Credit: Physicians Committee for Responsible Medicine
- “A plant-based diet leads to twice as much weight loss as a traditional diabetes diet, according to research presented at the American Diabetes Association’s 77th Scientific Sessions and published in the Journal of the American College of Nutrition. Researchers compared weight loss for 74 patients with type 2 diabetes on either a vegetarian or non-vegetarian diet of equal caloric value. Those in the vegetarian group lost twice as much body weight and reduced their fat in and around their muscles at a higher rate, compared with the non-vegetarian group. The vegetarian group also experienced more energy and satiety during the dietary intervention. The authors note fat reduction in the cells improves insulin sensitivity and thus more efficient metabolic rates.”
Kahleova H, Klementova M, Herynek V, et al. The effect of a vegetarian vs conventional hypocaloric diabetic diet on thigh adipose tissue distribution in subjects with type 2 diabetes: a randomized study. J Am Coll Nutr. Published online June 10, 2017.
Reprinted from Good Medicine, Summer 2017, Physicians Committee for Responsible Medicine
- “A diet high in fiber from plant-based foods can enhance the activity and composition of the gut microbiota. According to a recent article published in Practical Diabetology, a diet high in whole grains, legumes, fruits, and vegetables can reduce inflammation and prevent obesity and diabetes by enhancing the growth of healthy bacteria. A diet high in fat and animal products can lead to overgrowth of bacteria that cause inflammation and increase the risk of diabetes and certain types of cancer. Other healthy lifestyles choices such as exercising, getting enough sleep, and managing stress can also help. However, most experts agree that nutrition plays the most prominent role in improving gut health.”
Jardine M. The relationship between microbiota and the environment, nutrition and metabolic disease. Pract Diabetol. 2017;36:6-14.
- “Vegetarian diets lower risk for diabetes, according to a meta-analysis published in Nutrients. Researchers reviewed 13 studies that compared vegetarian with non-vegetarian diets and diabetes incidence rates. Results showed that those who followed vegetarian diets had less diabetes risk, with a further reduction in those who followed vegan diets. Researchers attribute the reduced risk to improved insulin sensitivity, lower BMIs, improved HbA1c levels, and increased consumption of whole grains, fruits, and vegetables.”
Lee Y, Park K. Adherence to a vegetarian diet and diabetes risk: a systematic review and meta-analysis of observational studies.Nutrients. 2017;9:603-614.
- “A fiber-rich diet lowers the risk for knee osteoarthritis, according to findings published in the Annals of the Rheumatic Diseases. Researchers reviewed and compared x-ray evidence and arthritic symptom reports with fiber intake and lifestyle data from Osteoarthritis Initiative (OAI) and the Framingham Offspring cohort study. Those who consumed the highest amounts of fiber from the OAI and Framingham studies had a 30 percent and 61 percent lower risk for knee arthritis, respectively, compared with those who consumed the least. Researchers contribute the reduced risk to fiber’s role in lowering both BMI and inflammatory compounds in the blood.”
Dai Z, Niu J, Zhang Y, Jacques P, Felson DT. Dietary intake of fibre and risk of knee osteoarthritis in two US prospective cohorts. Ann Rheum Dis. Published online May 23, 2017.
- “Swapping beef for beans would help the United States reach targeted greenhouse gas emission reductions, according to a report published in Climatic Change. Researchers compared simulated net emissions of legume production, subtracted those from average beef production rates, and used U.S. reduction goals for 2020 as a reference. Based on the results, legume substitution could account for 46 to 74 percent of the required reductions. Forty-two percent less cropland would be needed as well. International surveys and increased availability of plant-based options demonstrate a willingness to make dietary changes for environmental benefits.”
Harwatt H, Sabaté J, Eshel G, Soret S, Ripple W. Substituting beans for beef as a contribution toward US climate change targets. Clim Change. Published online May 11, 2017.
