DietsHealthNutritionPlant Based Diet

4 Amazing health benefits of a Whole Foods Plant Based Diet

Whole Foods Plant Based Diet Definition

  • Consists of whole or minimally processed plants such as fruits, vegetables, whole grains, seeds, nuts, and legumes. It tends to minimize or exclude animal-based products such as meat, dairy, eggs.

1. Weight loss

  • Adventist Health Study -2 and EPIC-Oxford Study showed: highest weight in meat eaters and lowest in vegans.
  • Sweedish Mammography Cohort Study: Prevalence of obesity 40% in meat eaters and 25% in vegetarians.
  • In a 2015 meta-analysis, vegetarian diets were associated with greater weight loss than omnivore diets.

2. Heart Disease and Hypertension

  • EPIC-Oxford study showed: vegans ate the most fiber; had the least total, and saturated fat intake; had the healthiest cholesterol compared with meat-eaters.
  • Adventist Health Study-2 showed vegetarian with 13% reduced risk of cardiovascular disease and 19% reduced risk of ischemic heart disease.
  • EPIC-Oxford study showed vegetarians had 32% lower risk of hospitalization or death from heart disease.
  • EPIC-Oxford study showed that vegans had the lowest blood pressure of all diet groups (vegans, vegetarians, pescatarians, omnivores).

3. Diabetes

  • Adventist Health Study -2 showed that meat eaters had 2x prevalence of diabetes than lacto-ovo-vegetarians and vegans
  • Vegans were 62% less likely than vegetarians to develop diabetes
  • Lacto-ovo vegetarians were 38% less likely to develop diabetes
  • 3 servings daily of whole grains daily had 32% reduction in risk of diabetes
  • 2 servings per week of walnuts associated with 33% reduction in diabetes risk

4. Cancer

  • Vegan diets have 35% lower risk of prostate cancer
  • Vegetarians have 18% lower overall cancer incidence than nonvegetarians
  • EPIC trial showed 25% reduction in risk of colorectal cancer with highest fiber intake
  • The relative risk of colorectal polyps 27% higher with 100 grams of red meat intake and 29% higher with 50 grams of processed meat intake.
  • Key phytochemicals for cancer protection may be sulforaphane, ferulic acid, genistein, indole-3-carbinol, curcumin, epigallocatechin-3-gallate, diallyldisulfide, resveratrol, lycopene, quercetin.

Reference

 

 

 

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Sean Hashmi, MD, MS, FASN

Sean Hashmi, MD, MS, FASN is a practicing Nephrologist and Obesity Medicine Specialist in Southern California. He is founding director of SELFPrinciple.org, a non-profit 501c(3), non-commercial site focused on evidence-based nutrition, health, and wellness. Dr. Hashmi graduated from the University of California, San Diego Medical School. He completed his residency in Internal Medicine at UCLA-Olive View Medical Center followed by a fellowship in Nephrology at the University of California, Los Angeles.

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