Plant-Based Diets: Ada's Recommendation Timeline Explored

The American Dietetic Association (ADA) has long stated that vegetarian and vegan diets are appropriate for every stage of the life cycle, and for athletes. The ADA also points out that well-planned vegetarian diets can meet the recommendations for essential nutrients. In 2009, the ADA updated its position paper in support of vegetarianism, explaining that healthy, plant-based diets can prevent and even reverse many life-threatening diseases, including cancer, heart disease, and diabetes. As of 2024, both the American Academy of Nutrition and Dietetics and the American Diabetes Association (ADA) include well-planned, plant-based eating patterns (vegetarian and vegan) as a meal-planning option in their nutrition recommendations for people with diabetes.

Plant-based diets can help prevent and treat diseases like cancer, heart disease, and diabetes

The American Dietetic Association (ADA) has stated that plant-based diets can prevent and treat life-threatening diseases, including cancer, heart disease, and diabetes.

Cancer

Plant-based diets can lower your risk of developing cancer. Research shows that good nutrition alone could prevent nearly 25% of all cancer cases. Plant-based diets focus on fiber, vitamins, and other natural substances, such as phytochemicals, to promote good health. The American Institute for Cancer Research recommends the New American Plate, a filling, balanced, and nutritious approach to eating. The plan calls for vegetables, fruits, whole grains, and beans to make up at least two-thirds of each meal, and animal protein to make up the rest.

Heart Disease

According to the World Health Organization, cardiovascular disease is the leading cause of death in the United States and worldwide. Eating habits and other lifestyle factors play a key role in determining the risk of heart disease. Research shows 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. 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.

Diabetes

Plant-based diets are effective tools for type 2 diabetes prevention and management. Plant-based diets emphasize legumes, whole grains, vegetables, fruits, nuts, and seeds, and discourage most or all animal products. Cohort studies strongly support the role of plant-based diets in reducing the risk of type 2 diabetes. Evidence from observational and interventional studies demonstrates the benefits of plant-based diets in treating type 2 diabetes and reducing key diabetes-related macrovascular and microvascular complications. Plant-based diets have been associated with much lower rates of obesity, hypertension, hyperlipidemia, cardiovascular mortality, and cancer.

Plant-based diets can meet nutritional recommendations for protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12

The American Dietetic Association (ADA) has long stated that vegetarian and vegan diets are appropriate for every stage of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, and athletes. In 2009, the ADA updated its position paper in support of vegetarianism, explaining that healthy, plant-based diets can prevent—and even reverse—many life-threatening diseases, including cancer, heart disease, and diabetes.

Plant-Based Diets and Nutritional Recommendations

Well-planned plant-based diets can meet nutritional recommendations for protein, n-3 fatty acids, iron, zinc, iodine, calcium, and vitamins D and B12.

Protein

Protein is readily available throughout the plant kingdom, but those foods that are particularly rich in protein include legumes, nuts and nut butters, seeds and seed butters, soy foods, and intact whole grains.

N-3 Fatty Acids

Plant sources of n-3 fatty acids include flaxseeds, hemp seeds, chia seeds, leafy green vegetables, soybeans and soy products, walnuts, and wheat germ, as well as their respective oils. A direct plant source of EPA and DHA is microalgae, through which fish acquire them.

Iron

Iron-rich plant-based foods include leafy greens and legumes, soy products, dark chocolate, blackstrap molasses, sesame seeds, tahini, pumpkin seeds, sunflower seeds, raisins, prunes, and cashews.

Zinc

Legumes, cashews and other nuts, seeds, soy products, and whole grains are good sources of zinc.

Iodine

Iodine is found in iodized salt and sea vegetables. However, it is important to note that iodine is not found in sea salts, gourmet salts, or other salty foods.

Calcium

Excellent plant sources of calcium include leafy green vegetables, fortified plant milks, calcium-set tofu, dried figs, sesame seeds and tahini, tempeh, almonds and almond butter, oranges, sweet potatoes, and beans.

Vitamins D and B12

Vitamin D can be obtained through exposure to sunlight, particularly from late March/early April to the end of September. Fortified foods such as fat spreads, breakfast cereals, and unsweetened soy drinks are also good sources of vitamin D. Vitamin B12 can be obtained from fortified plant milks, cereals, or nutritional yeast.

