Health, Faith, Fitness, Backed by Evidence.

Your Health. Your Faith. Your Fitness. Backed by Evidence.

plant-based diet

Your Brain and Nerve Health: Wired For Success!

Fitness/ Wellness, Mental Health and Wellness, Plant-based Diets, Entomophagy, and Evidence

Sight, sound, smell, hearing, touch–our thoughts, emotions, ability to move, balance, react…all we do relies on having sufficient brain and nerve health! Learn what you can do to optimize and protect the health of your brain and nerves! Image credit: Simon Migaj at Pexels

Our thoughts, emotions, personality, senses, movements, regulation of vital organ functions and hormones, and the immune system–essentially everything that makes us “us”–depends on a functioning, integrated and healthy nervous system. To experience the best in life, it helps to have optimal brain and nerve health. And yet, because we can’t “see” it, we tend to give little thought to promoting the health of our nervous system until problems arise.

Read on to learn steps you can take to ensure you are “wired for success”, with tips on how to protect and optimize your nervous system! This post explores risk factors for neuro-disease and decline, as well as the research linking diet and inflammation to brain and nerve health.

Brain and nerve health: Don’t appreciate what you got, until it’s gone

Alzheimer’s disease, Parkinson’s disease, cognitive decline, multiple sclerosis, anxiety, depression, neuropathy, neuro-degenerative syndromes, neuro-motor diseases, chronic pain syndromes…these illnesses can adversely impact every aspect of our lives.

Changes that can occur in your brain and nerve health as you age even in absence of a diagnosis of disease include:

  • Slowing of thinking ability and memory retrieval
  • Reductions in senses (sight, touch, hearing, smelling, tasting)
  • Slowing of movements and reaction time
  • Increased clumsiness/ decline in coordination

A decline in any of the above functions, functions we use every day of our lives, can adversely affect your work, quality of life, as well as your health and fitness goals.

Neurological conditions such as dementia, multiple sclerosis, etc., can be a nightmare! And despite all our science advances, the origin of these some of these diseases remain subjects of ongoing research.

woman sitting on wheelchair
The end-result of loss of brain and nerve health can be devastating. Not all risk factors for neuro-related diseases are avoidable, but many factors are directly impacted by our lifestyle choices. Image credit: Steven HWG

The precise underlying factors that contribute to neurological decline and disease are still under study. However, research has shed light on factors that can influence our brain and nerve health, and reduce the risk or impact of some of these dreaded diseases.

Risk factors: which ones can we control?

The underlying causes of neuro-degenerative diseases along with nervous-system disorders in general are incredibly complex and varied. Underlying factors implicated in neuro-disease as understood at this time include:

  • Oxidative stress
  • Prion disease: abnormal proteins that cause chain-reaction damage and destruction of various nerve cells–prions can be obtained from infected meat or contaminated medical equipment or transplants. .
  • Toxin stress (such as toxins ingested in food as well as exposures from our environment)
  • Inflammation
  • Dysfunction in clearing metabolic waste products and proteins from within nerve cells, leading to cell dysfunction and ultimately, cell death
  • Trauma such as serious or repetitive head injuries (sometimes encountered in certain sports or due to other causes such as accidents, etc.)
  • Alcoholism
  • Nutrient deficiencies
  • Certain viruses and infections (Lyme disease, Epstein-Barr virus, hepatitis C, shingles, leprosy, HIV)
  • Certain medications can damage nerves
  • Genetic mutations and susceptibility
  • Thyroid disorders

Peripheral nerve diseases (diseases of any of the nerves that extend outside of the brain, such as the nerves of the spinal cord, eyes, face, arms, legs, and those regulating your heart, lungs, and other body functions) have similar risk factors as the nerve diseases affecting the brain.

While the above represent direct effects on our brain and nerve health, indirect processes have been identified as significant risk factors for nerve cell damage and disease. For example, the following conditions DOUBLE your risk for Alzheimer’s dementia:

  • Cerebrovascular/ vascular disease
  • High cholesterol
  • Diabetes
  • Smoking

Obesity raises your risk for Alzheimer’s disease by approximately 60%!

Obesity, high cholesterol, diabetes, and vascular disease dramatically increase your risk of dementia (Image credit: ROMAN ODINTSOV at Pexels)

Issues such as genetic mutations may not be within our total control. However, many of the above risk factors are impacted strongly by our food choices, exercise habits, and environment! Choices we make now may have powerful influence regarding our nerve and brain health both now and in the years ahead!

Dietary factors influencing brain and nerve health

Cerebrovascular disease, obesity, diabetes, cholesterol…these very significant risk factors for Alzheimer’s are strongly driven by dietary habits. Obesity, cholesterol, and diabetes risk factors are significantly reduced by plant-based diets.

Research has repeatedly linked dietary patterns to either risk of or protection against cognitive impairment, as well as Alzheimer’s disease.

Specifically, Mediterranean diets rich in fruits, vegetables, whole grains, nuts, and legumes–and lower volumes (or elimination) of animal products–have been found to be protective against loss of brain neurons, protection of brain size and volume during aging, and protection against Alzheimer’s disease.

Research has also shown that diabetics that switch to vegan diets are frequently able to eliminate diabetic and pain medication dependence. Up to 80% of those suffering from nerve pain experience COMPLETE relief from nerve pain after just 4-16 days following a vegan diet!!!

What gives?

Plant-dominant diets such as the Mediterranean diet and vegan diet have demonstrated the ability to restore and protect brain and nerve health. Image credit:Naim Benjelloun at Pexels

Diets and chronic inflammation

Dietary factors appear to have a significant impact, not only on the health of our hearts or general health, but on the functioning of our brain and nervous systems. Unhealthy diet choices have been linked chronic inflammation.

Conversely, healthy food choices have anti-inflammatory effects. Inflammation has been strongly implicated in the processes that occur in Alzheimer’s disease. For example, research on the brains of persons with Alzheimer’s disease reveals:

  • Chronic activation of immune cells found in the brain–microglial macrophage cells
  • These cells release pro-inflammatory cytokines including interleukin-1β, interleukin-6 (IL-6), and tumour necrosis factor-α (TNF-α)
  • Chronic exposure to these cytokines leads to brain shrinking, nerve cell death, destruction of blood vessels in the brain, and accumulation of nerve cell waste products

Not only that, researchers have noted just mild increases in hemoglobin A1C (a measure of blood sugar trends in the body) and C-reactive protein (a marker of inflammation in the body)–even while still within normal range–are predictive of decline in nerve function in the arms and legs (peripheral nerves).

What was once attributed to “normal aging” of the nervous system–slowed conduction, decreased reactivity– is increasingly recognized as damage due to inflammation and elevations in blood sugar (even below diabetic levels)!

Diet factors that promote inflammation

Diets common to Western cultures have been linked to disruptions in immune system function and and disruptions in metabolism. Nutrients linked to inflammation include:

Saturated fats

Found largely in animal-based foods such as various meats and dairy products, baked-goods, along with palm and coconut oils

Cholesterol

Found exclusively in animal-based foods such as meat—even in lean cuts of meat–as well as eggs, shellfish, and dairy products

Sugar and refined grains

The key here is added sugars (such as soft drinks, snack foods, pastries), and processed foods like pretzels, white breads, processed cereals, etc. Sugars found in whole, plant-based foods are fine.

Why? Because they are paired with fiber, water, absorb more slowly into your body, and are found in relatively low amounts in whole foods.

