A recent analysis of over 20 years of research has revealed that vegan, vegetarian, and lacto-ovo vegetarian diets significantly reduce the risk of cancer, heart disease, and early death. The “umbrella” review, which examines existing research, found that these plant-based diets provide important health benefits, including a decrease in cardiovascular disease risk factors such as blood pressure and cholesterol.
According to Dr. Angelo Capodici, the lead author of the study, certain cancers, such as liver, colon, lung, and prostate cancer, showed a “protective effect” from these diets. This includes other cancers like kidney, bladder, and non-Hodgkin lymphoma.
Vegetarian diets exclude all animal meat, while lacto-ovo vegetarians consume dairy and eggs. Vegans, the strictest form, avoid all animal products. However, the study authors warned that poor dietary choices, such as consuming fruit juices, refined grains, or processed snacks, can undermine the benefits of a plant-based diet. Dr. Federica Guaraldi, a study coauthor, explained that fruit juices, often high in sugars or sweeteners, can harm metabolism as much as or even more than regular sugar.
While previous studies have shown that people who follow plant-based diets often engage in healthier behaviors like exercising and avoiding unhealthy foods, the study’s authors note that the observed benefits are mainly attributed to diet. Dr. David Katz, a preventive medicine expert, acknowledged that lifestyle factors could play a role but emphasized that a plant-based diet still offers significant health advantages.
In fact, a separate study on twins, led by Dr. Christopher Gardner, found that participants who followed a vegan diet for eight weeks had lower “bad” cholesterol (LDL), improved blood sugar levels, and greater weight loss than those on a meat-based diet. This suggests that plant-based foods, which are rich in vitamins, minerals, fiber, and antioxidants, may provide an array of health benefits while reducing inflammation caused by meat and processed foods.
The recent umbrella analysis looked at 48 studies, showing that vegan and vegetarian diets reduce the risk of cardiovascular disease, diabetes, and inflammation. These diets also lowered total cholesterol, LDL cholesterol, and C-reactive protein, a marker of inflammation commonly seen in metabolic and cardiovascular diseases.
However, the study found no specific benefits of plant-based diets for pregnant women, an area that requires further research. Additionally, the study highlighted that vegetarians and vegans must take care to avoid deficiencies in nutrients like vitamin B12, calcium, iron, and zinc, which are typically more abundant in animal products.
Experts suggest that plant-based eaters may need to include fortified foods or supplements to ensure adequate intake of these essential nutrients. Vegetarian protein sources like legumes, nuts, seeds, whole grains, and soy products are recommended, though processed meat substitutes should be consumed in moderation due to their high sodium content.
In conclusion, adopting a plant-based diet can offer significant health benefits, including reducing the risks of cancer, heart disease, and early death. However, making smart food choices is key to maximizing the positive effects of a vegetarian or vegan lifestyle.
Read more:
- The Best Vegetarian Diet For Expecting Mothers: A Complete Guide To Pregnancy Nutrition
- The 6 Best Vegetarian Vitamins For Women
- Top 5 Multivitamins For Vegetarian Men
