The meta-analysis, led by Germany-based diabetes researchers and published in the November 2023 issue of BMC Medicine, analyzed data from 37 studies that included, collectively, more than 500,000 participants over an average of 19 years. The goal was to identify links between diet and cardiometabolic health outcomes.

After adjusting for calorie intake, alcohol use, smoking, and other factors, the researchers found that replacing one daily portion of processed meat with whole grains correlated with a 36% lower risk of cardiovascular disease. Swapping in nuts for the processed meat was associated with a 27% reduction in CVD risk, while legumes were associated with a 23% reduction.

While the biggest gains were seen when swapping out processed meat, the researchers found that eating whole plant foods in lieu of red meat, dairy, and eggs also appeared to confer benefits. For instance, replacing a single serving of eggs with whole grains was associated with a 21% reduction in Type 2 diabetes risk. Replacing that same serving of eggs with nuts, meanwhile, translated to a 17% reduction in CVD, an 18% reduction in Type 2 diabetes, and a 15% reduction in all-cause mortality.

“Our findings suggest that a shift in diet from a high consumption of animal-based foods, especially red and processed meat, to plant-based foods (e.g., nuts, legumes, and whole grains) is associated with a lower risk of all-cause mortality, CVD, and T2D,” the authors concluded.

Every Portion Counts

The analysis adds to the growing body of evidence that even relatively modest shifts toward a healthy plant-based diet can pay dividends. A 2020 study found that eating just one additional daily serving of fruits and vegetables was associated with a 25% lower risk of Type 2 diabetes. Two 2021 studies found dose-response relationships between healthy plant-based dietary patterns and a reduction in CVD risk. Other studies have found the inverse to be true, as well, linking added servings of red and processed meat with incremental upticks in CVD and T2D risk.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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What Is CKM Syndrome?

CKM syndrome is a systemic disorder characterized by reduced function in the kidneys, metabolism, and heart. By defining the syndrome, the AHA aims to highlight the interconnected nature of obesity, insulin resistance, chronic kidney disease, and cardiovascular disease; increase prevention; and encourage health care providers across different specialties to work together and embrace more holistic patient care approaches.

Two primary components of CKM are metabolic syndrome and chronic kidney disease. Characterized by abdominal obesity, high blood sugar, and hypertension, metabolic syndrome can lead to heart and blood vessel problems, making the development of cardiovascular disease subtypes such as coronary heart disease, cerebrovascular disease, peripheral artery disease, cardiac arrhythmias, and heart failure more likely. It can even lead to Type 2 diabetes, increasing the risk of developing kidney and vascular diseases.

Chronic kidney disease also raises the likelihood of heart and blood vessel problems. In fact, cardiovascular disease is the most common cause of death among chronic kidney disease patients. According to AHA’s advisory, just 10% of those with chronic kidney disease survive long enough to reach kidney failure. The authors noted that chronic kidney disease is a proinflammatory condition that, in addition to contributing to heart and blood vessel problems, can lead to complications like anemia and bone mineral metabolism issues that exacerbate cardiovascular disease. Meanwhile, heart problems, particularly heart failure, can contribute to chronic kidney disease. And issues with blood vessels, such as atherosclerosis, can affect kidney blood vessels, leading to resistant hypertension and kidney failure.

The Stages of CKM Syndrome

Recognizing that early detection represents an opportunity for intervention, the authors outlined the following five stages of CKM syndrome.