Purines

These are found in both plant and animal-based foods, though the richest sources tend to be meat, seafood, and organ foods (like liver). In excess, purines can cause uric acid levels to rise above desirable levels, contributing to inflammation, kidney disease, vascular disease, and gouty arthritis.

Despite purines being found in high amounts in certain plant-foods–such as soy–plant-based diets have been found to protect against high levels of uric acid and gout related disease. Meat, alcohol, seafood, and excess fructose on the other hand raise the risk of high uric acid levels and related diseases.

Meat, dairy, eggs, and fish are rich sources of pro-inflammatory compounds such as carnitine, dietary cholesterol, saturated fat, and purines. Image credit: Chan Walrus at Pexels

Dietary carnitine

Dietary carnitine is found exclusively in animal-based foods. Red meat, dairy, and eggs are rich sources. When metabolized in the gut, a by-product called trimethylamine N-oxide (TMAO) is produced.

TMAO is strongly linked to cardiovascular disease. Contributing to clot formation and fatty deposits in the arteries (atherosclerosis), TMAO may also play a role in contributing to liver damage (non-alcoholic fatty liver disease) and kidney disease. As TMAO levels rise, all-cause rates of death (mortality) also rise.

Interesting enough, when vegetarians were given carnitine supplements, TMAO levels did NOT rise. However, in omnivores, the rise in blood and urine levels were significant–reaching harmful levels. The difference in response is attributed to differences in gut-microbes that naturally occur between vegetarians and omnivores as a response to diet patterns.

Inflammatory foods in summary:

Except refined sugar and grain, the above inflammatory components are found in animal products: cheese, dairy, meat (including lean cuts), seafood, and eggs. Foods linked to both declines in cognition along with higher levels of circulating inflammatory immune cytokines (proteins)–specifically interleukin-6–include:

  • Processed meats
  • Red meat
  • Fried foods
  • Peas and legumes when prepared with sugar and meat (baked-beans)* ( research has linked 3 or more servings of legumes to improved cognitive performance)–how the beans are prepared–such as baked-beans that include added sugar, ham and bacon–increase IL-6 per researchers
  • Lack of whole grains in the diet

Diet factors that are anti-inflammatory

Our diets can heal or harm our bodies. Anti-inflammation nutrients are abundant in plant-based foods and include the following:

Fiber

The most anti-inflammatory nutrient in this list, fiber is a major nutrient abundant in plant-based diets. Fiber serves as food for health-promoting strains of bacteria in the gut.

Indeed, research has found that the effects of following a plant-based, vegan diet, leads to healthy Prevotella (health promoting) to Bacteroides (inflammation promoting) ratios (P/B), and promotes growth of the health-promoting species Bifidobacterium and Lactobacillus.

The results of these health promoting gut-microbe changes include:

  • boosted insulin sensitivity
  • lower cholesterol
  • reductions in growth of colon cancer cells
  • reduced proliferation of harmful bacteria species
Fiber has powerful anti-inflammatory effects, likely in part due to its effects on the gut microbiome. Gut health microbes have been linked to lower insulin resistance, cholesterol, and cancer risk. Image credit: Ella Olsson at Pexels

Monounsaturated fats

Abundant in plant-based foods such as nuts, olive oil, and avocados, these fats can reduce LDL (“bad”) cholesterol levels and have a mild anti-inflammatory effect within the body. Indeed, adding nuts and olive oil into a Mediterranean-style diet was shown to reduce stroke and heart attack events by 30%!!

Omega-3 fatty acids

Powerfully anti-inflammatory, omega-3 fatty acids inhibit release of inflammatory cytokines, promote production of anti-inflammatory molecules in the body, and reduce formation of autoimmune antibodies (antibodies that attack our own bodies). These fatty acids include α-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).

Omega-3 fatty acids are used in the formation of all of our cell membranes.

Sources include:

  • Nuts (especially walnuts) for ALA omega-3’s
  • Seeds (chia and flax) for ALA omega-3’s
  • Oils (flaxseed oil, soybean oil, and canola oil) for ALA omega-3’s
  • Algae oil* for DHA and EPA omega-3’s
  • Cold-water fish* for DHA and EPA omega-3’s

*DHA and EPA are typically found in only seafood sources, though vegan supplements made from algae (the same source for fish!) can be found readily, such as this product.

Healthy levels of omega-3 fatty acids appear to:

  • Reduce risks of Alzheimer’s disease and various forms of dementia
  • Promote healthy memory
  • May protect against heart disease
  • May protect against certain cancers

Research shows that DHA and EPA omega-3 fatty acids can directly lower inflammation in the brain by blocking release of pro-inflammatory cytokines from microglial cells (immune cells in the brain).

body of water
Where do fish get their DHA and EPA omega-3’s? Algae! No need to harvest. Safe, aquarium-grown algae supplements provide vegans with a great source of DHA and EPA! Image credit: Younmyoung Cho

Polyphenols / food-based antioxidants

Found abundantly in whole, minimally processed plant-based foods, polyphenols appear to have protective roles against neuro-degenerative and cardiovascular diseases, certain cancers, and obesity. Polyphenols have strong anti-oxidant activities, scavenging harmful-free radical byproducts.

Numerous polyphenols have been shown to reduce inflammation. Polyphenols include anthocyanins, catechins, flavanols, flavones, flavanones, and isoflavones.

Excellent sources of research-backed, inflammation reducing polyphenols include the following:

  • Mushrooms
  • High-phenol virgin olive oil
  • Vegetables, particularly dark leafy greens such as spinach, broccoli, onions, garlic, artichokes–and many others–just eat your vegetables! 😉
  • Green tea
  • Coffee
  • Cocoa
  • Sage (a member of the mint family)
  • Pe’ur tea
  • Turmeric (found in yellow curries)
  • Resveratrol (found in high amounts in red wine and itadori tea)
  • Fruits (particularly in peels and skins), including especially pomegranate extracts, black currants, blue berries, strawberries, apples, citrus fruits, plums, pears
  • Nuts (particularly in hulls)
Green tea, sage, cocoa, coffee, fruits, vegetables, and mushrooms abound with anti-inflammatory, nerve protecting compounds! Image credit: Maria Tyutina at Pexels

Indeed, ECGC found in green tea, along with polyphenols in wine and curry have been found to have significant cognitive and nerve cell protective effects! Actions of polyphenols include:

  • Blocking toxins by binding to cell receptors, or binding with toxins to neutralize them
  • Heavy-metal (iron) chelating effects (binding and neutralizing of harmful metals)
  • Antioxidant effects
  • Reduction of inflammation with influence on immune cytokines.
  • Prevention of abnormal cell growth
  • Prevention of new fat cell formation (anti-obesity effects)
  • Promotion of increased energy expenditure (anti-obesity effects)
  • Protection of insulin-producing beta-cells (anti-diabetic effects)
  • Slowing of starch, protein, and fat digestion (anti-diabetic effects)
  • Protection against cholesterol oxidation, anti-platelet effects (protects against blood vessel clots–cardio/ cerebrovascular protective)
  • Lowering of blood pressure (cardio/ cerebrovascular protective)

Study findings link polyphenols to improved brain and nerve health

Significant reductions in neuro-degenerative disease risk have been demonstrated with as little as one glass of wine per month.

Indian and South Asian nation populations regularly consuming turmeric and curry have been noted to have better cognition and lower risks of dementia verses members of the population who ate little curry.

