How to reduce saturated fat in the vegan diet
A new study has found that reducing the consumption of high-protein, non-starchy vegetables could lower the risk of developing heart disease.
The new study, published this week in the Journal of the American Medical Association, used data from the National Heart, Lung, and Blood Institute’s (NHLBI) Behavioral Risk Factor Surveillance System to estimate that replacing one serving of non-white-wheat toast with white rice, potatoes, or sweet potatoes per day lowered the risk for heart disease by 10 percent.
The researchers looked at participants who were in the United States between 2007 and 2014.
In the study, the researchers also looked at whether the reduction in risk was associated with the consumption or intake of other types of plant-based foods, including whole grains, nuts, legumes, fruits, and vegetables.
The results are “very exciting,” said lead author David Ludwig, a professor of nutrition and epidemiology at Yale University and director of the Yale Prevention Research Center.
The paper was published in the journal Health Affairs.
While there have been several large studies looking at the health effects of replacing white rice and white bread with white beans, wheat, or other plant-containing foods, this was the first study to examine the effect of replacing vegetables with non-whole-grain vegetables.
“Our results provide a very compelling case for the consumption and consumption of plant proteins in the context of the vegan lifestyle,” Ludwig said.
“There are many health benefits to the vegan dietary pattern, including reducing saturated fat, cholesterol, blood pressure, and weight, but the effects of vegetables are particularly compelling.”
Vegetables are among the most popular plant-foods in the U.S., with more than 4.4 billion pounds of them produced annually, according to the U, and about 75 percent of them are non-dairy.
According to the National Academy of Sciences, eating more plant foods has been associated with a reduced risk of heart disease and cancer, which are linked to saturated fat and cholesterol, and a reduced incidence of type 2 diabetes.
According the U., the average American eats 1.5 servings of plant foods per day, which translates to about 60 grams of carbohydrates and about 2 teaspoons of sugar per day.
About 50 percent of the world’s population eats less than the recommended daily allowance of at least one serving (the recommendation is 5.5 to 6 ounces) of plant food per day or less, and nearly half of Americans say they avoid processed foods.
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Vegetarian Health Study, which followed 7,500 people for 16 years, found that the people who ate more plant-heavy foods had lower risks of developing a variety of diseases, including heart disease, cancer, diabetes, and obesity.
Researchers say this is an important finding because it means we need to change our diets if we want to reduce the risks associated with our diets.
“One of the challenges is the amount of energy that is being used to produce plant proteins and animal proteins,” Ludwig explained.
“When people eat less of those foods, their blood cholesterol levels are lower, and the amount that is stored in the body is lower, so it is easier to lower the overall risk of disease.”
In a separate study published in February in the American Journal of Clinical Nutrition, Ludwig and his colleagues found that people who were vegetarians had significantly lower rates of the metabolic syndrome, a group of health problems that includes high blood pressure and high cholesterol.
The metabolic syndrome is also linked to increased risk for developing high blood cholesterol and heart disease in men and women.
“The results of the current study suggest that it is important to reduce intake of protein, including non-fat and refined grains, vegetables, and legumes,” Ludwig wrote.
“People who are vegetarian or vegan should be aware that this may reduce their risk for these diseases.”
To learn more about the research, visit: http://www.hhs.gov/dhs/publications/healthyliving/index.html#content