A new study suggests that people who follow a plant-based diet may have an increased risk of heart disease and cancer and may be less likely to develop several risk factors that contribute to these medical problems.
For the study, scientists examined results from 48 research reviews published over two decades that investigated the health effects of a vegan or vegetarian diet. A vegan diet is a type of vegetarian diet that excludes all types of meat, eggs, dairy products, and other animal products such as honey or gelatin.
They were also both linked to a reduced risk of gastrointestinal cancers, such as prostate cancer and colon cancer. Vegetarian diets were also linked to a lower risk of dying from cardiovascular disease.
In addition, both diets were associated with reduced chances of developing several risk factors that can contribute to heart disease and cancer, such as obesity, high cholesterol, high blood pressure and inflammation.
The foods that vegetarians and vegans choose to consume, as well as the animal-based foods they avoid, may also contribute to better health, says senior study author Federica Guaraldi, MD, PhD, of the Institute of Neurological Sciences in Bologna, Italy.
“People who adopt a vegetarian or vegan diet consume more foods such as vegetables and whole foods that contain high levels of vitamins, minerals and other substances with antioxidant and anti-inflammatory effects, while reducing the pro-oxidant and pro-inflammatory effects of the substances in the diet. meat and processed foods,” says Dr. Guaraldi.
Study Only Examined Strictly Vegetarian and Vegan Diets
The analysis only included people who strictly followed vegetarian or vegan diets, not people who occasionally consumed plant-based meals. He also looked at all types of animal protein the same way; This made it impossible to determine from the findings whether avoiding certain foods, such as red meat, poultry, or fish, would provide the most health benefits.
Additionally, the study was not designed to prove whether or how a vegetarian or vegan diet might directly improve health and longevity. Because each of the small studies included in the analysis measured the health benefits of a plant-based diet differently, scientists were not able to calculate exactly how much a plant-based diet might reduce the likelihood of heart disease, cancer, or risk factors. may contribute to these conditions.
Beyond that, not all vegetarian and vegan diets are equally nutritious, says study co-author Davide Gori, MD, PhD, of the department of biomedical and neuromotor sciences at the University of Bologna in Italy.
Dr. “We must consider that even a vegetarian or vegan diet, which emphasizes the consumption of unhealthy plant foods such as fruit juices, refined grains, potato chips, and even sodas, can have harmful effects on the body,” says Gori.
Fiber-Rich Fruits and Vegetables Provide Many Health Benefits
MSPH’s Dr. One reason why eating lots of fruits and vegetables may help reduce the risk of chronic disease is that these foods are full of fiber, a nutrient not found in animal-based foods, says Micaela Karlsen. senior director of research at the American College of Lifestyle Medicine.
Dr., who was not involved in the new study. “Eating foods full of fiber helps slow digestion, prevents blood sugar spikes and drops, and helps people feel full,” says Karlsen. “This means people tend to eat slightly less in the long run, which helps prevent weight gain. Fiber also helps cleanse the digestive tract and appears to be associated with lower cholesterol.”
All of these effects of fiber help reduce the risk of cancer and heart disease, Karlsen says. It’s also helpful to avoid meat because saturated fat and animal protein tend to increase the risk of cancer and atherosclerosis, or hardening of the arteries, which contributes to heart disease.
“So when people eat vegan or vegetarian diets, they’re not only getting plenty of plant-based foods, but they’re also avoiding foods that tend to cause problems,” says Karlsen.
Although the research doesn’t focus on which types of animal protein should be limited or avoided, Karlsen says there’s one group to cut out first: red and processed meats like steaks, hamburgers, hot dogs and deli meats.
“When you’re ready to eliminate animal foods, be sure to eliminate red meat and processed meat first. These meats have been shown to have the strongest association with cardiovascular disease and cancer,” says Karlsen.
You Don’t Have to Be Vegan to Enjoy the Benefits of a Plant-Focused Diet
Although the study focused solely on people following vegetarian or vegan diets, it’s possible to see health benefits from adding more plant-based meals to your diet while still consuming animal proteins, Karlsen says.
“The most important thing in the beginning is the intention to add more whole, plant-based foods. This will help you crowd out other foods because you’ll feel full,” advises Karlsen. “If you eat meat, you can leave the meat for last and see if you really need to eat more.”