• Stage 0: In Stage 0 of CKM, a person is not overweight or obese and does not have chronic kidney disease, cardiovascular disease, metabolic risk factors, or impaired glucose tolerance. This stage is most common among young children, adolescents, and young adults. AHA recommends that school programs encourage healthy eating and physical activity to help reduce weight gain and improve heart health. For young adults, avoiding weight gain can reduce the likelihood of developing CKM syndrome risk factors, including metabolic syndrome and prediabetes or diabetes.
• Stage 1: Individuals are overweight or suffer from obesity, abdominal obesity, and/or dysfunctional adipose tissue without the presence of other metabolic risk factors or chronic kidney disease. They may also have impaired glucose tolerance or prediabetes.
• Stage 2: Conditions include hypertension, Type 2 diabetes, metabolic syndrome, and/or chronic kidney disease.
• Stage 3: This stage focuses on individuals who show signs of subclinical atherosclerotic cardiovascular disease (encompassing such conditions as coronary artery disease, peripheral artery disease, carotid artery disease, and aortic disease) or heart failure along with CKM syndrome risk factors or chronic kidney disease.
• Stage 4: This stage includes patients with clinical cardiovascular disease with excess body fat and other metabolic risk factors and/or chronic kidney disease. It is divided into two subgroups: 4a for those without kidney failure and 4b for those with kidney failure. Individuals may have previously suffered a stroke, heart attack, or heart failure.

“The main takeaway from my perspective is the fact that there really is no prevention; there’s only intervention,” says Columbus Batiste, MD, FACC, FSCAI, co-founder of Healthy Heart Nation. “Everyone is at risk for disease. The way [the AHA] characterized it was not ‘healthy and normal,’ and then stage one. [Instead] they say, ‘CKM Stage 0.’ I think that sets the tone.”

Still, Batiste says, “I would love for them to go a little bit more in-depth with a lot of the strong data we know about the benefits of a whole-food, plant-based diet.”

For example, a 2021 meta-analysis of nearly 100 studies found that diets focused on plant-based foods that limit consumption of refined cereals and starches are associated with a lower cardiovascular risk than diets that include mostly animal foods. Additionally, increasing your alkali intake by eating a diet rich in fruits and vegetables may help reduce urinary markers of kidney damage in stage 2 chronic kidney disease patients.

But diet is just one part of the equation: Batiste also emphasizes the critical role exercise plays in helping individuals reduce excess belly fat. The Centers for Disease Control and Prevention recommend adults aim for at least 150 minutes of exercise per week, or 30 minutes a day for five days a week.

“I always like to tell patients that it’s about lifestyle exercise,” Batiste says. “That means gardening, that means sweeping, it means vacuuming, it means climbing stairs. … Simple things actually add up to an awful lot, so a person doesn’t have to engage in hour-long brutal workouts to still glean the benefit of just basic, simple walking.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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Inflammation is a protective response of the body to clear infections, repair tissues, and heal itself after injury. But when inflammation sticks around too long and becomes chronic, it can negatively impact your health. Read on for more information about inflammation and how dietary changes can help.

What Is Inflammation?

Inflammation is a protective response of the body to clear infections, repair tissues, and heal itself after injury. Signs of inflammation include redness and warmth from increased blood flow; swelling from increased blood vessel permeability; pain; and loss of function. A common example of inflammation occurs after spraining an ankle. When injured, the ankle may swell up and become red, warm, and painful. The inflammatory process is necessary for efficient healing and restoration of function.

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Types of Inflammation

Inflammation can be divided into two broad categories: acute and chronic. Acute inflammation is characterized by rapid onset and resolution, such as a sprained ankle or strep throat. For example, when you get strep throat, one of the first responses of the body is acute inflammation. Inflammatory mediators in the body promote increased blood flow and vessel permeability, which helps get specialized immune cells to the infection site. As the body clears the infection, the inflammation subsides.

Chronic inflammation is more persistent, lasting several weeks, months, or even years. Chronic inflammation can follow acute inflammation, such as when infections are difficult to clear, or it can develop slowly over time. This smoldering inflammatory process is what we see in many chronic diseases, such as atherosclerosis or some autoimmune conditions. If inflammation sticks around for too long, it can cause damage to the body, scarring of tissues, chronic pain, and overall dysfunction.

The Causes of Inflammation

Inflammation has a number of causes: infectious agents, such as bacteria, viruses, and parasites; tissue injury and damage; disease processes, such as autoimmune conditions; and toxins and pollutants, such as alcohol, tobacco products, medications, and air pollution.

What Does Inflammation Have to Do with Diet?

