This lowers your risk of cancer and death.
A recent review suggests that adopting a vegetarian or vegan diet could contribute to a longer and healthier life. Researchers found that avoiding meat correlated with a reduced risk of heart disease, cancer, and premature death, according to a study published in the journal PLOS One.
Examining nearly 50 studies on plant-based diets published between 2000 and 2023, researchers discovered a consistent trend: both vegetarian and vegan diets were associated with lower risks of cardiovascular disease and cancers linked to arterial blockages. Notably, these diets appeared to decrease the likelihood of prostate cancer, colon cancer, and other gastrointestinal cancers. Moreover, vegetarian diets were linked to a reduced risk of death from heart disease.
Furthermore, plant-based diets were found to decrease the likelihood of obesity, inflammation, and elevated levels of “bad” LDL cholesterol. Matthew Landry, an assistant professor of population health and disease prevention at the University of California, Irvine, and co-author of the review, emphasized the potential benefits of transitioning towards a plant-based diet.
Landry noted, “This research shows, in general, that a plant-based diet can be beneficial, and taking small steps in that direction can make a difference.” He highlighted that even reducing animal-based consumption a few days per week could yield health benefits over time.
However, Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, cautioned against assuming all plant-based diets are healthy. He emphasized the importance of consuming whole grains, fruits, vegetables, nuts, soy, beans, and non-hydrogenated plant oils for a balanced plant-based diet.
The health benefits associated with plant-based diets extend beyond weight management. Landry explained that even when weight remains stable, improvements in cardiovascular health can still occur, possibly due to the anti-inflammatory nutrients and antioxidants found in fruits and vegetables. Additionally, the high fiber content of plant-based diets helps lower LDL cholesterol levels.
Brie Turner-McGrievy, a professor at the University of South Carolina, highlighted the role of soluble fiber in reducing LDL cholesterol levels, particularly in beans and oats. She noted the challenge of reducing saturated fat intake in diets containing animal-based foods, which may contribute to heart disease risk.
While the review presents promising findings, the researchers cautioned against universally recommending plant-based diets. For instance, they advised against strict vegetarian diets during pregnancy due to potential nutritional deficiencies. Nevertheless, Landry suggested that any deficiencies, such as vitamin B12, can be addressed through supplementation, emphasizing the ability of well-planned plant-based diets to meet nutritional needs.
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