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Why Whole Foot Plant Based?

What is a WFPB Diet?

A WFPB diet is a dietary pattern predominantly or exclusively focused on consumption of whole plant foods including fruits, vegetables, beans and legumes, wholegrains, nuts, and seeds. A WFPB diet also avoids all animal products including meat, fish, dairy products, and eggs, plus oils and highly processed foods. Minimal use of added salt and sugar is also encouraged.

A WFPB diet can be classified as a healthy version of a vegan diet as all animal products are avoided. However, a vegan diet can also include highly processed foods and oils. These foods are not health promoting and are avoided on a WFPB diet, hence the distinction.

Is a WFPB Diet Healthy?

Research suggests that well-planned healthy vegan diets supply appropriate nutrition with animal products not required for a healthful and nutritionally adequate diet (Davis et al, Chap 2, p 30). Healthy vegans come closer to meeting international and national nutrition recommendations for total fat, saturated fat, cholesterol, trans-fatty acids, and dietary fibre vs other dietary groups (Davis et al, chap 2, p 35)

According to the Academy of Nutrition and Dietetics position statement, 2016 “appropriately planned plant-based diets, including 100% plant-based diets, are healthful and nutritionally adequate during all stages of the lifecycle, including pregnancy, lactation childhood, adolescence and for athletes and may provide health benefits in the prevention and treatment of certain diseases.” (Am dietetic assoc. JADA. 2009;109(7):1266-1282)

Although there is no single dietary label that is best for health, multiple layers of evidence point in the same direction. Most nutrition scientists and professionals agreeing on what constitutes a healthy diet for long-term health i.e., a diet that is high in plant foods including vegetables, fruits, cereals, and legumes, and low in red/processed meat and highly processed foods with added fat, sugar, and salt. (Davis et al, chap 2, p 35)

A WFPB diet complies with the Australian Dietary Guidelines (ADG). The ADG provides a framework for healthy eating among the general population, giving relevant advice on the amounts and groups of foods to eat for health and wellbeing. They also underpin our public health practices and nutrition policies and influence food choices and behaviors in our communities.

 

Is the standard Australian diet (SAD) healthy?

Unfortunately, less than 10% of Australian’s follow the ADG, instead following the animal product and processed food heavy standard Australian diet (SAD).

Australia is one of the highest meat consuming countries in the world with 89.6kg meat consumed per capita (2019). Almost 60% of adult energy intake comes from processed or ultra-processed foods (e.g., bread, cereal, chips, biscuits, confectionary etc.) and only 4.2% of adults meet the recommended daily serves of fruit and vegetables.  The following Australian health statistics may therefore come as little surprise:

  • 67% adults are overweight or obese (approx. 12.5 million adults)
  • 3 million are living with type 2 diabetes (T2DM) and many more living undiagnosed
  • 1 in 20 adults are living with cardiovascular disease (CVD) (1.2 million people), including heart disease which is the leading cause of death for men, second leading cause for women (2017/18)
  • The leading cause of death for women is dementia (including Alzheimer’s Disease), accounting for 13% of deaths (2021).
  • 151,000 Australians are living with cancer, 49,000 will die each year (2021)

An unhealthy diet is a major risk factor for chronic disease. Globally, 12.2 million deaths/year are attributed to dietary risk factors namely insufficient consumption of fruits, vegetables, legumes, whole grains, nuts and seeds and excess consumption of dairy and red/processed meat. (Lancet 2023)

The foods linked most strongly to diet-induced chronic disease include animal products and ultra-processed foods. The foods linked to lower disease risk are whole plant foods e.g., vegetables, fruits, cereals, and legumes.

Why can animal foods, oils, and highly processed foods be detrimental to our health?

See below for some of the properties of animal foods, oils and highly processed foods that may impact negatively on our health.

Saturated fat

All animal products contain cholesterol and saturated fat with some also containing naturally occurring trans-fatty acids e.g., butter, cheese, meat. Trans-fat is also found in margarines but those sold in Australia have a very low percentage (0.2g/100g trans-fat) vs butter (4g/100g trans-fat).