Inflammation is at the root of many chronic diseases, and diet plays an important role in this process. In a 2013 systematic review of 46 individual studies, German researchers looked at blood levels of an inflammation marker called C-reactive protein (CRP). CRP is often used by doctors to get a sense of inflammation levels in the body and to help determine the risk of cardiovascular problems, such as a heart attack. The researchers found that CRP was consistently elevated in meat-based “Western” patterns of eating and decreased in diets rich in fruits and vegetables. In a 2015 interventional study published in Complementary Therapies in Medicine, researchers put over 600 people on a whole-food, plant-based diet and saw CRP levels plummet, along with total cholesterol, blood pressure, and BMI.

Taken together, the studies suggest eating a healthy diet can reduce inflammation in the body. But the question remains: Does a plant-based diet directly reduce inflammation, or does eating plants just not inflame the body in the first place? The answer might be both. Whole plant foods are loaded with phytonutrients, many of which have anti-inflammatory properties and may help the body to heal more quickly and put the brakes on inflammation. However, plant-based diets also lack or are low in many inflammatory triggers. Animal products contain high amounts of fat, a likely cause of inflammation. However, plant foods are low in fat, so eating these foods doesn’t cause a huge inflammatory response. Plant-based diets are also lower in toxins such as industrial pollutants, which would otherwise cause damage to tissues in the body and trigger inflammation. Lastly, plant-based diets have a low bacterial load. Many bacteria produce toxins called lipopolysaccharides that get released when the bacterium dies. Animal products are a breeding ground for bacteria and their pro-inflammatory bacterial toxins. By choosing plants, we reduce the amount of bacteria, pollutants, and other pro-inflammatory components in our diet, and can, therefore, avoid the reactive inflammatory response that is so characteristic of animal-based foods.

Ready to get started? Check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

This article was originally published on Nov. 27, 2018, and has been updated.

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Parkinson’s disease is the fastest-growing neurological disease, affecting around 1% of those over 60 years old and 3% of those over 80 years old in industrialized countries. For this study, researchers from Queen’s University in Belfast examined data from 126,283 participants from the UK Biobank cohort over the course of nearly 12 years, during which time, 577 participants developed Parkinson’s. The researchers found that participants who reported eating more healthy plant-based foods were 22% to 25% less likely to develop the disease, accounting for genetic risk factors.

“We showed, for the first time, that eating a dietary pattern high in healthy plant-based foods reduced the risk of developing Parkinson’s disease by 22 percent,” study author Aedin Cassidy, PhD, tells Forks Over Knives. “Simple changes to the diet, including increasing the intake of fruits, vegetables, nuts, and tea, may reduce the risk of developing Parkinson’s. To date, there is no cure for PD, so strategies for prevention and reducing risk are really important.”

The Impact of Unhealthy Plant-Based Foods on Parkinson’s Risk

While the research found a healthy plant-rich diet helped curb Parkinson’s risks, the study emphasized that unhealthy plant-based foods present significant risks. The researchers showed that a general plant-based diet only reduced the risk by 18%. Additionally, the participants consuming more unhealthy plant-based foods, such as refined grains, sugar-sweetened beverages, and desserts, faced a 38% higher risk.

“Our novel study strengthens the knowledge around the health benefits of adhering to healthy plant-based dietary patterns, in this case, providing novel data that higher adherence reduces [Parkinson’s disease] risk,” says Cassidy. “These results are important to help refine and inform public health messages that consider plant-based diets and provide evidence that simple dietary change has the potential to reduce PD risk.”

More than analyzing the three dietary patterns, the researchers examined how specific foods impacted the participants’ risk levels. Higher consumption of nuts and tea reduced the risk of Parkinson’s by 31% and 25%, respectively. Eating more vegetables, such as greens, carrots, broccoli, kale, or tomatoes, lowered the risk by 28%.

Evidence proving that dietary patterns affect the risk of Parkinson’s disease is limited, but this study aims to better understand how food impacts brain health. Research indicates that diets rich in fiber, vitamins, and bioactive compounds can prevent chronic diseases by reducing oxidative stress and inflammation.

“Following a healthful plant-based diet could prevent the development of neurological conditions by reducing oxidative stress and inflammation and exerting neuroprotective effects,” Cassidy says. “Evidence is also growing to support the role of our gut microbiome, with a healthy plant-based diet enhancing the diversity of the bugs in our gut and producing neuropeptides.”

