Plant-Based Diets: Healthier, Happier, And More Fulfilling

A plant-based diet is a lifestyle change that can improve both physical and mental health. It is a nutrient-dense way of eating, packed with fiber, healthy fats, protein, vitamins, and minerals. Research has shown that a plant-based diet can lower your blood pressure, reduce the risk of heart disease, prevent type 2 diabetes, and lower the risk of certain cancers. It can also help with weight loss and improve cholesterol levels. Plant-based diets are also associated with a reduced risk of mortality from all causes.

Lower blood pressure

Hypertension is a deadly disease that affects one billion people worldwide and approximately 80 million Americans aged 20 and older. A plant-based diet is an effective way to prevent and treat hypertension.

Evidence from Studies

The Adventist Health Study-2 (AHS-2) found that vegans and lacto-ovo vegetarians had significantly lower systolic and diastolic blood pressure and lower odds of hypertension compared to non-vegetarians. The AHS-2 also found that vegans were less likely to be taking antihypertensive medications than lacto-ovo vegetarians.

The Coronary Artery Risk Development in Young Adults (CARDIA) study found a dose-dependent inverse relationship between plant-based food consumption and blood pressure. The study also found a positive relationship between meat intake and blood pressure.

The European Prospective Investigation into Cancer and Nutrition-Oxford study found that vegans had the lowest prevalence of hypertension compared to meat eaters, fish eaters, and vegetarians.

The Dietary Approaches to Stop Hypertension (DASH) study found that a plant-based diet reduced both systolic and diastolic blood pressure compared to a control diet.

Mechanisms of Action

Plant-based diets are thought to lower blood pressure through various mechanisms, including:

• Improved vasodilation
• Greater antioxidant content and anti-inflammatory effects
• Improved insulin sensitivity
• Decreased blood viscosity
• Modifications in the renin-angiotensin and sympathetic nervous systems
• Modification of the gut microbiota

Improve heart health

A plant-based diet can improve heart health by reducing the risk of cardiovascular disease and lowering blood pressure.

A plant-based diet is associated with a reduced risk of cardiovascular disease and mortality compared to diets that are not plant-based. Research has shown that a plant-based diet can reduce the risk of developing cardiovascular disease by 16% and the risk of dying from this health condition by about 31%. This is because a plant-based diet is low in saturated fat, which can contribute to heart issues when eaten in excess.

In addition, several studies have shown that a plant-based diet can reduce blood pressure, thereby reducing the risk of heart disease, stroke, and type 2 diabetes. A meta-analysis of 39 studies concluded that people who followed a vegetarian diet had lower blood pressure on average than those who followed omnivorous diets. Another study found that vegetarians had a 34% lower risk of developing hypertension than non-vegetarians.

A plant-based diet is also typically high in fiber, which can help lower cholesterol and stabilise blood sugar. A review of 27 studies published in the *American Journal of Cardiology* found that a plant-based diet can lower LDL ("bad") cholesterol by between 10 and 15%, while a strict vegan diet can lower LDL cholesterol by up to 25%.

Furthermore, a plant-based diet is rich in anti-inflammatory foods, which are mainly plant-based. These include green leafy vegetables, yellow vegetables, whole grains, walnuts, extra virgin olive oil, fatty fish, tomatoes, and fruits. By avoiding pro-inflammatory foods such as processed meats, processed foods, fried foods, and refined sugar, a plant-based diet can help prevent cardiovascular disease.

Finally, a plant-based diet can help maintain a healthy weight, which is important for reducing the risk of heart disease. Plants are lower in saturated fats than animal foods, which can raise cholesterol levels. Studies have shown that a plant-based diet is associated with a lower body mass index (BMI) and lower rates of obesity.

Prevent type 2 diabetes

A plant-based diet can help prevent and treat type 2 diabetes.

Preventing Type 2 Diabetes

The Adventist Health Study 2 found that the incidence of diabetes was 2.9% in those consuming a vegan diet compared with 7.6% in non-vegetarians. Specific food groups have also been found to increase or decrease the risk of type 2 diabetes.

• Processed meat: Consuming processed meat is estimated to result in one in five new cases of type 2 diabetes.
• Red meat: Just two servings of red meat per week have been associated with an increased risk of type 2 diabetes.
• Whole grains: Whole grains are protective against type 2 diabetes.
• Fruit: Research has found that those who eat more fruit have a lower risk of developing type 2 diabetes.
• Sugar-sweetened beverages (SSBs): SSBs have consistently been shown to increase the risk of type 2 diabetes. One large meta-analysis found that every serving of SSB consumed per day increased the risk of type 2 diabetes by 27%.

Managing Type 2 Diabetes

A plant-based diet can be used to manage type 2 diabetes. In a 2006 study, 43% of the vegan group were able to reduce their diabetes medications compared with 26% of the American Diabetes Association (ADA) group. And those following a vegan diet had significantly greater improvements in body weight, HbA1c, and LDL cholesterol.