With good planning and an understanding of what makes up a healthy, balanced vegan diet, one can get all the nutrients their body needs.

Plant-based diets are associated with a lower risk of type 2 diabetes, lower body weight, and lower overall cancer rates

The American Dietetic Association (ADA) has long stated that vegetarian and vegan diets are appropriate for every stage of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, and for athletes. The ADA has also recently updated its position paper in support of vegetarianism, explaining that healthy, plant-based diets can prevent—and even reverse—many life-threatening diseases, including cancer, heart disease, and diabetes.

Furthermore, plant-based diets are consistently associated with reduced body weight in a multitude of interventional trials. For example, in a comparative, randomized study, the greatest weight loss after 6 months was in vegan and vegetarian subjects, compared with other groups. In another study, subjects consuming a vegan diet lost 5.1 kg of body weight compared to a control group, which saw a weight gain of 0.1 kg.

Plant-based diets can reduce body fat due to several mechanisms, including reduced caloric density, improved gut microbiota symbiosis, increased insulin sensitivity, reduced trimethylamine-N-oxide (TMAO), activation of peroxisome proliferator-activated receptors (PPARs), and over-expression of mitochondrial uncoupling proteins.

Plant-based diets can help with long-term weight loss

A plant-based diet is one that puts plant foods like fruits and vegetables at the centre of one's diet. Vegan and vegetarian diets are specific types of plant-based diets, and there are less restrictive approaches as well, such as the flexitarian diet. The American Dietetic Association (ADA) has stated that vegetarian and vegan diets are appropriate for every stage of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, and for athletes.

Plant-based diets are beneficial for weight loss because they are low in fat and cholesterol. They promote weight loss and long-term healthy weight maintenance. The fibre and water content in whole plant foods promote satiety with lower caloric density than animal-based foods, allowing the body to reach its natural weight set point without deprivation. Plant-based diets are also generally lower in calories and higher in fibre, which keeps you feeling full for longer, reducing excess snacking.

Research has shown promising results for weight loss on a plant-based diet. One study found that following a whole-food, plant-based diet for three months led to an average weight loss of around 19 pounds, even without limiting portion sizes. After a year, participants lost an average of 25 pounds. Another study found that following a healthy plant-based diet for six weeks resulted in nearly 10 pounds of weight loss on average.

Plant-based diets are simpler than other popular diet plans because, unless you follow a vegan or vegetarian diet, no foods are entirely off-limits. Plant-based diets also do not require calorie counting or logging of nutrient intake, and there are no strict rules to remember.

Pros and cons of a plant-based diet

A plant-based diet can help with weight loss, promote heart health, is good for gut health, and may increase longevity. However, it may take more time to prepare healthy, plant-based meals at home, and there may be fewer options available when eating out at restaurants. Transitioning to a plant-based diet can also be challenging, and it can be confusing due to the lack of a clear-cut definition of what a plant-based diet should look like.

Tips for getting started on a plant-based diet

• Start slowly by making gradual changes to your diet, such as going meatless once a week or adding one plant-based meal to your menu each day.
• Experiment with new recipes, especially those featuring a variety of vibrant fruits and vegetables.
• Connect with others following a plant-based diet for support and inspiration.
• Don't forget to supplement with certain nutrients like vitamin B12 or iron if you eliminate animal products.

Plant-based diets are a good option for people with diabetes

The number of people with diabetes is increasing worldwide, and it is a costly disease to treat. It is well known that a poor diet and a sedentary lifestyle increase the risk of developing type 2 diabetes. However, eating high amounts of meat or animal-based foods can also increase your risk.

A vegan diet is completely absent from any animal-based products, including meat, milk, cheese, eggs, and gelatin. For some, this can be difficult to adapt to, as many processed foods have hidden animal byproducts. A vegetarian diet is easier to follow, as it only involves avoiding meat. It's a diet composed primarily of vegetables, whole grains, healthy fats, and fruits, but you can still eat animal byproducts (cheese, eggs, etc.).