Eating Healthfully to Protect Your Brain

This study contributes to the expanding body of research linking what we eat to our brain health. A 2023 study from researchers at Ben-Gurion University of the Negev found that a plant-forward diet is associated with a younger brain age; the researchers suggested this may be because plant-rich diets tend to promote healthy weight management and reduce oxidative stress. The results showed that a 1% reduction in body weight was linked to a nine-month decrease in brain age.

By contrast, meat consumption has been linked to higher risks for several neurological diseases. A 2021 study found that regularly consuming processed meat was associated with a significant spike in dementia risk. But simply cutting meat isn’t the only step to protecting brain health. Previous research has shown that healthier plant-based diets help fight against memory loss in older age. A study published in Neurology showed that the healthiest eaters were 24% less likely to have cognitive decline.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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A recent study published in BMC Medicine found compelling evidence that people who consume a diet rich in whole plant foods may age slower than those who eat more animal products and ultraprocessed foods. The researchers looked at health data from more than 10,000 people over the age of 50 for eight years to determine how their diet impacted their biological age.

Biological age (the age of your cells) differs from chronological age (the amount of time you’ve been alive) and is gaining traction in scientific communities as a more accurate measurement for determining a person’s true age. Scientists are able to look at cells and determine whether they have entered senescence, a phase in cellular development where they lose the ability to regenerate and repair themselves. As we age, more of these defunct cells build up in our bodies and pave the way for age-related diseases. If you are exceptionally healthy, you may not have as many senescent cells as someone your age who’s in average health, thus making your biological age lower than the number of candles you’ll blow out on your next birthday cake.

Eating to Slow Down the Clock

Using a newly developed biological aging measure that factors in 14 key cellular biomarkers, the researchers identified three aging trajectories within the sample of participants: slow, medium, and high. They discovered that those who ate diets rich in fruits, vegetables, and legumes and low in animal products were more likely to be in the slow aging group and to have a lower overall mortality rate than those who ate more animal products and/or unhealthy plant-based foods.

To put it further into perspective, participants who consumed the most whole plant foods cut their risk of accelerated aging by about a third. In contrast, participants who followed an unhealthy plant-based dietary pattern were 70% more likely to fall into the fastest-aging group. Refined grains, salt-preserved vegetables, and dairy products were identified as potential key contributors to the higher aging scores of those who followed an unhealthy plant-based dietary pattern.

“We … found that adopting a plant-based dietary pattern, especially when rich in healthful plant foods, was associated with substantially lowered pace of aging,” concluded the study authors.

Several studies in recent years that have pointed to the age-defying benefits of a plant-based diet. A 2022 study concluded that adopting a plant-based diet could increase one’s lifespan by more than a decade. Another 2022 study found that mortality rates in older adults decreased when they ate a diet rich in healthy plant foods. And for those concerned about the aesthetic changes that come with aging, a study from 2020 found that a WFPB diet rich in antioxidants may slow skin aging.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

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• Why are more young people being diagnosed with colon cancer?
• When should people get screening colonoscopies?
• Which foods are linked to colon cancer?
• What’s the connection between inflammation and cancer?
• How does exercise impact inflammation?
• What’s the No. 1 way to reduce your risk of colon cancer?

I want to start off by asking you about the rising rates of colon cancer in younger people. Is this just a matter of better screening?

Shilpa Ravella: This has been on my mind quite frequently lately, as I’m seeing more and more patients being diagnosed with not just colorectal cancer but other cancers, and patients in their 20s and 30s with no apparent risk factors being diagnosed with early-onset colon cancer, which is colon cancer that develops when one is less than 50. We’ve seen an increase in the incidence of early-onset cancer over the last few decades. It’s an emerging global epidemic. While there are genetic factors that affect cancer incidence, some of the recent research argues that early-onset cancer is largely related to diet, exercise, and other lifestyle factors, including environmental exposures like pollutants, etc.

