New Research Reveals How Specific Diets Can Lower the Risk of Cancer, Heart Disease, and Early Mortality
Recent findings indicate that adopting a vegan or vegetarian diet significantly decreases the chances of developing cancer, heart disease, and premature death.
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Research spanning over 20 years has shown that following a vegan, vegetarian, or lacto-ovo vegetarian diet can greatly decrease the chances of developing cancer, heart disease, and premature death from cardiovascular issues.
An umbrella review looks at existing metanalyses of large numbers of studies, providing a high-level view of existing research on a topic.
Middle eastern, arabic or mediterranean appetizers table concept with falafel, pita flatbread, bulgur and tomato salads, grilled vegetables, stuffed grape leaves,olives and nuts.
A popular idea for a appetizer table is the Middle Eastern, Arabic, or Mediterranean concept. This includes delicious items like falafel, pita flatbread, bulgur and tomato salads, grilled vegetables, stuffed grape leaves, olives, and nuts.
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Lead author Dr. Angelo Capodici, a graduate student in health science, technology, and management at Scuola Superiore Sant’Anna in Pisa, Italy, mentioned that aside from reducing cardiovascular risk factors like blood pressure and cholesterol, the umbrella analysis also showed a "protective effect" for certain types of cancers. These include liver, colon, pancreas, lung, prostate, bladder, melanoma, kidney, and non-Hodgkin lymphoma.
There are different types of vegetarian diets. Vegetarians do not consume any animal flesh. On the other hand, lacto-ovo vegetarians include dairy products and eggs in their diet but avoid meat, poultry, and fish. The strictest form of vegetarianism is veganism, which excludes all food products derived from animals, including meat, poultry, seafood, and animal by-products like gelatin.
However, the benefits of protective diets could be undermined by making poor dietary choices, according to the study authors.
Dr. Federica Guaraldi, the medical director of the pituitary unit at the IRCCS Institute of Neurological Sciences of Bologna in Italy and coauthor of the study, mentioned that consuming unhealthy plant foods like fruit juices, refined grains, potato chips, and sodas may cancel out the health benefits of a plant-based diet.
Fruit juices, according to Guaraldi, are packed with sugars or sweeteners and have been shown to negatively impact metabolism just as much or even more than white sugar.
Other lifestyle factors could also influence the results.
Researchers have found that individuals who adhere to plant-based diets tend to lead healthier lives. This includes engaging in regular exercise and avoiding sugary foods and drinks, refined grains, snacks, alcohol, and tobacco.
An anonymous businesswoman sitting at the office, eating a protein bar while video calling with her colleagues
An anonymous businesswoman sitting at the office, eating a protein bar while video calling with her colleagues
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Dr. David Katz, a specialist in preventive and lifestyle medicine who founded the nonprofit True Health Initiative, a global coalition of experts dedicated to evidence-based lifestyle medicine, mentioned that the impact of diet on health may also involve other lifestyle choices. He was not part of the study.
Katz expressed in an email that while this is a minor concern, the overall result of following a plant-based diet is undeniably beneficial for important health outcomes. Even if some benefits may stem from other lifestyle practices, the primary focus on plant-predominant dietary patterns remains highly advantageous.
Adopting a plant-based diet can bring health benefits, as shown in a recent study on twins by Christopher Gardner, a coauthor of a research published in the journal PLOS One.
In the study, healthy twins who followed a vegan diet for eight weeks experienced lower LDL cholesterol, improved blood sugar levels, and more weight loss compared to their siblings who consumed a diet including meat and vegetables. Christopher Gardner, a research professor at the Stanford Prevention Research Center, conducted the study in 2023 in Palo Alto, California.
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Gardner shared with CNN that in just eight weeks, participants experienced significant health improvements by switching to a plant-based diet, with a 10% to 15% decrease in LDL cholesterol, a 25% decrease in insulin, and a 3% decrease in body weight.
The authors suggested that the positive outcomes could be attributed to the nutrient-rich content of plants, which offer high levels of vitamins, minerals, and other beneficial compounds with antioxidant and anti-inflammatory properties. In contrast, consuming meat and processed foods may contribute to inflammation, making plant-based foods a healthier choice.
Plants have more fiber, less saturated fat, and zero cholesterol compared to animal foods. According to Gardner, animal foods have cholesterol, while plants do not. Additionally, plants contain phytochemicals, such as antioxidants, which are not found in animal foods.