- “A whole-food, plant-based diet is best for reducing weight and cholesterol, according to a study published in Nutrition & Diabetes. Researchers tracked weight and cholesterol levels for 65 overweight participants who also had at least one other metabolic condition (e.g., heart disease, type 2 diabetes) and randomized half into a low-fat, vegan dietary intervention group with no calorie restrictions and the other half into “normal care.” The vegan group experienced more weight loss and greater cholesterol reductions, compared with the control group. Those who followed the plant-based diet lost 12.1 and 11.5 kg at 6 and 12 months, respectively, and reduced their total cholesterol by 27.1 and 15.5 mg/dL at 6 and 12 months, respectively. These findings suggest plant-based diets offer safe and effective treatments for overweight and related risk factors without calorie restriction.”
Wright N, Wilson L, Smith M, Duncan B, McHugh P. The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutr Diabetes. 2017;7:e256.
- “A study published in JAMA linked eating too much meat and too few vegetables to early death from disease. Researchers observed consumption of 10 foods linked to cardiometabolic diseases (e.g., heart disease, stroke, diabetes) and tracked mortality rates from the National Health and Nutrition Examination Surveys. Results showed that almost half of all deaths from cardiometabolic diseases are associated with low intakes of fruits and vegetables and high intakes of sodium, sugary beverages, and processed meats. The authors stress these findings should inform revised policies to lead to more effective disease treatment and prevention through improved clinician education, lifestyle counseling, and improved access to healthful foods.”
Micha R, Peñalvo JL, Cudhea F. Association between dietary factors and mortality from heart disease, stroke, and type 2 diabetes in the United States. JAMA. 2017;317:912-924.
- “Dietary choices contribute to colorectal cancer risk more than genetic factors, according to a study published in Scientific Reports. Researchers followed 4,080 participants from the MCC-Spain case-control study and analyzed risk factors, including red meat and vegetable intake and cancer rates. Changes in lifestyle, such as achieving a healthful weight or consuming less meat and more vegetables, influence cancer risk more than genetics. The authors hope these findings lead to more effective treatment and prevention.”
Ibáñez-Sanz G, Díez-Villanueva A, Alonso MH, et al. Risk model for colorectal cancer in Spanish population using environmental and genetic factors: results from the MCC-Spain study. Sci Rep. Published online February 24, 2017.
- “Increased fruit and vegetable consumption decreases the risk for cardiovascular disease, cancer, and premature mortality, according to a new review published in the International Journal of Epidemiology. After reviewing 95 studies, researchers concluded that eating just 2.5 servings of fruits and vegetables combined per day could reduce one’s risk for heart disease, stroke, all-cause mortality, and cancer by 8, 16, 8, and 10 percent, respectively. Eating 7.5 servings of fruits and vegetables per day offered the greatest protection against cancer, while eating 10 servings offered the greatest protection against heart disease, stroke, and premature death from any cause. These amounts are well above the common recommendation of 5 servings per day.
Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality–a systematic review and doseresponse meta-analysis of prospective studies. Int J Epidemiol. Published online February 22, 2017.
- “Increased fruit and vegetable intake improves psychological well-being in young adults who reported depressive symptoms, anxiety, and other similar outcomes, according to a study published in PLoS One. Researchers assigned 171 participants (18-25 years old) to one of three groups: a control group, a group that received reminders via text message to consume more fruits and vegetables, and a dietary intervention group with additional daily servings of fruits and vegetables. Those in the dietary intervention group increased their vitality and motivation when compared to groups that consumed fewer fruits and vegetables. The authors call for more interventions that provide fruits and vegetables, in addition to nutrition education, to improve psychological health across this population.”
Conner TS, Brookie KL, Carr AC, Mainvil LA, Vissers MC. Let them eat fruit! The effect of fruit and vegetable consumption on psychological well-being in young adults: A randomized controlled trial. PLoS One. 2017;12:e0171206.