Vegetarian and Plant-Based Diets in Health and Disease Prevention
A study reported in Journal of the American Medical Association showed several benefits of the effects of a low-fat vegan diet on the body’s metabolism.
In this study report by Hana Kahleova, MD, PhD, of the Physicians Committee for Responsible Medicine in Washington, D.C., and colleagues in JAMA Network Open. In a period of 16 weeks of on adults with overweight or obesity placed on a low fat vegan diet lost a average of 13 lbs. (6 kg.). On the other hand over the overweight adults in the control group who made no changes in their diet did not loss any weight during the same period.
Those on the low fat diet we noted to reap other benefits. It was noted that those who where in vegan group where tested to have more energy three hours after eating by burning more calories resulting 14% increase in energy (the thermic effect of food)
It was also noted the more weight the vegan group lost they become more sensitive to insulin (body insulin requirement lesser).
It was also noted among the vegan group there was 34% decrease in fat in the liver cells, and 10.4 % in muscle cell fat.
These changes are all important in reversing type II diabetes which is very common among overweight or obese individuals.
Vegan diet by average have more carbohydrate and fiber and decrease fat, protein and cholesterol intake. Although these participants were permitted to eat as much they desired, the vegan group where noted to have a lower caloric intake. Both groups had a limit on alcoholic beverages to one or two drinks per day for women and men, respectively. All participants were asked to maintain their customary exercise habits and medications unless modified by their personal physicians.
It was also notable in the 16 weeks study of the low fat vegan group of 122 participants only 5 in group dropped out.
This study shows the health benefits of vegan or plant base diet. Even if one does not go vegan it is recommended that one increase the amount of plant based foods and reduce the portions of animal foods products.
A plant-based diet helps maintain a healthy weight. keeping a healthy weight is one of the most important things you can do to reduce your risk for cancer. When it comes to cancer, the only thing more important than maintaining a healthy weight, is not smoking.
This is because excess weight causes inflammation and hormonal imbalance. If you are overweight or obese, your risk is higher for 12 different types of cancer including colorectal, post-menopausal breast, uterine, esophageal, kidney and pancreatic cancers.
If you eat mostly plants, you remove many of the foods that lead to weight gain. Add in exercise and you’re on a path towards weight loss.
Plants are high in fiber. Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits.
Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management.
Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer.
A plant-based diet reduces your risk for other diseases too. The benefits of eating mostly plants are not limited to reducing your cancer risk.
A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses. “Plants give your body what it needs to help fight off infection,” says Andrea Murray, MD Anderson Cancer Center health education specialist. “A plant-based diet strengthens your immune system to protect you against germs and microorganisms.” A healthy immune system is essential for reducing your risk for cancer because it can recognize and attack mutations in cells before they can progress to disease.
Make sure your plant-based meals are healthy
Even a plant-based meal relies on you to avoid the major diet pitfalls, like sugar and fat.
Using healthy cooking methods and knowing how to make the most of your vegetables can help you get all the benefits a plant-based diet offers.
This means deep-fried vegetables are out. So are highly processed foods like crackers and cookies.
Limit sugary desserts as well and make sure you are picking whole grains. Regular pasta, white bread and white rice may be plant products, but they are not made from whole grains. Choose 100% whole wheat pasta and bread, and eat brown rice.
Choosing plants will help all your body’s systems work the best they can.
“We just have to eat plants. They are so important for our body’s long term health,” says Murray.
“My body will not be a tomb for other creatures.” – Leonardo Da Vinci