I came across a 2022 study by researchers at Brigham and Women’s Hospital in Boston that was published in Nature Reviews Clinical Oncology. The study stated that cancer cases among those under 50—including colon, breast, esophagus, kidney, liver, and pancreatic cancer—have risen worldwide since around 1990, likely due to the increasingly sedentary lifestyles and Western diets that are filled with processed foods, sugary beverages, and alcohol use. These researchers point out that enhanced screening alone doesn’t account for the noted increase in cancer incidence. So I do think that a large part of this is driven by our environment [and lifestyle].

Given the rising rates, should people start getting colonoscopies at a younger age than previously recommended?

SR: Currently, the guidelines support getting a screening colonoscopy at the age of 45. But I do recommend being vigilant about your body and trying to stay aware of any symptoms or signs that may be concerning. There was a new study published just a couple of months ago, in the Journal of the National Cancer Institute. The researchers looked at over 5,000 early onset colon cancer cases to identify red flags that occurred before diagnosis.

They found that between three months and two years before the diagnosis date, there were four red flags that stood out—signs and symptoms that were tied to an increased risk of early onset colon cancer. One is rectal bleeding. Anytime you have blood in the stool, or rectal bleeding, you should definitely see a physician. The others are diarrhea, iron-deficiency anemia, and abdominal pain. Of course, some of those are a little vague—many of us have abdominal pain at times—but it’s a reminder to keep an eye on your body. Don’t dismiss any of these gastrointestinal symptoms, because they could point to something more insidious. The early recognition of red flags can potentially help with early detection and a timely diagnosis of early onset colon cancer.

If younger patients are concerned about their colorectal health—say, because they’re experiencing one of those red flags—how would you recommend they talk to their health care provider?

SR: I think it’s important to establish what your baseline is. Know your own body, so that when something is off from your baseline, you can advocate for yourself as a patient and say, “Hey, I really feel like something’s off,” and push to have your symptoms taken seriously. If your symptoms are concerning, you should obtain a referral to see a gastroenterologist.

Which foods and dietary patterns have been linked to colorectal cancers?

SR: One of the big ones is red and processed meats, which have been tied to increased colorectal cancer risk in epidemiologic studies. Those should definitely be minimized or entirely avoided. And cooking any sort of meat at high temperatures can create chemicals that raise your cancer risk.

Also, diets that are low in fruits and vegetables and fiber. We are a fiber-deficient nation: 95% of Americans don’t meet the RDAs of fiber in this country. That’s stunning, because we need to go beyond the RDAs, and yet most of us are not even meeting RDAs. Fiber has been tied to so many different positive health outcomes, [including] decreased risk of colorectal cancer and other cancers. Fiber is also one of the most important nutrients that helps to manipulate our immune system. It calms inflammation in the body. It can do this directly, or it can do this through the germs in our gut. So inflammation is one potential mechanistic pathway by which a high-fiber diet can actually influence chronic disease.

Food is so much more than fuel. There is a language being spoken at the intestinal border and also throughout the body that relates to your immune system. Your immune cells are conversing with your [gut] microbes at all hours of the day. Eating the right types of foods helps to fuel those conversations that are essential for your health.

What is the connection between inflammation and cancer?

SR: Normally, our immune system tries to get rid of cancer as it would germs. But inflammation—whether it’s low-level, hidden inflammation or overt inflammation—can actually fuel cancer. It can affect all of its life stages, from the initial genetic or epigenetic influences that transform normal cells into malignant ones, to the continued growth and spread of cancer throughout the body. For example, my patients with inflammatory bowel disease who have chronic, uncontrolled inflammation also carry a higher risk of developing cancer.

Of course, it’s important to keep in mind that not all areas of the body with an increase in inflammation have a marked increase in cancer risk. For example, increased inflammation in joints or the brain carries little increased cancer risk. But generally, being inflamed … is tied to a higher risk of various cancers.

Inflammation is an important component of the tumor microenvironment, as well. Whether [inflammation] shows up before or after the cancer, it can affect all its life stages, from helping to initiate cancer in the body to fueling the cancer’s continued growth and spread.

How does exercise impact inflammation?