Multiple studies demonstrate that high levels of saturated fat, trans-fat and to a lesser extent cholesterol in the diet raise total and LDL cholesterol levels, a major risk factor for cardiovascular disease and atherosclerosis (plaque build-up in the arteries). Red and processed meat consumption can also contribute to the development of non-alcoholic fatty liver disease (NAFLD).

Haem iron

Iron occurs in two forms in foods, as haem iron found only in animal foods and non-haem iron found in both plant and animal foods. Although considered better absorbed vs non-haem iron and hence nutritionally superior, studies show that haem iron in meat may also as a pro-oxidant, oxidizing cholesterol with free radicals and increasing coronary heart disease (CHD) risk.

An association has also been found between haem iron and increased risk of stroke, T2DM and cancer risk e.g., lung cancer, due to changes in gene expression vs non-haem iron from plant foods.

Carcinogens and toxins

Red and processed meats contain carcinogens. Based on multiple epidemiological studies, the World Health Organization (WHO) has classified processed meat (e.g., ham, salami, sausages etc.) as a Group 1 carcinogen i.e., causes cancer, and red meat as a Group 2A carcinogen i.e., probably causes cancer. The strongest evidence for this is with colorectal cancer where consumption of processed and red meat increases risk.

Grilling, frying, toasting, or barbequing meats and fish at high temperatures produces heterocyclic amines (HCA’s) which are potentially carcinogenic to humans. High cooking temperatures in general can lead to the formation of advanced glycation end products (AGE’s) which form when proteins and fats interact with sugars in the bloodstream. High levels of AGE’s have been linked to inflammation, oxidative stress, CVD, Alzheimer’s disease, and diabetes. Animal foods are more susceptible to formation of AGE’s due to their high protein and fat content.

Although there are some cardioprotective and brain health benefits to consuming fish due to its omega 3 fatty acid content, vitamin D and lower saturated fat content, fish can also contain mercury, polychlorinated biphenyls (PCB’s), dioxins and other environmental toxins which are harmful to health.

 

IGF-1

Studies show animal product consumption is linked to unnaturally increased insulin-like growth factor (IGF-1) production, a growth hormone secreted at high levels during childhood and puberty but lowering naturally once the growth period has ceased. If IGF-1 levels remain high during adulthood they can stimulate cell signaling leading to cell proliferation and increased cancer risk.

Serum IGF-1 levels are strongly influenced by diet with animal product heavy diets raising levels. Excess intake of refined carbohydrates may also have detrimental effects on IGF-1 levels.

TMAO

Trimethylamine N-oxide (TMAO) is a molecule created by the metabolism of animal foods that contain L-carnitine, choline, and phosphatidylcholine e.g., eggs, dairy products, meat, seafood. These provide the ingredients for our gut bacteria to produce trimethylamine which is then converted to TMAO in the liver. TMAO production has been positively associated with obesity, CVD and T2DM.

mTOR Signaling Pathway

The mammalian target of rapamycin (mTOR) signaling pathway is a crucial regulator of cellular processes including cell proliferation, growth, and metabolism. The pathway plays a key role in diseases including insulin resistance and cancer where mTOR is often over activated in tumors. Animal products are rich in leucine which can influence mTOR signaling.

High calorie density and glycemic index (GI)

Due to their high fat content, animal products, oils and many highly processed foods are very high in calorie density i.e., 1g of fat contains 9 calories vs 4 calories/g protein and 4 calories/g carbohydrate.

Highly processed foods also contain refined grains and sugar which have a very high glycemic index, spiking blood sugar levels.

Consuming large quantities of high calorie density and high GI foods can contribute to weight gain and micronutrient deficiencies as these foods can crowd out health-promoting plant foods naturally lower in calories and GI.

Low nutrient density

Animal products, oils and highly processed foods are also lacking in micronutrients, anthocyanins and phytochemicals which support cellular repair, prevent DNA damage, and support healthy immune function. These beneficial compounds can only be found in whole or minimally processed plant foods.

Low Dietary Fibre

Animal products and oils contain zero dietary fibre, very low amounts found in highly processed foods. Dietary fibre is required to feed the health promoting gut microbes in our colon. On average Australian’s consume 20-25g/day dietary fibre, below the recommended intake of 30g/day although many would agree that this target should be higher.

Salt

Certain animal products and processed foods contain high levels of sodium i.e., table salt (40% sodium). Two thirds of Australians over 2 years consume above the upper limit (UL) for sodium (2000mg/day sodium, approximately 1tsp salt).

