Gaby
“When thinking about longevity, it would be beneficial for most of us to switch to a plant-based diet,” noted Christopher Gardner, the lead author of a new study and a nutrition scientist at Stanford University.
His team claims that transitioning to a plant-based diet can strengthen the heart in just eight weeks. During this period, participants in the study experienced weight loss, as well as reductions in insulin levels and cholesterol associated with cardiovascular diseases.
Thus, researchers have gathered even more evidence that a vegan diet is beneficial for human health—and, of course, for the environment.
How the Study Was Conducted
To participate in a series of experiments, researchers enlisted 22 pairs of healthy identical twins (to control for genetic differences, as well as variations in upbringing and lifestyle).
Throughout the study, all participants adhered to a healthy diet. The volunteers’ meals included vegetables, legumes, fruits, whole grains, nuts, and seeds. One twin from each pair consumed a strictly plant-based diet, while the other was provided with a healthy amount of meat as determined by the research team.
“They dressed alike, spoke alike, and joked like people who spend a lot of time together,” said Gardner. However, different processes were occurring in the bodies of the two groups.
During the first four weeks of the study, all participants were offered specially prepared breakfast, lunch, and dinner. The twins also received strict instructions on what they could and could not eat. Above all, they were required to maintain a balanced variety of foods. Additionally, volunteers were strictly prohibited from consuming processed foods, as reported by Science Alert.
In the second phase of the study, participants continued the diet but were required to shop for groceries and prepare their own meals.
The Effects of the Experiments
According to the scientists, volunteers were allowed to eat as much as they wanted. No calorie restrictions or weight loss goals were set. However, most participants lost excess weight.
It was also evident that all of them improved their cardiovascular health. The most significant effects were observed in those twins who adhered to a strictly plant-based diet. Their insulin levels dropped by 20 percent, and their low-density lipoprotein cholesterol (LDL-C) levels decreased, which is a significant risk factor for atherosclerosis, stroke, and cardiovascular diseases.
The study also showed the expected decrease in vitamin B12 levels. However, since this was a short-term study, the loss was not substantial.
Researchers advised transitioning to a plant-based diet “mindfully.” This shift can be accompanied by a loss of some essential nutrients, such as vitamin B12. It’s no coincidence that those who become vegans are often recommended to take supplements to compensate for such losses.
The team noted that, unfortunately, veganism faces strong resistance from society: “so strong that the word has even become a slur.” This is despite the fact that most of our contemporaries agree with the principles underlying veganism and vegetarianism.
Christopher Gardner reminded us that, in addition to the heart health benefits demonstrated by the new study, a vegan diet offers other advantages. For instance, it increases the number of beneficial gut bacteria and protects telomeres (the ends of chromosomes that determine our longevity).
For those hesitant to make a sudden switch to veganism, the nutritionist recommended incorporating as many plant-based foods into their diet as possible.
The results of the study were published in the JAMA Network Open journal.