Mushrooms– 2 or more servings per week were correlated with lower risk of cognitive impairment. These findings were independent of participant age, gender, education, cigarette smoking, alcohol consumption, hypertension, diabetes, heart disease, stroke, physical activities, and social activities! This means the mushrooms themselves appear to have protective effects.

Animal studies have shown polyphenol-rich strawberry, blueberry, and black currant extracts protect against age-related movement declines and memory impairments.

Research has affirmed the brain and nerve boosting effects of polyphenols found in particular high amounts in fruits and berries. Image credit: Trang Doan at Pexels

Research in humans likewise demonstrated improved cognitive function in elders given between 400-600 mls of wild blueberry juice daily. In a separate study of 1,640 people aged 65 and older over a period of 10 years, those with the highest polyphenol intake at baseline had the highest scores in memory and cognition.

This trend continued over a 10-year period, with those maintaining the highest intake of polyphenols suffering the least effects of cognitive decline associated with aging. Subjects were controlled for education level, age, and sex.

Numerous human research trials, including double-blinded, placebo-controlled trials, have found consumption of sage to have significant nerve/ brain-enhancing effects, including:

  • Enhanced memory over a 4-month period of use among participants
  • Improved attention abilities and reductions in psychiatric symptoms
  • A dose-related response enhancing word recall
  • Improved alertness, sense of calm, and sense of contentment, with reductions in anxiety

Anti-inflammatory foods in summary

The above anti-inflammatory compounds are found almost exclusively in plant-based foods. Omega 3’s, including DHA and EPA can be obtained from plant-foods and supplements, avoiding the pro-inflammatory saturated fat, cholesterol, and purines found in seafood.

  • Whole grains (whole wheat, oats, quinoa, millet)–powerfully anti-inflammatory against interleukin-6
  • Fruits and vegetables
  • Legumes (prepared without sugar and meats)
  • Nuts
  • Olive oil
  • Red Wine
  • Green tea, sage, Pe-ur tea, and possibly itadori tea
  • Curry spice and turmeric
  • Mushrooms
Sage, a member of the mint family, can be consumed in capsules and teas. Research in human trials have linked sage to significant improvements in brain function and emotional health. Image credit: Eugene Golovesov at Pexels

A quick word on B-12 deficiency

A quick word on vitamin b-12 deficiency. Vitamin B12 is critical for brain and nerve health, along with cardiovascular health. In cases of deficiency, permanent nerve cell and nervous system damage can occur, along with anemia and increases in vascular inflammation.

Vegans, vegetarians will become vitamin B12 deficient without adequate supplementation. Absorption of B12 declines with aging as well, regardless of intake of animal foods. Fortunately, B12 supplements are cheap and readily available.

Wrap-up: using to diet to optimize brain and nerve health

Compounds found predominantly in plant-based diets not only protect us from heart disease, diabetes, high cholesterol, and obesity, but also have powerful anti-inflammatory effects. Combined with anti-oxidant properties, anti-inflammatory compounds in plant-based foods such as fiber, monounsaturated fats, omega-3 fatty acids, and polyphenols have research-backed evidence demonstrating protection and healing effects for our brains and nervous systems.

Interesting enough, as noted by research showing baked-beans strongly contributed to elevations of inflammatory proteins, simply mixing health-promoting foods into meat and sugar-rich diets can be counter-productive. Nearly all the pro-inflammatory compounds (except sugar and refined grain) are found in animal products. Whole food plant-dominant diets are a research-backed strategy to help you feel, move, and experience your world with an optimized nervous system! Just be sure to take your B-12 supplement!

References

Allen, L. H., Miller, J. W., de Groot, L., Rosenberg, I. H., Smith, A. D., Refsum, H., & Raiten, D. J. (2018). Biomarkers of Nutrition for Development (BOND): Vitamin B-12 Review. The Journal of nutrition, 148(suppl_4), 1995S–2027S. https://doi.org/10.1093/jn/nxy201

Burns, J., Yokota, T., Ashihara, H., Lean, M. E., & Crozier, A. (2002). Plant foods and herbal sources of resveratrol. Journal of agricultural and food chemistry, 50(11), 3337–3340. https://doi.org/10.1021/jf0112973

Christ, A., Lauterbach, M., & Latz, E. (2019). Western Diet and the Immune System: An Inflammatory Connection. Immunity, 51(5), 794–811. https://doi.org/10.1016/j.immuni.2019.09.020

Cory, H., Passarelli, S., Szeto, J., Tamez, M., & Mattei, J. (2018). The Role of Polyphenols in Human Health and Food Systems: A Mini-Review. Frontiers in nutrition, 5, 87. https://doi.org/10.3389/fnut.2018.00087

Dugger, B. N., & Dickson, D. W. (2017). Pathology of Neurodegenerative Diseases. Cold Spring Harbor perspectives in biology, 9(7), a028035. https://doi.org/10.1101/cshperspect.a028035

Erkkinen, M. G., Kim, M. O., & Geschwind, M. D. (2018). Clinical Neurology and Epidemiology of the Major Neurodegenerative Diseases. Cold Spring Harbor perspectives in biology, 10(4), a033118. https://doi.org/10.1101/cshperspect.a033118

Feng, L., Cheah, I. K., Ng, M. M., Li, J., Chan, S. M., Lim, S. L., Mahendran, R., Kua, E. H., & Halliwell, B. (2019). The Association between Mushroom Consumption and Mild Cognitive Impairment: A Community-Based Cross-Sectional Study in Singapore. Journal of Alzheimer’s disease : JAD, 68(1), 197–203. https://doi.org/10.3233/JAD-180959 Format:

Gubert, C., Kong, G., Renoir, T., & Hannan, A. J. (2020). Exercise, diet and stress as modulators of gut microbiota: Implications for neurodegenerative diseases. Neurobiology of disease, 134, 104621. https://doi.org/10.1016/j.nbd.2019.104621

Hammi C, Yeung B. Neuropathy. [Updated 2020 Nov 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK542220/

Harland, J., & Garton, L. (2016). An update of the evidence relating to plant based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin, 41(4), 323–338. https://doi-org.lopesalum.idm.oclc.org/10.1111/nbu.12235

Health.harvard.edu. (2021). The sweet danger of sugar. Retrieved from https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar

Heart UK. (n.d.). Cholesterol. Retrieved from https://www.heartuk.org.uk/low-cholesterol-foods/foods-that-contain-cholesterol

Heart UK. (n.d.). Saturated fat. Retrieved from https://www.heartuk.org.uk/low-cholesterol-foods/saturated-fat

Insero, A. (2020). Can a Vegan Diet Reduce Diabetic Neuropathic Pain? American Journal of Managed Care. Retrieved from https://www.ajmc.com/view/can-a-vegan-diet-reduce-diabetic-neuropathic-pain-

Jakše, B., Jakše, B., Pajek, M., & Pajek, J. (2019). Uric Acid and Plant-Based Nutrition. Nutrients, 11(8), 1736. https://doi.org/10.3390/nu11081736

Johns Hopkins Medicine. (2021). Prion diseases. Retrieved from https://www.hopkinsmedicine.org/health/conditions-and-diseases/prion-diseases

Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of agricultural and food chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332

Letenneur L, Proust-Lima C, Le Gouge A, Dartigues JG, Barberger-Gateau P. Flavonoid intake and cognitive decline over a 10-year period. Am J Epidemiol. 2007;165:1364–1371. Retrieved from https://academic.oup.com/aje/article/165/12/1364/125579?login=true