Most sodium in the Australian diet comes from processed foods including ready meals, cheese, chips, ham, salami, canned and packet soup, pizza, stock cubes, canned vegetables, bread, pickles, sauces, and other condiments. High salt intake is linked to hypertension (high blood pressure) and increased risk of CVD and kidney problems.

Other Additives

Highly processed foods often contain potentially detrimental additives for our gut microbiome e.g., thickeners (Maltodextrin), emulsifiers (Polysorbate-80), non-caloric artificial sweeteners (saccharine, Aspartame), colours (titanium dioxide), and microplastics.

Why are whole plant foods beneficial for our health?

Typically, a diet that is predominantly or exclusively composed of whole plant foods is low or absent in nutrients that harm health including saturated fat, trans-fatty acids, haem iron, oil, salt, and sugar.

In addition, whole plant foods are rich in beneficial nutrients including vitamins, minerals, anthocyanins, and phytochemicals e.g., e.g., curcumin, sulphoraphane, lycopene, antioxidants which can positively modulate cell behavior and scavenge free radicals.

A WFPB diet can also support a healthy body weight as plant foods are low in calorie density but high in dietary fibre and nutrient density making them highly satiating and nourishing. See below for calorie density infographic.

Eating predominantly whole plant foods helps reduce chronic inflammation, supports a healthier gut microbiome, and regulates blood lipids, glucose and blood pressure, key mechanisms for driving development of chronic conditions.

What are the health benefits of a WFPB diet?

There are a multitude of health benefits to be gained by adopting a WFPB diet and lifestyle. The earlier we adopt this lifestyle the better, a recent UK study finding that if we start at age 40, we could potentially add up to 10 years of healthy extra life (Fadnes, LT, et al, 2023). However, it’s never too late to start!

Weight loss

A WFPB diet can help us achieve sustainable and long-term weight loss. According to multiple studies, vegans are consistently reported to be leaner and have a lower BMI and lower percentage body fat vs other dietary groups (Becoming Vegan, chap 2 p 39).

Lower blood pressure (BP)

A WFPB diet can be as effective as medication in lowering BP, partly due to the naturally low sodium content of whole plant foods.

Lower total & LDL cholesterol

Due to the reduced saturated fat content of a WFPB diet.

Lower risk of heart disease & stroke

Mainly due to reduced cholesterol and BP. Recent studies found 15% lower risk of CVD with a healthy plant-based diet (Wang et al 2023), and 25% reduced risk of CVD when 50g processed meat per day was replaced with nuts and legumes (Neuenschwander, M et al 2023).

Treat and potentially reverse existing heart disease

Two studies (Ornish Lifestyle Heart Trial, 1998, and Esselstyn 2014) have shown that a low-fat vegetarian or low-fat vegan diet has the potential to successfully treat and reverse coronary atherosclerosis in CVD patients.

 

Prevent, improve, and potentially reverse insulin resistance and T2DM

Research indicates plant-based eaters have a 60% reduced risk of developing T2DM vs omnivores (Tonstead, S et al 2005). Recent research indicating people eating the most red meat (how much) have a 62% increased chance of developing the disease, replacing red and processed meat with nuts, soy and dairy significantly reducing their risk (Gu et al, 2023)

In patients with T2DM, several studies by Barnard, N et al show that a low-fat vegan diet can outperform the American Diabetes Association diet in terms of improved glycemic control (e.g., HbA1c). A recent study by Kakleova, H 2024 also finding that patients with T1 diabetes were able to reduce insulin use and improve insulin sensitivity with a low-fat vegan diet vs a portion-controlled diet.

Reduce risk of cognitive decline/dementia

 

Reduce cancer risk including breast, bowel, and prostate

 

Reduce risk and potentially reverse Autoimmune disease

 

Reduce menopause symptoms

 

Live longer

 

Improve athletic performance

 

Minimize COVID-19 symptoms and prevent infection

 

Improve skin health

 

Why hasn’t my doctor told me about this?

  1. For the Environment
  2. For the People
  3. For the Animals
  4. “The primary reason diseases tend to run in families may be that diets tend to run in families.” Dr Michael Greger