Welcome to an exciting insight into the world of vegan nutrition! In this article, we will discover the extraordinary health benefits of a plant-based lifestyle. Whether you’re already vegan or simply interested in how a healthy diet can improve your wellbeing, you’ll learn everything you need to know. Dive into the amazing effects a vegan diet can have on weight, digestion, cholesterol levels, heart health, blood pressure, diabetes and cancer risk.
Vegan and weight: a combination for success
Many people opt for a vegan diet to regulate their weight. A plant-based diet is rich in fiber-rich foods such as fruits, vegetables, whole grains and legumes, which provide a long-lasting feeling of satiety. At the same time, they are low in calories, which can also help you lose weight. A study by the Physicians Committee for Responsible Medicine (PCRM) found that people can lose weight more effectively on a vegan diet without reducing calories. Although the vegan subjects in the study did not reduce their calorie intake, they lost significantly more weight compared to the non-vegan control group. [1] So, what are you waiting for? Give it a try and reach your ideal weight naturally!
Cholesterol levels and heart health: vegan is the key
Our heart is the engine of life, and a vegan diet can help keep it healthy and strong. The cholesterol content in plant-based foods is so negligible compared to animal products that it is not a significant factor. In fact, eating plenty of fruit and vegetables can help to lower blood cholesterol levels and thus prevent heart disease and diabetes. This was also the result of the Oxford Vegetarian Study (OVS). It was shown that vegans (total: 166 mg/dl LDL: 89 mg/dl) have significantly lower blood concentrations of LDL and total cholesterol on average than meat eaters (total: 205 mg/dl LDL: 124 mg/dl). [2] So your heart will thank you if you choose a diet filled with nutrient-rich plant foods.
Blood pressure under control: vegan power
High blood pressure is a widespread problem in our society, but a vegan diet can help to counteract this. This was also shown by a study at Loma Linda University in California, which found that vegans and vegetarians have fewer problems with high blood pressure. In addition to their own research results, the data from the Adventist Health Study-2 (AHS-2) was consulted, clinics were visited and questionnaires on the frequency of food consumed were analyzed. The results showed that vegans and vegetarians have lower systolic and diastolic blood pressure than people on a mixed diet and also need to take significantly less blood pressure-lowering medication. [3] The rich variety of fruits, vegetables, whole grains and nuts in a vegan diet contain many essential nutrients and minerals that can help regulate blood pressure. So, grab a green smoothie and lower your blood pressure naturally!
Diabetes: A plant-based solution
Diabetes is a serious condition, but a vegan diet can help reduce the risk and control blood sugar levels. The results of a randomized clinical trial published in 2020 confirmed that a low-fat plant-based diet can reduce body weight and increase insulin sensitivity. Increased insulin sensitivity allows more glucose to be absorbed from the blood into the cells. This is particularly important in order to avoid permanently elevated blood sugar levels and thus reduce the risk of type 2 diabetes. [4] The Adventist Health Study-2 found that vegans have a 49% lower risk of developing diabetes than people who eat meat. [5] The fiber-rich plant foods support the stability of blood sugar levels and promote a healthy insulin response. Take the first step towards a healthier life and choose the plant-based way.
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Take care of your body. It's the only place you have to live.
Reducing the risk of cancer: the vegan defense
Another remarkable effect of a vegan diet is its ability to reduce the risk of cancer. According to current studies, people who eat a purely plant-based diet have a lower risk of cancer than meat eaters or the general population. In the Adventist Health Study-2, the overall cancer risk of vegans was reduced by 16% compared to mixed diets, which is more than all other diets. In the EPIC-Oxford study, it was 19% compared to people on a mixed diet. [6] An analysis of a total of seven studies came to a similar conclusion, with an approximately 18% lower risk for vegetarians (including vegans) for all types of cancer. [7] In addition, a meta-analysis of a total of 96 studies showed a 15% lower cancer risk for vegans with regard to all types of cancer. [8] The rich array of antioxidants, vitamins and phytonutrients in plant-based foods help the body fight harmful free radicals and promote healthy cell function. [9] Choose your weapons wisely and don’t give cancer a chance!
Conclusion:
The health benefits of a vegan diet are undoubtedly impressive. Weight management, cholesterol reduction, heart health, blood pressure control, diabetes prevention and cancer risk reduction are just some of the positive effects of a plant-based lifestyle. Become part of this movement and discover the amazing power of plants for your health. Start your journey to a more vital and fulfilling life today!
Read more about the secret world of the gut. The benefits of a vegan diet and useful tips to help you maintain a healthy gut.
Disclaimer: This text is in no way a substitute for professional advice from a doctor or pharmacist and must not be used as a basis for independent diagnosis or for starting, changing or stopping treatment of illnesses. Always consult a doctor you trust if you have any health questions or complaints! Greentrinsic accepts no liability for any inconvenience or damage resulting from the use of the information presented here.
Sources:
1 Physicians Committee for Responsible Medicine (2022): Vegan Diet Rich in Legumes Beneficial for Decreased Weight in New Study,(https://www.pcrm.org/news/news-releases/vegan-diet-rich-legumes-beneficial-decreased-weight-new-study); Crosby et al. (2022): Changes in Food and Nutrient Intake and Diet Quality on a Low-Fat Vegan Diet Are Associated with Changes in Body Weight, Body Composition, and Insulin Sensitivity in Overweight Adults: A Randomized Clinical Trial. Journal of the Academy of Nutrition and Dietetics,(https://www.jandonline.org/article/S2212-2672(22)00235-0/fulltext)
2 Bradbury, K.; et al. (2014): Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans. European Journal of Clinical Nutrition,(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3916209); PETA (2021): Can cholesterol levels be lowered with a vegan diet?,(https://www.peta.de/veganleben/cholesterin-ernaehrung-vegan/)
3 Pettersen, B.; et al. (2012): Vegetarian diets and blood pressure among white subjects: results from the Adventist Health Study-2 (AHS-2). Public Health Nutrition,(https://pubmed.ncbi.nlm.nih.gov/22230619/)
4 Kahleova, H.; et al. (2020): Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults. A Randomized Clinical Trial. JAMA Network Open,(https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2773291)
5 Tonstad, S.; et al. (2013): Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutrition, Metabolism and Cardiovascular Diseases,(https://www.nmcd-journal.com/article/S0939-4753(11)00170-0/fulltext)
6 Segovia-Siapco, G.; Sabaté, J. (2019): Health and sustainability outcomes of vegetarian dietary patterns: a revisit of the EPIC-Oxford and the Adventist Health Study-2 cohorts. European Journal of Clinical Nutrition,(https://www.nature.com/articles/s41430-018-0310-z)
7 Huang, T.; et al. (2012): Cardiovascular Disease Mortality and Cancer Incidence in Vegetarians: A Meta-Analysis and Systematic Review. Ann Nutr Metab,(https://www.karger.com/Article/FullText/337301)
8 Dinu, M.; et al. (2017): Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies. Critical Reviews in Food Science and Nutrition,(https://www.tandfonline.com/doi/abs/10.1080/10408398.2016.1138447?journalCode=bfsn20)
9 Meier, S. (2023): Food against cancer. Center of Health,(https://www.zentrum-der-gesundheit.de/krankheiten/krebserkrankungen/ernaehrungs-tipps-bei-krebs/krebs-lebensmittel)
