As summer approaches those of us who consume plant-based diets can feel even more comfortable in the positive benefits of these diets. Whether you have your own individual garden, participate in a community garden or purchase vegetables and fruits for yourself and your family, the long-term benefits are significant for your health.
A plant-based diet is associated with a reduced risk of heart disease, cancer and death, according to a large-scale review published recently. A new study which appears in the journal PLOS ONE analyzed the results of nearly 50 studies published from 2000 to 2023.
I have been a long-time advocate for a largely plant-based diet as a Registered Dietitian/Nutritionist (RDN) for 37 years having been involved in the establishment and ongoing participation in the Southwood Community Garden.
Why are plant-based diets so healthy?
According to the Academy of Nutrition and Dietetics, vegetarian and vegan diets are adequate and healthy at all stages of life, including pregnancy, childhood and older adulthood.
Researchers are still investigating the mechanisms through which plant-based diets lower the risk of disease.
Some of it may have to do with preventing obesity, which is linked to heart disease and certain cancers. But the benefits likely extend beyond that according to Matthew Landry, one of the review’s authors and an assistant professor of population health and disease prevention at the University of California, Irvine.
“Some of it is independent of weight. Even when weight is maintained or doesn’t change, we still see reductions in some of these other clinical health outcomes, especially when it relates to cardiovascular disease,” he said.
One possible reason is that many fruits and vegetables are high in anti-inflammatory nutrients and antioxidants, which can reduce plaque buildup in the arteries.
Some study details and dietary-related comments
The studies examined the health effects of either vegetarian diets or vegan regimens, which restrict any food derived from animals, including dairy.
A clear consensus emerged: Both eating patterns were associated with a lower risk of cancer and ischemic heart disease (heart problems caused by narrowed arteries). In particular, the diets seemed to reduce the risk of prostate cancer and gastrointestinal cancers like colon cancer. Vegetarian diets were also linked to a lower risk of dying from cardiovascular disease.
In addition, plant-based diets were associated with a reduction in risk factors for heart disease and cancer, including high body weight, inflammation and LDL or “bad” cholesterol.
“This research shows, in general, that a plant-based diet can be beneficial, and taking small steps in that direction can make a difference,” said Matthew Landry, one of the review’s authors and an assistant professor of population health and disease prevention at the University of California, Irvine.
“You don’t have to go completely vegan to see some of these benefits,” he added. “Even reducing a day or two per week of animal-based consumption can have benefits over time.”
While the study looked at vegetarian and vegan diets, Faith Krisht, a Registered Dietitian/Nutritionist who was not involved in the study, advises that the best way to eat plant-based is to follow a flexitarian diet.
A flexitarian diet — which focuses on eating mainly plant-based proteins while occasionally adding animal-based proteins — helps ensure that you are getting all the vital nutrients that you need.
A cautionary note
However, Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health, pointed out that not everyone who follows a plant-based diet eats the same foods, so levels of healthiness still vary.
“A vegetarian diet could be based primarily on refined starches and sugar, which we see to be the worst dietary pattern,” Willett, who was not involved in the new research, said in an email.
The review’s authors cautioned that plant-based diets might lead to vitamin B12 deficiencies in the general population. Landry said that can be addressed by taking a B12 supplement.
Additionally, Faith Krisht, RDN supports Dr. Willett’s prior dietary-related comment. She recommends eating a diet that is high in whole foods rather than one that is high in refined and ultra-processed foods.
“This means a diet that is rich in whole grains, beans, lentils, vegetables, fruit, seeds, nuts, minimally processed animal proteins,” she said.
According to Krisht, this ensures that you get plenty of healthy fiber and antioxidants while also avoiding added sugars, which can increase your risk of chronic disease.
According to the Academy of Nutrition and Dietetics, vegetarian and vegan diets are adequate and healthy at all stages of life, including pregnancy, childhood and older adulthood.
Takeaways
A new review of 48 studies published over 23 years finds that eating a plant-based diet can help prevent cancer and lower your risk of heart disease. Some summary bullets follow:
• A new study has found that plant-based diets are linked with better health.• People eating vegetarian and vegan diets had a lower risk for heart disease and cancer.• They were also less likely to die from cardiovascular disease.• Plant-based diets are low in cholesterol and saturated fat, but high in nutrients.• A flexitarian diet composed of whole foods may be the best plant-based diet.
References and additional information
The research, which appears in the journal PLOS ONE, analyzed the results of nearly 50 studies published from 2000 to 2023. Check it out at doi.org.
Information on the umbrella review can also be accessed at HealthLine at healthline.com.
A link to more information on a flexitarian diet (semi-vegetarian) can be accessed at the Cleveland Clinic’s website at health.clevelandclinic.org.
Check out the resource from the Academy of Nutrition and Dietetics entitled, Building a Healthy Vegetarian Diet: Myths and Facts at eatright.org.
Mark Mahoney has been a Registered Dietitian/Nutritionist (RDN) for over 37 years and completed graduate studies in Public Health at Columbia University. He can be reached at [email protected].
Dr. Debi Johnson is a medical expert and health journalist dedicated to promoting well-being. With a background in medicine, she offers evidence-based insights into health trends and wellness practices. Beyond her reporting, Dr. Debi enjoys hiking, yoga, and empowering others to lead healthier lives.
