Plant-Based Diets: Fighting Diseases, Saving Lives

A plant-based diet is associated with a lower risk of several diseases. Research has shown that a plant-based diet can reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and obesity. The Mediterranean diet, the DASH diet, and the MIND diet are some of the most well-studied plant-based diets, and they have been linked to a reduced risk of heart disease, lower blood pressure and cholesterol, and improved weight management. Plant-based diets are also linked to a reduced risk of chronic diseases and certain cancers when compared to typical Western diets high in animal products.

Cancer prevention

A plant-based diet can reduce your risk of cancer. According to the World Cancer Research Fund/American Institute for Cancer Research, eating plant-based foods can lead to a reduced cancer risk. This is because plants contain essential nutrients, vitamins, and minerals that are not available in other foods.

• Strengthening the immune system: Plants contain essential nutrients, vitamins, and minerals that strengthen the immune system, helping it to fight off infection and recognise and attack mutations in cells before they can progress to disease.
• Reducing inflammation: Plant-based foods contain phytochemicals and antioxidants that neutralise toxins from pollution, processed food, bacteria, and viruses, reducing inflammation. Prolonged inflammation has been linked to cancer.
• Maintaining a healthy weight: Staying at a healthy weight is one of the most important things you can do to reduce your risk of cancer. A plant-based diet can help with this because it removes many of the foods that lead to weight gain.
• High fibre: Plant-based diets are high in fibre, which improves gut health, lowers cholesterol, and stabilises blood sugar. Fibre has been linked to a reduced risk of the third most common cancer.
• Antioxidants: Plant-based foods contain antioxidants that protect the body from damage. Antioxidants neutralise the damage caused by radiation, viruses, and exposure to other chemicals, preventing abnormal cell division and the infiltration and destruction of normal body tissue.

What to eat

• Fruits and vegetables: Experiment with new fruits or vegetables, or new ways to incorporate staples. Aim for 1.5 to 2.5 cups of fruit per day and 2.5 to 4 cups of vegetables.
• Whole grains: Eat 3 to 5 ounces of whole grains per day.
• Legumes: Eat 1.5 cups of legumes per week.
• Protein: Eat 5 to 7 ounces of protein per day. Good sources include legumes, dairy, tofu, eggs, and lean cuts of meat.
• Fats: Eat 3 to 5 servings of fats per day. One serving equals one teaspoon of oil, four walnut halves, or one-sixth of an avocado.

Tips for shifting to a plant-based diet

• Start your day with a healthy breakfast of whole-grain oatmeal, buckwheat, or quinoa, along with fruit.
• Try "meatless Mondays" and experiment with one new meatless recipe per week.
• Use meat as a condiment, rather than a main dish.
• Decrease the amount of meat in recipes by bulking them out with beans, lentils, or vegetables.
• Cover about half of your plate with fruits and vegetables for lunch and dinner.

Heart disease

A plant-based diet can help to improve blood pressure and glycemic control, which are additional risk factors for heart disease. It may also slow or even reverse the progression of atherosclerosis, a risk factor for heart failure. A plant-based diet may lead to a decrease in total LDL-C (low-density lipoprotein cholesterol) and an increase in HDL-C (high-density lipoprotein cholesterol).

A 2017 case study published in the Journal of Geriatric Cardiology reported that a 79-year-old man with heart disease chose to adopt a whole-food plant-based (WFPB) diet instead of undergoing surgery. The diet consisted of all vegetables, fruits, whole grains, potatoes, legumes, and nuts, and excluded all animal-derived foods. After two months, the patient's weight, blood pressure, and heart rate had improved, and his total cholesterol, triglycerides, and LDL-C had decreased. His exercise tolerance also improved, and he was able to start a light aerobic exercise program and practice yoga for one hour three times a week.

The Mediterranean diet, which has a foundation of plant-based foods, has been shown to reduce the risk of heart disease. Vegetarian diets have also been associated with a lower risk of developing coronary heart disease.

Overall, a plant-based diet can be an effective way to prevent and treat heart disease and improve cardiovascular health.

Obesity

A plant-based diet can help with obesity and weight management. Plant-based diets are lower in fat and cholesterol and promote both weight loss and long-term healthy weight maintenance. The fiber and water in whole plant foods promote satiety with lower caloric density than animal-based foods, thus allowing the body to reach its natural weight setpoint without deprivation.

The American Medical Association designated obesity as a disease in 2013. This reframed the public discourse around the condition, shifting the narrative from obesity being caused by insufficient willpower, lack of discipline, and bad personal choices, to it being a disease that increases other health complications and conditions.

Research has shown that individuals consuming more plant-based diets have lower rates of overweight and obesity than those whose diets include or emphasize meat and refined foods. Plant-based diets have consistently been associated with reduced body weight because they directly address the primary dietary mechanisms that lead to reduced body fat.