Li, R., Yu, K., & Li, C. (2018). Dietary factors and risk of gout and hyperuricemia: a meta-analysis and systematic review. Asia Pacific journal of clinical nutrition, 27(6), 1344–1356. https://doi.org/10.6133/apjcn.201811_27(6).0022

Lopresti A. L. (2017). Salvia (Sage): A Review of its Potential Cognitive-Enhancing and Protective Effects. Drugs in R&D, 17(1), 53–64. https://doi.org/10.1007/s40268-016-0157-5

Mazza, E., Fava, A., Ferro, Y., Moraca, M., Rotundo, S., Colica, C., Provenzano, F., Terracciano, R., Greco, M., Foti, D., Gulletta, E., Russo, D., Bosco, D., Pujia, A., & Montalcini, T. (2017). Impact of legumes and plant proteins consumption on cognitive performances in the elderly. Journal of translational medicine, 15(1), 109. https://doi.org/10.1186/s12967-017-1209-5

McGrattan, A. M., McGuinness, B., McKinley, M. C., Kee, F., Passmore, P., Woodside, J. V., & McEvoy, C. T. (2019). Diet and Inflammation in Cognitive Ageing and Alzheimer’s Disease. Current nutrition reports, 8(2), 53–65. https://doi.org/10.1007/s13668-019-0271-4

Medlineplus.gov. (2021). Aging changes in the nervous system. Retrieved from https://medlineplus.gov/ency/article/004023.htm

Medlineplus.gov. (2021). Facts about monounsaturated fats. Retrieved from https://medlineplus.gov/ency/patientinstructions/000785.htm

National Institutes of Health. (2017). Carnitine. Retrieved from https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/

National Institutes of Health. (2021). Omega-3 fatty acids. Retrieved from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/

Onaolapo, A. Y., Obelawo, A. Y., & Onaolapo, O. J. (2019). Brain Ageing, Cognition and Diet: A Review of the Emerging Roles of Food-Based Nootropics in Mitigating Age-related Memory Decline. Current aging science, 12(1), 2–14. https://doi.org/10.2174/1874609812666190311160754

Ozawa, M., Shipley, M., Kivimaki, M., Singh-Manoux, A., & Brunner, E. J. (2017). Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clinical nutrition (Edinburgh, Scotland), 36(2), 506–512. https://doi.org/10.1016/j.clnu.2016.01.013

Roager, H. M., Vogt, J. K., Kristensen, M., Hansen, L., Ibrügger, S., Mærkedahl, R. B., Bahl, M. I., Lind, M. V., Nielsen, R. L., Frøkiær, H., Gøbel, R. J., Landberg, R., Ross, A. B., Brix, S., Holck, J., Meyer, A. S., Sparholt, M. H., Christensen, A. F., Carvalho, V., Hartmann, B., … Licht, T. R. (2019). Whole grain-rich diet reduces body weight and systemic low-grade inflammation without inducing major changes of the gut microbiome: a randomised cross-over trial. Gut, 68(1), 83–93. https://doi.org/10.1136/gutjnl-2017-314786

Robaszkiewicz, A., Bartosz, G., Lawrynowicz, M., & Soszyński, M. (2010). The Role of Polyphenols, β-Carotene, and Lycopene in the Antioxidative Action of the Extracts of Dried, Edible Mushrooms. Journal of nutrition and metabolism, 2010, 173274. https://doi.org/10.1155/2010/173274

Sakkas, H., Bozidis, P., Touzios, C., Kolios, D., Athanasiou, G., Athanasopoulou, E., Gerou, I., & Gartzonika, C. (2020). Nutritional Status and the Influence of the Vegan Diet on the Gut Microbiota and Human Health. Medicina (Kaunas, Lithuania), 56(2), 88. https://doi.org/10.3390/medicina56020088

Salehi, B., Mishra, A. P., Nigam, M., Sener, B., Kilic, M., Sharifi-Rad, M., Fokou, P., Martins, N., & Sharifi-Rad, J. (2018). Resveratrol: A Double-Edged Sword in Health Benefits. Biomedicines, 6(3), 91. https://doi.org/10.3390/biomedicines6030091

University of South Carolina. (2010). New studies reveal age-related nerve decline is associated with inflammation and differs by gender. Retrieved from https://www.ucsf.edu/news/2010/04/98194/new-studies-reveal-age-related-nerve-decline-associated-inflammation-and-differs

Williamson G. (2017). The role of polyphenols in modern nutrition. Nutrition bulletin, 42(3), 226–235. https://doi.org/10.1111/nbu.12278

Wu, WK., Panyod, S., Liu, PY. et al. (2020). Characterization of TMAO productivity from carnitine challenge facilitates personalized nutrition and microbiome signatures discovery. Microbiome 8, 162. https://doi.org/10.1186/s40168-020-00912-y

Plant-based Diet Myths and Answers!

Fitness/ Wellness, Plant-based Diets, Entomophagy, and Evidence

red and green leaves on white wooden surface
Thought about a plant-based diet, but uncertain if such is right for you? (Image credit: Ruyan Ayten)

Too many carbs! Not enough protein! Nutritional deficiencies! If you follow a plant-based diet, you likely have come across these plant-based diet myths. You may have even had these concerns yourself. You may be wondering if making the switch is a wise move for the long-term.

Plant-based diets are gaining popularity (Agrinew-pubs.com, 2020). Vegans and vegetarians only make up 3% and 6% of the American population respectively.

However, nearly 40% of Americans in 2018 were shifting towards a higher plant-based intake (Agrinews-pubs.com, 2020). These trends are projected to increase. There is powerful research-based evidence regarding the health benefits of plant-based diets, much of which I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits.“

Despite these trends, there are many plant-based diet myths and misconceptions that prevent a number of people from foregoing animal products and adopting a plant-based diet. Attitudes of the general population towards the minority of people who eat nearly or exclusively plant-based diets range from respect and admiration to irritation, social ostracizing, and stereotyping (Judge & Wilson, 2019).

This post will explore misconceptions, barriers, and fears that prevent people from adopting plant-based diets–and provide research-backed answers.

Common plant-based diet myths

There are a number of non-science based biases, fears, and outdated cultural value systems that currently impact how people view nutrition and diet. According to research, barriers to adoption of mostly or exclusively plant-based diets include the following:

  • Social stigmas: Following plant-based diets challenges social norms and threatens the status quo–as such, those that adopt these diets are at times subjected to mocking, anger, insults, “concern,” and other negative social experiences
  • Vegans and vegetarians may be seen as “self-righteous” and judgmental concerning the non-plant-based majority
  • Exclusively plant-based options may be limited or absent when eating outside the home
  • Counter-marketing influences: Plant-based diets represent an economic challenge to numerous traditional food producers–such producers use their resources to take counter measures in marketing and funding biased research studies
  • Vegans/ Vegetarians are effeminate: Eating meat is “manly:” left over cultural perspectives regard dominance over the natural world (such as through hunting and subsequently, eating of meat) as “masculine,” and thus failure to eat meat as feminine. Indeed research has shown males tend to have a more negative view towards vegetarianism and veganism than females.
  • Missing out: people perceive plant-based diets as restrictive and thus, less enjoyable–“I’ll miss eating chicken, cheese, steak, etc.”
  • Fears of deficiencies: there is a perspective that eating mostly or exclusively plant-based diets is “unnatural”–thereby placing people who do follow such diets at risk for various nutritional deficiencies otherwise avoided by traditional diets
  • Practicality: people view plant-based diets as expensive, and meal preparation as potentially time consuming/ difficult
  • Knowledge gaps: some people may not have a negative perception of plant-based diets but rather, simply lack knowledge regarding what such diets consist of/ how to switch to a plant-dominate diet. “What would I eat each day?” (Greger, 2016; Judge & Wilson, 2019; Lea, Crawford, & Worsley, 2006)
  • Fear of becoming way too sexy: ok, I made that one up 😉
gold and red skeleton figurine
Think this is what happens to your muscles when you go vegan? Read on…! (Image credit: Ekaterina Kuznetsova)

Plant-based diet myths: can you relate?

