A recent review of 49 studies spanning 23 years has found that vegan and vegetarian diets are associated with numerous health benefits. Plant-based diets are linked to better health status for risk factors of diseases such as cancer and cardiometabolic disease. Reducing meat intake and focusing on vegetables and fruits are key components of a healthy diet. The study published in PLOS ONE found that vegetarian and vegan diets are significantly associated with better lipid profile, glycemic control, body weight/BMI, inflammation, and a lower risk of ischemic heart disease and cancer. Additionally, plant-based diets are associated with reduced risk of prostate and gastrointestinal cancer.
Researchers also note that diets low in plant-based foods but high in meat, sugar, refined grains, and salt are linked to a higher risk of death. Previous studies suggest that reducing the consumption of animal products can reduce the risk of cancer and cardiovascular disease. Dana Ellis Hunnes, a senior dietitian, believes that the findings of the recent research are not surprising. She cites the fiber, vitamins, minerals, and bioactive compounds found in plant-based diets as contributing to their health benefits. While plant-based diets are generally beneficial, pregnant women on vegetarian diets did not show a difference in their risk of hypertension and gestational diabetes compared to those on non-plant based diets.
A properly planned plant-based diet can have numerous benefits, according to accredited practicing dietitian Pooja Adhyaru. She notes that without proper planning, nutrient deficiencies may occur, especially in certain populations such as babies, children, pregnant and breastfeeding women, menopausal women, and older adults. Plant-based diets are naturally high in fiber and complex carbohydrates, which are essential for gut health, cholesterol management, weight control, and blood sugar regulation. In contrast, in the United States, people consume a high amount of animal products, with animal products accounting for 30% of total energy intake. Americans consume more than 50 kilograms per person of poultry annually, as well as significant amounts of beef, veal, and pork.
Experts warn that a high intake of meat can have serious health consequences. Christopher Gardner, a Stanford University professor, notes that organizations recommend a diet that is more plant-based and less meat-heavy than the typical American diet. The World Health Organization classifies processed meat as carcinogenic to humans and considers red meat to be probably carcinogenic. The fat and salt content in meat are also factors contributing to its negative health effects. The Dietary Guidelines for Americans advise emphasizing fruits, vegetables, whole grains, and low-fat meat products in a healthy eating plan. Protein sources can include seafood, lean meats, poultry, eggs, soy products, seeds, nuts, and legumes.
In summary, the research highlights the significant health benefits associated with plant-based diets, such as lower risk factors for cancer and cardiometabolic diseases. While plant-based diets can have numerous advantages, it is essential to plan them carefully to avoid nutrient deficiencies. Experts recommend reducing the consumption of animal products due to their association with an increased risk of certain types of cancers and cardiovascular diseases. Overall, a diet that is more plant-based and less meat-heavy is considered favorable for maintaining good health and reducing the risk of chronic diseases.
