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Protein from Different Sources Are Linked with Different Impacts on Longevity

While the optimal amount of protein to sustain health is subject to debate, the research is increasingly clear that protein from different sources has different impacts on health. This systematic review attempted to investigate how varied protein diets (total/animal/plant protein) impact the mortality rate. After assessing the results from 31 different studies, the researchers found that eating more total protein and plant protein are both linked to a lower risk of deaths from all causes. In particular, those who eat more plant proteins were at a lower risk of death caused by heart diseases. However, eating more animal protein did not appear to be related to lower mortality. Additionally, higher total protein intake is not associated with a lower death rate caused by cancer.
BMJ. 2020 July 22; 370. doi:10.1136/bmj.m2412 (Naghshi S et al.)

Vegetarians Have Lower Risk of Stroke

Vegetarians tend to be healthier than their meat-eating counterparts, though some are at risk of falling short on Vitamin B12 (found in animal foods or in supplements). In this study, researchers followed more than 13,000 adults in Taiwan for up to 9 years to see how vegetarianism related to stroke risk. Vegetarians had a significantly lower risk of stroke compared with people who ate meat and fish. Interestingly, when comparing vegetarians who get adequate vitamin B12 with vegetarians who fall below vitamin B12 recommendations, it was only the subgroup of vegetarians with inadequate vitamin B12 (less than 2.4 μg) that had a lower risk of stroke.
Neurology. 2020 Mar 17;94(11):e1112-e1121. doi: 10.1212/WNL.0000000000009093. Epub 2020 Feb 26. (Chiu THT et al.)

Focus on Culture, Flavor, & Affordability May Help Drive Interest in Plant-Based Diets in Black Communities

There is overwhelming research supporting the health benefits of healthy plant-based diets, yet researchers wonder how this evidence translates to Black communities. In this review, the authors note that “the diets of Blacks were historically predominantly plant-based in Africa, and elements of that are still seen in some of today’s cultural cuisine.” Some recommendations from this review include gradually increasing intake of healthy plant-based foods, gradually decreasing intake of animal-based foods, providing culturally-appropriate interventions, providing flavorful, low-cost plant-based options, and focusing on healthy foods that are already regularly enjoyed in Black cuisine (such as leafy greens, tubers, and okra).
Nutrients. 2019 Dec 2;11(12). pii: E2915. doi: 10.3390/nu11122915. (Sterling SR et al.)

Eating a Plant-Based Diet for 5 Weeks Can Lower 10-Year Heart Disease Risk

Lifestyle changes can have a measurable impact on health, even after a short period of time. In this study, 36 African American participants in Chicago ate a completely plant-based diet for 5 weeks and had their heart disease (specifically, atherosclerotic cardiovascular disease) 10-year risk scores calculated both before and after the study. After eating the plant-based diet, the 10-year heart disease risk was reduced by 19.4%, “bad” LDL cholesterol was lowered by 14%, and their systolic blood pressure (the top number in a blood pressure reading) was lowered by 10 mm Hg.
Circulation. 2019 Nov 11;140:A16318 (Fugar S et al.)

Healthy Diets Linked with Healthy Gut Microbiome in Patients with Intestinal Issues

The species of bacteria that live in our gut are thought to impact our health, so researchers wonder if diet might impact the gut microbiome of people burdened by intestinal disorders. In this study, researchers analyzed the gut microbiome of 4 different groups of people (including a general population, patients with Crohn’s disease, patients with ulcerative colitis, and patients with irritable bowel syndrome). They found that diets rich in bread, legumes, fish, and nuts were linked with lower levels of inflammatory markers and lower levels of potentially harmful aerobic bacteria. On the other hand, diets rich in meat, fast food, and sugar were linked with higher inflammatory markers. (Note that findings presented at meetings are considered preliminary until published in a peer-reviewed journal.)
Presentation at UEG Week Meeting. Barcelona. October 21, 2019. (Bolts L et al.)

Healthy Diet in Midlife Linked with Lower Risk of Cognitive Impairment Later in Life

Eating a healthy diet in mid-life can pay dividends in later decades. In this study, researchers analyzed the eating habits of 16,948 middle-aged adults in China, then assessed their brain function 20 years later. Those most closely following a Mediterranean diet or a Plant-Based Diet were 33% and 18% less likely to have cognitive impairment than those not following those diets. Other healthy diets, including the DASH diet and the alternative Healthy Eating Index, were also linked with significantly lower risks of cognitive impairment.
American Journal of Clinical Nutrition. 2019 Oct 1;110(4):912-920. doi: 10.1093/ajcn/nqz150. (Wu J et al.)

Whole-Food Plant-Based Diet Linked with Weight Loss, Healthier Gut Microbiome

Researchers randomly assigned 148 overweight and obese adults to a low-fat vegan diet, or to continue their usual diet for 16 weeks. Those in the vegan group lost about a pound per week, and also lost a significant amount of body fat. Additionally, the vegan group (who ate lots of legumes, fruits, vegetables, and nuts) also had higher levels of beneficial bacteriodetes in their gut. This may partially explain some of the health benefits of plant-based diets, because people with diabetes, insulin resistance, and inflammation tend to have low levels of bacteriodetes. (Note that findings presented at meetings are considered preliminary until published in a peer-reviewed journal.)
Presentation at European Association for the Study of Diabetes 2019 Annual Meeting. Barcelona, Spain. September 17, 2019.

