Plant-based Diet May Lower Risk of Diabetes and Heart Disease, Study Suggests

Sign up for CNNs Life, But Better newsletter to receive a weekly roundup on living well and discover simple ways to enhance your well-being. According to a thorough review, substituting animal-based food like red meat, processed meat, or eggs with plant-based alternatives like nuts or legumes can potentially lower the chances of developing heart disease and type 2 diabetes.

The potential health benefits of adding more plant-based foods to the diet are highlighted in a review published on November 16 in the journal BMC Medicine. Sabrina Schlesinger, head of the systematic reviews research group at the German Diabetes Center in Düsseldorf, stated that the findings of the review, which analyzed data from 37 past studies, underscore the importance of incorporating plant-based foods into our diets.

Brunette model hand holding glass hermetic pot with mix of nuts.

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Registered dietician Duane Mellor, a senior teaching fellow at Aston Medical School in Birmingham, UK, mentioned to CNN that this review aligns with the existing body of knowledge which accumulates our dietary guidelines. Mellor, not involved in this research, further stated that it adds to the current understanding we already have in this area.

Previous research has demonstrated the positive impact of plant-based diets on health. A recent study in May showed that individuals who followed a plant-based diet experienced a 7% decrease in total cholesterol compared to those who consumed both meat and plants. Additionally, an August 2019 study revealed that incorporating more plants and reducing meat consumption was associated with a longer life expectancy and a lower risk of cardiovascular disease.

In this latest review, it was discovered that replacing 50 grams (1.8 ounces) of processed meat per day with 28 grams to 50 grams (1 ounce to 1.8 ounces) of nuts led to a significant 27% reduction in the overall incidence of heart disease. Similarly, substituting the same amount of meat with legumes resulted in a 23% decrease in heart disease risk.

Swapping 50 grams of processed meat per day with 10 to 28 grams of nuts per day resulted in a 22% decrease in the occurrence of type 2 diabetes. Additionally, replacing butter with olive oil and eggs with nuts showed a reduced risk of developing type 2 diabetes and heart disease. However, the review did not find a clear connection between replacing other dairy products, fish, seafood, or poultry and a lower incidence of heart disease.

According to Schlesinger, the new research's strength lies in its systematic compilation of all available evidence rather than relying on a single study. Although the findings are not completely groundbreaking, they demonstrate consistent results from previous studies, indicating a high level of confidence in the estimated effect.

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The review simply looks at the relationship between processed meat consumption and the mentioned health conditions without establishing a cause-and-effect relationship. However, it discusses some potential explanations for these patterns in the data. Processed meat, as per the World Health Organization's definition, includes products like sausages, ham, and canned meat that have been subjected to processes such as salting, curing, fermenting, or smoking. These products contain saturated fatty acids that may elevate the likelihood of developing heart disease and type 2 diabetes.

Meanwhile, nuts, legumes, and whole grains are rich in antioxidant and anti-inflammatory compounds, which appear to have a reducing effect on inflammation.

Furthermore, the study suggests another possible reason for the observed health advantages. It proposes that individuals who consume plant-based foods may already be embracing a healthier overall lifestyle. Although the research adjusted for factors such as exercise, smoking, alcohol consumption, and eating habits among participants, it cannot completely dismiss this influence.

Mellor stated that this can be utilized as a component of information, but it is crucial to incorporate intervention studies to comprehend the reasons behind the observed effect. How can this review aid in shaping your dietary choices?

Swapping animal-based products for plant-based alternatives does not guarantee a healthy diet. The effectiveness of this switch depends on the specific products being replaced. Mellor warns against blindly trusting terms like "plant-based" as they can be misleadingly used by food manufacturers. For example, a bag of sugar is technically plant-based, but this does not align with the intent of the study.

The US Department of Agriculture suggests that you should fill half of your plate with fruits and vegetables, have a variety of vegetables and protein, and make sure half of your grains are whole grains. In addition, the federal agency recommends selecting foods and drinks that have less added sugar, saturated fat, and sodium.

Oat milk. Healthy vegan organic drink with flakes

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Mellor emphasized the need to consider culinary and cultural aspects when replacing cow's milk with plant-based alternatives, stating that they are not always nutritionally equivalent.

Anyone considering becoming a vegetarian or vegan should also be sure their diet is carefully planned to include enough iron, iodine, vitamin B12 and vitamin D, Mellor told CNN in May.