The notion that plant-based diets are optimal for health and prevent cardiovascular disease (CVD) goes back at least to the 1950s. Yet, “food wars” still exist with some denying the power of plant diets. More data is needed and an emphasis on raw vegetables consumption is of interest. A new study sheds light on this topic.
STUDY
The researchers searched for randomized controlled trials on the effects of a plant-based diet on weight loss compared with a non-plant-based diet with an emphasis on raw plant intake.
RESULTS
Individuals on the plant-based diet lost more weight than the non-plant-based diet group.
Increased consumption of raw vegetables was significantly associated with lower BMI, lower risk of obesity, lower risk of coronary heart disease and myocardial infarction (heart attack), and higher HDL cholesterol.
DISCUSSION
The present findings suggest that raw vegetable intake is beneficial for weight loss and the prevention of CVD-like heart attacks. The same diet that was optimal for the heart was also found to favor lower body weights measured as BMI. This study provides more support for choosing whole foods focused on vegetables, fruits, whole grains, and legumes. Vegetables contribute to health outcomes and should be prepared sometimes cooked and sometimes raw.
Studies like these are simply absent for the “competitive” diets featuring Paleo, ketogenic, and carnivore choices. Plant-based diets win again, over and over.
Don’t Forget The Veggies!
Vegetables are good for you, and this is well supported by many studies (except for those with certain allergies/intolerances and health conditions). However, much like all things, not everything is created equally, vegetables are no exception to this, and some are better than others. In this article called Don’t Forget The Veggies! we collected a short list of some of the vegetables that are the most nutritious to pile on your plate or snack on.
When selecting vegetables to nosh on, keep the phrase “Eat the Rainbow” in mind. The idea is to remind yourself to consume a wide variety of different colored fruits and vegetables to get a range of micronutrients they contain that are associated with health benefits. This rule of thumb can help you with weight management, improve overall well-being, and help to ward off conditions like heart disease, high cholesterol, and certain cancers.
From helping to reduce blood pressure, reducing cardiovascular risk, improving kidney health, supporting the immune system, boosting brain health, and assisting with weight management, dietary interventions with high vegetable intake have been shown to be highly beneficial. The next time you are looking for something to snack on consider reaching for some raw veggies to help hold you over between meals.
About the author: At his core, Dr. Joel Kahn believes that plant-based nutrition is the most powerful source of preventative medicine on the planet. Having practiced traditional cardiology since 1983, it was only after his own commitment to a plant-based vegan diet that Dr. Kahn truly began to delve into the realm of non-traditional diagnostic tools, prevention tactics, and nutrition-based recovery protocols.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
Content may be edited for style and length.
References/Sources/Materials provided by:
https://www.kahnlongevitycenter.com
https://www.linkedin.com/in/joel-kahn-md-757a59225
https://www.kahnlongevitycenter.com/blog/can-raw-vegetables-keep-you-thin-and-healthy
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1419743/full
