In this modern age, we are continually bombarded with the latest and greatest diet that claims to be the Holy Grail of our health needs. Often these fad diets are not what they seem and can do more harm than good. To live a long and healthy life, leading health authorities advocate going back to basics.
Following a plant-based diet has a big effect on one's well being. Here's how meat-free eating will protect you from leading killers:
Cancer
Plant-based diets rich in fiber and antioxidants protect against cancer, and studies indicate that vegetarian and vegan diets can minimize overall cancer risk by 8-15%.
Animal products are higher in saturated fat, which is associated with a higher incidence of some cancers, and in particular red meat greatly raises the risk of lung, pancreatic, colorectal, breast, prostate, and other cancers. One study concluded that every three-ounce portion of red meat consumed daily raises the risk of colorectal, pancreatic, and prostate cancer by as much as 17%.
Heart Disease and Stroke
Plant-based diets are lower in saturated fat, which has been shown to raise the risk of heart disease and stroke. Vegan and vegetarian foods are both naturally rich in fiber, antioxidants, and potassium, consistent with reduced stroke rates and heart disease.
A new study showed that a plant-based diet decreases the risk of heart disease by as much as 25%, and earlier evidence suggests that a meat-free diet can also cure current heart disease.
Diabetes
Plant-based diets are associated with a substantially decreased risk of diabetes. One explanation is that people who eat a plant-based diet are less likely to be obese, the leading risk factor for diabetes.
Studies find that vegans and vegetarians have the lowest body mass index (BMI). BMI increases as the number of animal foods in the diet increases, and omnivores have the greatest prevalence of overweight and obesity.
A plant-based diet also improves insulin sensitivity and glycemic control, and even studies that controlled for weight as a factor still showed a lower risk of diabetes among vegans and vegetarians.
Alzheimer's Disease
Fruits and vegetables have a preventive impact against cognitive dysfunction and dementia, and high consumption of meat, particularly red and processed meat, is associated with an increased risk of dementia.
In one study, the high consumption of saturated fat doubled the incidence of Alzheimer's disease and the lower risk associated with unsaturated fats, such as those present in avocados, olives, nuts, and seeds.
Vegetarian diets high in fruits, vegetables, nuts, seeds, and legumes boost focus and defend against cognitive deterioration, and some evidence suggests that a plant-based diet will slow down and potentially restore memory loss.
