Umbrella Review Shows That Plant-Based Diets Can Reduce the Risk of Cancer and Heart Disease

Adopting a vegan, vegetarian, or lacto-ovo vegetarian diet can significantly reduce the risk of developing cancer, heart disease, and dying early from cardiovascular conditions, according to a comprehensive analysis of over 20 years of research. This umbrella review, which synthesizes findings from numerous meta-analyses, provides a high-level perspective on the health benefits of plant-based diets.

The review highlights the protective effects of plant-based diets on cardiovascular health, including reductions in blood pressure and cholesterol levels. It also notes a decreased risk of several cancers, such as liver, colon, pancreas, lung, prostate, bladder, melanoma, kidney, and non-Hodgkin lymphoma. Dr. Angelo Capodici, the lead author and a graduate student at Scuola Superiore Sant’Anna in Pisa, Italy, underscores the significant health advantages these diets offer.

Despite their benefits, plant-based diets can be compromised by poor food choices. Diets high in unhealthy plant foods such as fruit juices, refined grains, and sugary snacks may negate some of the positive effects. Dr. Federica Guaraldi, a coauthor and medical director at the IRCCS Institute of Neurological Sciences of Bologna, warns against these unhealthy plant-based options. People following plant-based diets often engage in other healthy behaviors, such as regular exercise and avoiding tobacco and alcohol, which might also contribute to their improved health outcomes. Dr. David Katz, founder of the nonprofit True Health Initiative, notes that while lifestyle factors play a role, the net benefit of plant-based diets on crucial health outcomes is clear.

A November study on twins by Christopher Gardner, coauthor of the umbrella analysis, found that even without additional exercise, a vegan diet led to lower LDL cholesterol, better blood sugar levels, and weight loss in just eight weeks. Gardner, a research professor at Stanford Prevention Research Center, attributes these benefits to the high levels of vitamins, minerals, and phytochemicals in plant foods, which offer antioxidant and anti-inflammatory effects.

While plant-based diets have many benefits, they require careful planning to avoid deficiencies in nutrients like vitamin B12, iron, calcium, and protein. Experts recommend fortified foods and supplements as needed. Good plant-based protein sources include legumes, nuts, seeds, whole grains, and soy products.

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