A scientific review reveals the best diet to reduce the risk of “fatal” diseases

New research finds that plant-based diets are associated with a lower risk of cardiovascular disease, cancer and premature death.

Dr. Angelo Capodice, from the University of Bologna in Italy, and colleagues reviewed 48 research papers published between January 2000 and June 2023 that investigated the relationship between plant-based diets, cardiovascular health, and cancer risk. They found "significant" health benefits in plant-based diets.

“Our comprehensive review appears consistent with other preliminary evidence linking consumption of processed red meat to an increased risk of gastrointestinal cancers,” Capodice and his team wrote in the paper published in the journal PLOS One.

The World Health Organization's International Agency for Research on Cancer classified processed meat as "carcinogenic to humans" in 2015, stating that there is "sufficient evidence from epidemiological studies that eating processed meat causes colorectal cancer."

The International Agency for Research on Cancer has also declared that red meat is “probably carcinogenic to humans.”

However, Capodice cautioned that "caution must be exercised" before making a broad recommendation for vegetarian diets due to limitations of the studies and the potential for vitamin and mineral deficiencies associated with these eating plans.

The positives of eating a diet rich in fruits, vegetables, nuts, seeds, oils, whole grains, legumes and beans have long been embraced.

Capodice and his team point out that plant-based diets help lower blood pressure, manage blood sugar better, and maintain a healthier body mass index.

The team explained that people who tend to follow these diets are “more likely to engage in healthy lifestyles,” such as exercising regularly, avoiding sugar-sweetened beverages, and abstaining from alcohol and tobacco, which also reduces the risk of heart disease.

However, researchers say that pregnant women who followed a vegetarian diet did not reduce their risk of developing gestational diabetes and high blood pressure compared to women who ate meat.

Vegetarians are at risk of developing anemia due to a deficiency of vitamin B12, an essential nutrient found naturally in animal products. Therefore, vegans are encouraged to eat cereals fortified with vitamin B12 or take daily supplements.

Capodice's team stresses that more research is needed on the effects of plant-based diets, and they say that the studies they analyzed varied in dietary patterns, sample size, and participant demographics, among other factors.