Plant-Based Diets: Longevity And Health Benefits

There is a growing body of evidence to suggest that a plant-based diet is linked to a longer life. Research has shown that a diet rich in meat, refined grains, sugar, and salt is associated with a higher risk of death. In contrast, a plant-based diet has been linked to a reduced risk of heart disease and certain cancers. One study found that replacing just 3% of calorie intake from animal protein with plant protein corresponded with a 10% decrease in death from any cause. Another study found that vegetarian Seventh Day Adventists in California are the longest-lived population in the world.

Plant-based diets are linked to a lower risk of heart disease and cancer

Research suggests that plant-based diets are linked to a lower risk of heart disease and cancer. Plant-based diets are full of fruits, vegetables, legumes, and whole grains, with little to no meat or other animal products.

In terms of cancer prevention, the nutrients found in plant-based foods—including vitamins, minerals, phytochemicals, and fiber—have been shown to reduce the risk of several types of cancer. Phytochemicals are chemical compounds that protect the body from damage and interrupt processes in the body that encourage cancer production. Eating 6 ounces of whole grains each day may decrease your colorectal cancer risk by 21%young women who ate the most fiber-rich diets were 25% less likely to get breast cancer later in life.

Plant-based diets are also beneficial for heart health because they contain no dietary cholesterol, very little saturated fat, and abundant fiber. Meat, cheese, and eggs, on the other hand, are packed with cholesterol and saturated fat, which cause plaque buildup in the arteries, eventually leading to heart disease. Research has shown that a low-fat, plant-based diet, combined with regular exercise and a healthy overall lifestyle, can prevent, delay, and even reverse heart disease and other cardiovascular events.

It's important to note that the quality of the plant-based diet matters. A lower risk of cardiovascular disease is associated with the consumption of whole, unprocessed plant foods, compared to unhealthy plant-based foods like fried foods, high-fat foods, and other processed foods.

Plant-based diets are associated with lower mortality rates

The traditional diet in Okinawa, Japan, for example, is 96% plant-based, and the people there have unexpectedly high proportions of individuals living healthy and active lives until the age of 100 or older. Similarly, a 12-year study in Loma Linda, California, a region known for its high life expectancy, found that vegans and pesco-vegetarians who consumed a small amount of fish outlived their meat-eating counterparts by up to eight years.

Additionally, a study published in JAMA Internal Medicine in 2020 found that shifting just 3% of calorie intake from animal protein to plant protein resulted in a 10% decrease in deaths from any cause. In particular, replacing eggs and red meat with plant proteins appeared to reduce the risk of death by up to 24% in men and 21% in women, especially those with a high intake of these animal products.

The benefits of a plant-based diet are also supported by a 2017 study that involved 188 countries and assessed the effects of 79 different factors on death and disability. This study, funded by Bill Gates, found that dietary risks were the leading cause of death and disability, with poor diet associated with 11.3 million deaths worldwide and 26% of overall deaths in the United States.

However, it is important to note that the overall benefits of plant-based diets are still being studied, and some caution against large-scale recommendations until more research is completed. Additionally, plant-based diets may introduce vitamin and mineral deficiencies for some individuals, and they may not be suitable for children, pregnant women, or older adults without adequate supplements.

Plant-based diets are linked to a lower risk of premature death

Another study, published in 2020 by JAMA Internal Medicine, found that shifting just 3% of calorie intake from animal protein to plant protein corresponded with a 10% decrease in deaths from any cause. This was true for both men and women, and the replacement of eggs and red meat with plant proteins appeared to reduce the risk of death by as much as 24% in men and 21% in women.

The benefits of plant-based diets are also supported by a 2017 study that involved 188 countries worldwide and assessed the effects of 79 different factors on death and disability. The study found that dietary risks were the leading cause of death and disability, with poor diet associated with over 11.3 million deaths worldwide and 26% of overall deaths in the US.

The World Cancer Research Fund and American Institute for Cancer Research released similar guidelines in 2007, recommending that people "eat mostly foods of plant origin" and "limit intake of red meat and avoid processed meat."

There is also evidence that plant-based diets improve insulin resistance and dyslipidemia, and are associated with a more diverse gut microbiota, which is considered a health-promoting factor.

However, it is important to note that the overall benefits of plant-based diets are still unclear, and more research is needed. Some plant-based diets may introduce vitamin and mineral deficiencies, and the quality of the diet depends on the reasons for following it.

Plant-based diets are linked to a lower risk of chronic diseases

Vegetarian and vegan diets have been linked to better health outcomes, including a lower risk of chronic diseases. Research has shown that a diet low in plant products and high in meat, refined grains, sugar, and salt is associated with a higher risk of death.

In 2012, the World Health Organization reported that 63% of all deaths globally in 2008 were due to non-communicable chronic diseases and conditions, such as certain cancers, cardiovascular disease, obesity, and diabetes type 2. Poor diets are major contributors to these diseases. In regions where plant-based diets are more common, the rates of these diseases are considerably lower compared to areas where animal-based diets are prevalent.

Plant-based diets are typically rich in antioxidants, which help to control the genetic and biological factors that contribute to the development of chronic diseases. Plants contain bioactive compounds that play a crucial role in managing these factors. For example, consuming large quantities of raw vegetables, berries, and fruits can modify the 9p21 genetic variants, which are the strongest markers for heart disease.

The American Institute for Cancer Research (AICR) has also reported that many cancers can be delayed or even prevented through regular physical activity and a plant-based diet. AICR Nutritionist Alice Bender explained that while we cannot control our age, we can control our cancer risk through our dietary choices.

In addition to the health benefits, shifting towards plant-based diets could also alleviate environmental burdens. Compared to typical Western diets high in animal products, plant-based diets are more sustainable and have been associated with a lower risk of chronic diseases.

Plant-based diets are linked to a lower risk of high blood pressure and high cholesterol

Vegetarian and vegan diets are associated with lower blood pressure and better health. Research has shown that a diet low in plant products and high in meat, refined grains, sugar, and salt is linked to a higher risk of death.

A review of 48 studies published between January 2000 and June 2023 found that vegetarian and vegan diets have a "robust statistical association" with better health on a range of risk factors linked to metabolic diseases, cancer, and death, such as blood pressure and sugar.

Plant-based diets are associated with lower blood pressure and better health outcomes, particularly for the cardiovascular system, when compared to animal-based diets. This is due to the abundance of macro- and micronutrients found in plants and the dishes prepared with them.

The Epic-Oxford study, which included over ten thousand British subjects, showed that vegans had the lowest levels of hypertension and blood pressure, while meat-eaters had the highest. Similarly, the Adventist Health Study-2 (AHS-2) cohort, which comprised almost one hundred thousand Adventists in North America, found that vegans and vegetarians had lower blood pressure levels than meat-eaters.

In addition to lowering blood pressure, a plant-based diet can also provide other health benefits. For example, a study of Blue Zones, or places around the world where people live the longest, found that a plant-based diet was linked to increased longevity. The study also found that olive oil consumption, a staple in plant-based diets, increases good cholesterol and lowers bad cholesterol.

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