Vegetarian Diet Benefits Heart and Reduces Diabetes Risk

Vegetarian Diet Benefits Heart and Reduces Diabetes Risk

Ditching Meat: A Path to Better Health

woman cutting kiwi

July 26, 2023 – Are you looking to improve your health, lose weight, and lower your cholesterol? Well, new research suggests that adopting a vegetarian diet may be the answer. Not only does this diet offer these benefits, but it also provides better blood sugar control. The findings, published in the journal JAMA Network Open, highlight the potential of vegetarian diets for individuals with heart or vascular diseases, as well as those at high risk of developing them.

Vegetarianism has been on the rise in recent years, with more people opting to exclude meat and fish from their diets. Even mainstream fast-food chains are now offering plant-based alternatives. While vegetarianism has proven to be beneficial for heart health and blood vessels in the general population, little research has been done on people who already have, or are at high risk of, heart disease.

To investigate this further, Tian Wang, a research dietitian at the University of Sydney, conducted a meta-analysis of 20 trials involving 1,878 individuals with cardiovascular disease or at high risk of developing it. The study compared outcomes between those on vegetarian diets and those on other diets, focusing on measures of cholesterol, blood sugar, and blood pressure.

The results were striking. Individuals who followed a vegetarian diet for an average of 6 months experienced significantly greater reductions in cholesterol levels compared to standard therapy. Moreover, the vegetarians in the study saw a drop in blood sugar levels by 0.24% and lost an average of 7.5 pounds. However, the studies did not show a significant reduction in blood pressure.

Interestingly, the greatest improvements in blood sugar and cholesterol were observed in individuals with type 2 diabetes and those at high risk of cardiovascular disease. This highlights the potential protective and synergistic effects of vegetarian diets for the primary prevention of cardiovascular disease.

The studies included in the meta-analysis were conducted between 1990 and 2021, in diverse locations such as the United States, Asia, Europe, and New Zealand. The most common types of vegetarian diets examined were vegan diets (strictly plant-based), lacto-ovo-vegetarian diets (excluding meat, poultry, and seafood, but allowing dairy and eggs), and lacto-vegetarian diets (excluding meat, poultry, seafood, and eggs, but allowing dairy).

While lacto-ovo-vegetarian diets were associated with the greatest reduction in cholesterol levels, it’s worth noting that 4 out of 5 trials required participants to restrict their daily calorie intake. Nevertheless, the overall research provides a moderate level of evidence for the positive effects of vegetarian diets on cholesterol and blood sugar levels.

Not all vegetarian diets are created equal, however. The benefits observed in these studies can be attributed to certain key features of vegetarian diets. Such diets tend to have lower saturated fat content and higher levels of dietary fiber, mono- and polyunsaturated fatty acids, potassium, and magnesium. These dietary factors contribute to the improvement of key risk factors for cardiovascular disease.

However, the authors of the study caution that not all vegetarian diets are necessarily healthy. There is a risk of consuming empty calories and indulging in deep-fried foods that are rich in trans-fatty acids and salt. These factors can potentially increase the risk of developing type 2 diabetes and coronary heart disease. The authors emphasize the importance of consuming minimally processed plant-based whole foods for optimal health outcomes.

In conclusion, adopting a vegetarian diet can bring about positive changes in your cholesterol levels, blood sugar control, and weight, particularly if you have type 2 diabetes or are at high risk of cardiovascular disease. However, it is essential to emphasize the consumption of high-quality minimally processed plant-based whole foods to achieve optimal health benefits. Future well-designed nutrition trials should explore the effects of combining vegetarian diets with optimal pharmacological therapy for individuals with cardiovascular diseases. So, why not consider ditching meat and embracing a healthier, more vibrant lifestyle?

References: – Wang, T., Yang, M., Huang, T., et al. (2023). Association of Vegetarian Dietary Patterns With Cardiovascular Disease Risk Factors: A Systematic Review and Meta-analysis of Randomized Clinical Trials. JAMA Network Open, 6(7), e230889. https://doi.org/10.1001/jamanetworkopen.2022.0889

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