Healing With Plants: Diet Timeline For Health Recovery

A plant-based diet is one that focuses on vegetables, fruits, whole grains, legumes, nuts, seeds, and leafy greens. It is associated with a lower risk of heart disease, stroke, obesity, type 2 diabetes, certain types of cancer, Alzheimer's, and dementia. A plant-based diet can also lead to weight loss and lower blood pressure and cholesterol. The benefits of a plant-based diet can be seen almost instantly and are noticeable within a few weeks. Within three weeks, serious heart disease patients have reported a dramatic reversal of symptoms, including a 90% reduction in angina symptoms. Within a month, people may experience clearer skin and better heart health.

Lower risk of heart disease

A plant-based diet can lower the risk of heart disease and improve heart health. 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.

Plant-based diets benefit heart health because they contain no dietary cholesterol, very little saturated fat, and abundant fiber. On the other hand, meat, cheese, and eggs are packed with cholesterol and saturated fat, which cause plaque buildup in the arteries, leading to heart disease.

Multiple studies have found that a plant-based diet can reduce the risk of heart disease. One study found that adults who ate a plant-centered diet in young adulthood lowered their risk of heart attack, stroke, heart failure, and other cardiovascular conditions in middle age. Another study of postmenopausal women found that eating plant-based foods that lower cholesterol levels reduced the risk of heart disease by 11%.

A plant-based diet can also help improve several risk factors for heart disease:

• High Blood Pressure: Plant-based diets, which are rich in potassium, have been shown to improve blood pressure.
• High Cholesterol: Aim for high-fiber foods, which can help lower cholesterol.
• Inflammation: Plant-based diets help reduce inflammation, which can lead to heart disease and other conditions.
• Excess Weight: Being overweight or obese is a risk factor for heart disease, and plant-based diets can help with weight loss.

The benefits of a plant-based diet can be seen relatively quickly. Within one month, individuals may experience improved blood flow to the heart, reduced chest pain, and lower markers for heart disease. Over time, even severely blocked arteries can reopen, and symptoms of heart disease can be reversed.

Weight loss

Plant-based diets are consistently associated with reduced body weight. A whole-foods, plant-based diet (WFPB diet) is not necessarily a set diet — it's more of a lifestyle. The basic principles of a WFPB diet are:

• Emphasises whole, minimally processed foods
• Limits or avoids animal products
• Focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat
• Excludes refined foods, like added sugars, white flour, and processed oils
• Pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible

The high fibre content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.

Calorie Density

The WFPB diet is based on foods that are high in water and fibre content and generally have a low-calorie density. Foods higher in water and fibre are typically more calorie dilute. For example, when obese and overweight women were randomly assigned to consume either three apples, three pears, or three oat cookies every day for 10 weeks, those who consumed the apples and pears reduced their calorie intake by ~25 and ~20 kcal/d, respectively. These calorie reductions were associated with significantly reduced body weight.

Gut Microbiota

The gut microbiome can influence energy balance and is a major site of small molecule production, which can influence satiety and gut inflammation. In a randomised, crossover trial, a 20% increase in Firmicutes (associated with obesity) was linked to ~150 greater kcals absorbed, whereas a 20% increase in Bacteroidetes (associated with reduced adiposity) was associated with ~150 fewer kcals absorbed in lean subjects.

Insulin Sensitivity, Carbohydrates, and Diet-Induced Thermogenesis

Obesity is tightly linked with the development of insulin resistance, the underlying cause of type 2 diabetes. Plant-based diets may contain low levels of saturated fats, which are mainly derived from oils such as palm and coconut oil; however, SFAs in the American diet are primarily derived from animal-based foods. This may explain why plant-based dietary patterns are associated with reduced insulin resistance compared to animal-based diets.

Obesogenic Effects of Trimethylamine-N-Oxide

L-carnitine can be found in small amounts in plant-based foods such as avocado and beans; however, red meats and other animal products are the main sources of L-carnitine. Choline and L-carnitine are metabolised by gut bacteria to produce trimethylamine (TMA), which is a substrate for flavin-monooxygenase-3 (FMO3) and is oxidised to form trimethylamine-N-oxide (TMAO). TMAO is tightly associated with the development and risk of atherosclerosis. In a cross-sectional investigation, subjects with the highest concentrations of TMAO had the greatest BMI and waist circumference.

Unsaturated Fatty Acids and the Role of PPAR

Despite the relatively high-calorie density of nuts, nuts are surprisingly not associated with weight gain and, in fact, are associated with reduced body weight and waist circumference. Nuts are relatively low in SFA, and increased thermogenesis may stem from the higher unsaturated fat content of nuts.

The Role of Polyphenols on Uncoupling Proteins (UCP) and PPAR

Plant-based foods are a rich source of phytochemicals, which can serve as ligands, substrates, inhibitors, and cofactors for a variety of enzymes. The consumption of phytochemicals, particularly polyphenols, is associated with reduced mortality and chronic disease risk. Polyphenols are hydroxylated bioactive compounds that may also impact body fat, as an inverse association between polyphenol consumption and body weight has been observed.