As I read the list above, I can relate to nearly all of these concerns. Its always easier to have what everyone else is having, and some vegans can get a little self-righteous and irritating (don’t we all in fairness?). The marketing for “health” foods and products such as whey protein, high protein diets, eggs, dairy products, lean meats/ etc., can be very convincing. I can definitely relate to concerns of losing muscle mass prior to switching away from a high-animal protein diet and adopting a plant-based diet.

Further, I have worried even after adopting a plant-based diet about becoming nutrient deficient–what if there are nutrients in meat that we have not yet recognized or fully understand? What if these nutrients play a role in our health?

Is it really “natural” to eat fully plant-based? Cost-wise, it does seem health-foods/ fresh produce are expensive at a glance. Finally, when I took the plunge to go plant-based (an experience I share in my post “My Personal Experience: Switching to a Plant-based Diet),” I can say I felt a little lost when meal times rolled around initially.

So how valid are these plant-based diet myths? Breaking away from the majority can be unsettling. Is making the change worth it? Are there consequences health or otherwise to going mostly or entirely plant-based?

Social stigmas? These are decreasing rapidly!

While it may be true that some people look at vegans and vegetarians with disregard, there is growing awareness concerning sustainability issues of current animal-product agricultural practices, concerns about animal cruelty caused by industrial farming practices, and growing awareness of health problems associated with diets high in animal products (Bryant, 2019). In a study of 1000 adults in the U.K., the majority of participants viewed vegans and vegetarians positively.

Forbes lists reasons for increased acceptance of plant-based diets as being due to exposure on the internet, endorsements by celebrities and athletes, documentaries (such as “What the Health”), and increased options in restaurants and grocery stores (Forgrieve, 2018). Plant-based meat alternatives saw a 17% increase in demand, while traditional animal product food demands increased only by 2% in 2017.

My own experience? I have noted that while plant-based options are increasing nationally, restaurants where I live have not quite kept pace.

Generally, I avoid eating out as a rule as I can often make better food at home for less money and better nutrition. If I have to compromise my standards such as at a business outing or conference, I pick the healthiest (yet satiating) option possible and get back on track as soon as the outing is over.

Restaurants are increasingly offering vegan options

As acceptance and awareness increase regarding plant-based diets and lifestyles, businesses are catching on. A list of just some of the chain restaurants offering vegan options includes the following (and the list is growing):

  • Chipotle
  • Panera
  • Bruegger’s Bagels
  • Cheesecake Factory
  • Denny’s
  • Olive Garden
  • TGI Fridays
  • Blaze Pizza
  • Daily Grill
  • Bareburger
  • P. F. Chang’s (Feinberg, 2019; Plona, 2018)

Plant-based diet myths: will plant-based diets make you “weak?”

The documentary “The Game Changers” (Pace & Wilks, 2018) has gone a long way in busting the plant-based diet myth that such diets make a person weaker or less athletic. The documentary features James Wilks, a mixed martial artist who trains military personnel, NFL wide-receiver Grif Whalen, a record setting strong-man Patrik Baboumian, as well as boxers, sprinters, and numerous other elite athletes.

These plant-based athletes are shown performing at high levels in sports that depend on strength, speed, and power. Not only do these athletes challenge the status quo noting that plant-based athletes can be strong and powerful, but they credit their recovery abilities and performance specifically as enhanced by plant-based diets.

Think plant-based diets make you weak? Apparently these athletes didn’t get the message…

While athletes live out their own plant-based experiments and experiences, the research on plant-based diets and athleticism remains in its infancy (Lynch, Johnston, & Wharton, 2018). A literature review in 2018 noted that current research appears to show no compromise in athletic performance when switching to a plant-based diet, while noting the well-researched benefits for long-term health considerations (Lynch et al., 2018).

Research shows no decline in athleticism: what about a boost in athleticism?

Researchers speculate that plant-based diets may enhance athletic performance, matching observations made by athletes in the documentary “Game Changers.” Plant-based diets may enhance athletic performance through the following means:

  • Reduced body fat
  • Improved VO2 max
  • Improved glycogen storage due to high complex carbohydrate intake
  • Improved tissue oxygenation and reduced blood viscosity (or “thickness”) related lower blood lipid/ cholesterol volumes
  • Improved blood vessel reactivity/ ability to dilate and enhance blood flow
  • Reduced oxidative stress due to improved antioxidant intake AND improved endogenous antioxidant production
  • Reduced baseline inflammation levels (Barnard, Goldman, Loomis, Kahleova, Levin, Neabore, & Batts, 2019)

Plant-based diet myths: nutrient deficiencies

I can not word it any better than the position statement of the Academy of Nutrition and Dietetics (the United State’s largest organization for food and nutrition professionals):

It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases. These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes. Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage. Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.”

(Melina, Craig, & Levin, 2016, Abstract)
silver spoon on black ceramic bowl with vegetables
Are plant-based diets nutritionally sufficient? The Academy of Nutrition and Dietetics apparently thinks so…(Image credit: Edgar Castrejon)

Nutrition deficiencies and plant-based diets

As I discuss in my post “Healthy Lifestyle & Still Getting Sick? Nutrition Approaches,” nutrition deficiencies of various nutrients are common for both omnivores (those eating meat, dairy, eggs, etc.) and those adhering to strictly plant-based diets. The deficiencies differ in terms of the nutrients involved. According to the American Dietetic Association:

