Komal Rastogi, Health Coach

09/14/2023

Plant-Based Diets Reduce Mortality Among Lung Cancer Patients

A plant-based diet was found to reduce the risk of cancer-related death in individuals diagnosed with lung cancer, according to a new study at the Shengjing Hospital of China Medical University. Among 447 patients with newly diagnosed lung cancer, those who closely adhered to a healthful plant-based diet, limiting processed and animal-based foods, had a 34% reduced risk of dying from their lung cancer.1 Plant-based diets have also been shown to be particularly protective against digestive cancers, such as pancreatic and colorectal cancer.2

References

1. Wang Q, Cui Q, Gao JP, Zhao YH. Plant-based dietary patterns and lung cancer mortality: a perspective cohort study. Food Funct. 2023. doi:10.1039/d3fo01803b

2. Zhao Y, Zhan J, Wang Y, Wang D. The relationship between plant-based diet and risk of digestive system cancers: a meta-analysis based on 3,059,009 subjects. Front Public Health. 2022;10:892153. doi:10.3389/fpubh.2022.892153

09/07/2023

Plant-Based Diets High in Fruit Reduce Inflammation in Postmenopausal Women

A diet rich in fruits and vegetables reduces inflammation in postmenopausal women, according to new research out of New Zealand. Researchers looked for 15 signs of inflammation and found that diets high in foods including vegetables, tea and coffee, and especially fruit reduced inflammation among the women studied. A high-carbohydrate, high-fruit diet greatly outperformed a fast-food-heavy diet.

References

Ilesanmi-Oyelere BL, Kruger MC. Associations between dietary patterns and an array of inflammation biomarkers and plasma lipid profile in postmenopausal women. BMC Women’s Health. 2023;23(1):1-8. doi:10.1186/s12905-023-02417-w

08/31/2023

Plant-Based Diets Reduce Cholesterol

A new meta-analysis shows that vegetarian and vegan diets significantly reduce total and LDL cholesterol, which are important risk factors for cardiovascular disease. The analysis included 30 high-quality randomized control trials from over the last 43 years. This study confirms the results of prior meta-analyses.

References

1. Koch CA, Kjeldsen EW, Frikke-Schmidt R. Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials. Eur Heart J. 2023;00:1-16. doi:10.1093/eurheartj/ehad211

2. Wang F, Zheng J, Yang B, Jiang J, Fu Y, Li D. Effects of vegetarian diets on blood lipids: a systematic review and meta-analysis of randomized controlled trials. J Am Heart Assoc. 2015;4:e002408. doi:10.1161/JAHA.115.002408

3. Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030

06/12/2023

New European Recommendations for Diabetes Management Emphasize Plant-Based Diets

New recommendations for the dietary management of diabetes from the European Association for the Study of Diabetes put plant-based foods front and center. These new recommendations, which are based on several large meta-analyses and systematic reviews, emphasize minimally processed plant foods, consuming ample fiber, and avoiding meat. Low-carbohydrate diets like the ketogenic diet were discouraged for lack of efficacy and safety concerns.

For a more in-depth summary, read our news release here.

References

Reynolds A; The Diabetes and Nutrition Study Group (DNSG) of the European Association for the Study of Diabetes (EASD). Evidence-based European recommendations for the dietary management of diabetes. Diabetologia. Published online April 17, 2023. doi:10.1007/s00125-023-05894-8

05/30/2023

Inflammatory Diets Increase Risk of Non-Alcoholic Fatty Liver Disease

Diets high in pro-inflammatory foods like red and processed meat increase the risk of non-alcoholic fatty liver disease (NAFLD), according to new research from the UK Biobank cohort. Results from this group of 171,000 participants found that those whose diet was moderately or very pro-inflammatory were significantly more likely to develop NAFLD than those with anti-inflammatory diets.1 Whole food, plant-based diets are high in anti-inflammatory foods, including berries and fruit, tea, mushrooms, and cruciferous and other vegetables.

These findings are consistent with the 2005-2010 National Health and Nutrition Examination Survey, which also found that adherence to a healthful plant-based diet was protective against NAFLD.2

References

1. Petermann-Rocha F, Wirth MD, Boonpor J. Associations between an inflammatory diet index and severe non-alcoholic fatty liver disease: a prospective study of 171,544 UK Biobank participants. BMC Med. 2023;21(1):123. doi:10.1186/s12916-023-02793-y

2. Mazidi M, Kengne AP. Higher adherence to plant-based diets are associated with lower likelihood of fatty liver. Clin Nutr. 2019;38(4):1672-1677. doi:10.1001/jamainternmed.2022.6444Akhtar

05/15/2023

Plant-Based Diets Reduce Risk of Osteoporosis in Older Adults

Older adults who eat a plant-based diet may reduce their risk of osteoporosis, according to a new study published in the journal Osteoporosis International. Researchers evaluated the diets of almost 10,000 adults over the age of 60 and took ultrasounds of their bones. People who ate a healthy plant-based diet had higher bone mineral density than those eating animal foods. This study also found a clear dose-response relationship, with healthier, plant-based diets being most protective against osteoporosis.1

