Studies have shown that vegetarian and vegan diets can help reduce the risk of cancer and metabolic heart disease.
Research indicating that vegetarian and vegan diets can help reduce the risk of cancer and metabolic heart disease has been published in PLOS ONE.
The research team conducted a systematic review, analyzing 49 papers published between 2000 and 2023, and found that vegetarian and vegan diets can help manage lipid levels, blood sugar, weight, and body mass index (BMI) and reduce inflammation markers, thereby lowering the risk of ischemic heart disease and cancer.
The researchers further noted that a vegetarian diet has relevance with the reduced mortality rate from cardiovascular diseases, and vegetarian and vegan diets are also linked to a decreased risk of prostate and gastrointestinal cancers.
The study’s findings align with previous research, which suggested that diets low in plant-based foods and high in meat, sugar, refined grains, and salt are associated with an increased risk of death, and reducing the consumption of animal-based foods can decrease the risk of cancer and cardiovascular diseases.
Experts explained that plant-based diets contain fiber, vitamins, minerals, and anti-inflammatory compounds. As plants contain natural fibers and complex carbohydrates that cannot be obtained from animal-based foods, reducing meat intake and increasing the consumption of vegetables and fruits can help maintain a healthy diet.
Animal-based foods account for 30% of total energy intake in the United States and 65% of total protein intake. Given that the international average meat consumption is 18% of total energy intake and 40% of total protein intake, the modern consumption rate of animal-based foods is exceptional.
Excessive consumption of meat can decrease tumor suppression in the body and increase tumor growth, thereby increasing the risk of cancer. It is advisable to consume red meat such as beef, pork, and lamb in moderation and to avoid processed and deli meats as much as possible.
Meanwhile, there is no significant difference in the risk of hypertension and gestational diabetes between pregnant women who are vegetarians and those who are not. Some plant-based diets may often lead to a deficiency in vitamins and minerals.
In other words, while it’s true that plant-based diets offer many health benefits if they are not nutritionally balanced, they can lead to nutrient deficiencies, which can be detrimental to children, women trying to conceive, pregnant women, breastfeeding women, postmenopausal women, and the older people.
The Dietary Guidelines for Americans recommend a diet composed of fruits and vegetables, whole grains, low-fat and fat-free meat products, and advise consuming protein from seafood, lean meat, poultry, eggs, soy protein, nuts, beans, and plants.
However, given that the nutritional requirements vary with age, it’s important to plan meals considering individual needs and nutritional balance.
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