Plant based diet and health benefits

The study of nutrition and food has been growing in recent years. The variety of dietary patterns is the best way for human beings to eat healthy. Obviously adapted to the individual needs of each person.

If we look specifically at the plant-based diet, several studies have been conducted to understand its relationship with health.

The benefits of a vegetarian diet are associated with a lower consumption of animal products in parallel with a higher consumption of plant foods.

We know that a high consumption of animal products is associated with a higher risk of chronic diseases. This results mainly from the amount of LDL cholesterol (bad cholesterol), saturated fats and triglycerides.

On the contrary, fruit and vegetables, legumes, whole grains, and nuts are a great source of fiber, vitamins, minerals, and HDL cholesterol.

A vegetarian diet is positively related to a lower Body Mass Index (BMI) when compared to non-vegetarians. This fact results from the fact that the diet has a more balanced pattern of macronutrients: fiber consumption is higher resulting from whole grains, fruits and vegetables, which contributes to satiety; fat intake is lower; and it is also associated with a lower consumption of alcohol, therefore empty calories.

Cardiovascular disease also appears to be lower in vegetarians and even lower in vegans. This fact is explained by the low values of blood cholesterol of vegetarian individuals, because effectively the consumption of foods rich in saturated fats is lower.

In addition, as mentioned earlier, fiber consumption is higher. Mainly the consumption of soluble fiber which is associated with a reduction in cholesterol levels.

A higher intake of fruits and vegetables leads to a higher consumption of vitamins with antioxidant power (Vitamin C and E) and phytochemicals. These micronutrients reduce LDL cholesterol values.

It should be noted that there may be a greater risk of disease in those vegetarians who have very low levels of vitamin B12. This vitamin is key to lowering homocysteine levels, a risk factor.

The literature has been demonstrating that vegetarian people have lower values of systolic and diastolic pressure, that is, these individuals have more controlled blood pressure.

Sodium intake between vegetarians and non-omnivores is not very different, so this is not the factor that explains the lower blood pressure in the former. What seems to be explanatory is the combination of protective nutrients present in plants and diet having a lower glycemic index.

The ratio of cancer prevalence between vegetarians and non-vegetarians is lower, but this link is still unclear. It is known that fruits and vegetables, fiber and phytochemicals are important in this relationship.

Regarding diabetes, a vegetarian dietary pattern reduces the risk of developing type 2 diabetes. This protective effect results from higher fiber intake that improves insulin sensitivity and lower BMI.

Also avoiding the consumption of certain processed foods, rich in sugar, is a positive factor.

It should be noted that in addition to dietary patterns, lifestyle also has an impact on health and therefore it is not just foods alone that are beneficial or not. The consumption of excessive alcoholic beverages, smoking habits, sedentary lifestyle, also have a weight on the scale.

A vegetarian diet must be adapted and individualized so that it is effectively beneficial to the individual.

_References:

• _{American Dietetic Association; Dietitians of Canada. Position of the American Dietetic Association and Dietitians of Canada: Vegetarian diets. J Am Diet Assoc. 2003 Jun;103(6):748-65. doi: 10.1053/jada.2003.50142. PMID: 12778049.}

• _{American Diabetes Association. Foundations of care: education, nutrition, physical activity, smoking cessation, psychosocial care, and immunization. Diabetes care. 2015; 38}

• _Suppl:S20-30

• _{Appleby, P., & Key, T. (2016). The long-term health of vegetarians and vegans. Proceedings of the Nutrition Society, 75(3), 287-293. doi:10.1017/S0029665115004334}

• _{British Nutrition Foundation. Vegetarian Nutrition. Nutrition Bulletin. 2005;30:132-167}

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• _{Sabaté J. Vegetarian Nutrition. The CRC Press Modern Nutrition Series. 2001}

• _{Snowdon DA, Phillips RL. Does a vegetarian diet reduce the occurrence of diabetes? Am J Public Health. 1985; 75(5):507-12.}