SR: We have dozens of clinical trials across age groups that show that exercise can help to dampen chronic, hidden inflammation. It does this in a variety of ways. One of the most important and obvious ways is to melt belly fat, which is a marker for visceral fat—the highly inflammatory fat that surrounds our inner abdominal organs. But even in the absence of weight loss, exercise can decrease the number of immune cells that infiltrate fat tissue. So it’s not just about losing weight. When you exercise, you initiate beneficial physiological processes that decrease inflammation and decrease the risk of chronic disease. Exercise is very important.

What’s the No. 1 step young people can take to reduce their risk of colon cancer?

SR: Increase the quantity and the diversity of plant foods in the diet. In addition to fiber, plants contain many other nutrients that can help to manage inflammation. … You want to be eating whole and minimally processed plant foods. Whole and intact grains tend to be much better for the gut microbes than heavily processed flours. … There are studies that show that simply altering the diversity of plants in your diet without changes in quantity can actually help to decrease inflammation. … We really need to push ourselves to explore the supermarket and to fill our plates with a variety of plant foods.

Ravella’s debut book, A Silent Fire: The Story of Inflammation, Diet and Disease, is available here.

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post Why Are More Young People Getting Colon Cancer? Gastroenterologist Shilpa Ravella Explains appeared first on Forks Over Knives.

The study, published recently in Nature Food, analyzed the diets of more than 55,000 people in the United Kingdom and integrated data from 38,000 farms across 119 countries to assess how food sourcing and production methods impacted environmental factors. While previous studies linked vegan diets with lower environmental impact, most of the research relied on modeled diets, which might not accurately reflect true eating behaviors.

Apart from drastically reducing greenhouse gas emissions, vegan diets used 75% less land, required 54% less water, and had a 65% lower impact on environmental biodiversity than meat-heavy diets, which were defined as eating at least 3.5 oz of meat per day. (For reference, that’s equivalent to about a palm-size serving of chicken.) Improvements in environmental impact were also found between high-meat diets and low-meat diets, with low-meat diets producing only 43% of the dietary carbon dioxide emissions of high-meat diets.

“Encouraging high-meat-eaters to reduce meat consumption and encouraging vegetarians to become vegans should result in lower emissions,” said Richard Tiffin, professor of applied economics and chief science officer for agrimetrics at the University of Reading, in a statement from Science Media Centre.

The researchers also examined the different diets in relation to their 20-Year Global Warming Potential (GWP), which looks at the impact of different gases in the atmosphere and how much heat they retain. High-meat diets created a GWP footprint 5.1 times greater than vegan diets, further emphasizing the heavy impact of animal products on our short-term climate goals.

The researchers note that the current global food system is responsible for 34% of worldwide greenhouse gas emissions, 70% of the world’s freshwater use, and 78% of the pollution in lakes and rivers. Nearly 75% of the world’s inhabitable land has been affected by agriculture, which squashes biodiversity and interrupts delicate ecosystems. A primary driver of this environmental destruction is the vast amount of land used to raise livestock, including the crops planted to feed livestock. A 2020 study discovered that even the lowest-impact meat product, organic pork, is responsible for eight times more climate damage than the highest-impact plant product, oilseed.

“Our dietary choices have a big impact on the planet,” said Peter Scarborough, professor of population health at Oxford University and the lead researcher on the study. “Cutting down the amount of meat and dairy in your diet can make a big difference to your dietary footprint.”

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Humans have been consuming probiotics for thousands of years via fermented foods, but over the last century, supplements have emerged to deliver high concentrations of specific strains, such as Lactobacillus acidophilus and Bifidobacterium bifidum. Probiotic supplements are hugely popular, generating $759 million in U.S. sales in 2020. If you’re looking to improve your gut health, you may have considered taking a probiotic supplement—but experts warn against doing so without the guidance of a gut-health specialist.

“[American College of Gastroenterology] guidelines don’t recommend widespread use of probiotic supplements, even for the majority of gastrointestinal conditions,” says Vanessa Méndez, MD, triple board-certified gastroenterologist. She notes that supplements may be helpful in specific instances—for example, to help treat infections or to restore gut microbiota following a course of antibiotics—but in other instances, they may be ineffectual, at best.

