Komal Rastogi, Health Coach

Plant-Based Diets Reduce Cholesterol

A new meta-analysis shows that vegetarian and vegan diets significantly reduce total and LDL cholesterol, which are important risk factors for cardiovascular disease. The analysis included 30 high-quality randomized control trials from over the last 43 years. This study confirms the results of prior meta-analyses.

References

1. Koch CA, Kjeldsen EW, Frikke-Schmidt R. Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials. Eur Heart J. 2023;00:1-16. doi:10.1093/eurheartj/ehad211

2. Wang F, Zheng J, Yang B, Jiang J, Fu Y, Li D. Effects of vegetarian diets on blood lipids: a systematic review and meta-analysis of randomized controlled trials. J Am Heart Assoc. 2015;4:e002408. doi:10.1161/JAHA.115.002408

3. Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030

New European Recommendations for Diabetes Management Emphasize Plant-Based Diets

New recommendations for the dietary management of diabetes from the European Association for the Study of Diabetes put plant-based foods front and center. These new recommendations, which are based on several large meta-analyses and systematic reviews, emphasize minimally processed plant foods, consuming ample fiber, and avoiding meat. Low-carbohydrate diets like the ketogenic diet were discouraged for lack of efficacy and safety concerns.

For a more in-depth summary, read our news release here.

References

Reynolds A; The Diabetes and Nutrition Study Group (DNSG) of the European Association for the Study of Diabetes (EASD). Evidence-based European recommendations for the dietary management of diabetes. Diabetologia. Published online April 17, 2023. doi:10.1007/s00125-023-05894-8

Inflammatory Diets Increase Risk of Non-Alcoholic Fatty Liver Disease

Diets high in pro-inflammatory foods like red and processed meat increase the risk of non-alcoholic fatty liver disease (NAFLD), according to new research from the UK Biobank cohort. Results from this group of 171,000 participants found that those whose diet was moderately or very pro-inflammatory were significantly more likely to develop NAFLD than those with anti-inflammatory diets.1 Whole food, plant-based diets are high in anti-inflammatory foods, including berries and fruit, tea, mushrooms, and cruciferous and other vegetables.

These findings are consistent with the 2005-2010 National Health and Nutrition Examination Survey, which also found that adherence to a healthful plant-based diet was protective against NAFLD.2

References

1. Petermann-Rocha F, Wirth MD, Boonpor J. Associations between an inflammatory diet index and severe non-alcoholic fatty liver disease: a prospective study of 171,544 UK Biobank participants. BMC Med. 2023;21(1):123. doi:10.1186/s12916-023-02793-y

2. Mazidi M, Kengne AP. Higher adherence to plant-based diets are associated with lower likelihood of fatty liver. Clin Nutr. 2019;38(4):1672-1677. doi:10.1001/jamainternmed.2022.6444Akhtar

Magnesium-Rich Plant Foods Are Beneficial for the Brain

Diets high in magnesium-containing plant foods may be protective against brain matter loss associated with age, according to a new study published in The European Journal of Nutrition. This study conducted in the UK followed approximately 6,000 participants above the age of 40 and found that those who consumed magnesium-rich foods, like leafy greens and nuts, had larger brain volumes and better brain health, particularly when these foods were consumed over several years. This effect was particularly significant among premenopausal women.1 Other studies have suggested that plant-based diets may improve cognition, executive function, and memory, possibly by reducing inflammation.2

References

1. Alateeq K, Walsh E, Cherbuin N. Dietary magnesium intake is related to larger brain volumes and lower white matter lesions with notable s*x differences. Eur J Nutr. Published online March 10, 2023. doi:10.1007/s00394-023-03123-x

2. Ramey M, Shields G, Yonelinas A. Markers of a plant-based diet relate to memory and executive function in older adults. Nutr Neurosci. 2022;25(2):276-285. doi:10.1080/1028415X.2020.1751506

https://youtu.be/dpHhBAnfKn0

The Myths Surrounding Low-Carb Diets for Diabetes Explained | Mastering Diabetes With promises like rapid weight loss, lower triglycerides, and reduced A1c and fasting blood glucose value, sure, low-carb diets, particularly the ketogenic ...