A 16-week randomised controlled trial found that a low-fat, plant-based diet significantly improved the function of beta cells, the pancreatic cells that secrete insulin, and insulin resistance.

Another 16-week randomised controlled trial found that a low-fat, vegan diet reduced the fat inside liver and muscle cells, improving insulin sensitivity and beta cell function.

Mechanisms by Which a Low-Fat, Plant-Based Diet Improves Glucose Control

• Weight loss: Weight loss, if a person is overweight, is a key factor for improving glycemic control. A meta-analysis published in 2017 estimated that each kilogram of weight lost is associated with a 0.1 percentage point reduction in HbA1c.
• Reduced intracellular fat: Fat accumulating within muscle and liver cells causes insulin resistance. Reducing the fat inside these cells improves insulin sensitivity and beta cell function.
• Reduced saturated fat intake: A diet high in saturated fat has been shown to reduce insulin sensitivity in as little as four weeks in individuals with a normal insulin sensitivity at baseline, despite no changes in their body weight.
• Increased fibre: Consuming more fibre, which is exclusively found in plants, is associated with improved blood sugar control.

Lose weight

Adopting a plant-based diet is an effective way to lose weight. Research has shown that a plant-based diet is highly effective for weight loss and can lead to a reduction of approximately 1 pound per week. This is because plant-based diets are nutrient-dense and tend to be lower in calories, saturated fats, and processed foods, all of which contribute to weight gain.

One study found that individuals who followed a plant-based diet had a 34% lower risk of developing hypertension than those who consumed meat. Additionally, a meta-analysis of 39 studies concluded that people who adopted a vegetarian diet had lower blood pressure on average than those who consumed meat. High blood pressure is often associated with obesity and can increase the risk of heart disease, stroke, and type 2 diabetes.

Plant-based diets are typically rich in whole grains, fruits, vegetables, legumes, nuts, and seeds, which are excellent sources of dietary fiber. Fiber helps promote a feeling of fullness, slows digestion, and stabilizes blood sugar levels, all of which can contribute to weight loss.

A plant-based diet can also help reduce the risk of developing type 2 diabetes. This is because plant-based diets are lower in saturated fats, which can raise cholesterol levels and increase the risk of type 2 diabetes. Additionally, a study found that individuals who followed a plant-based diet had a 7.6% prevalence of type 2 diabetes, compared to 2.9% for those on a vegan diet.

Furthermore, a plant-based diet can help lower cholesterol levels, which is beneficial for weight loss and overall health. A review of 27 studies found that a plant-based diet could lower LDL ("bad") cholesterol by between 10-15%, while a strict vegan diet could reduce LDL cholesterol by up to 25%.

Overall, a plant-based diet is a healthy and effective approach to weight loss, as it promotes the consumption of nutrient-dense foods while reducing the intake of saturated fats, processed foods, and added sugars, all of which contribute to weight gain.

Live longer

A plant-based diet has been linked to a longer lifespan. Research has shown that a plant-based diet can reduce the risk of developing several chronic diseases, including heart disease, stroke, diabetes, and cancer.

Reduced Risk of Heart Disease and Stroke

A plant-based diet can lower blood pressure and cholesterol levels, which are risk factors for heart disease and stroke. Studies have found that vegetarians have a lower risk of developing hypertension and a 24% reduced risk of ischemic heart disease-related death compared to non-vegetarians. The Mediterranean diet, which is primarily plant-based, has been associated with a decreased risk of heart disease.

Lower Risk of Diabetes

Plant-based diets are also beneficial for diabetes management and prevention. A study found that a plant-based diet filled with high-quality plant foods reduced the risk of developing type 2 diabetes by 34%. Another study reported a prevalence of type 2 diabetes of 2.9% among vegans, compared to 7.6% in non-vegetarians.

Decreased Cancer Risk

Plant-based diets provide essential nutrients, antioxidants, and phytochemicals that support the immune system and reduce inflammation, which can protect against cancer. The American Institute for Cancer Research recommends a diet rich in vegetables, fruits, grains, beans, nuts, and seeds to source cancer-protective nutrients.

Weight Management

Plant-based diets are associated with a healthier weight, which is crucial for reducing the risk of various chronic diseases, including cancer. Studies have shown that vegetarians tend to have lower body weights and lower body mass indexes (BMIs) than non-vegetarians.

Improved Overall Health and Longevity

By incorporating more plant-based foods into your diet, you can improve your overall health and increase your lifespan. Plant-based diets provide numerous health benefits, including reduced inflammation, improved gut health, and better weight management. They are packed with fiber, healthy fats, protein, vitamins, and minerals, providing all the necessary nutrients for optimal health.

Frequently asked questions