A 20-year study suggests that these diets could potentially decrease the risk of cancer, heart disease, and early death.

A study over the past 20 years suggests that certain diets could potentially reduce the risks of cancer, heart disease, and premature death.

A meta-analysis review examines prior evaluations of numerous studies, offering a general overview of existing research on a topic.

This extensive analysis reportedly found a "protective effect" against particular cancers like liver, colon, pancreas, lung, prostate, bladder, melanoma, kidney, and non-Hodgkin lymphoma for those following plant-based diets. The lead author, Dr. Angelo Capodici, a health science, technology, and management student at Scuola Superiore Sant'Anna in Pisa, Italy, discussed the findings.

Vegetarians refrain from eating any animal flesh, but lacto-ovo versions permit dairy products and eggs while excluding all meat, poultry, and fish. Veganism, a more restrictive form, bans food products derived from animals like gelatin, as well as any by-products.

Nevertheless, these beneficial dietary choices could be spoiled by poor dietary decisions, the study's authors cautioned.

"Unhealthy plant-based diets emphasizing processed foods like fruit juices, refined grains, potato chips, and even sodas might undermine the benefits of a plant-based diet for health," Dr. Federica Guaraldi, Medical Director of the Pituitary Unit at the IRCCS Institute of Neurological Sciences of Bologna in Italy, explained through email.

She warned that fruit juices, often "filled with sugars or sweeteners," can "negatively impact metabolism as much as or even more than white sugar."

People following a plant-based diet are typically healthier, exercising frequently and steering clear of sugar-sweetened foods, beverages, refined grains, processed snacks, alcohol, and tobacco, research has established. However, Dr. David Katz notes that some of the observed health advantages may arise from these lifestyle practices rather than the diet itself.

Katz, a preventive and lifestyle medicine expert who founded the nonprofit True Health Initiative, a global coalition dedicated to evidence-based lifestyle medicine, was not involved in the study. Still, he deemed any concerns minimal.

Even apart from physical activity, adopting a plant-based diet can still lead to positive outcomes, according to a 2023 analysis by Christopher Gardner. The co-author of the aforementioned umbrella analysis published in the journal PLOS One revealed that, in eight weeks, healthy twins on a vegan diet experienced decreased low-density lipoprotein (LDL) cholesterol, better blood sugar levels, and weight loss.

"There was a 10-15% drop in LDL cholesterol, a 25% drop in insulin, and a 3% drop in body weight just by changing their diet and consuming actual food without animal products," Gardner had pointed out.

Plants provide various nutrients, including vitamins, minerals, and substances with antioxidant and anti-inflammatory properties, while reducing the inflammatory effects of meat and processed foods, the authors claimed.

"Plants contain more fiber (animals have none), less saturated fat, and zero cholesterol (all animal foods contain cholesterol)," Gardner maintained. "A separate category is phytochemicals ('plant chemicals') such as antioxidants. By definition, there are no phytochemicals in animal foods."

Plant-based diets exclude meat, poultry, and seafood

Gori, another co-author from the University of Bologna in Italy, explained, "We examined reviews examining the effects of vegan and vegetarian diets that totally excluded meat, poultry, and seafood."

The study incorporated the following vegetarian diet types: lacto-vegetarian (allowing certain dairy products like yogurt, cheese, and milk), ovo-vegetarian (allowing whole eggs, egg whites, and egg-containing foods), and lacto-ovo-vegetarian diets. These diets disregarded pesco- or pollo-vegetarian diets that limit but don't fully eliminate specific types of meat and fish.

The papers analyzed concluded plant-based diets reduced the risk of cardiovascular disease, diabetes, and inflammation by modifying risk factors like body mass index, fasting glucose, and measures related to blood pressure.

Vegetarian and vegan diets have some notable perks, claims Gori from the University of Bologna: "Theses diets meaningfully reduced total cholesterol, LDL cholesterol, and C-reactive protein levels – a marker of inflammation often higher in cardiovascular and metabolic diseases." Metabolic diseases include issues like obesity, high blood pressure, and poor glucose regulation - all of which can contribute towards type 2 diabetes, heart disease, and stroke.

But, when it comes to expectant moms, it might not be the same story. Guaraldi of the IRCCS Institute of Neurological Sciences remarks that there was no significant advantage in munching on greens while pregnant. This finding, he says, warrants further exploration. Plus, pregnancy hormones might throw off the results, and there's always the possibility participants indulged in supplements that could shift the diet's effects on the parameters.

Special requirements of plant-based diets

Since certain vitamins and minerals are simpler to access and ingest from meat, fish, or dairy, plant-eaters must be more cautious about incorporating these elements into their regimes, the experts maintain.

If a diet is not strategically structured, supplemental sources of B12, calcium, iron, zinc, iodine, and vitamin D might be required to avoid a deficiency, advises the Mayo Clinic.

Gardner highlights, "Strictly vegan diets may lack vitamin B12, but making up for it is straightforward: fortified foods offer an effortless solution since the recommended daily intake is relatively low compared to other vitamins/minerals."

Iron is another tricky nutrient found in plants: "Tons of plant-based foods are rich in iron (like beans and legumes), and supplements can be useful as well," Gardner throws in.

Adequate protein supply can be difficult to achieve on a strictly plant-based diet. However, plant sources abound: legumes (lentils, chickpeas, and beans), nuts, seeds, whole grains, and soy products (edamame, tofu, tempeh) provide ample protein.

There's another option in processed meat substitutes, but be careful! Due to processing, they can be laden with sodium, emphasized the experts. Always read labels!

Vegans abstain from all animal meat and by-products.

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The findings suggest that adhering to plant-based diets, such as vegetarian and vegan, can offer protective effects against various types of cancer, including liver, colon, pancreas, lung, prostate, bladder, melanoma, kidney, and non-Hodgkin lymphoma. However, it's crucial to avoid unhealthy food choices, like processed fruits, sugary drinks, and refined grains, that could potentially negate the benefits of such diets.

Furthermore, a wellness approach to plant-based diets entails regular exercise, limiting sugar-sweetened foods and beverages, and steering clear of refined grains, processed snacks, alcohol, and tobacco to reap the maximum health benefits.

Source: edition.cnn.com