Getting protein from plant-based sources like beans and nuts instead of animal proteins like red meat and dairy is linked to fewer deaths related to dementia and heart disease, according to a new study.
The study, published Wednesday in the Journal of the American Heart Association (JAHA), studied more than 100, 000 post-menopausal women for nearly 20 years.
The women in the study who ate more protein from plant-based sources had an associated lower risk of deaths related to heart disease and dementia and a lower risk of all-cause mortality, or death from all causes, in comparison to women who ate more red meat, dairy and eggs.
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Why a plant-based diet could impact health factors like dementia and heart disease is the subject of two working theories in medical and nutritional science literature, according to Dr. Jennifer Ashton, ABC News chief medical correspondent and a board-certified OB-GYN.
One of them has to do with inflammatory metabolites, so these are by-products of animal protein that can then affect the heart and the brain and our blood vessels, said Ashton, who also has a master's degree in human nutrition. Another [theory] has to do with the gut microbiome, that good bacteria, and obviously what we eat is related to that.
Ashton said on Good Morning America Thursday that she has followed a plant-based diet for the past three weeks and has seen her bad cholesterol level, or LDL, and her body fat decrease.
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My weight stayed the same and I lost one point off that dangerous internal visceral fat, so even someone doing this just one or two days a week could potentially have some health benefits, she said. My advice is dip your toe in the water.
It doesn't have to be all or none, she said. You could start with just one day of plant-based eating then maybe that will lead to two but, listen, if I can do it, anyone can do it.
A plant-based diet is a way of eating that consists mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits.
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Thomas Colin Campbell, a Cornell University biochemist, claims responsibility for giving the plant-based way of eating its name. He said he coined the term in 1980 to help present his research on diet to skeptical colleagues at the National Institutes of Health, according to The New York Times.
I wanted to emphasize that my work and ideas were coming totally from science and not any sort of ethical or philosophical consideration, he told the newspaper.
Yes, a plant-based diet consists of eating few to no animal foods, while a vegan diet eliminates all animal foods and products -- everything from meat and leather products to eggs and cheese, according to Fatima Cody Stanford, M.D., an obesity medicine physician scientist at Harvard Medical School.
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There is a way to be healthy in any of those, Stanford told GMA last year. What I say to my patients is to find the best right thing for them because everyone’s body is different and everyone’s body responds differently.
Plant-based diets have been steadily gaining acclaim for the last several years, often landing atop the annual best diet rankings from U.S. News & World Report.
The 2011 documentary Forks Over Knives also really put plant-based diets into the mainstream. The documentary was made by Brian Wendel, who attended a conference on nutrition in 2001, began to follow a plant-based diet and then brought the idea to the masses with the documentary and a best-selling book.
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The information has been there for a long time, at least from a health perspective, and we’ve just helped bring it to a mass audience, Wendel told GMA last year. I became convinced of the health argument back in 2001 and just did it overnight. Up until that point, I had been eating animal products every day.
More recently, another documentary, The Game Changers, has pushed plant-based diets into the spotlight. The 2019 documentary, produced by James Cameron and Arnold Schwarzenegger, shows the journey of a former MMA fighter who gives up meat.
Another factor is the argument that eating plant-based is better for the environment, according to Deirdre K. Tobias, assistant professor in the department of nutrition at Harvard School of Public Health.
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We see how much land it takes to supply and grow a single hamburger, for example, she said. I think that awareness has been really eye-opening for a lot of people who may have disregarded the dietary advice for health reasons.
For me the best guide is does the food still look somewhat like it does when you take it out of the ground? When you cook a potato, it still looks like a potato, he said. The more a food is like that the more you can lean on that in your diet and lifestyle, for health benefits.
Of course fresh vegetables and fruits are a big part of a plant-based diet, as well as nuts, whole grains and legumes. Seafood and meat products can also, on occasion, be part of a plant-based diet.
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Make starchy foods -- beans, rice, sweet potatoes, quinoa, chickpeas –- the center of the plate because that has the energy to sustain you, he said. And then surround it with vegetables.All What to Expect content that addresses health or safety is medically reviewed by a team of vetted health professionals. OurMedicalReview Board includes OB/GYNs, pediatricians, infectious disease specialists, doulas, lactation counselors, endocrinologists, fertility specialists and more.
Sure, you’re more tired, more nauseated and just about more everything since you’re carrying multiples. But there’s at least one upside: You've got a license to eat! Moms of twins get to indulge in an extra 600 calories a day — doctor’s orders. (And if you’re carrying more than two babies, your calorie needs are even higher.)
But before you take that as a free pass to Burritoville (extra guacamole for Baby A; refried beans for Baby B), think again. The quality of what you eat will be just as important as the quantity. In fact, good nutrition during a multiple pregnancy has an even greater impact onbaby birth weight than it does during a singleton pregnancy.
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Even with the best intentions, however, there will definitely be challenges when it comes to eating right. As your pregnancy progresses, there will be less and less room in your belly for food. And that’s not metaphorically speaking: Your babies will literally take up space usually inhabited by your stomach and esophagus (hence theheartburn many moms of multiples experience).
Since you’ll still have to do your best to eat the foods you and your babies need most, you’ll require a good strategy: Eat several smaller meals a day (petite platefuls take up less room going down but deliver the same nutritional punch at the end of the day). And common sense requires that you choose foods that packplenty of nutrients into small servings.
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So how do you get the biggest nutritional charge for the calories you consume? Here’s everything you need to know about maintaining a healthy diet for a twin and multiple pregnancy.How much should I eat when I’m pregnant with twins and multiples?
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Women carrying multiples should consume an extra 300 calories for each additional baby, according to the American College of Obstetricians and Gynecologists (ACOG). That means you’ll need to eat 600 extra calories per day on top of what you were having pre-pregnancy if you’re pregnant with twins (or 900 extra calories per day if you’re expecting triplets!).
Just like moms-to-be of singletons, moms-to-be of multiples should takea daily prenatal vitaminto support their babies’ growth and development. That said, since your needs for certain nutrients— especially iron, folate, calcium, magnesium and zinc— are even higher when you’re carrying two or more, your practitioner may recommend taking additional supplements to fill in the gaps.What foods should I eat while pregnant with twins and multiples?
Wholesome, nutrient-dense food is the name of the game. While it’s perfectly fine to enjoy the occasional treat or splurge, make sure the majority ofthose extra caloriescome from nutritious foods that best nourish your babies and your pregnancy.
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In general, moms of multiples should fill up on the same types offoods that support a healthy singleton pregnancy. (No matter how many babies you have growing, they all need the same nutrients!) But since twin pregnancies come with greater nutritional needs overall, it’s even more important to choose menu items that deliver the biggest vitamin and mineral bang for your buck. These pregnancy super foods fit the bill.Lean proteins
Proteinis a mom-to-be’s best friend, especially for those carrying multiples. Eating ample amounts may help prevent preeclampsia, gestational diabetes and preterm labor (all more common in multiple pregnancies). Protein is also essential for building uterine muscle fiber and for fueling the increased blood volume required to nourish two or more babies.
Women carrying twins should aim to get around 100 grams of protein per day. If that seems like a lot, think of yourself as a body-builder bulking up for a big competition. (After all, what are you doing if not building new
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