When following a diet without meat, poultry, or seafood, it is still acceptable to consume dairy and eggs.
The new study looked at 48 metanalyses that examined how following a vegetarian or vegan diet can affect the risk of cancer, heart disease, and early mortality.
Dr. Davide Gori, an associate professor at the University of Bologna, explained that they focused on reviews that specifically looked at diets excluding meat, poultry, and seafood.
Different vegetables in sunny day. Top view, close-up.
Different vegetables in sunny day. Top view, close-up.
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"In terms of vegetarian diets, there are different variations such as lacto-vegetarian (which includes dairy products like yogurt, cheese, and milk), ovo-vegetarian (including whole eggs and egg-containing foods like mayonnaise and certain baked goods), and lacto-ovo-vegetarian diets," explained Gori in an email.
Vegetarian diets that include some types of meat and fish, like pesco- or pollo-vegetarian diets, were not considered in the study.
The research showed that following plant-based diets can lower the chances of developing cardiovascular disease, diabetes, and inflammation. This is because these diets can impact factors like body mass index, fasting glucose levels, other markers of blood sugar control, as well as systolic and diastolic blood pressure readings.
Shot of a vegan meal preparation with lots of vegetables and fruits on a domestic kitchen
Shot of a vegan meal preparation with lots of vegetables and fruits on a domestic kitchen
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Eating a plant-based diet can help in the fight against diabetes and weight gain, according to a recent study. The diets not only helped in reducing total cholesterol and LDL cholesterol but also lowered "C-reactive protein" levels, which is an indicator of inflammation commonly found in cardiovascular and metabolic diseases. Metabolic disease includes symptoms like obesity, high blood pressure, and difficulties in controlling cholesterol and blood sugar, all of which can increase the risk of developing type 2 diabetes, heart disease, and stroke.
However, pregnant women did not show any benefits from consuming plants, according to Guaraldi from the IRCCS Institute of Neurological Sciences. This was considered an "intriguing finding" that requires more research. It is also worth noting that the hormones during pregnancy could have influenced the results, and there is a possibility that some participants may have taken supplements during the study which could have affected the impact of their diet on the parameters being considered.
Vegans abstain from all animal meat and by-products.
Vegans abstain from all animal meat and by-products.
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Special considerations for plant-based diets
Experts advise that vegetarians and vegans may need to be mindful of certain vitamins and minerals that are more readily available and absorbed from meat, dairy, or fish.
Unless the diet is carefully optimized, additional sources of B12, calcium, iron, zinc, iodine and vitamin D may be needed to avoid a deficiency, according to the Mayo Clinic.
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Woman with tasty pear salad on light background, closeup
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"Strictly following a vegan diet may lead to a deficiency in vitamin B12," explained Gardner. "But this can be easily managed by incorporating foods fortified with vitamin B12 into your meals. The recommended daily allowance for B12 is lower compared to other vitamins and minerals, making it a simple addition to your diet."
"In addition, iron can be a bit trickier to obtain from a fully vegan diet," Gardner continued. "However, many plant-based foods such as beans and legumes are rich sources of iron. If needed, supplements can also be beneficial to ensure you are meeting your iron requirements."
Getting enough protein can be a challenge, but there are plenty of good sources in plants. Some examples include legumes like lentils, chickpeas, and beans, nuts, seeds, whole grains, and soy products such as edamame, tempeh, and tofu.
If you're looking for meat substitutes, processed options are available. However, keep in mind that these substitutes can be high in sodium due to processing. Make sure to read labels carefully to make the best choice for your health.
Editor's P/S:
The article highlights the substantial health benefits of adopting plant-based diets, including reduced risks of cancer, heart disease, and premature death. While the Mediterranean diet, characterized by its emphasis on fruits, vegetables, and whole grains, is a popular and effective approach, the article emphasizes the importance of making mindful dietary choices to avoid undermining the potential benefits. This includes limiting unhealthy plant-based foods such as fruit juices and refined grains.
Furthermore, the article acknowledges that other lifestyle factors, such as regular exercise and avoiding sugary drinks, can contribute to the overall health benefits associated with plant-based diets. It also underscores the need for vegans and vegetarians to pay attention to certain vitamins and minerals that are typically more readily available from animal products, such as vitamin B12, calcium, iron, zinc, iodine, and vitamin D. By carefully optimizing their diets and considering supplementation when necessary, individuals following plant-based diets can ensure they receive the full spectrum of nutrients required for optimal health.