  • Protein needs can be met and even exceeded for vegans, including vegan athletes, through consumption of grains, legumes, and beans. I discuss protein considerations in detail in my post “Protein! Sources, Amounts, & Health: Current Evidence.“
  • Omega 3 fatty acids: plant-based ALA omega 3 fatty acids have poor conversion rates to the human bio-active forms DHA and EPA, though conversion rates may improve if excesses of Omega 6 fatty acids are avoided. Omega 6’s in excess are to be avoided and are especially prevalent in vegetable oils such as corn, safflower, sesame, and sunflower oils. ALA intakes from flaxseed, walnuts, soy, canola oil, and other sources can improve Omega 3 levels for those on vegan diets. Levels can be boosted further by vegan Omega 3 supplements made from algae (a major source of DHA and EPA in fish).
  • Iron: Iron blood levels in plant-based dieters and omnivores are similar, though plant-based dieters need nearly double the iron intake of omnivores. The body appears to adapt to varying intakes through increased absorption and decreased excretion. Soaking or sprouting seeds, grains, and beans can improve iron bio-availability. Tea, coffee, and cocoa may decrease absorption while vitamin C improves absorption.
  • Zinc: Zinc deficiency can occur with plant-based diets. Zinc absorption like iron absorption can be improved by soaking or sprouting seeds, grains, legumes, and beans. These are good vegan sources of zinc.
  • Iodine: Sea vegetables (i.e.-kelp, seaweed) are an excellent natural source of iodine, though caution must be used as excesses in intake can easily occur. In absence of sea vegetable intake, iodine deficiencies can occur in plant-based diets.
  • Calcium: calcium excretion in the urine is higher for those eating meat, dairy, fish, grains, nuts, and high sodium diets, whereas vegetables and fruits reduce calcium excretion. Fortified foods are recommended for vegans. Leafy green vegetables are rich sources of calcium, and plant-based milks are typically fortified.
  • Vitamin D: Vitamin D deficiency is common in persons regardless of diet. Sun exposure, supplements, and/or fortified foods are necessary to maintain healthy vitamin D levels. Vitamin D can be toxic in excess. A simple blood test can help guide supplementation needs (or lack of need).
  • Vitamin B12: Vitamin B12 supplementation is a MUST for those following strict plant-based diets. Deficiencies can cause permanent nerve damage. Many vegan foods are fortified, but a supplement assures adequate intake (Craig, Mangels, & American Dietetic Association, 2009; Sebastiani et al., 2019).
  • Creatine: Vegan / vegetarian athletes may want to consider supplementing with creatine (3-5 grams per day–there are vegan friendly versions available) as those on strict plant-based diets have been found to have lower muscle levels (Rogerson, 2017). Creatine supports activities requiring strength and intensity.
  • Beta-alanine: Vegan/ vegetarian athletes who engage in exercise exceeding 60 minutes duration may consider a beta-alanine supplement as a means of boosting muscular levels of carnitine (an amino acid shown to buffer protons, scavenge free-radicals, and chelate metals in muscle tissue leading to improved high intensity and endurance capacity) (Rogerson, 2017)
Beans, nuts, lentils, and whole grains will quickly solve any protein problem (Image credit: Frans Van Heerden at Pexels)

Diets with meat, dairy, eggs, etc. are frequently nutrient deficient

Think that list above is concerning? It’s really not. Careful planning and/ or a simple low-dose multivitamin (and possibly a vegan Omega 3 supplement) can cheaply and readily close any gap (National Institutes of Health, 2019). Think you are immune to nutrition deficiencies eating an omnivore diet including meat, eggs, and dairy? You are not. In the United States, despite the majority of the population eating an omnivore diet, the following nutrients are frequently deficient:

  • Vitamins A (superior intake for plant-based dieters)
  • Folate (superior intake for plant-based dieters)
  • Vitamin C (superior intake for plant-based dieters)
  • Vitamin D
  • Vitamin E (superior intake for plant-based dieters)
  • Vitamin K (superior intake for plant-based dieters)
  • Magnesium (superior intake for plant-based dieters)
  • Calcium
  • Potassium (superior intake for plant-based dieters)
  • Fiber (superior intake for plant-based dieters)
  • Omega-3 fatty acids (Bruins, Bird, Aebischer, & Eggersdorfer, 2018; Craig et al., 2009)

Ironically, most of the nutrients lacking in high-income nations happen to be abundant in plant-based diets (Bruins et al., 2018).

Plant-based diet myths: what about all those ‘carbs’?

As low-carb, high protein, moderate to high fat fad diets are promoted by celebrities and other entities, people have developed a fear of carbohydrates. Erroneously, people lump refined carbohydrates such as sugar and white flour together with complex carbohydrates found in legumes, beans, fruit, sweet potatoes, and whole plant-based foods in their aversion. The truth is, high protein/ moderate to high fat diets like keto diets are associated with serious health problems including increased mortality rates, increased cancer rates, heart disease, inflammation, and other issues. I discuss this topic in my post “Keto? Just Say No!.”

What about diabetics?

If anyone would fear carbs, it is diabetics. And yet, according to an article found in the journal Diabetes Spectrum, the journal of the American Diabetic Association:

Interventional studies have shown that vegetarian diets, especially a vegan diet, are effective tools in glycemic control and that these diets control plasma glucose to a greater level than do control diets, including diets traditionally recommended for patients with diabetes (e.g., diets based on carbohydrate counting)”

Pawlak (2017, Abstract).
black smartphone beside white plastic bottle and black smartphone
The American Diabetic Association recognizes plant-based diets, including hi-carb vegan diets as effective tools in controlling blood sugar and reducing health risks for diabetics (Image credit: Mykenzie Johnson)

Pawlak (2017) cites a meta-analysis of 6 studies with 225 diabetics who were placed on a vegan diet (5 studies), or a vegetarian diet including dairy and eggs (1 study). Both groups reduced their HgA1C levels, however the vegan participants had the best results. In another study reviewed by Pawlak (2017):

After 22 weeks, individuals as- signed to consume the high-carbo- hydrate vegan diet lowered their A1C from an average of 8.0 to 7.1% (12.6%). A1C in the control group dropped from 7.9 to 7.4% (6.8%) in the same time period. Moreover, 21 of the 49 participants (43%) in the vegan group reduced their doses of medication prescribed for blood glucose control, compared to 26% of individuals in the control group.’

(para 13)

So, this is pretty profound. In the American Diabetic Association’s own publication, plant-based diets, ESPECIALLY high-carb whole food vegan diets, were proven superior to traditional diabetic diet recommendations. Vegan diets led to a greater REDUCTION rate of diabetic medication dosage requirements versus other diets!!!! Not only that, but plant-based diets reduced other risks diabetics typically face, such as cardiac disease, high blood-pressure, cholesterol, cataracts, and other complications.

The research supporting plant-based diets for the prevention and treatment of diabetes is strong! Consumption of whole grains, legumes, vegetables, nuts, seeds, and elimination of nearly all or all animal products is strongly supported in an article reviewing the current evidence from the Journal of Geriatric Cardiology for the treatment and prevention of diabetes (McMacken, & Shah, 2017).

But won’t the ‘carbs’ in plant-based diets make me fat?

In a word? No. As I cover in my post “Evidence at a Glance: Plant-Based Diet Benefits,” the more you reduce animal products and increase non-refined plant-based foods, the lower your body-mass-index (height and weight ratio). According to research comparing diets and weight, findings demonstrate averages as follows:

  • 17 lbs lower body weight on average for vegetarian males versus meat eating males (Pilis, Stec, Zych, & Pilis, 2014)
  • 7 lbs lower body weight on average for vegetarian females versus meat eating females (Pilis et al., 2014)
  • Lower BMI on average for vegans of 23 versus meat eaters (meat eaters averaged 28) (Pilis et al., 2014)
  • Lower BMI on average for vegetarians of 26 versus meat eaters (averaged 28) (Pilis et al., 2014)

Plant-based diet myths: my life will be less enjoyable without chicken, cheese, pizza, (fill in the blank)

Of the frequently encountered plant-based diet myths, one of the most persistent is that such diets leave you hungry or less satisfied somehow. This would be true if those adhering to plant-based diets sat cross-legged nibbling on raw carrots all day long.

The truth is, plant-based diets have an endless variety of options that are quite filling and nutrition packed. Chili, whole-grain pasta dishes, smoothies, dark whole grain breads, stir-fries, vegan chocolate, nuts, dried and fresh fruits, lentil based soups…the options are delicious and satisfying. Sites such as bluezones.com and forksoverknives.com have innumerable recipes.

cooked food
Think vegan diets are dull and bland? The options are endless! (Image credit: Victoria Shes)

For my own experience, yes, I crave some of the former foods I ate, but generally only when I’m very hungry. As soon as I eat my plant-based meal, the craving disappears. The craving simply reflects that I am hungry, period.

