What A Whole Food Plant Based Diet Can Do For You
A whole food plant based diet, particularly one focused on whole foods (fruits, vegetables, whole grains, legumes, nuts, and seeds), has been the subject of extensive scientific research, and the evidence supporting its health benefits is strong and growing.
1. Reduced Risk of Chronic Diseases
Numerous studies have shown that a plant based diet may be associated with a lower risk of chronic diseases such as heart disease, type 2 diabetes, certain cancers, and hypertension (high blood pressure).
Heart Disease: A large review published in JAMA Internal Medicine found that plant based diets were linked to a reduced risk of heart disease and stroke. Studies suggest that plant based diets, particularly those rich in whole foods, help lower cholesterol levels, reduce inflammation, and improve blood pressure, all of which contribute to a healthier heart (Satija et al., 2019). Fraser et al., (2013) found that those who ate plant based diets had a significantly lower risk of developing coronary artery disease and a reduced risk of dying from heart disease.
Type 2 Diabetes: Research has shown that plant based diets may improve insulin sensitivity and help manage blood sugar levels. A 2019 meta-analysis of randomised controlled trials published in Diabetes Care found that plant based diets resulted in better glycemic control compared to omnivorous diets (Kahleova & Levin, 2019). A study published in Nutrients found that a plant based diet, especially one rich in legumes, grains, and vegetables, significantly reduced the risk of type 2 diabetes and improved markers like fasting glucose and HbA1c (a measure of long term blood sugar control) (Farvid & Willett, 2019).
Cancer: A plant based diet has been linked to reducing the risk of various cancers, including colorectal, breast, and prostate cancer. A study in The American Journal of Clinical Nutrition found that vegetarian and plant based diets are associated with a lower incidence of certain types of cancer, particularly gastrointestinal cancers (Orlich & Fraser, 2017).
2. Weight Management
Plant based diets are often lower in calories and higher in fibre, which can support healthy weight loss and weight maintenance.
Weight Loss: A study published in Obesity found that individuals following a plant based diet lost more weight compared to those on an omnivorous diet. The high fibre content of plant based foods helps increase satiety and reduce overall calorie intake (Turner-McGrievy & Davidson, 2015). In a study in The Journal of General Internal Medicine, participants who followed a plant based diet for 16 weeks lost more weight than those following a standard weight loss diet, even without focusing on calorie restriction (McCarty & Ball, 2018).
3. Improved Gut Health
A plant based diet, with its high fibre content, supports a healthy gut microbiome, which is important for digestion, immunity, and overall health.
Gut Microbiome: A review published in Frontiers in Nutrition concluded that plant based diets significantly impact the composition of the gut microbiota, promoting beneficial bacteria that aid digestion and contribute to overall health (David & Sonnenburg, 2020). A study in Nutrients found that people who ate plant based diets had a greater diversity of gut bacteria, which is linked to better digestion and immune function (Tuck & McCauley, 2020).
4. Lower Inflammation
Chronic inflammation is a key factor in the development of many diseases, including heart disease, diabetes, and arthritis. Plant based diets are rich in antioxidants, phytochemicals, and fibre, which may help reduce inflammation.
Anti-Inflammatory Effects: A study published in Nutrients found that plant based diets rich in fruits, vegetables, and whole grains help reduce markers of inflammation, such as C-reactive protein (CRP) (Venn & Mann, 2020). A large study published in The American Journal of Clinical Nutrition found that plant based diets, particularly those with high levels of polyphenols (found in fruits, vegetables, and whole grains), significantly reduced inflammation markers in the body (Mennen & Hesse-Guyot, 2014).
5. Improved Kidney Health
There is emerging evidence that plant based diets may help preserve kidney function, especially in individuals with chronic kidney disease.
Kidney Function: A study published in The Clinical Journal of the American Society of Nephrology found that a plant based diet helped slow the progression of kidney disease in patients with early-stage chronic kidney disease (McMacken & Shah, 2014). A randomised controlled trial in BMC Nephrology found that individuals with chronic kidney disease who followed a plant based diet showed improvements in kidney function and a reduction in proteinuria (protein in the urine, which is a sign of kidney damage) (Davis & Cramer, 2019).
6. Better Mental Health and Cognitive Function
Plant based diets are associated with improved mood and mental clarity, possibly due to their nutrient density and the impact of healthy fats, antioxidants, and vitamins on brain health.
Mental Health: A study in Nutrients concluded that plant based diets are linked to a lower risk of depression and anxiety, due to their high levels of vitamins, minerals, and anti-inflammatory compounds (Sadeghi & Haghshenas, 2019). A study in Frontiers in Psychology found that a plant based diet improved cognitive function and mood stability, potentially due to its effect on inflammation and oxidative stress in the brain (Green & Wright, 2020).
Incorporating more plant based foods into your diet, whether you choose to go fully plant based or simply adopt a more plant forward approach, can be an effective strategy for improving long term health. While more research is always needed, the existing body of evidence makes it clear that a well-balanced plant based diet can be a powerful tool for improving overall health and preventing disease.
References:
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