Previous research supports these findings. Eating a healthy, plant-based diet with adequate calcium and vitamin D has been found to protect against osteoporosis. The totality of evidence suggests that a plant-based diet is beneficial to bone health, not detrimental.2,3

References

1. Hu J, Li Y, Wang Z, et al. Association of plant-based dietary patterns with the risk of osteoporosis in community-dwelling adults over 60 years: a cross-sectional study. Osteoporos Int. Published online March 1, 2023. doi:10.1007/s00198-023-06700-2

2. Ghadiri M, Cheshmazar E, Shateri Z, et al. Healthy plant-based diet index as a determinant of bone mineral density in osteoporotic postmenopausal women: a case-control study. Front Nutr. 2023;9:1083685. doi:10.3389/fnut.2022.1083685

3. Hsu E. Plant-based diets and bone health: sorting through the evidence. Curr Opin Endocrinol Diabetes Obes. 2020;27(4):248-252. doi:10.1097/MED.0000000000000552

05/02/2023

High-Carbohydrate Diet, Whole Grains, and Soy Products Improve Fertility and Pregnancy

Nutrition can influence female fertility, potentially improving rates of successful in vitro fertilization and natural pregnancy. New evidence shows that a plant-based diet may be the most advantageous for reproductive health. A diet high in carbohydrates and rich in whole grains increased rates of pregnancy and live birth, according to a new review of studies published in Reproductive Toxicology. Soy products improved pregnancy outcomes, while animal protein was linked to ovulatory disorders. These findings suggest strong benefits of a plant-based diet for reproductive health, though more research is needed to confirm these findings.

References

Budani M, Tiboni GM. Nutrition, female fertility and in vitro fertilization outcomes. Reprod Toxicol. 2023;118:108370. doi:10.1016/j.reprotox.2023.108370

04/21/2023

Magnesium-Rich Plant Foods Are Beneficial for the Brain

Diets high in magnesium-containing plant foods may be protective against brain matter loss associated with age, according to a new study published in The European Journal of Nutrition. This study conducted in the UK followed approximately 6,000 participants above the age of 40 and found that those who consumed magnesium-rich foods, like leafy greens and nuts, had larger brain volumes and better brain health, particularly when these foods were consumed over several years. This effect was particularly significant among premenopausal women.1 Other studies have suggested that plant-based diets may improve cognition, executive function, and memory, possibly by reducing inflammation.2

References

1. Alateeq K, Walsh E, Cherbuin N. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable s*x differences. Eur J Nutr. Published online March 10, 2023. doi:10.1007/s00394-023-03123-x

2. Ramey M, Shields G, Yonelinas A. Markers of a plant-based diet relate to memory and executive function in older adults. Nutr Neurosci. 2022;25(2):276-285. doi:10.1080/1028415X.2020.1751506

04/02/2023

Oral Contraceptives Containing Progestogens Are Linked to Breast Cancer

Advanced glycation end-products (AGEs) are compounds formed when foods, especially animal products, are cooked using high heat under dry conditions. Researchers have theorized that a diet low in AGEs (such as a vegan diet) can reduce hot flashes in postmenopausal women. A new study published in the journal Maturitas asked participants to eat a low-fat, vegan diet for 12 weeks and include a daily serving of soybeans. This group had 88% fewer moderate-to-severe hot flashes than those who continued eating their normal diet. While there are many possible explanations for this benefit, including the isoflavones in soy, these fewer hot flashes may be due, in part, to consuming fewer AGEs on a vegan diet.

References

Kahleova H, Znayenko-Miller T, Uribarri J, et al. Dietary advanced glycation end-products and postmenopausal hot flashes: a post-hoc analysis of a 12-week randomized clinical trial. Maturitas. Published online March 24, 2023.

03/16/2023

Brittany Jaroudi was struggling with high cholesterol, high blood pressure, and obesity at only 25 years old. After seeing "Forks Over Knives," she turned things around in a big way.

03/15/2023

Plant-Based Diets Reduce Risk of Obesity for Those Genetically Predisposed

Plant-based diets reduce the risk of obesity among adults who are genetically predisposed to the disease, according to research published in Nutrients. Plant-based diets were associated with the lowest body fat and the least propensity to develop obesity when compared to high-protein or low-energy intake diets. High-fiber, plant-based diets lower inflammation, help you feel full faster, and offer phytochemicals and other nutrients linked to less body fat.

References

Daily JW, Park S. Association of plant-based and high-protein diets with a lower obesity risk defined by fat mass in middle-aged and elderly persons with a high genetic risk of obesity. Nutrients. 2023;15(4):1063-1082. doi:10.3390/nu15041063

02/23/2023

https://youtu.be/dpHhBAnfKn0

With promises like rapid weight loss, lower triglycerides, and reduced A1c and fasting blood glucose value, sure, low-carb diets, particularly the ketogenic ...