1) EAT PLANTS, AND YES CARBS WITH FIBER!
Plant-based eating is the most scientifically researched lifestyle to increase lifespan & decrease all-cause mortality rates & chronic diseases that plague the US today
Studies Show:
“A systematic review demonstrates evidence
that a plant-based diet can significantly improve psychological well-being,
quality of life, control of type ii diabetes measured by hbA1C and a number of
physical characteristics (weight loss, fbg, total cholesterol, ldl cholesterol,
triglycerides) in people with t2d”(#1)
Examples:
- A plant-based diet has been shown effective at greatly improving and even Reversing type II diabetes and heart disease such as arteriosclerosis and high blood pressure, reducing strokes and heart attacks and overall mortality (#1/#7)
- Have been shown to reduce biometrics: weight, cholesterol, blood pressure, blood glucose, Etc (#1-#4, #7)
- Plant-based diets have been shown to improve auto-immune diseases, hormone function, including thyroid function
- Plant-based diets have been proven to decrease many cancer risks (#6)
- Every 3% increase in calories from plant protein was found to reduce risk of death by 10% (#8)
v
There
is more long-term, life-time plant-based lifestyle research than any other diet
by far
Examples:
· The China Study, Seventh-Adventist Studies, Mediterranean diet studies, Blue Zone Studies
- The longest lived people/cultures ALL thrived on a largely plant based diet (roughly 90% or more) as those of the blue zones including the seventh day Advantest’s
v Plants are the only producers FIBER that is crucial
to human health and digestion (#9)
v
Healthy
digestion, detox pathways, microbiome diversity, Cardiovascular , brain health,
& much much more!
v Carbs as in complex carbohydrates and
resistant starches: those in beans, legumes, potatoes, and whole grains are
crucial to long-term health and longevity (#10)
Examples:
·
Legumes
have been shown to be the most important dietary predictor of survival in older
people (#11)
·
Resistant
starches in plants like potatoes and beans are being shown to be critical for
gut health, microbiome diversity, longevity, and overall health. (#11)
v Complex Carbohydrates are our bodies
preferred source of energy and most easily utilized. (#17)
v Complex carbohydrates are packed with healthy
fiber
v There’s no reason to worry about the sugars in complex carbs, the fiber paces the release of glucose, so it doesn’t go directly into the blood stream as does simple carbs and isolated sugars.
-We NEED glucose in our bodies, but in the way as nature intended it, packaged with other nutrients, paced out in digestion, and utilized slowly, not isolate
SOURCES:
1) Systamatic review: diabetes, overall well-being, CVD
2) Plant-based diet and heart disease, high cholesterol, and obesity **
3) Weight, CV health
4) General overview of benefits of plant-based diet
The effects of plant-based diets on the body and the brain: a systematic review - PMC (nih.gov)
5) Increased life expectancy
6) Prostate cancer
7) Plant-based diet and diabetes
8) Mortality Risk
Eating more plant protein associated with lower risk of death « Kurzweil (kurzweilai.net)
9) Fiber in plants
(PDF) Fiber Plants: An Overview (researchgate.net)
10) Carbohydrates benefits and mortality
11) Legumes and mortality of elderly
12) Carbohydrate/Glucose as energy source
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