There continues to be much discussion about the benefits and advantages of a plant-based diet. Recently, I read an umbrella review that revealed that plant-based diets can reduce the risk for cardiovascular disease and certain forms of cancer conducted by Dr. Federica Guaraldi and colleagues (May 15th, 2024). Dr. Guaraldi is the medical director at the IRCCS Institute of Neurological Sciences of Bologna in Italy. The research team reviewed hundreds of scientific studies over the past twenty years comparing the relationship between eating a plant-based diet (vegetarian and vegan) to other diets and the correlating impact upon the health issues of cancer and cardiovascular disease. The researchers found that eating a plant-based diet “significantly reduces the overall risk of developing cancer, heart disease and dying early from cardiovascular disease.”
The review found that eating plant-based diets lowered risk factors such as blood pressure, body mass index, cholesterol, blood sugar control, and C-reactive protein which is an overall indicator of the amount of inflammation in the body. C-reactive protein index levels are typically elevated in cardiovascular and metabolic diseases. The research revealed a plant-based diet reduced the risk for certain cancers such as liver, lung, bladder, kidney, pancreas, and melanoma.
Also, it was discovered that consuming unhealthy plant-based foods such as fruit juices, refined grains, potato chips, and soft drinks wiped out and eliminated the positive health benefits of eating healthy plant-based foods. Dr. Mark Hyman, senior advisor for the Cleveland Clinic’s Center for Functional Medicine and founder and director of the UltraWellness Center wrote “One intervention to extend life and reverse chronic disease, would be to drastically reduce or eliminate sugar and refined starch.”
One of the limitations of a plant-based diet according to the study is that certain vitamins and minerals along with protein are sourced from meat, dairy, and fish therefore it is important toadd additional sources of B12, calcium, iron, zinc, iodine, and vitamin D. The authors recommend eating foods fortified with vitamins and minerals such as B12 and iron. Beans and legumes are good sources for iron and protein
Another thing to consider is that individuals who eat a plant-based diet may engage in healthy practices such as exercise and non-smoking. The authors strongly supported the overall benefits of a healthy plant-based diet even without including other healthy measures. My take is that lifespan and health span are not increased by one single factor. Fad diets and fad quick fixes come and go. It is easy to look for one primary intervention or one magic bullet such as diet to increase longevity and to enhance optimal living requires a multifaceted approach. A multifaceted approach would include addressing nutrition, movement, stress management, sleep, relationships, spirituality, and environment. In fact, optimal health is not achieved by one simple intervention such as eating a healthy diet but rather from living a healthy lifestyle.
