Plant Based Diet

My aim of writing this article is to just give information about plant based diet. It is not coming from a place of judgement but more from a place of compassion. A healthy, plant-based diet aims to maximize consumption of nutrient-dense plant foods while minimizing processed foods and animal foods including dairy products and poultry. It involves eating lots of vegetables (cooked or raw), fruits, beans, peas, lentils, soybeans, seeds, and nuts (in smaller amounts).I am not saying stop meat abruptly but at least try including more vegetables in diet.

Human anatomy suggests that we were designed to be more of herbivores. Well-developed jaw, good side to side movement to chew the food, spade like dull and short teeth, presence of alkaline-carb digesting enzyme in stomach, long complex intestinal tract are proof of this.

Plant based diet is associated with Less risk of heart disease, hypertension, type 2 diabetes, osteoporosis, kidney stones, gallstones, fewer intestinal disorders, less incidence of certain cancers and reduce need for medications. It decreases levels of oxidative stress and inflammation, which are associated with the development of chronic disease. (Nutrition, 2004 and JACC, 2006)

Several studies show heart benefits, possibly due to lower inflammation, oxidative stress, blood pressure, LDL levels. (AJCN, 2009)

Analysis of five studies including 76,000+ subjects found rates of ischemic heart disease 34% lower in vegetarians than non-vegetarians. (AJCN, 1999)

In the Adventist Health Study II, a vegetarian diet was linked to lower CRP levels, a marker of inflammation. (Ethn Dis, 2011)

Harvard review of three cohorts and updated meta analysis (total of more than 442,000 subjects)Red meat linked with higher risk of type 2 diabetes, but when one serving swapped for nuts every day, decreased risk by 21%, substituting whole grains reduced risk by 23%. (AJCN, 2011)

Vegetarians have 12% lower overall rate of cancer (British Journal of Cancer, 2009)

Plant foods linked with protection against mouth, pharynx, esophagus, stomach, lung, pancreas, and prostate cancer; in particular, high fiber plant foods may protect in digestive cancers. (AICR)

Study linked plant-based diet to 20% lower breast cancer risk. (American Journal of Epidemiology, 2011)

It is likely that the various phytochemicals in fruits and vegetables work together to lower cancer risk.

Increasing evidence fiber rich, plant-based diet promotes healthy gut microbiota, linked to immune support and digestive health.

EPIC study found lower rate of hospital admissions and risk of death from diverticular disease among vegetarians. (BMJ, 2011)

High adherence to Mediterranean, plant-based diet linked with 48% lower risk of Alzheimer’s disease. (Archives Neurology, 2009)

I however need to caution the readers. Not all vegetarian foods are equal. Vegetarian diet should actually include nutrition dense plant based food not processed products without meat. Those eating a nutritious plant-based diet while also being more physically active fare even better.