In general, Méndez recommends getting probiotics the old-fashioned way: from fermented plant foods, such as tempeh, miso, and kimchi. A 2016 review published in Critical Reviews in Food Science and Nutrition analyzed a number of studies and concluded that for healthy people, probiotic foods appeared more effective than supplements; the researchers posited that this may have to do with a buffering effect of foods to help probiotics pass through the gut.

But all probiotics, whether from food or supplement, will only take up residence in environments that are hospitable to their strain. Otherwise, they’ll act more like tourists. “Consuming the microbes themselves can have a temporary effect,” says Méndez. The real long-term benefit comes from giving your existing beneficial microbes what they need to thrive and multiply. That’s where prebiotics come in.

Prebiotics: Premium Fuel for a Healthy Gut

Most of what we eat is broken down and absorbed in the small intestine, but fibrous nutrients known as prebiotics move on to the large intestine and serve as food for beneficial microbes. As the microbes break down prebiotics, they release biochemicals that carry out important tasks in the body (more on that below).

While only a few types of resistant starch and fiber have been confirmed to be prebiotic, experts expect the list to grow. “Ten years ago, the entire conversation around prebiotics revolved around inulin, so people started focusing on Jerusalem artichokes and asparagus. But we now know that consuming a wide variety of plants is far healthier than only consuming Jerusalem artichokes and asparagus,” says Will Bulsiewicz, MD, MSCI, board-certified gastroenterologist and the author of The Fiber Fueled Cookbook. “I think the important point is that all plants, without question, contain prebiotic fiber.”

Bulsiewicz and Méndez emphasize that probiotic supplements can be useful in certain medically supervised contexts, and probiotic-rich foods can help bring diversity to your gut microbiome—but prebiotic foods are the bedrock of sustainable gut health.

“The great thing about a whole-food, plant-based diet is that you can be consuming both [prebiotics and probiotics],” says Méndez. “Fill your plate with more fiber-rich foods, and you’re going to be feeding a healthy gut microbiome.”

Food manufacturers are hip to the growing interest in prebiotics. The next time you’re at the grocery store, you’ll likely spot granola bars or sugary cereals sporting claims about prebiotics on their labels. Don’t buy it. “They’re still ultraprocessed foods,” explains Bulsiewicz. He instead advises choosing dietary fiber “in its native state”—i.e., whole plant foods.

What Are Postbiotics?

One of the most exciting developments in the gut-health world is the discovery of postbiotics: short-chain fatty acids (SCFAs) and other biochemical byproducts that gut microbes release as they consume prebiotics. SCFAs such as butyrate, acetate, and propionate carry out important functions throughout the body, reducing inflammation and insulin resistance, killing cancer cells, and maintaining the integrity of the intestinal barrier. They also appear to help synthesize neurotransmitters and influence the brain in other profound ways.

“For a long time, we thought that the intestinal tract was essentially just a hollow tube that churned food and absorbed nutrients,” says Méndez. “Then we discovered that gut microbes are really involved in the process of breaking down fiber. And recently, we’ve realized that they actually do so much more.”

The post Why You Probably Don’t Need a Probiotic Supplement appeared first on Forks Over Knives.

The shift in diet garnered several significant results: 22 of the patients (37%) achieved total remission, while the number of patients who needed to use glucose-lowering medications dropped from 40 to 29. Additionally, the number of insulin prescriptions within the group fell from 4 to 1 after the changes in diet were made.

“The two key characteristics of WFPB diets that support Type 2 diabetes remission are lower total energy and lower total fat, which lead to reduced energy intake,” says Micaela Karlsen, PhD, senior director of research for the American College of Lifestyle Medicine and a lead researcher on the study.

The concept of eating low energy density foods—that is, foods with a low calorie count—is a popular and proven method for long-term weight loss. This approach allows a person to eat a relatively large volume of food without gaining weight because the ingredients aren’t highly caloric and are often filled with hunger-busting properties such as fiber. In a 2020 statement, the American College of Lifestyle Medicine elaborated on how this technique can support Type 2 diabetes remission by saying that “the three factors of decreasing fat, increasing fruits and vegetables, and increasing water content have been shown to decrease caloric content,” which supports healthy blood sugar levels. Eating a WFPB diet naturally includes many low energy density foods, making it a prime lifestyle choice for people battling diabetes.

