Mark A. Mahoney
As summer approaches, those of us following a plant-based diet may feel even more comfortable with the benefits of these diets. Whether you have your own individual garden, participate in a community garden, or buy vegetables and fruits for you and your family, the long-term benefits are important for your health.
A plant-based diet is associated with a reduced risk of heart disease, cancer and death, according to a large-scale study published recently. A new study published in the journal PLOS ONE analyzed the results of nearly 50 studies published from 2000 to 2023.
I have long been an advocate for a largely plant-based diet as a Registered Dietitian/Nutritionist (RDN) for 37 years, having been involved in the creation and continued involvement of the Southwood Community Garden.
Why are plant-based diets so healthy?
According to the Academy of Nutrition and Dietetics, vegetarian and vegan diets are adequate and healthy at all stages of life, including pregnancy, childhood and old age.
Researchers are still studying the mechanisms by which plant-based diets reduce disease risk.
Part of this could be related to preventing obesity, which is linked to heart disease and some cancers. But the benefits likely extend beyond that, according to Matthew Landry, one of the review’s authors and an assistant professor of population health and disease prevention at the University of California, Irvine.
“Some of it is independent of weight. Even when weight is maintained or doesn’t change, we still see reductions in some of these other clinical health outcomes, particularly when it comes to cardiovascular disease,” he said.
One possible reason is that many fruits and vegetables are rich in anti-inflammatory nutrients and antioxidants, which can reduce plaque buildup in the arteries.
Some study details and comments related to diet
Studies have examined the health effects of vegetarian or vegan diets, which limit all animal foods, including dairy.
A clear consensus emerged: both dietary habits were associated with a lower risk of cancer and ischemic heart disease (heart problems caused by narrowing of the arteries). In particular, the diets appeared to reduce the risk of prostate cancer and gastrointestinal cancers like colon cancer. Vegetarian diets were also associated with a lower risk of dying from cardiovascular disease.
Additionally, plant-based diets were associated with reduced risk factors for heart disease and cancer, including high body weight, inflammation, and LDL or “bad” cholesterol.
“This research shows, in general, that a plant-based diet can be beneficial, and that small steps in that direction can make a difference,” said Matthew Landry, one of the review’s authors and an assistant professor population health and disease prevention. at the University of California, Irvine.
“You don’t have to go completely vegan to get some of these benefits,” he added. “Even reducing a day or two per week of animal-based consumption can have benefits over time.”
While the study focused on vegetarian and vegan diets, Faith Krisht, a registered dietitian/nutritionist who was not involved in the study, says the best way to eat plant-based is to follow a flexitarian diet.
A flexitarian diet – which focuses on eating primarily plant-based proteins while occasionally adding animal-based proteins – helps ensure you get all the essential nutrients you need.
Caution
However, Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard TH Chan School of Public Health, pointed out that not everyone who follows a plant-based diet eats the same foods, so levels of health always varies.
“A vegetarian diet might be based primarily on refined starches and sugar, which we consider to be the worst dietary pattern,” Willett, who was not involved in the new research, said in an email.
The review authors warned that plant-based diets could lead to vitamin B12 deficiencies in the general population. Landry said this can be addressed by taking a B12 supplement.
Additionally, Faith Krisht, RDN supports Dr. Willett’s earlier comment on diet. She recommends eating a diet rich in whole foods rather than one rich in refined and ultra-processed foods.
“This means a diet rich in whole grains, beans, lentils, vegetables, fruits, seeds, nuts and minimally processed animal proteins,” she said.
According to Krisht, this ensures you’re getting plenty of healthy fiber and antioxidants while avoiding added sugars, which can increase your risk of chronic disease.
According to the Academy of Nutrition and Dietetics, vegetarian and vegan diets are adequate and healthy at all stages of life, including pregnancy, childhood and old age.
Takeaways
A new review of 48 studies published over 23 years finds that a plant-based diet may help prevent cancer and reduce the risk of heart disease. Here are some summary bullet points:
• A new study found that plant-based diets are linked to better health. • People who follow vegetarian and vegan diets have a lower risk of heart disease and cancer. • They are also less likely to die of cardiovascular disease. • Plant-based diets are low in cholesterol and saturated fat, but high in nutrients. • A whole-food flexitarian diet may be the best plant-based diet.
References and additional information
The research, published in the journal PLOS ONE, analyzed the results of nearly 50 studies published between 2000 and 2023. View it at doi.org.
Information about the general exam is also available on HealthLine at healthline.com.
A link to more information about a flexitarian (semi-vegetarian) diet can be found on the Cleveland Clinic website at health.clevelandclinic.org.
Check out the Academy of Nutrition and Dietetics resource Building a Healthy Vegetarian Diet: Myths and Facts at eatright.org.
Mark Mahoney has been a registered dietitian/nutritionist (RDN) for over 37 years and completed graduate studies in public health at Columbia University. He can be contacted at marqos69@hotmail.com.