10 interesting Health facts about a plant based diet
1. Vegans tend to have lower rates of cancer than meat-eaters and vegetarians. For example, vegan women had 34% lower rates of female-specific cancers like breast, cervical, and ovarian cancer. Similar results were found in men for prostate cancer.
2. A study done by Nobel Prize winner Elizabeth Blackburn found that a vegan diet caused more than 500 genes to change in three months, turning on genes that prevent disease and turning off genes that cause cancer, heart disease, and other illnesses.
3. Vegans are, on average, up to 20 pounds lighter than meat-eaters are. And unlike unhealthy fad diets, which leave you feeling tired (and usually don’t keep the pounds off for long), going vegan is the healthy way to keep the excess fat off for good while leaving you with plenty of energy.
4. A 2016 study from Oxford argues that the mass-adoption of a vegan diet could cut 8.1 million deaths a year.
1. Tantamango-Bartley Y, et al. "Vegetarian diets and the incidence of cancer in a low-risk population." Loma Linda University, School of Public Health, Department of Epidemiology and Biostatistics. Cancer Epidemiol Biomarkers Prev. 2013 Feb;22(2):286-94. ( via www.dosomething.org)
2. Blackburn, Elizabeth H, et al. "Increased telomerase activity and comprehensive lifestyle changes: a pilot study." Lancet Oncol. 2008 Nov;9(11):1048-57. doi: 10.1016/S1470-2045(08)70234-1. Epub 2008 Sep15. (via www.dosomething.org)
3. Wilson, Deborah. https://www.peta.org/issues/animals-used-for-food/obesity/ (via https://www.peta.org/living/food/top-10-reasons-go-vegan-new-year/)
4. Springmann, Marco et al. http://www.pnas.org/content/113/15/4146 (via The Telegraph https://www.telegraph.co.uk/health-fitness/body/six-reasons-go-vegan-according-science/)
The International Agency for Research on Cancer (IARC), the cancer agency of the World Health Organization (2015), IARC Monographs evaluate consumption of red meat and processed meat. Retrieved from http://www.iarc.fr/en/media-centre/pr/2015/pdfs/pr240_E.pdf(via https://thoughtfulveganblog.wordpress.com/2016/01/31/disease/)
Dr Greger’s Daily Dozen is a free app which lists twelve plant-based whole-foods with a rough guide to the daily portions recommended (without calorie counting or food weighing) of each, for optimum health.
The Daily Dozen includes;
- Beans such as chickpeas, lentils and soy bean-based products such as tofu.
- Berries such as blueberries, cherries and grapes.
- Other dried or fresh fruits, such as avocado (yep, technically fruit), bananas, dates and citruses.
- Cruciferous vegetables, which is to say, vegetables of the hard-core green variety such as kale, broccoli and cabbage.
- Other greens such as spinach, roquette and Swiss chard (silver beet in my family!)
- Other vegetables such as capsicum, zucchini and eggplant, to name but my favourites.
- Flaxseed, for its blood pressure lowering properties.
- Nuts, just all of them – they’re the best.
- Spices, again just all of them, but especially turmeric for its anti-inflammatory properties.
- Whole-grains, plenty of them, including ancient grains like barley, oats, wheat and quinoa as well as foods derived from them including pasta and breads (the less refined, the better)
- Water, which of course is the elixir of life, and
- Exercise, for good measure (the more vigorous the shorter the duration required).
Dr Greger’s Food as Medicine lecture; http://nutritionfacts.org/video/food-as-medicine/
For comprehensive nutritional information (Dr Greger’s not-for-profit website); http://nutritionfacts.org