotics, along with the elimination of certain trigger foods like dairy and processed meats, may be responsible for these improvements.

7. Better Sleep Quality
If you have trouble sleeping, consider the impact of a plant-based diet. By increasing your fibre intake and reducing saturated fats (which are common in animal products), you might find that your sleep quality improves. Studies have shown that people who eat more plant-based foods tend to experience deeper, more restorative sleep.

If the idea of going 100% vegan sounds overwhelming, don’t worry. You don’t have to make a dramatic shift to see benefits. Simply increasing the amount of plant-based foods in your diet can have a significant impact.

To set yourself up for success, here are three easy steps to follow:

• Plan Ahead: Think about the nutrients you need and where you’ll get them. This will make your grocery shopping and meal planning easier. 
• Stock Up: Make sure your kitchen is stocked with plenty of fruits, vegetables, whole grains and legumes. When healthy foods are readily available, it’s easier to stick to your plan.
• Find a Buddy: If you can, get a friend or family member involved. Having someone to join you on this plant-based journey can make it more fun and keep you accountable.

Give it a try and see how you feel!

Get to know me:
Dr. Liew Wei Jie developed a strong passion for biochemistry and physiology during his academic journey. This interest fuelled his dedication to helping his patients live healthier lives today.