How Plant-Based Eating Helps with Managing Type 2 Diabetes

Eating less meat and more plants can help manage diabetes and contribute to type 2 diabetes prevention. Focusing on plant-based meals can help you lose unhealthy weight, boost heart health, and provide your body with protective nutrients that help with insulin sensitivity. It may even result in type 2 diabetes remission.

Maintain a Healthy Weight

Plant-based foods are typically high in fiber, which can help you feel full longer and slow down unnecessary spikes in your blood sugar. This, in turn, can help individuals lose excess weight and body mass from fat. A lower body weight is associated with better insulin sensitivity and diabetes management, drastically reducing the risk of serious diabetes complications.

Improve Cardiovascular Health

Whole foods are also much healthier for your body in general. Plant-based diets have been shown to play an important role in managing inflammation, lowering cholesterol, reducing blood pressure, and decreasing the risk of heart disease and stroke. Since people with diabetes are at a higher risk of heart disease and stroke, it's a worthwhile measure to take.

Enhance Insulin Sensitivity

The micronutrients in plant-based foods are also significantly higher, which has several cascading benefits for the body. For one, a plant-based diet can help increase the secretion of certain hormones released from the small intestine that help with glucose control. This, in turn, can help the pancreas function more efficiently, especially regarding beta cell production and efficiency.

Plants also have more antioxidants, which have been shown to contribute to a protective effect against diabetes. This is associated with lower risks of diabetes-related complications and premature death.

New research also shows that a plant-predominant diet can result in diabetes remission. In fact, 37% of the individuals in the study achieved remission.

Unfortunately, type 1 diabetes is an autoimmune disease that cannot be reversed. Still, avoiding refined or processed foods and living a healthy lifestyle is recommended for optimal diabetes management. Plant-based diets can also help keep your blood sugar levels stable if you're living with type 1 diabetes, so it's definitely worth adopting. Plus, you'll still reap all the benefits associated with heart health, lower weight, and a healthier body overall.

Tips for Managing Diabetes with a Plant-Based Diet

Your diet plays a huge role in diabetes management, but just because something is plant-based doesn't automatically make it healthy. You still need to try to avoid processed foods and foods that are high in sugar. You'll also need to pay special attention to your nutrient intake if you forego animal products altogether, as certain amino acids are harder to find from plant-based protein sources. To help, here are some tips for creating a balanced diet.

Focus on Protein Intake

Protein is an essential component of a well-rounded diet and is even more crucial for individuals with diabetes. While animal products are good protein sources, plant-based alternatives can be equally effective. In fact, several bodybuilders are fueled by plant protein, so don't believe the myth that animal products are required for strength.

Incorporate a variety of plant-based proteins such as beans, lentils, legumes, tofu, tempeh, and edamame into your meals. These provide protein and essential nutrients, including fiber, vitamins, and minerals. You should also try to consume quinoa and chia seeds, as they are complete proteins, providing all the essential amino acids your body needs.

Stick to Complex Carbs

Opt for complex carbohydrates over simple ones to help regulate blood sugar levels more effectively. Whole grains like brown rice, quinoa, oats, and whole wheat products are excellent choices and tend to have a low glycemic index. These foods release glucose into the bloodstream more slowly, preventing sudden spikes in blood sugar levels.

You should also try to include a variety of colorful vegetables and fruits rich in fiber, as they contribute to satiety and stabilize blood sugar levels. The fiber content also aids digestion and promotes a feeling of fullness, helping with weight management—an important aspect of diabetes care. Steer clear of refined grains, which may result in rapid blood sugar spikes.

Limit Ultra-Processed Foods

Ultra-processed foods often contain hidden sugars, unhealthy fats, and excessive sodium—all of which can negatively impact diabetes management. Focus on whole, minimally processed foods to ensure you're getting the maximum nutritional benefit. If you choose packaged foods, carefully read labels to avoid added sugars and artificial additives. Opt for snacks that are minimally processed, or prepare your snacks at home using wholesome ingredients.

Supplement Certain Nutrients

A plant-based diet can be rich in vitamins and minerals, but some nutrients may be challenging to obtain solely from plant sources. However, maintaining optimal levels of these nutrients is crucial for various bodily functions, including immune, nerve, and bone health. Consider supplementing Vitamin B12, omega-3 fatty acids, and vitamin D, as these are commonly found in animal products.

Frequently asked questions