This is no different than an omnivore craving junk food. It is the same issue…a person is hungry and so they crave high-calorie, salty, sweet, and fatty foods. After filling up on a high-fiber, filling plant-based meal, you resolve the craving.

Plant-based diets are associated with IMPROVED quality of life.

In this article from bluezones.com, research is cited from various studies noting that as plant-based foods increase and animal foods decrease, the following mood improvements occur:

  • Lower reports of psychological distress
  • Improvements in sense of well-being
  • Reductions in anxiety
  • Reductions in depression
  • Reduced perceptions of stress (Muelrath, n.d.)

By sharply reducing or eliminating meat (including fish), adherents of plant-based diets reduce their intake of arachidonic acid (found in high amounts in meats and fish). Arachidonic acid is noted to be a promoter of inflammation. In turn, inflammation has strong evidence linking chronic, elevated levels to depression, anxiety, and other adverse mood states (Muelrath, n.d.).

Plant-based diet myths: are plant-based diets expensive?

A common plant-based diet myth is that such diets are exceedingly expensive. Like any diet, it depends on your food choices.

Whole grain pasta noodles, bags of beans and lentils, brown rice, canned beans, and other plant-based staples are actually quite cheap. Organic fruits and organic vegetables are pricey, but so are milk, cheese, and various meat options.

Produce does not always have to be organic, such is largely preference. For those desiring avoidance of pesticides while saving money, prioritization for organic purchases might focus on the highest-contaminated produce foods, as listed here. As noted in this article from forksoverknives.com, a healthy, satisfying plant-based diet can be consumed for $5 per day ($35 per week)!!

A quick comment regarding processed vegan foods. Fake meats, fake cheeses, and other highly processed vegan foods tend to be pricey. They are also not necessarily health promoting (research supports whole / minimally processed plant-based foods), and I have found that they are totally unnecessary when following a plant-based diet.

Summary

Despite a growing public awareness regarding the numerous health and environmental benefits of adopting a plant-based diet, plant-based diet myths persist. These misconceptions and knowledge gaps prevent many people from adopting plant-based diets–people who stand to benefit from plant-based diets profoundly in many cases.

A careful examination of the research shows that well planned, whole food plant-based diets are safe and beneficial across the lifespan, including for special populations such as diabetes and for athletes. Time to make the change!!!

Related posts & helpful websites

Evidence at a Glance: Plant-Based Diet Benefits

Protein! Sources, Amounts, & Health: Current Evidence

Keto? Just Say No!

Stay Motivated: Great Plant-based Article and Site Links

References

Agrinews-pubs.com. (2020). Plant-based eating trend growing. Retrieved from https://www.agrinews-pubs.com/2020/03/22/plant-based-eating-trend-growing/a3qtsc5/

Barnard, N. D., Goldman, D. M., Loomis, J. F., Kahleova, H., Levin, S. M., Neabore, S., & Batts, T. C. (2019). Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports. Nutrients, 11(1), 130. https://doi.org/10.3390/nu11010130

Bruins, M. J., Bird, J. K., Aebischer, C. P., & Eggersdorfer, M. (2018). Considerations for Secondary Prevention of Nutritional Deficiencies in High-Risk Groups in High-Income Countries. Nutrients, 10(1), 47. https://doi.org/10.3390/nu10010047

Bryant, C. J. (2019). “We can’t keep meating like this: Attitudes towards vegetarian and vegan diets in the United Kingdom.” Sustainability, 11(23): 6844. https://doi.org/10.3390/su11236844

Craig, W. J., Mangels, A. R., & American Dietetic Association. (2009). Position of the American Dietetic Association: vegetarian diets. Journal of the American Dietetic Association, 109(7), 1266–1282. https://doi.org/10.1016/j.jada.2009.05.027

Feinberg, M. (2019). The Best Vegan-Friendly Restaurants to Visit With Your Not-Yet-Vegan Family. Retrieved from https://www.peta.org/living/food/best-vegan-friendly-restaurants-for-nonvegan-family/

Forgrieve, J. (2018). The growing acceptance of veganism. Retrieved from https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/#14e56ad2f2bb

Greger, M. (2016). How big food twists the science. Retrieved from https://nutritionfacts.org/2016/08/18/big-food-twists-science/

Judge, M., & Wilson, M. S. (2019). A dual‐process motivational model of attitudes towards vegetarians and vegans. European Journal of Social Psychology, 49(1), 169–178. https://doi-org.lopesalum.idm.oclc.org/10.1002/ejsp.2386

Lea, E. J., Crawford, D., & Worsley, A. (2006). Public views of the benefits and barriers to the consumption of a plant-based diet. European Journal of Clinical Nutrition, 60(7), 828–837. https://doi-org.lopesalum.idm.oclc.org/10.1038/sj.ejcn.1602387

Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. https://doi.org/10.3390/nu101

McMacken, M., & Shah, S. (2017). A plant-based diet for the prevention and treatment of type 2 diabetes. Journal of geriatric cardiology : JGC, 14(5), 342–354. https://doi.org/10.11909/j.issn.1671-5411.2017.05.009

Melina, V., Craig, W., & Levin, S. (2016). Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1970–1980. https://doi.org/10.1016/j.jand.2016.09.025

Muelrath, L. (n.d.). Good Mood Foods: How Diet Affects Happiness. Retrieved from https://www.bluezones.com/2018/01/moods-and-foods/

National Institutes of Health. (2019). Multivitamin/mineral supplements: Fact sheets for health professionals. Retrieved from https://ods.od.nih.gov/factsheets/MVMS-HealthProfessional/

Pace, J., & Wilks, J. (Producers), & Psihoyos, L. (Director). (2018). The game changers [Motion picture]. United States

Pawlak R. (2017). Vegetarian Diets in the Prevention and Management of Diabetes and Its Complications. Diabetes spectrum : a publication of the American Diabetes Association, 30(2), 82–88. https://doi.org/10.2337/ds16-0057

Pilis, W., Stec, K., Zych, M., & Pilis, A. (2014). Health benefits and risk associated with adopting a vegetarian diet. Roczniki Panstwowego Zakladu Hygieni, 65(1), 9-14. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24964573

Plona, T. (2018). 7 popular chain restaurants that offer vegan options. Retrieved from https://www.insider.com/vegan-options-restaurants-2018-7

Rogerson D. (2017). Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 14, 36. https://doi.org/10.1186/s12970-017-0192-9

Sebastiani, G., Herranz Barbero, A., Borrás-Novell, C., Alsina Casanova, M., Aldecoa-Bilbao, V., Andreu-Fernández, V., Pascual Tutusaus, M., Ferrero Martínez, S., Gómez Roig, M. D., & García-Algar, O. (2019). The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring. Nutrients, 11(3), 557. https://doi.org/10.3390/nu11030557

Research at a Glance: Plant-Based Diet Health Benefits

Plant-based Diets, Entomophagy, and Evidence

A plant-based lifestyle is easy with whole-grain pasta!

This post provides evidence at a glance regarding research backed plant-based diet benefits. For a more thorough review including risks, benefits, supplementation considerations and more, see my article Plant-Based Diet: Claims, Evidence, and…What do the Scriptures Say?

WARNING: changes in dietary patterns can significantly impact the function of certain medications–discuss any significant dietary changes or use of supplements with your medical provider.

