As we begin the new month of February, so comes the end of Veganuary. Started in 2014, Veganuary is a challenge run by a non-profit organisation of the same name throughout the first month of the year to promote and encourage vegan or plant-based lifestyles. In January of 2020, 400,000 people signed up and this year 500,000 took to the challenge.
As someone who is passionate about the conservation of our planet and of animal life, I wanted to write about the benefits of eating plant-based beyond just the month of January. As we know, the livestock industry is having a large impact on on the climate crisis. Half of all greenhouse emissions that come from the food industry come from animal products alone. It has been suggested for a long time now that we need to limit our consumption of animal products, especially in the western world in order to reduce our effects on the planet.
So what are the benefits of choosing a more plant-based lifestyle?
Inflammation
The first thing I wanted to look at is inflammation as it is a theme that seems to crop up in various different areas of research. I feel it’s quite likely that many of us have heard of inflammation in recent years as the topic of inflammation and ill-health continues to gain popularity.
Inflammation is the body’s process of fighting harmful things such as infections, injuries, and toxins in order to heal itself. The inflammatory response is an incredibly important process in the body, alerting the immune system that it needs to kick in to action. The response usually lasts from a couple of hours to a couple of days however problems can occur when the inflammatory response lingers.
Chronic inflammation is where the response is activated over long periods of time, putting the body in a constant state of alertness. Chronic inflammation can be a major threat to health, contributing to[1]:
- Cancer
- Cardiovascular diseases
- Diabetes
- Rheumatoid arthritis
- Asthma
- Obstructive pulmonary disease
- Alzheimer’s Disease
- Chronic kidney disease
- Inflammatory Bowel Disease
Plants and plant-products such as fruits, vegetables, berries, nuts and oils all contain anti-inflammatory properties and there is evidence that increased consumption of plant-based products lower inflammatory markers (C-reactive protein, leukocyte concentrations)[2][3][4][5]. When compared with diets that contain meats, vegans and vegetarians had lower scores than semi-vegetarians on the Dietary Inflammatory Index[6]. This means that diets higher in plant-based materials are potentially protective from chronic inflammation and its health complications.
Cancer
Looking more specifically at the conditions associated with chronic inflammation, research has shown those who follow plant-based (vegetarian or vegan) diets have significantly lower cancer incidence than those who consume meat. It has been well documented for some time now that red meat and processed meat can be a carcinogen especially when eaten in excess[7][8][9]. Research has suggested that adoption of plant-based diets can help with recurrent prostate cancer[10], cancer-related fatigue[11], and may reduce risk of breast cancer[12][13], colorectal cancer[14][15] and overall cancer incidence[16].
Cardiovascular Diseases
There are many risk factors for cardiovascular diseases such as cholesterol levels, systolic blood pressure, weight, waist circumference and chronic inflammation. There have been many studies demonstrating that plant-based diets improve obesity-related inflammation[17], cholesterol levels and systolic blood pressure[18][19], and bodyweight and weight control[20][21]. One study cited that the intake of soy protein specifically is associated with reduced risk factors for cardiovascular diseases[22]. For patients already suffering with coronary artery disease, one study suggested that plant-based diets are effective for lowering C-reactive protein (an inflammatory marker) which is associated with reduced future major adverse events associated with coronary artery disease.
Diabetes
Research has suggested that the prevention and management of type 2 diabetes is significantly improved when following a plant-based diet[23][24][25]. One review suggested that the inverse association between higher adherence to a plant-based diet and lower risk of type 2 diabetes is strengthened when there is an emphasis in the diet on vegetables, whole grains, legumes and nuts. Another review suggested that when following a plant-base diet, those with type 2 diabetes experienced an improvement in emotional and physical wellbeing, quality of life, and general health. In overweight adults with no history of diabetes, a plant-based diet improves beta-cell functioning and insulin sensitivity which are both key factors in the development of type 2 diabetes[26][27].
Cognition
Lastly, plant-based diets have been found to be effective for cognition, especially in older adults[28] possibly due to the increased intake of mono- and poly-unsaturated fatty acids and a reduced intake of processed food. A review focusing on Alzheimer’s Disease and cognition in older adults suggested that the gut-brain axis has an involvement in the development of dementia suggesting that diet largely impacts the brain[29]. While this is an area that still needs a lot of research, the current research suggests that increased consumption of plant-based foods is linked to a reduced risk for dementia. For example, a study published in 2018 found that one serving of green leafy vegetables a day is associated with slower cognitive decline[30]. The decline rate for those with the highest intake of salads (1.3 servings a day) was equal to having a brain 11 years younger than their counterparts who had lower green leafy vegetable intakes. Similarly a study published last year found that in mid-life, consuming at least one portion of nuts a week is associated with a reduced risk of cognitive impairment in later life[31].
Are there any side effects/things to watch out for with a plant-based diet?
Of course! One huge problem with plant-based diets is a risk of certain nutrient deficiencies such as B12 and iron. B12 is mainly an animal derived nutrient which, unless supplemented, is largely missing in vegetarian and especially vegan diets. B12 plays a major role in brain development, memory performance and hippocampal structure as well as the maintenance of the central nervous system. B12 deficiencies have been associated with stroke, Alzheimer’s Disease, vascular dementia, Parkinson’s Disease and more general cognitive impairments[32][33][34]. It is usually suggested that those following a strict plant-based diet or vegan diet supplement with B12 or eat foods fortified with the nutrient such as cereals, marmite or yeast flakes.
Similarly, for iron deficiencies, it is recommended that those who follow strict plant-based diets supplement with the nutrient. The role of iron deficiency on health outcomes is less clear than that of B12 deficiency but it has been shown that iron deficiency may lead to cognitive impairments in adults and children, fatigue and anaemia, especially in young women[35][36][37].
It is generally recommended that blood tests are done relatively frequently to avoid deficiency or on the other hand, to avoid overloading/over supplementing on various nutrients.
In terms of children, a review published in 2017 found that children on vegetarian diets were generally found to be lower in the growth and body-weight reference ranges and possibly have lower levels of vitamin B12 and D, however the results from the review were extremely diverse and the authors were unable to conclude if there were any actual risks of vegetarian diets for children and adolescents[38].
Conclusion
In the last 10 years, the interest into the effects of plant-based living has exploded. Lucky for us, that means there is a lot of research out there supporting the implementation of the lifestyle, and lots more to come. I do not believe that everyone should be converting to strict vegan lifestyles as for many, this way of living is simply not plausible, but it is well known that to save our Earth from our mistakes we must eat less animal produce.
If you are thinking about making the step to being more plant-based but stuck on the how, I wrote an earlier blog post suggesting different people to follow for amazing plant based recipes!
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[3] Nikolaj Bech Poulsen, Max Norman Tandrup Lambert, and Per Bendix Jeppesen, ‘The Effect of Plant Derived Bioactive Compounds on Inflammation: A Systematic Review and Meta-Analysis’, Molecular Nutrition & Food Research, 64.18 (2020), 2000473 <https://doi.org/10.1002/mnfr.202000473>.
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[17] Eichelmann and others.
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[21] Huang and others.
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