Avocado is one of the fruits that should be included in a healthy plant-based diet. EASY 2 SHOOT/Stocksy Researchers report that a review of 49 studies spanning 23 years of research found that vegan and vegetarian diets have many health benefits. They say plant-based diets are associated with improved health outcomes and risk factors for diseases such as cancer. and cardiometabolic diseases. Experts say reducing meat intake and focusing on vegetables and fruits are key components of a healthy diet.
Vegetarian and vegan diets are associated with lower risk factors for cancer and cardiometabolic diseases, according to a new study published today in the journal PLOS ONE.
Researchers said a review of 49 studies published between 2000 and 2023 found that a plant-based diet is associated with significant health benefits.
“Overall, vegetarian and vegan diets are significantly associated with lower risk of lipid profile, glycemic control, weight/BMI, inflammation, ischemic heart disease and cancer. It is also associated with lower mortality rates,” the study authors wrote.
They also reported that vegetarian and vegan diets were associated with improved cardiometabolic health outcomes, as well as lower risk of prostate and gastrointestinal cancers.
Previous research suggests that diets low in plant foods and high in meat, sugar, refined grains, and salt are associated with an increased risk of death.
Past research has also shown that reducing your intake of animal products may reduce your risk of cancer and cardiovascular disease.
Dr. Dana Ellis-Hunnes, senior dietitian supervisor at RR-UCLA Medical Center in Los Angeles, says the latest study results are not surprising.
“I am not at all surprised by the findings of this review paper that there is an association between a plant-based diet and improved health outcomes. I have known about these associations for some time, and this We believe this is another paper that further substantiates those sound conclusions,” Funes, who was not involved in the study, told Medical News Today.
“A whole-food, plant-based diet is beneficial for a variety of reasons, including its fiber, vitamin and mineral content, and bioactive compounds (polyphenols, anthocyanins, etc.) that enhance anti-inflammatory properties. And about plants and their health status. “While there are many 'knowns', there are also many unknowns that contribute to its health properties,” she added.
Although the researchers noted the overall benefits of a plant-based diet, particularly among pregnant women, women who consumed a vegetarian diet had lower blood pressure and higher blood pressure compared to pregnant women who consumed a non-plant-based diet. No difference was found in the risk of gestational diabetes.
The researchers also noted that some plant-based diets can cause vitamin and mineral deficiencies in some people.
Pooja Adyal, a certified nutritionist in Melbourne, Australia, says there are many benefits to a plant-based diet when done properly.
“As with any diet, plant-based diets can also be deficient in some nutrients if not carefully planned and eaten in a balanced manner. Especially for infants, children, and those trying to conceive. Our nutritional requirements differ at different stages of life, especially in women of childbearing age, pregnant and breastfeeding mothers, menopausal women, and the elderly. To achieve that, you need to adjust your diet accordingly,” Adyal, who was not involved in the study, told Medical News Today.
“Plants are also naturally rich in fiber and complex carbohydrates that you don't get from animal foods,” she added. “Dietary fiber is an essential nutrient with many benefits, including improving gut health, lowering cholesterol, and keeping you fuller longer. As such, it can also help manage weight and blood sugar levels.”
Relative to population, people in the United States consume large amounts of animal products.
Animal foods account for 30% of total energy intake and 65% of total protein intake. World average meat consumption is 18% of total energy intake and 40% of total protein intake.
The United States has one of the highest per capita meat consumptions in the world.
Americans eat more than 50 kg of poultry per person, 26 kg of beef and veal per person, and nearly 24 kg of pork per person per year.
Experts say consuming large amounts of meat can have serious health consequences.
Dr. Christopher Gardner, a professor of medicine and nutrition researcher at Stanford University in California, has served as an advisor to the American Diabetes Association, the American Heart Association, the Dietary Guidelines Advisory Committee, and the Scientific Advisory Board of the American Diabetes Association. Ta. Culinary Institute of America.
He said the organizations are united on overall dietary recommendations.
“I think there's been a lot of plant-based advice in all of these groups over the years. It's not just plant-based, it's not vegan, but it's based on what Americans are eating now and over the past few decades. “It's more plants and less meat than what I've been eating for a long time,” he told Medical News Today.
The World Health Organization says processed meat is carcinogenic to humans. Red meat is considered possibly carcinogenic to humans.
“There is often a dose-dependent relationship. The more meat and animal products you consume, the higher your risk of developing certain types of cancer (digestive cancers are notorious cancers). “Meat…reduces tumor suppression and is associated with increased tumor growth. That's one of the reasons we want to reduce meat consumption,” Hunnes said.
Experts say meat can also be unhealthy for other reasons, such as high fat and salt content.
“Animal products such as red meat (beef, veal, pork, lamb) should be consumed in moderation. Highly processed meats and deli meats (frankfurters, salami, chorizo, cavanossi, kranski) should be consumed in moderation. , corned beef, pepperoni, pastrami, bacon, and ham) should be avoided,” Adyal added.
The Dietary Guidelines for Americans recommend a healthy eating plan that emphasizes fruits and vegetables, whole grains, and low-fat and fat-free meat products. Protein sources include seafood, lean meats and poultry, eggs, soy products, seeds, nuts, and legumes.
“I can design both a healthy diet and an unhealthy vegetarian or vegan diet. It's not so much whether you follow one or the other eating pattern that determines whether it's relatively healthy or not. I would say it's how you choose to practice,” Gardner said.
