Plant-based Nutrition: What is the Evidence?
By Kimberley Tick | 4 December 2023 | 2 min read
Plant-based diets have gained recognition for their potential health benefits, and various studies provide evidence supporting their positive impact on different aspects of health, including their association with a lower risk of all-cause mortality.
Recent research, examining data from twelve studies involving over half a million people, found that individuals adhering more closely to plant-based diets had a 10% lower risk of overall morality and a 23% lower risk of dying from heart disease compared to those with lower adherence.
Specifically, certain types of plant-based diets, such as healthy plant-based, pesco-vegetarian, and pro-vegetarian diets, were associated with reduced risks of all-cause mortality. This suggests that choosing plant-based diets might play a protective role against chronic diseases. Here are some key findings from scientific research:
Heart Health:
Multiple studies, including the Framingham Heart Study, suggest that plant-based diets are associated with a lower risk of cardiovascular diseases. Plant-based diets rich in fruits, vegetables, whole grains, nuts and legumes have been linked to lower blood pressure, improved lipid profiles, and reduced risk of heart disease.
Weight Management:
Research indicates that individuals following plant-based diets tend to have lower body mass indexes (BMIs) and are less likely to be overweight or obese. A plant-based diet, when well-balanced, can contribute to weight loss and weight management.
Type 2 Diabetes Prevention and Management:
Plant-based diets, particularly those emphasising whole, unprocessed foods, have been associated with a lower risk of developing type 2 diabetes. For individuals with diabetes, plant-based diets may improve glycaemic control and insulin sensitivity.
Cancer Prevention:
Some studies suggest that plant-based diets may play a role in reducing the risk of certain cancers, such as colorectal, breast, and prostate cancers. Antioxidants and phytochemicals found in fruits and vegetables are believed to contribute to this protective effect.
Gut Health
Plant-based diets, rich in fibre from fruits, vegetables, and whole grains, support a healthy gut microbiome. A diverse and balanced microbiome is associated with better digestion, improved nutrient absorption, and reduced inflammation.
Longevity
Research, such as the Blue Zone studies, indicates that populations with high plant-based food intake tend to have longer lifespans and lower rates of age-related diseases. Plant-rich diets are associated with overall longevity and healthy aging.
Inflammatory Conditions:
Plant-based diets may have anti-inflammatory effects, which can be beneficial for conditions associated with chronic inflammation, such as rheumatoid arthritis and inflammatory bowel diseases.
Mental Health
While more research is needed, some studies suggest a potential link between plant-based diets and improved mental health. Nutrients found in plant-based foods, such as omega-3 fatty acids and antioxidants, may play a role in supporting brain health.
It’s important to note that the quality of a plant-based diet matters. A well-balanced plant-based diet that includes a variety of nutrient-dense foods is more likely to provide health benefits. Additionally, individual responses to dietary patterns can vary, and consulting with a healthcare professional or accredited nutritionist is recommended. Contact us today to initiate a personalised approach to health that aligns with your unique well-being goals.
References
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Ocagli H, Berti G, Association of Vegetarian and Vegan Diets with Cardiovascular Health: An Umbrella Review of Meta-Analysis of Observational Studies and Randomized Trials. Nutrients. 2023; 15(19):4103. https://doi.org/10.3390/nu15194103
Tran E, Fjeldheim Dale H, Effects of Plant-Based Diets on Weight Status: A Systematic Review, Diabetes, Metabolic Syndrome and Obesity, 2020; 13:, 3433-3448, DOI: 10.2147/DMSO.S272802
Qian F, Liu G, Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis. JAMA Intern Med. 2019;179(10):1335–1344. doi:10.1001/jamainternmed.2019.2195
DeClercq, V., Nearing, J.T, Plant-Based Diets and Cancer Risk: What is the Evidence?. Curr Nutr Rep 11, 354–369 (2022). https://doi.org/10.1007/s13668-022-00409-0
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