Frequently Asked Questions

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"A diet rich in vegetables, fruits, beans and legumes, nuts and seeds, and whole grains — can lower inflammation, as well as the risk of many chronic diseases such as diabetes, heart disease, strokes, and cancer. Simply put, food is medicine. Some doctors are providing this information to patients as part of their regular medical care." Harvard Health Publishing, Harvard Medical School https://www.health.harvard.edu/blog/lifestyle-medicine-for-all-healthy-food-comes-first-2020092421009

"Plant-based nutrition for healthcare professionals: implementing diet as a primary modality in the prevention and treatment of chronic disease." National Library of Medicine https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466942/

IMMUNE SYSTEM SUPPORT: “Plants give your body what it needs to help fight off infection,” says Andrea Murray, MD Anderson health education specialist. “A plant-based diet strengthens your immune system to protect you against germs and microorganisms.”

REDUCTION OF INFLAMMATION: “Antioxidants in plants grab all these so-called free radicals that can throw your body off balance,” says Murray. “To reduce inflammation, it’s important to eat plant-based and to listen to your body’s signals for how foods work for you.”  

"Prolonged inflammation can damage your body’s cells and tissue and has been linked to cancer and other inflammatory diseases like arthritis. A plant-based diet may protect you because it removes some of the triggers to these diseases."  

Maintain Healthy Weight: "Excess weight causes inflammation and hormonal imbalance. If you are overweight or obese, your risk is higher for 12 different types of cancer including colorectal, post-menopausal breast, uterine, esophageal, kidney and pancreatic cancers. If you eat mostly plants, you remove many of the foods that lead to weight gain." 

HIGH IN FIBER:  "Fiber is present in all unprocessed plant foods. It is what makes up the structure of the plant, and if you eat more of it you access a whole host of benefits. Eating a plant-based diet improves the health of your gut so you are better able to absorb the nutrients from food that support your immune system and reduce inflammation. Fiber can lower cholesterol and stabilize blood sugar and it’s great for good bowel management. Fiber is very important for reducing your cancer risk. This is especially true for your risk for the third most common cancer: colorectal cancer." 

REDUCING DISEASE: "The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses."

The University of Texas MD Anderson Cancer Center   https://www.mdanderson.org/publications/focused-on-health/5-benefits-of-a-plant-based-diet.h20-1592991.html

"Processed meat, red meat, and poultry increase your risk for cardiovascular disease, according to a study published in JAMA Internal Medicine. Researchers followed meat, poultry, and fish intake for participants across six cohort studies and tracked coronary heart disease, stroke, and heart failure incidence rates and disease-related mortality. Two or more servings of processed meat, red meat, or poultry incrementally increased the risk for cardiovascular disease, compared with no consumption. Consumption of both processed meat and red meat increased the risk of death from heart disease. These results remain significant after adjusting for several covariates across study designs."

References

Zhong VW, Van Horn L, Greenlandy P, et al. Associations of processed meat, unprocessed red meat, poultry, or fish intake with incident cardiovascular disease and all-cause mortality. JAMA Intern Med. Published online February 3, 2020. https://www.pcrm.org/news/health-nutrition/processed-meat-red-meat-and-poultry-increase-risk-heart-disease

Information on Fish: https://www.pcrm.org/news/exam-room-podcast/fish-really-healthy

Referring to any food or product made from animal milk: "Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer’s disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers...government policies still promote these products, despite scientific evidence that questions their health benefits and indicates their potential health risks. Though dairy is marketed as an essential food for strong bones, there is more to the story. Milk and dairy products are not necessary in the diet and can even be harmful to health. It’s best to consume a healthful diet of whole grains, fruits, vegetables, beans, peas, and lentils and replace cow’s milk with nondairy milks like almond, soy, or cashew milk. These nutrient-dense foods can help you meet your nutrient requirements with ease—and without the health risks associated with dairy products." Physicians Committee for Responsible Medicine"  https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy#:~:text=Milk%20and%20other%20dairy%20products%20are%20the%20top%20sources%20of,Cheese%20is%20especially%20dangerous.

"Eggs have zero dietary fiber, and about 70 percent of their calories are from fat—a big portion of which is saturated. They are also loaded with cholesterol—about 213 milligrams for an average-sized egg. For reference, people with diabetes, cardiovascular disease, or high cholesterol should consume fewer than 200 milligrams of cholesterol each day...

Diabetes

A review of fourteen studies published earlier this year in the journal Atherosclerosis showed that people who consumed the most eggs increased their risk for diabetes by 68 percent, compared with those who ate the fewest.

In a 2008 publication for the Physicians’ Health Study I, which included more than 21,000 participants, researchers found that those who consumed seven or more eggs per week had an almost 25 percent increased risk of death compared to those with the lowest egg consumption. The risk of death for participants with diabetes who ate seven or more eggs per week was twice as high as for those who consumed the least amount of eggs.

Heart Disease

Researchers published a blanket warning in the Canadian Journal of Cardiology, informing readers that ceasing egg consumption after a heart attack would be “a necessary act, but late.” In the previously mentioned 14-study review, researchers found that people who consumed the most eggs increased their risk for cardiovascular disease by 19 percent, and if those people already had diabetes, the risk for developing heart disease jumped to 83 percent with increased egg consumption.

New research published this year has shown that a byproduct of choline, a component that is particularly high in eggs, increases one’s risk for a heart attack, stroke, and death.

Animal Protein

Inevitably, this discussion also leads to another question: “Even egg whites?” Yes, even egg whites are trouble. The reason most people purport to eat egg whites is also the reason they should be wary — egg whites are a very concentrated source of animal protein (remember, the raw material for all those yet-to-be-developed body parts?). Because most Westerners get far more protein than they need, adding a concentrated source of it to the diet can increase the risk for kidney disease, kidney stones, and some types of cancer.

By avoiding eggs and consuming more plant-based foods, you will not only decrease your intake of cholesterol, saturated fat, and animal protein, but also increase your intake of protective fiber, antioxidants, and phytochemicals. Be smart! Skip the eggs and enjoy better health!" https://www.forksoverknives.com/wellness/whats-wrong-with-eggs/

More information on eggs: https://www.pcrm.org/term/eggs

Watch: https://youtu.be/RtGf2FuzKo4