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/ Source: TODAY
by Kristin Kirkpatrick
Veganism is trending. In the past year, several professional athletes and celebrities have come out promoting a plant-based diet. New vegan products have emerged in restaurants and grocery store Now, a new study gives even more incentive to try it out.
A technical review covering 11 clinical trials and published in the British Medical Journal compared plant-based diets with other diets in their 50s. They found a plant-based diet that could potentially improve the health of the majority of individuals, especially people living with diabetes.
Though the sample size was small, the results were impressive. Researchers learned the diet significantly improved psychological well-being, quality of life and management of type 2 diabetes.
Additionally, markers that predict cardiovascular disease (such as cholesterol and triglycerides) were also decreased. This was an important finding when you were diagnosed with diabetes.
In six of the reviewed studies, participants reported that they had a high incidence of high blood pressure. Four of the studies compared to plant-based diet to official diabetic associations, recommended in the case of all cases, the plant-based diet was associated with better results.
Anastasios Toumpanakis, the lead author, noted the study of four continents. That indicates the results can most likely be applied to other settings and individuals.
The benefits of a plant-based diet
Dr. Jeffrey Soble, Associate Professor of Cardiology at Rush University Medical Center in Chicago (and a vegan himself) was not involved in the study, but commented that this research only builds on the evidence that a primary plant-based diet is healthy – not only for people with diabetes, but for everyone.
Soble noted we're bombarded with low-carb, high-protein and high-fat diets. Comparably, Soble reported numerous studies show the metabolic benefits of plant-based diets. Recent studies have shown plant-based diets can help to reduce the risk of obesity, certain cancers and early death.
Can be consumed during all stages of life, referencing a 2016 position paper from the Academy of Nutrition and Dietetics that is stated in a vegetarian diet (defined in the paper) ) is appropriate for all stages of life, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood and athletes.
One major benefit of a vegan diet is weight loss. Toumpanakis noted that the following principles have no place in the diet, no calorie intake. Despite that, people experienced weight loss, which has been shown to improve diabetes control.
How to incorporate a plant-based diet
Adapting a vegan diet is not always easy. In fact, the study showed participants struggled with starting it.
Soble stressed the ability to follow a plant-based diet is highly dependent on a few things:
- the diets of the people around you
- how are plant-based foods are
- how are you on vegan cooking
It's important to remember not all vegan foods healthy. After all, most candy and white bread are vegan.
A majority of the studies in the meta-analysis were not only vegan, but low-fat as well. So Soble encourages its patients to focus more on moderate amounts of olive, safflower and canola oils.
As in any healthy diet, it's crucial to decreasing your consumption of white refined grains and sugar, as well as adding fruits, vegetables, and plant-based proteins like beans and vegetables.
If going completely vegan seems to be too difficult, Soble noted any change from the traditional American diet is in the right direction. Starting with a Mediterranean diet would be a very healthy first step, he suggests.
This study, and those that came before, provide strong incentives to reduce animal products in the diet. Talking to your physician, dietitian or someone you know who is already in the diet.
For more healthy living advice, sign up for our Small Thing newsletter. Kristin Kirkpatrick, MS, R.D., is the manager of wellness nutrition services at the Cleveland Clinic Wellness Institute in Cleveland, Ohio. Follow her on Twitter @KristinKirkpat.
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