EATING A HEALTHFUL PLANT-BASED DIET lowers the risk of premature death. On the other hand, an unhealthy one — including more refined grains, sugary beverages, and sweets is associated with an over 1.2 times increase in premature mortality.
A new study (published online in JAMA Network Open) examined whether healthful versus unhealthful plant-based dietary patterns are associated with mortality and major chronic diseases among adults in the United Kingdom.
How do you think a plant-based diet affects heart disease, cancer, and early mortality risks? Would it drop the risk for all of them? Or only heart disease? Or is a healthy plant-based diet associated with lower heart disease risks? Cancer? Early death? Or does an unhealthy diet increases all of them?
“One farmer says to me, ‘You cannot live on vegetable food solely, for it furnishes nothing to make bones with;’ and so he religiously devotes a part of his day to supplying his system with the raw material of bones; walking all the while, he talks behind his oxen, which, with vegetable-made bones, jerk him and his lumbering plow along in spite of every obstacle.”
― Henry David Thoreau, Walden
What is a plant-based approach?
A plant-based diet is based mainly on whole, minimally processed plant foods. For example, it contains fruits, vegetables, legumes, whole grains, nuts, and seeds. In this diet, animal products, including meat, poultry, fish, dairy, and eggs, are either excluded entirely or consumed in smaller amounts.
There are different types of plant-based diets. For example, vegan diets exclude all animal products. Vegetarian diets may include some animal products, such as dairy and eggs. Some people also follow a flexitarian or semi-vegetarian diet. This approach involves eating mostly plant-based foods but allowing for the occasional consumption of animal products.
A plant-based diet focuses on whole, nutrient-dense foods that are rich in fiber, vitamins, minerals, and antioxidants and are low in saturated and trans fats. It has numerous health benefits; For example, reducing the risk of chronic diseases, improving weight management, and promoting overall health and well-being.
It’s worth noting that a plant-based diet doesn’t necessarily mean a strictly vegan or vegetarian diet. Rather, it’s a way of eating that prioritizes whole, plant-based foods while minimizing or excluding animal products.
What is a plant-based diet, and why should you try it? – Harvard Health
Health benefits
A plant-based diet, which is based mainly on whole, minimally processed plant foods, has been shown to have numerous health benefits. Here are some reasons why:
- Lower risk of chronic diseases. Studies have shown that a plant-based diet is associated with a lower risk of chronic diseases, such as heart disease, type 2 diabetes, high blood pressure, and some types of cancer.
- Higher intake of nutrients. A plant-based diet can provide a higher intake of nutrients, including fiber, vitamins, minerals, and antioxidants. These nutrients can help support a healthy immune system, reduce inflammation, and promote overall health and well-being.
- Lower intake of harmful substances. Animal products and processed foods can contain harmful substances such as saturated fat, cholesterol, and additives, increasing the risk of chronic diseases. By contrast, a plant-based diet can help reduce the intake of these substances.
- Environmental benefits. A plant-based diet is also good for the environment, as it requires fewer resources, such as water and land, and produces fewer greenhouse gases than a diet based on animal products.
- Weight management. A plant-based diet may also be beneficial for weight management, as it is typically lower in calories and higher in fiber, which can help people feel full and satisfied.
A plant-based diet can be a healthy and sustainable way to nourish your body and protect your health.
Not all diets are healthy.
Researchers recently reported the results of their analysis of United Kingdom Biobank data from 120,000 middle-aged adults followed prospectively for over ten years. Over half (56 percent) were women.
Let’s get right to the findings:
Subjects consuming healthful plant-based diets (with more foods such as fruits, vegetables, nuts, whole grains, and legumes; reduced intake of refined grains, animal products, and sugary drinks) had a small reduction (one-sixth) in overall mortality. On the other hand, an unhealthy approach (including higher levels of sugary beverages, sweets, and refined grains) had a 1.2 times increase in premature death.
The link between a healthful plant-based diet and cardiovascular disease (overall, heart attack; stroke) appeared to be independent of genetic disease risk. This finding suggests the potential benefits of healthful plant-oriented diets no matter one’s predisposition to cardiovascular disease.
Researchers collected food intake data for at least two 24-hour periods, classifying diets as “healthful” or “unhealthful” using plant-based diet indexes.
There appeared to be no increase in the risk of a bone fracture with either type of plant-based diet.
Speaking to Medscape Medical News, study co-author Aedín Cassidy, Ph.D., of Queen’s University, Belfast (Northern Ireland), observes this:
“Not all plant-based diets are created equally. Our data provide evidence to support the notion that for health benefits the plant-based sources need to be whole grains, fruits and vegetables, legumes, nuts, etc, rather than processed plant-based foods.”
Moreover, “we do not necessarily need to radically shift diets to vegan or vegetarian regimens, but rather to switch proportions on the plate to incorporate more healthful plant-based foods, fish, and leaner cuts of meat into our habitual diet. This would have benefits for both individual health and planetary health.”
If you know someone with breast cancer, here is my comprehensive online course:
Dr. Michael Hunter’s Wellness!
breastcancerbydrhunter.thinkific.com
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Is Your Plant Diet Bad?”
