Diet Reduce the Risk of Diabetes, Heart Disease by Opting for Plant-Based Foods

A new review has suggested that one can reduce the risk of diabetes and heart disease by replacing animal products with plant-based foods. It also found that ultra-processed plant-based foods lowered the risk of type 2 diabetes, hypertension, and heart disease mortality; whole grains lowered the risk of type 2 diabetes and all-cause mortality; and plant-based meat alternatives lowered the risk of type 2 diabetes.

Washington, D.C./USA – Replacing animal products with plant-based foods—even ones classified as ultra-processed like bread, cereal, and veggie burgers—helps reduce the risk of heart disease and type 2 diabetes, finds a new review by the Physicians Committee for Responsible Medicine published in BMJ Nutrition, Prevention & Health.

“Our review helps clear up the confusion around ultra-processed foods,” says Hana Kahleova, MD, PhD, lead author of the review and director of clinical research at the Physicians Committee for Responsible Medicine. “Ultra-processed animal products like bacon and deli meats increase the risk of diabetes and heart disease, while ultra-processed plant-based foods like cereal and veggie burgers can help reduce the risk.”

The review, which looked at 14 studies that examined the role food processing played in chronic disease, found that processed meats such as hot dogs were among the ultra-processed foods most consistently associated with type 2 diabetes, hypertension, and all-cause mortality. The authors say that processed meats are rich in saturated fat, sodium, and nitrates/nitrites, which promote hypertension, dyslipidemia, endothelial dysfunction, and systemic inflammation—all key drivers of diabetes and heart disease.

The review also found that ultra-processed plant-based foods including breads, biscuits, and breakfast cereals lowered the risk of type 2 diabetes, hypertension, and heart disease mortality; whole grains lowered the risk of type 2 diabetes and all-cause mortality; and plant-based meat alternatives lowered the risk of type 2 diabetes.

The authors say that processed grain products like bread and cereal contain dietary fiber, which promotes satiety and healthy weight control, reduces blood sugar, and improves insulin sensitivity. Whole grains are rich in micronutrients, antioxidants, and phytochemicals, which reduce oxidative stress and lower blood pressure. Plant-based meat alternatives typically contain less saturated fat and heme iron than meat, and more fiber, which may help increase insulin sensitivity.

Several of the studies included in the review demonstrate the dangers of consuming ultra-processed animal products and benefits of choosing plant-based foods, even those classified as ultra-processed.

An analysis of nearly 200,000 participants from three large U.S. studies that found consuming animal-based ultra-processed foods was associated with an increased risk of type 2 diabetes, while consumption of ultra-processed breads and cereals was associated with a reduced risk. Another analysis of more than 300,000 individuals came to a similar conclusion and also found that plant-based alternatives were associated with a reduced risk of type 2 diabetes.

Research also showed the benefits of choosing plant-based foods instead of animal products for heart health and reduced mortality risk. An analysis of more than 8,000 study participants found that those consuming the most red and processed meat had a 10 % higher risk of hypertension, while those consuming the most breakfast cereal had a 10 % lower risk of hypertension. In another analysis of more than 114,000 people, meat-, poultry-, and seafood-based ready-to-eat products and dairy-based desserts were associated with increased mortality risk.

The authors of the new review say the Nova system, which is used to classify food products into four categories according to the degree and methods of processing, could be improved by differentiating between animal- and plant-based foods.

“People are missing out on the health benefits of some ultra-processed plant-based foods, because they are placed under the same umbrella as disease-causing ultra-processed animal products,” says Dr. Kahleova. “The Nova system could use a more nuanced approach.”

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