A plant-based diet can be a beneficial approach to improving health, particularly in obese patients. Benefits include weight loss, improved cardiovascular health, lower blood pressure, and improved glucose metabolism.

Type 2 diabetes

A plant-based diet typically includes legumes, whole grains, fruits, vegetables, nuts, and seeds, while limiting animal products. This shift can be beneficial as plant-based diets are often higher in fiber and lower in saturated fats, which are known to harm pancreatic B-cell function. A high-fiber diet helps with insulin resistance by slowing down the absorption of nutrients, leading to more stable blood sugar levels. Additionally, plant-based diets are associated with improved insulin sensitivity, further contributing to better blood sugar management.

Several studies have found a link between plant-based diets and a reduced risk of type 2 diabetes. A meta-analysis of nine prospective cohort studies showed that adhering to a plant-based dietary pattern lowered the risk of type 2 diabetes by 23% compared to a non-plant-based diet. Another study published in the American Journal of Lifestyle Medicine found that a whole-food, plant-based diet led to noticeable improvements in blood glucose control for type 2 diabetes patients, with 37% achieving full diabetes remission.

It is important to note that a plant-based diet should be well-planned to ensure adequate nutrient intake. For example, vitamin B12 and iron are more commonly found in animal-based foods, so those on plant-based diets may need to include fortified foods or supplements to meet their needs.

In conclusion, a plant-based diet can be a powerful tool for managing and preventing type 2 diabetes. By focusing on whole foods, increasing fiber intake, and reducing saturated fat consumption, individuals can effectively control their blood sugar levels and lower their risk of developing type 2 diabetes.

Mental health

Plant-Based Diets and Mental Health

Overview

Plant-based diets have been linked to a reduced risk of various diseases, including some mental health illnesses. Research suggests that a plant-based diet can play a role in improving mental health and reducing the risk of depression, anxiety, and other mental health issues.

The Link Between Plant-Based Diets and Mental Health

The connection between plant-based diets and mental health is attributed to the nutritional content of plant-based foods and the avoidance of certain compounds found in animal-based products. Here are some key points to consider:

• Nutrient Content: Plant-based foods are rich in essential nutrients, including fiber, vitamins, and minerals. These nutrients are important for maintaining overall health, including mental health. For example, whole plant foods are a good source of mood-regulating nutrients like tryptophan, which is used by the brain to produce serotonin, a neurotransmitter that contributes to feelings of happiness and well-being.
• Reduced Inflammation: Inflammation has been linked to mental health issues like depression and anxiety. Plant-based diets can help reduce inflammation in the body by providing antioxidants and phytochemicals that neutralize toxins and support a healthy immune system.
• Avoiding Neurotoxic Compounds: Sugary, processed foods and animal-based products can have negative effects on brain health. Sugary, processed foods are neurotoxic, and research shows they can worsen mood, anxiety, and concentration. Animal-based products contain arachidonic acid, a pro-inflammatory compound that can adversely impact mental health and increase the risk of depression and suicide.

Tips for Adopting a Plant-Based Diet for Mental Health

Transitioning to a plant-based diet for the sake of your mental health? Here are some things to keep in mind:

• Embrace the Process: Accept that there will be ups and downs as you adjust to a new way of eating. Be patient with yourself and set specific and realistic goals.
• Prepare and Plan: When eating out or attending social gatherings, research vegan-friendly options or prepare snacks and meals ahead of time.
• Address Cravings: Cravings are normal during the transition. Try to substitute cravings with hydration or activities that elevate your mood, like a nature walk.
• Find Your Motivation: Identify your motivation for improving your mental health, whether it's building meaningful memories with loved ones, traveling, or completing personal goals.
• Seek Professional Support: If you're currently struggling with mental health issues, know that asking for help is a sign of strength. Reach out to mental health professionals or support services for guidance and support.

Research and Evidence

While there is a paucity of evidence on the direct association between plant-based diets and mental health, some studies provide insights:

• A cross-sectional study of 2,033 Iranian adults found that an unhealthy plant-based dietary index (consisting of fruit juices, potatoes, refined grains, sweets, and drinks) was associated with a higher risk of depression and anxiety. However, the overall plant-based dietary index and a healthy plant-based dietary index were not significantly associated with depression and anxiety.
• A review of plant-based eating patterns like the Mediterranean diet and vegetarian diet found that these diets were linked to a lower risk of depression and an improved mental health profile.
• A study published in the British Journal of Psychiatry analyzed dietary patterns and the risk of depression in 3,486 participants over five years. It found that individuals eating whole foods reported fewer symptoms of depression compared to those consuming mostly processed foods.

Frequently asked questions