Plant-Based Diets Linked with 23-30% Lower Risk of Type 2 Diabetes

Plant-based diets, which emphasize healthy plant foods like whole grains, legumes, vegetables, nuts, and fruits, and de-emphasize or eliminate animal foods like meat, dairy, and eggs, are gaining popularity among people with all sorts of dietary preferences. In this study, researchers analyzed the results of 9 observational studies totaling 307,099 participants to see how plant-based diets (including both vegan and vegetarian diets) relate to type 2 diabetes risk. Those most closely following plant-based diets had a 23% lower risk of developing type 2 diabetes across the study periods. When healthy plant-based foods, such as whole grains and vegetables, were included in the definition of plant-based, the relationship was even stronger, at a 30% lower risk.
JAMA Internal Medicine. 2019 Jul 22. doi: 10.1001/jamainternmed.2019.2195. [Epub ahead of print] (Qian F et al.)

Mediterranean and Vegetarian Diets Can Improve Cholesterol in People with Type 2 Diabetes

Poor cholesterol is a risk factor for heart disease, but dietary approaches can be used to keep cholesterol in check. In this review, researchers analyzed 52 randomized controlled trials (the “gold standard” of nutrition research) encompassing 5,360 people with type 2 diabetes, to determine the relationship between diet and cholesterol. They found that vegetarian diets most effectively reduced LDL (“bad”) cholesterol compared with control diets, and that the Mediterranean diet was the overall most effective diet to treat poor cholesterol, raising HDL (“good”) cholesterol and lowering triglycerides (a type of fat in the blood that is a risk factor for heart disease when elevated).
European Journal of Epidemiology. 2019 Jun 14. doi: 10.1007/s10654-019-00534-1. [Epub ahead of print] (Neuenschwander M et al.)

Meatless Meals Linked with Lower "Bad" Cholesterol

High cholesterol is a risk factor for heart disease, and it can be easily impacted by food choices. In this study, researchers randomly assigned more than 100 adults to a high saturated fat diet (with lots of butter and fatty dairy) that was meatless, chicken-based, or red meat-based, or a low saturated fat diet (with lowfat dairy) that was meatless, chicken-based, or red meat-based. In both groups, people followed each variation (meatless, chicken-based, or red meat-based) for 4 weeks each, in a random order. Regardless of the protein source, those in the higher saturated fat diet groups had significantly higher levels of total cholesterol and “bad” (LDL) cholesterol. Additionally, those in the meatless group (who got their protein from soy, eggs, legumes, nuts, and dairy) had significantly lower “bad” (LDL) cholesterol than those in the chicken or red meat groups, with no significant differences observed between chicken and red meat on cholesterol.
American Journal of Clinical Nutrition. 2019 Jun 4. pii: nqz035. doi: 10.1093/ajcn/nqz035. [Epub ahead of print] (Bergeron N et al.)

Plant-Based Diet Linked with Higher Antioxidant Levels, Healthier Fat Distribution

Biomarkers in blood, urine, and fat tissue can provide valuable insight into a person’s diet. In this study, researchers took samples of blood, urine, and fat tissue of more than 800 volunteers. They analyzed the participants diets and divided them into 5 categories: vegan, lacto-ovo-vegetarian, pescatarian, semi-vegetarian, and non-vegetarian. Researcher found that vegans had a significantly higher concentration of antioxidants than non-vegetarians. The results were similar, but less significant, for the other vegetarian groups. They also found that vegans and vegetarians had less saturated fat and more omega-3 fats in their blood than non-vegetarians. The healthier fat distribution and higher concentration of antioxidants and other biomarkers in the vegetarian and vegan groups may help explain some of the benefits of plant-based diets.
The Journal of Nutrition. 2019 Apr 1;149(4):667-675. doi: 10.1093/jn/nxy292. (Miles FL, et al.)

Small Amounts of Red and Processed Meat Linked with Cardiovascular Death

Seventh-Day Adventism is a religion which promotes a vegetarian diet and overall healthy lifestyle as a spiritual practice. In this study, researchers followed a cohort of over 90,000 Seventh-Day Adventists for an average of about 12 years and analyzed their consumption of red and processed meats. They found that participants who ate the most red and processed meat tended to be less physically active, were more likely to smoke tobacco and drink alcohol, and had a lower intake of fruits, vegetables, legumes, and whole grains than the participants who ate no meat at all. Compared to vegetarians, participants who ate red and processed meat were more likely to die of any cause and of cardiovascular disease. Notably, the participants who ate the most red and processed meat in this study (about 1.5 ounces per day) still have a relatively low consumption when compared to the average American diet (sometimes closer to 5 ounces per day). This suggests that even a low consumption of red and processed meats may have negative health effects.
Nutrients.  2019 Mar 14;11(3). pii: E622. doi: 10.3390/nu11030622. (Alshahrani SM et al)

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