Eating a plant-based diet, such as vegan or vegetarian, has been associated with numerous health benefits according to a review of 49 studies conducted over 23 years. Experts suggest that focusing on vegetables and fruits while reducing meat intake is key for a healthy diet. Plant-based diets have been linked to better lipid profiles, glycemic control, and lower risks of cancer and cardiovascular diseases. Previous research indicates that diets high in meat, sugar, refined grains, and salt may increase the risk of death, while reducing animal product consumption can lower the risk of cancer and heart disease.
Dana Ellis Hunnes, a senior dietitian supervisor, believes that the associations found in the latest research connecting plant-based diets to better health status are not surprising. Whole food plant-based diets are beneficial for various reasons including high fiber and nutrient content, as well as anti-inflammatory properties. However, while plant-based diets generally offer health benefits, pregnant women following a vegetarian diet did not see a difference in risks of hypertension and gestational diabetes compared to non-plant based diets. Additionally, some plant-based diets can lead to deficiencies in vitamins and minerals in certain individuals.
Not planning a plant-based diet carefully can result in nutrient deficiencies, especially for specific populations such as infants, children, pregnant and breastfeeding women, menopausal women, and older adults. Plant-based diets offer natural sources of fiber and complex carbohydrates, which are essential for gut health, cholesterol levels, weight management, and blood sugar control. In comparison to the global average, people in the United States consume a significantly higher amount of animal products, with animals products accounting for 30% of total energy intake and 65% of total protein intake.
Experts warn that a high intake of meat can have serious health consequences, with organizations like the American Diabetes Association, American Heart Association, and the World Health Organization recommending a more plant-based diet. The World Health Organization has classified processed meat as carcinogenic to humans, while red meat is considered to probably be carcinogenic. Meat consumption has been linked to an increased risk of certain cancers, with processed and deli meats being particularly harmful due to their high processing levels.
In order to maintain a healthy diet, experts advise emphasizing fruits and vegetables, whole grains, and low-fat meat products while consuming lean meats, poultry, seafood, soy products, seeds, nuts, and legumes as protein sources. Overall, the key to a healthy and balanced diet is how the individual chooses to follow or practice their dietary patterns, rather than strictly adhering to a specific type of diet. By incorporating more plant-based foods and decreasing the intake of animal products, individuals can improve their overall health status and reduce the risk of developing chronic diseases.
