Eat the Garnish, Skip the Steak and Fries
Updated: Jul 23, 2019
Prevent Disease, Live Longer and Feel Better!
The plant based diet is backed by mountains of evidence for prevention of chronic diseases like cancer, cardiovascular disease, diabetes, obesity, inflammatory diseases and dementia. It is also a delicious, sustainable diet that reduces impact of human food production on global ecology.
Eating lower on the food chain helps limit exposure to many of the pollutants we are now exposed to that concentrate in animal derived food products.
Fish may be one exception but due to concern about Mercury and PCB pollutants. I recommend patients eat fish in moderation.
But please, don’t take my word for it, the evidence for the plant dominant diet in disease prevention has reached a critical threshold and we are now seeing it recommended as a guideline by governmental health agencies, research institutions, cancer centers, manage care companies, and medical associations, including:
Dana Farber Cancer Center, The World Health Organization, U.S. Human Health Services Office of Disease Prevention and Health Promotion, Kaiser Permanente, Medical Society of the District of Columbia, the American College of Cardiology, Medical Society of the District of Columbia, the American Cancer Society, World Cancer Research Fund, American Institute for Cancer Research and the American Medical Association.
If you happen to be a conspiracy minded person who shuns all conventional medicine keep in mind that this intervention makes nobody rich – not the surgeons, the drug companies, or the doctors. It may help insurance companies, and farmers…
What Does Plant Based Mean Exactly?
Recommendations for a predominantly plant dominant diet are generally agreed upon as consisting of greater intake of whole foods like vegetables, fruits, whole grains, legumes, nuts and seeds, low fat foods, and fish. This is in contrast to the low quality standard American diet like red and processed meat, dairy, refined grains, high fat foods, sugar, alcohol, and processed /junk foods. The studies below are examples of some of the large recent studies demonstrating the benefits of the plant dominate diet versus the Standard American Diet (S.A.D.).
On April 26, 2017, the American Journal of Clinical Nutrition published a large scale review of studies looking at 12 major food groups (whole grains, refined grains, vegetables, fruits, nuts, legumes, eggs, dairy, fish, red meat, processed meat, and sugar-sweetened beverages) and their associations with all causes of death. An inverse association was present for whole grain, vegetable, fruit, nuts, legumes, and fish consumption, whereas a positive association was present for red meat, processed meat, dairy, egg, and sugary beverage consumption. Optimal consumption of risk-decreasing foods results in a 56% reduction of all-cause mortality, whereas consumption of risk-increasing foods associated with a 200% increased risk of all-cause mortality.
The adverse effects of red meat and processed meat were dose dependent (ie – the more you eat the more you die).
In November 2016, Nutrition Reviews published “Effect of diet on mortality and cancer recurrence among cancer survivors: a systematic review and meta-analysis of cohort studies.” This study was the first ever large-scale examination of dietary patterns and overall deaths among cancer survivors from all causes. It looked at a total of 117 studies that enrolled 209,597 patients and concluded a strong inverse relationship between a quality of diet and all causes of death in cancer survivors. The risk of those eating the worst quality diet compared to those eating the best was almost 70% greater.
The Journal of the American College of Cardiology published “Plant-Based Diets and Coronary Heart Disease Risk” on July 19, 2017. The findings of this study of long term dietary habits of over 200,000 healthcare workers showed that adherence to a high-quality plant dominant diet led to a reduction of heart disease of 57% when comparing the best quality diets to the worst.
Adopting a Plant Dominant Lifestyle
The transition to a plant dominant diet has a long learning curve and does not happen overnight. It requires knowledge about nutrition and preparing food to do it correctly.
Our clinic, Vital HealthCare is available as a resource to our patients who are interested in pursuing a healthier diet. We would love to help you reach long term health and wellness through diet.
I have been on the plant dominant diet for years and even the smell of bacon cannot sway my resolve.
Prevent disease, live longer and feel better! Book your appointment today!