Overwhelming Evidence that Plant Based Diets Versus Omnivore Diets are Superior for Health Improvement

Need proof that a plant based diet is superior for human health? The following list is a small sampling of current scientific evidence and research studies. The quotes summarize the baseline or overall conclusion. Links are directly under the conclusive study quote.

Last updated 1/19/2021

Cardiovascular Conditions (Heart Disease, Blood Pressure)

A vegan diet resulted in a significant 32% lower high-sensitivity C-reactive protein when compared with the American Heart Association diet.

Research Link: Anti-Inflammatory Effects of a Vegan Diet Versus the American Heart Association-Recommended Diet in Coronary Artery Disease Trial

Cardiovascular risk reduction is optimized by a high-carbohydrate, low-GI diet.

Study Link: Comparison of 4 diets of varying glycemic load on weight loss and cardiovascular risk reduction in overweight and obese young adults: a randomized controlled trial

Consumption of vegetarian diets is associated with lower Blood Pressure. Such diets could be a useful nonpharmacologic means for reducing blood pressure.

Research Link: Vegetarian diets and blood pressure: a meta-analysis

After 4 weeks, participants eating the plant-based diet, rich in nutrients and phytochemicals, reduced their total and LDL cholesterol significantly more than the participants consuming a standard low-fat diet.

Study: Effects of a Plant-Based Diet on Plasma Lipids

…serum total cholesterol and apolipoprotein B concentrations were lower in vegans compared with meat-eaters, fish-eaters and vegetarians. 

Research: Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans

Diabetes

The reduction in intramuscular fat tended to be greater in response to a vegetarian diet.

Research Paper: The Effect of a Vegetarian vs Conventional Hypocaloric Diabetic Diet on Thigh Adipose Tissue Distribution in Subjects with Type 2 Diabetes: A Randomized Study

Both a low-fat vegan diet and a diet based on ADA guidelines improved glycemic and lipid control in type 2 diabetic patients. These improvements were greater with a low-fat vegan diet.

A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes

Beta-cell function and insulin sensitivity were significantly improved through a low-fat plant-based diet in overweight adults.

A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical Trial

Obesity / Weight Loss

Vegan diets may result in greater weight loss than more modest recommendations.

Study: Comparative effectiveness of plant-based diets for weight loss: a randomized controlled trial of five different diets

A plant-based diet appears to be beneficial for human health by promoting the development of more diverse and stable microbial systems. Additionally, vegans and vegetarians have significantly higher counts of certain Bacteroidetes-related operational taxonomic units compared to omnivores.

The diversity of the microbiota appears to have an important association with BMI, obesity, and arterial compliance; and a majority of the research suggests that a plant-based diet fosters a greater microbial diversity.

Mental Health

A dietary intervention (plant-based nutrition) program improves depression, anxiety, and productivity in a multicenter, corporate setting.

Study Details: A multicenter randomized controlled trial of a nutrition intervention program in a multiethnic adult population in the corporate setting reduces depression and anxiety and improves quality of life: the GEICO study

Cancer

Eating more fruits and veggies may help prevent a third of cancer cases. Here’s what we know.

In fact, vegans — those who don’t eat any animal products including fish, dairy or eggs — appeared to have the lowest rates of cancer of any diet. 

Vegan diet seems to confer lower risk for overall and female-specific cancer than other dietary patterns. 

Study Link: Vegetarian diets and the incidence of cancer in a low-risk population

Those who followed a vegan diet experienced a 35 percent lower prostate cancer risk than those following a nonvegetarian, lacto-ovo-vegetarian, pesco-vegetarian, or semi-vegetarian diet. 

Article Reference: Plant-based diets protect against prostate cancer while animal-based foods, such as milk and cheese, increase the risk for cancer, according to a review published in the Journal of the American Osteopathic Association.

Rheumatoid Arthritis

Patients with moderate-to-severe RA, who switch to a very low-fat, vegan diet can experience significant reductions in RA symptoms.

All measures of RA symptomatology decreased significantly (p < 0.05), except for duration of morning stiffness (p > 0.05). Weight also decreased significantly (p < 0.001). At 4 weeks, C-reactive protein decreased 16% (ns, p > 0.05), RA factor decreased 10% (ns, p > 0.05), while erythrocyte sedimentation rate was unchanged (p > 0.05).