This new study adds to a growing body of research that supports using a WFPB diet to prevent, halt, or even reverse the negative health effects of Type 2 diabetes. A 2021 study which looked at data from nearly 42,000 Seventh-day Adventists (many of whom are vegetarian or vegan) discovered that vegans within that group had a 62% decreased risk of developing diabetes compared to the meat eaters. More recently, a 2023 study from the Harvard T.H. Chan School of Public Health found that a WFPB diet decreased the likelihood of premature death in Type 2 diabetes patients.

The CDC reports that more than 37 million Americans have diabetes (about 1 in 10), and Type 2 diabetes makes up 90–95% of those cases. While medications are a major component of Type 2 diabetes care, growing research supports the evidence that lifestyle interventions—including a WFPB diet, exercise, decreased substance use, and proper sleep—can have similarly significant health outcomes as pharmaceutical interventions.

“We need to do more research to see if there are differences in remission rates among different populations,” says Karlsen. “But we do know that behaviors like a low-fat, whole food, plant-predominant lifestyle and moderate exercise have positive benefits for blood glucose, and are likely to help everyone.”

To learn more about a whole-food, plant-based diet, visit our Plant-Based Primer. For meal-planning support, check out Forks Meal Planner, FOK’s easy weekly meal-planning tool to keep you on a healthy plant-based path.

The post New Study Confirms Plant-Based Diet Can Promote Type 2 Diabetes Remission appeared first on Forks Over Knives.

Plant proteins offer a number of advantages for athletes. Choosing plant-based over animal-based protein-rich foods reduces the risk of chronic disease and obesity. What many athletes fail to realize is that the benefits of plant protein extend to performance as well. These are some of the key advantages.

1. Plant-protein foods improve circulation.

Protein-rich plant foods can reduce plaque buildup in the arteries. They lower blood viscosity and increase arterial elasticity. This improves blood flow. Better blood flow means more oxygen and nutrients to the muscles and better elimination of metabolic waste products.

2. Plant-protein foods reduce inflammation.

Whole plant foods are rich in anti-inflammatory compounds. These foods are our primary sources of protective phytochemicals, antioxidants, vitamin E, and healthful fats. Animal products tend to have pro-inflammatory effects. Chronic inflammation can cause tissue damage, pain, and fatigue. This can compromise oxygen delivery and hinder athletic performance.

3. Plant-protein foods reduce oxidative stress.

Physical training increases the production of free radicals, which can damage body tissues. When the body manufactures more free radicals than it can neutralize with antioxidants, oxidative stress occurs. Exercise-induced oxidative stress can damage body tissues, resulting in reduced performance and recovery. Athletes need a steady supply of antioxidants from foods. The most potent antioxidants are concentrated in plant foods. These include vitamin E, vitamin C, provitamin A carotenoids, selenium, and many phytochemicals.

4. Plant-protein foods support a healthy gut microbiome.

A healthy, diverse gut microbiome is sustained by fiber, which provides food for the gut bacteria. High-protein plant foods, such as legumes (beans, peas, and lentils), are loaded with fiber, while animal products have none. A healthy gut microbiome has a fundamental role in metabolism, endocrine function, and immune response. It helps with the delivery of water, nutrients, and hormones during exercise.

5. Plant-protein foods promote lean bodies.

Plant foods generally deliver fewer calories for any given volume of food, which may help to explain why plant-based eaters are typically leaner. Lower levels of body fat are associated with improved aerobic capacity and better endurance.

6. Most plant-protein foods help build glycogen stores.

Endurance performance depends on stores of glycogen, which is the body’s backup source of fuel derived from carbohydrates. Carbohydrates are also the preferred fuel for our brains. Protein-rich plant foods, such as legumes, also provide high-quality carbohydrates, while meat is devoid of carbohydrates.

Excerpted with permission from Healthy Living Publications, 2023.

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