Lower cholesterol and blood pressure

High cholesterol is a causal risk factor for heart disease. A plant-based diet is an effective way to optimize your cholesterol levels. Plant-based diets lower cholesterol levels more effectively than other diets.

Cholesterol is a waxy substance produced by the liver that aids in building cell membranes and producing hormones. Our bodies produce enough cholesterol, so we don’t need to consume extra cholesterol through our diets.

Cholesterol doesn't dissolve in blood, so it needs to be packed into two types of carriers: low-density lipoproteins (LDL) or high-density lipoproteins (HDL). LDL cholesterol, or "bad cholesterol", is necessary in limited quantities but high levels can dramatically increase your risk of a heart attack. This is because LDL particles contribute to plaque formation in the arteries. HDL cholesterol, or "good cholesterol", helps to clear LDL cholesterol from the arteries.

• Trans fats are mainly found in ultra-processed foods and deep-fried foods. The World Health Organization recommends keeping them below 1% of total daily energy intake.
• Reduce saturated fat. The World Health Organization recommends keeping saturated fat intake to less than 10% of daily calories.
• Eliminate cholesterol. Dietary cholesterol is only found in animal products.
• Replace animal protein with plant protein.
• Replace animal fat with plant-based sources of fat.

Within a week of eating a plant-based diet, your cholesterol and blood pressure will stabilize. Just 10 days of eating a plant-based diet can reduce blood pressure by 10 mmHg or more and allow for a reduction in blood pressure medication.

A study of 22 pairs of identical twins found that, compared to their meat-eating sibling, individuals who followed a vegan diet improved their cholesterol, blood sugar, and body weight in just eight weeks.

Increased energy

A plant-based diet can lead to increased energy levels in several ways. Firstly, it improves digestion, which utilises a lot of the body's energy. Animal-based proteins are harder to digest and require more stomach acid, pancreatic enzymes, and bile synthesis to break down. Plant-based proteins, on the other hand, are much easier for the body to process, reducing the energy expenditure of the digestive system.

Secondly, a plant-based diet can help regulate blood sugar levels, avoiding spikes and crashes that can lead to energy slumps. The fibre in plant-based foods helps to keep blood sugar stable, providing a steady source of fuel for the body.

Thirdly, a plant-based diet can improve sleep quality. This is due to the inclusion of foods rich in vitamin B6, such as bananas, sweet potatoes, spinach, and avocados. Vitamin B6 helps regulate nervous system activity, promoting a good night's rest and leaving you feeling more energised the next day.

Additionally, the very act of switching to a plant-based diet can boost energy levels. This is because plant-based diets tend to include more whole foods that are rich in nutrients, vitamins, and minerals. These nutrients provide the body with the fuel it needs to function optimally, leading to increased energy levels throughout the day.

It is important to note that not all vegan or plant-based foods are automatically healthy. Highly processed vegan junk food, for example, may not provide the same energy-boosting benefits as a whole food plant-based diet. To maximise energy levels, it is important to focus on minimally processed, nutrient-dense foods and ensure you are consuming enough calories to meet your body's needs.

Finally, while a plant-based diet can improve energy levels, it is also important to prioritise rest and adequate sleep, as well as staying hydrated, to maintain consistent energy levels throughout the day.

Reduced inflammation

Inflammation is the body's natural response to injury or infection. It is a protective mechanism that helps the body heal and repair damaged tissue. However, when inflammation becomes chronic, it can lead to various health issues such as arthritis, diabetes, obesity, gut issues, and heart disease.

A plant-based diet has been shown to effectively reduce inflammation in the body and lower the risk of chronic inflammatory diseases. This is due to several factors:

• Phytonutrients: Whole plant foods are rich in phytonutrients, which have anti-inflammatory properties. These nutrients help the body heal and recover from inflammation more quickly.
• Low fat content: Plant-based diets are typically lower in fat, especially unhealthy fats, which are known to cause inflammation.
• Low bacterial load: Animal products tend to have a high bacterial load, which can trigger the release of pro-inflammatory toxins. Plant-based diets reduce the amount of bacteria and other pollutants in the body, thereby reducing inflammation.
• Anti-inflammatory foods: Plant-based diets are rich in colourful fruits and vegetables, healthy fats like olive oil and avocado, and plant-based proteins like tofu, beans, and lentils. These foods have anti-inflammatory properties and provide extra fibre and phytochemicals.

The effects of a plant-based diet on reducing inflammation can be seen relatively quickly. Within one month of adopting a plant-based diet, individuals may experience less inflammation, with improvements in skin health and a reduction in markers for heart disease. Additionally, a 2015 interventional study found that participants who followed a whole-food, plant-based diet experienced a decrease in C-reactive protein (CRP) levels, a marker of inflammation, as well as improvements in total cholesterol, blood pressure, and BMI.

It's important to note that not all plant-based diets are equal. A healthy plant-based diet should focus on whole foods, including a variety of fruits, vegetables, whole grains, healthy proteins, and healthy oils. Processed plant-based foods, such as white rice and white bread, may be depleted of heart-healthy nutrients and can cause spikes in blood sugar levels, leading to increased inflammation. Therefore, it is essential to choose a well-balanced plant-based diet to maximise the anti-inflammatory benefits.

Frequently asked questions