Is Eating a Plant Based Diet Better for You?

 

A DIET HIGHER IN FOODS BASED ON PLANTATIONS IS POSSIBLE?

Eating fruits and vegetables is generally known to be healthy, but the new Netflix series "You Are What You Eat: A Twin Experiment" demonstrates exactly how swiftly and significantly they may have an impact.

Adult identical twin pairs who took part in a study published in November 2023 are included in the program. All participants ate a diet low in sugar and processed carbs and high in fruits, vegetables, whole grains, and legumes for eight weeks. However, one twin in each pair primarily ingested plant-based meals, while the other twin's diet consisted of dairy, fish, chicken, and eggs.

Another point for plants

Support for plant-rich diets extends beyond this Stanford study. A December 2023 publication in JAMA Network Open revealed that individuals following low-carbohydrate diets, emphasizing plant-based proteins and fats along with whole grains, experienced less weight gain over time compared to those favoring low-carb diets with higher animal product and refined starch content.

Binkai Liu, a research assistant at the Harvard T.H. Chan School of Public Health’s nutrition department and the lead author of the JAMA Network Open study, emphasizes the health benefits of a diet abundant in fresh fruits, non-starchy vegetables, whole grains, nuts, legumes, and plant-based oils.

Recent analyses of earlier studies also affirm the advantages of plant-based diets. One study associated vegetarian diets with a lower risk of heart disease, while another, akin to the twin study, linked vegan and vegetarian diets to lower cholesterol levels and reduced markers of potential heart issues.

Which is more important: more plants or less meat?

In the ongoing debate over the role of meat in diets, studies consistently highlight the health risks associated with excessive meat consumption, especially red and processed meat. However, opinions on whether all meat consumption is detrimental differ. Some experts argue that automatically adopting a vegan diet may pose challenges in obtaining essential nutrients found in animal products. A Mediterranean diet, which includes fish, has also been associated with longevity and better health.

Professor Christopher Gardner suggests that the primary focus should be on incorporating more plant-based foods into one's diet rather than entirely eliminating meat. Even participants with omnivorous diets in his study witnessed drops in cholesterol and body weight, emphasizing the positive effects of including fresh, fiber-rich, and low-saturated fat foods.

A 2017 study further supports this notion, suggesting that even a small daily change—like swapping red or processed meat for nuts or legumes—can result in an 8% to 17% reduction in the risk of early death.

While nutritional needs vary among individuals, the universal consensus in nutrition science appears to be the healthful choice of loading up your plate with plant-based foods.

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