Studies show that people who eat a plant-based diet have a lower risk of heart disease and cancer, and may also be less likely to develop some of the risk factors that contribute to these medical problems. New research suggests.
In this study, scientists investigated the health effects of a vegan or vegetarian diet and considered the results of 48 research reviews published over 20 years. A vegan diet is a type of vegetarian diet that excludes all forms of meat, eggs, dairy products, and other animal products such as honey and gelatin.
They were also both associated with a lower risk of gastrointestinal cancers, such as prostate and colon cancer.A vegetarian diet was also associated with a lower risk of death from cardiovascular disease.
Additionally, both diets were associated with lower odds of developing several risk factors that can lead to heart disease and cancer, including obesity, high cholesterol, increased blood pressure, and inflammation.
The foods vegetarians and vegans choose to consume, and the animal products they avoid, can both contribute to better health, said Federica Guaraldi, MD, lead study author at the Institute of Neuroscience in Bologna, Italy. Says.
“People who adopt vegetarian or vegan diets consume more foods such as vegetables and whole foods that contain high levels of vitamins, minerals, and other substances that have antioxidant and anti-inflammatory properties, but , on the other hand, reduces the pro-oxidant and pro-inflammatory effects of substances found in foods, such as meat and processed foods,” says Dr. Guaraldi.
This study looked strictly at vegetarian and vegan diets only.
This analysis included only people who strictly adhered to a vegetarian or vegan diet, and did not include people who occasionally consumed a plant-based diet. Also, because all forms of animal protein were similarly investigated, it is impossible to determine from the findings whether avoiding certain foods, such as red meat, poultry, or fish, has the most health benefits. did.
Additionally, this study was not designed to prove whether or how a vegetarian or vegan diet directly improves health and longevity. And because each of the small studies included in the analysis measured the health benefits of plant-based diets differently, scientists found that plant-based diets are associated with lower risk of developing heart disease, cancer, or risk factors. I couldn’t calculate exactly how much to reduce the probability. It can contribute to these conditions.
Additionally, not all vegetarian and vegan diets are equally nutritious, says study co-author Davide Gori, MD, PhD, of the Department of Biomedical and Neuromotor Sciences at the University of Bologna in Italy.
“We need to take into account the fact that even vegetarian and vegan diets, which emphasize the consumption of unhealthy plant foods such as fruit juices, refined grains, crisps and even soda, can have harmful effects on the body. ,” says Dr. Gori.
Fiber-rich fruits and vegetables offer multiple health benefits
Medical science says one reason why eating lots of fruits and vegetables lowers your risk of chronic disease is because these foods are rich in fiber, a nutrient not found in animal foods. said Dr. Michaela Carlsen. She is the senior director of research at the American Academy of Lifestyle Medicine.
“Eating fiber-rich foods slows down digestion, reduces blood sugar spikes and spikes, and makes you feel fuller,” says Dr. Carlsen, who was not involved in the new study. . “This means that people tend to eat a little less in the long run, which helps prevent weight gain. Additionally, fiber helps cleanse the digestive tract and is associated with lower cholesterol. It seems like it is.”
All of these benefits of fiber can help reduce the risk of cancer and heart disease, Carlsen says. At the same time, it helps to avoid meat, as saturated fats and animal proteins tend to increase the risk of cancer, atherosclerosis, and hardening of the arteries, which cause heart disease.
“So when people eat a vegan or vegetarian diet, they’re not only consuming lots of whole plant foods, but they’re also avoiding foods that tend to cause problems,” Carlsen says. .
The study didn’t focus on which types of animal proteins are best to limit or avoid, but Carlsen said there is one group to exclude first: That means red and processed meats such as steaks, hamburgers, hot dogs, and deli meats.
“When you’re ready to eliminate animal products, first make sure to eliminate red and processed meats, which have been shown to have the strongest association with cardiovascular disease and cancer.” Carlsen says.
You don’t have to be vegan to benefit from a plant-based diet
Although this study focused exclusively on people who followed a vegetarian or vegan diet, there are health benefits to be gained from adding more plant-based meals to your diet while continuing to consume animal protein. Possibly, Carlsen says.
“The most important thing to start with is the intention of adding more natural, plant-based foods. Doing so will make you feel fuller, which will help you push out other foods,” Carlsen advises. Masu. “If you eat meat, leave it until the end to see if you really need to eat more.”
