Food as Medicine: Nourishing Your Body with a Plant-Based Diet
Welcome to the world of wellness, where every bite counts and your plate holds the key to a healthier, happier you! At Well Endocrinology, we’re passionate about the power of nutrition and its role in managing and preventing chronic diseases. Today, we’re diving into the benefits of plant-based diets, the science behind it, and how small changes can make a big difference in your life.
Why Plant-Based Diets?
You’ve probably heard the buzz about plant-based diets, but what’s all the fuss about? Well, it turns out there’s a mountain of evidence supporting the benefits of a diet rich in vegetables, fruits, whole grains, legumes, nuts, and seeds. Studies show that plant-based diets can reduce the risk of heart disease, stroke, type 2 diabetes, and even some cancers. According to a study published in JAMA (2017), 45% of deaths from these diseases are directly attributable to suboptimal diets.
But don’t just take our word for it. The American College of Lifestyle Medicine recommends plant-based diets as a cornerstone of managing chronic diseases. And it’s not just about adding years to your life—it’s about adding life to your years.
The Science of Nutrition: It’s Complicated, But Worth It
Nutrition science can be as complex as a three-tiered wedding cake. With randomized control trials, observational studies, and mechanistic research, it’s easy to get lost in the layers. While sensational headlines often make the news, it’s essential to look at the big picture and follow the large body of data rather than getting caught up in small, sensational studies.
For example, did you know that diets high in plant-based foods are associated with lower risks of type 2 diabetes? Substituting just 5% of your calorie intake from animal protein with plant protein can reduce your risk of diabetes by 23%. That’s a delicious statistic!
Moreover, a systematic review and meta-analysis found that the highest adherence to a plant-based dietary pattern was associated with a 23% lower risk of type 2 diabetes compared to the lowest adherence. The benefits extend to cardiovascular health as well. Replacing 1% of energy intake from saturated fatty acids with polyunsaturated fatty acids, monounsaturated fatty acids, or whole grains significantly lowers the risk of coronary heart disease.
Real Life, Real Changes
Food choices are among the most important health decisions our patients make. In nutrition science, there is more consensus than controversy. Favor healthful foods, especially less processed plant foods. The sources of your carbs, protein, and fats matter more than the ratios. In our family, we’ve become more mindful of what we eat to set our two daughters up for the best life and health possible. It’s not about being perfect; it’s about making better choices one meal at a time. Whether it’s swapping out your soda for sparkling water or adding an extra serving of veggies to your dinner, every little change adds up.
SMART Goals for Dietary Changes
Setting SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals can help you achieve dietary changes. For instance, try to eat one extra piece of fruit a day. This simple change has been linked to an 8% decrease in cardiovascular mortality risk, which translates to 60,000 fewer deaths per year in the US.
Our Holistic Approach
At Well Endocrinology, we approach chronic diseases with evidence-based therapies, but we also emphasize lifestyle changes, especially plant-based diets. The data speaks for itself, and we’re here to guide you on your journey to wellness. By focusing on whole, minimally processed foods from plants, you can nourish your body and soul.
Ready to start your journey to wellness? Download our eBook, “Journey to Wellness,” for more tips and recipes to help you embrace a plant-based diet. And don’t forget to follow us on Instagram @dr.ssadiq for daily inspiration and updates.
Remember, your food choices are some of the most important health decisions you make every day. Let’s make them count! Start the conversation about food, recognize the benefits, and support each other in making healthy changes. After all, a little progress each day adds up to big results.References
Micha R, Peñalvo JL, Cudhea F, et al. Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. JAMA. 2017;317(9):912-924.
Murray CJL, Atkinson C, Bhalla K, et al. The State of US Health, 1990-2016: Burden of Diseases, Injuries, and Risk Factors Among US States. JAMA. 2018;319(14):1444-1472.
Satija A, Bhupathiraju SN, Rimm EB, et al. Plant-Based Dietary Patterns and Incidence of Type 2 Diabetes in US Men and Women: Results from Three Prospective Cohort Studies. PLoS Med. 2016;13(6).
Wanders AJ, Alssema M, Zock PL, et al. Plant-Derived Polyunsaturated Fatty Acids and Markers of Glucose Metabolism and Insulin Resistance: A Meta-Analysis of Randomized Controlled Feeding Trials. Am J Clin Nutr. 2010;91(5):1043-1053.
Reynolds A, Mann J, Cummings J, et al. Carbohydrate Quality and Human Health: A Series of Systematic Reviews and Meta-Analyses. Lancet. 2019;393(10170):434-445.
Oyebode O, Gordon-Dseagu V, Walker A, Mindell JS. Fruit and Vegetable Consumption and All-Cause, Cancer and CVD Mortality: Analysis of Health Survey for England Data. J Epidemiol Community Health. 2014 Sep;68(9):856-62.