According evidence cited in the research: those following a plant-based diet on average experienced:

Lower chronic disease rates and lower mortality (death) rates:

  • Lower overall rates of death (mortality) by 10-20% for a variety of causes versus those of similar age and characteristics (Le & Sabate, 2014; McEwen & Bingham, 2019)
  • Lower overall rates of chronic illness due to a variety of causes versus those of similar age and characteristics (McEwen & Bingham, 2019)
  • 68% less deaths from cardiovascular and cerebrovascular events versus those of similar age and characteristics (Le & Sabate (2014)

Lower rates of certain cancers*, lower overall rates of death from cancer:

  • 8% Reduction in total cancer mortality rates for vegetarians versus meat eaters (Dinu, Abbate, Gensini, Casini, & Sofi, 2017)
  • 15% reduction in total cancer mortality rates for adherents of vegan diets versus meat eaters (Dinu et al., 2017)
  • 50% reduction in colon cancer rates versus meat eaters (Le & Sabate, 2014)
  • 23% reduction in the cancers of the digestive tract versus meat eaters (Le & Sabate, 2014)
  • 48% reduction in breast cancer death rates versus meat eaters (Le & Sabate, 2014)
  • 35% reduction in prostate cancer risk versus meat eaters (Le & Sabate, 2014)
  • * Exception: Urinary tract cancer rates were increased by 78% for vegans versus meat eaters (Le & Sabate, 2014)
Brown Rice and Beans with Vegetables, Endless Combinations that are Cheap, Quick, and Delicious!

Lower heart disease risk and lower rates of death from heart disease

  • 23% reduction in mortality rates from heart disease for vegetarians versus meat eaters (Le & Sabate, 2014)
  • 34% reduction in mortality rates from heart disease for pesco-vegetarians (no meat except fish) versus meat eaters (Key et al., 1999, as cited in Harland & Gartland, 2016)
  • 42% reduction in mortality rates from heart disease for vegans versus meat eaters (Le & Sabate, 2014)
  • 10-15% reduction in total cholesterol and LDL cholesterol by becoming a vegetarian!! (Ferdowsian & Barnard, 2009 as cited in Harland & Gartland, 2016)
  • 15-25% reduction in total cholesterol and LDL cholesterol by becoming a vegan!! (Ferdowsian & Barnard, 2009 as cited in Harland & Gartland, 2016)
  • 55% reduced risk of developing clogged blood vessels of the heart (ischemic heart disease) for vegan males versus meat eaters (Le & Sabate, 2014)
  • 55% reduced risk of developing high blood pressure for vegetarians versus meat eaters (Le & Sabate, 2014)
  • 75% reduced risk of developing high blood pressure for vegans versus meat eaters (Le & Sabate, 2014)

Lower diabetes risk, improved health for diabetics

  • Lower A1C levels for diabetics that adopt a plant-based diet, for some diabetics lowering to non-diabetic levels! (Dinu et al., 2017; Wright, Wilson, Smith, Duncan, & McHugh, 2017)
  • Vegan whole-foods (non-processed) diets are superior to the American Diabetic Association’s recommended diet for lowering A1C levels in diabetics (Olfert & Wattick, 2018).
  • 74% lower risk of diabetes for lifelong vegetarians versus meat eaters (Vang et al., 2008 as cited in Olfert & Wattick, 2018).
  • 53% lower risk of diabetes for those that switch to a vegetarian diet versus meat eaters (Chiu, Pan, Lin, & Lin, 2018 as cited in Olfert & Wattick, 2018)
  • Less neuropathy pain! Diabetic persons who adopted a vegan diet saw significant reductions in neuropathic pain when supplementing with vitamin B12 versus minimal improvement for meat eaters supplementing with vitamin B12 (Olfert & Wattick, 2018)
  • Improved kidney health for diabetics that switch to a vegan diet with less urine protein and improved creatinine clearance (Olfert & Wattick, 2018)
  • Reduced and even elimination of insulin and medication dependence for diabetics that adopted vegetarian or vegan diets (Olfert & Wattick, 2018)
Bean Soups and Whole Grain Breads: Filling and High in Nutrients, Fiber and Protein

A Leaner, meaner? (if that’s your thing) you

  • 17 lbs lower body weight on average for vegetarian males versus meat eating males (Pilis, Stec, Zych, & Pilis, 2014)
  • 7 lbs lower body weight on average for vegetarian females versus meat eating females (Pilis et al., 2014)
  • Lower BMI on average for vegans of 23 versus meat eaters (meat eaters averaged 28) (Pilis et al., 2014)
  • Lower BMI on average for vegetarians of 26 versus meat eaters (averaged 28) (Pilis et al., 2014)

Superior digestive system health

  • Lower risk of diverticular disease including diverticulitis (Appleby & Key, 2016, as cited in McEwen & Bingham, 2019)
  • Less constipation and more regular bowel movements (McEwen & Bingham, 2019)
  • Less liquid stools for those that suffer from loose stools (McEwen & Bingham, 2019)
  • Improved levels of healthy gut microbes due to increased pre-biotic intake (McEwen & Bingham, 2019)
  • Superior nutrient and antioxidant intake including the following: thiamin, folate, vitamin C, carotene, potassium and vitamin E versus the general population (Harland & Gartland, 2016)
Smoothies are an Easy Way to Start the Day–Oatmeal, Flaxeed, Fruits, Vegetables (and a side of coffee–just sayin’)

For further reading

Outside Links: These Sites Have Motivated and Helped Me Along the Way

https://nutritionfacts.org/: A great website with lots of plant-based diet articles, evidence-based research findings, recipes and more, from the author of the book How Not to Die, Dr. Gregor

Bluezones.com: Recipes, articles and inspiration touching not only on diet but entire lifestyle changes from the team that researched five global zones known for healthy, long-lived populations

Forksoverknives.com: Success stories, show casing of leaders in the plant-based movement, recipes, articles from the site inspired by the documentary of the same name

Men’s Journal Article on Vegan Athletes: This is one example of many online articles demonstrating you do not have to give up strength and fitness goals when you go plant-based

References:

Dinu, M., Abbate, R., Gensini, G. F., Casini, A., & Sofi, F. (2017). Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical reviews in food science and nutrition, 57(17), 3640-3649. doi: 10.1080/10408398.2016.1138447

Harland, J., & Garton, L. (2016). An update of the evidence relating to plantbased diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin, 41(4), 323–338. https://doi-org.lopesalum.idm.oclc.org/10.1111/nbu.12235

Le, L. T., & Sabaté, J. (2014). Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients, 6(6), 2131–2147. doi:10.3390/nu6062131

McEwen, B., & Bingham, M. (2019). Vegan diet and chronic disease: A brief report. Journal of the Australian Traditional-Medicine Society, 25(2), 77–79. Retrieved from http://search.ebscohost.com.lopesalum.idm.oclc.org/login.aspx?direct=true&db=a2h&AN=137322002&site=ehost-live

Olfert, M. D., & Wattick, R. A. (2018). Vegetarian Diets and the Risk of Diabetes. Current diabetes reports, 18(11), 101. doi:10.1007/s11892-018-1070-9

Pilis, W., Stec, K., Zych, M., & Pilis, A. (2014). Health benefits and risk associated with adopting a vegetarian diet. Roczniki Panstwowego Zakladu Hygieni, 65(1), 9-14. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/24964573

Wright, N., Wilson, L., Smith, M., Duncan, B., & McHugh, P. (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutrition & diabetes, 7(3), e256. doi:10.1038/nutd.2017.3

%d bloggers like this: