Benefits of Plant-Based Eating 

Researchers say a healthy plant-based diet can reduce the risk of breast cancer in postmenopausal women. At the same time they warn that an unhealthy plant-based diet with processed foods and added sugars can actually increase breast cancer risk.

For example, since white rice and white bread are plant-based, one might think they are good to eat even though they are highly processed. Juices can also be high in sugar, and many canned plant foods include extra additives. An unhealthful plant-based diet emphasizes consumption of fruit juices, refined grains like pasta and processed cereals, French fries, potato chips, and sugar-sweetened beverages.

A healthful plant-based diet emphasizes consumption of healthy plant foods, such as whole grains, fruits, vegetables, nuts, legumes, and healthy oils, while reducing intake of less healthy plant foods. 

One does not need to go fully vegan in order to get the best health benefits as even minimal adjustments can amount to substantial change. Try substituting items with low nutritional value for healthier options, for instance: sorbet instead of ice cream, rye bread instead of plain white bread, pancakes with blueberries instead of chocolate chips. Moderating the intake of animal products as well as unhealthy plant-based foods is key to maintaining and bettering our health in the long run. 

Sanam Shah et al., Adherence to Healthy and Unhealthy Plant-Based Diets and Risk of Breast Cancer Overall and by Hormone Receptor and Histologic Subtypes Among Postmenopausal Women, Volume 6