RESOURCES

Deepen Your Understanding:​

Explore a selection of scientific studies and research papers that provide evidence-based insights into the benefits of a plant-based diet.

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• The BROAD Study - This study examines the effectiveness of a whole food plant-based (WFPB) diet program on individuals with obesity or overweight and associated conditions in New Zealand, revealing significant health improvements. At 6 and 12 months, participants on the WFPB diet showed a greater reduction in BMI compared to those receiving normal care, with a notable reduction in cholesterol. The results indicate that the WFPB diet, without restricting energy intake or requiring regular exercise, leads to substantial weight loss and improvements in health markers, with no serious harms reported.

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• The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals   - This study highlights the growing popularity of plant-based diets, emphasizing their benefits for both personal health and environmental sustainability. It underscores the importance of vegetarian and vegan diets in protecting against chronic diseases and improving gut health, while stressing the need for nutritional adequacy through well-planned diets and supplements. The research also advises health professionals to be knowledgeable about plant-based nutrition to effectively guide clients with diverse dietary needs and preferences.

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• The effects of plant-based diets on the body and the brain: a systematic review  - This study provides a systematic review of the effects of plant-based diets on metabolism, cognition, and potential underlying mechanisms, analyzing 32 interventional studies in humans. It presents strong evidence for the short-to-moderate-term benefits of plant-based diets on weight, energy metabolism, and systemic inflammation, particularly in healthy, obese, and type-2 diabetes patients, while also highlighting the diets' impact on gut microbiome diversity.

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• Milk and Health - The study underscores the nutritional adequacy of plant-based diets, highlighting that essential nutrients found in cow's milk are readily available from various non-dairy sources. It challenges the necessity of high dairy consumption, often recommended in dietary guidelines, by pointing out the lack of significant benefits in fracture reduction, weight control, and the risks of diabetes and cardiovascular disease. The research also suggests potential health risks associated with high dairy intake, including certain cancers, and promotes alternative sources of calcium and vitamin D, such as kale, broccoli, tofu, nuts, beans, fortified orange juice, and supplements, especially in diets that already have high nutritional quality.

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• Can lifestyle changes reverse coronary heart disease?: The Lifestyle Heart Trial - This landmark study conducted by Dean Ornish, was a groundbreaking study that demonstrated the significant effects of comprehensive lifestyle changes on reversing heart disease. The study showed that participants who followed an intensive program, including a low-fat vegetarian diet, regular exercise, stress management techniques, and smoking cessation, experienced a notable reduction in coronary artery blockages. This trial was one of the first to provide strong evidence that lifestyle modifications, particularly dietary changes, can effectively reverse the progression of even severe coronary heart disease.

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Influential Books:

 Gain knowledge and inspiration from these groundbreaking books by leading experts in nutrition and health.

1. The China Study by T. Colin Campbell and Thomas M. Campbell II: This landmark book delves into one of the most comprehensive nutritional studies ever conducted, revealing profound connections between diet and disease, particularly the link between animal-based foods and a variety of health issues. It is celebrated for its meticulous research and strong advocacy for a whole-food, plant-based diet.

2. How Not to Die by Michael Greger: Dr. Michael Greger offers an enlightening exploration into how dietary choices impact our longevity and health, focusing on preventing the leading causes of death through evidence-based nutrition. This book is a vital resource for understanding how a plant-based diet can dramatically improve health outcomes.

3. Eat to Live by Joel Fuhrman: Emphasizing a nutrient-dense approach to eating, Dr. Joel Fuhrman's book is a treasure trove of insights into how a diet rich in micronutrients leads to effective weight management and long-term health benefits. It stands out for its focus on sustainable eating habits and the science behind optimal nutrition.

4. Forks Over Knives: The Plant-Based Way to Health by Gene Stone: Stemming from the influential documentary, this book offers a compelling case for plant-based eating, backed by extensive research and personal success stories. It is a guide to understanding and implementing a diet that promises not only health improvement but also a positive environmental impact.

5. Prevent and Reverse Heart Disease by Caldwell B. Esselstyn Jr.: Dr. Esselstyn's groundbreaking work presents a radical, nutrition-based approach to preventing and reversing heart disease. His advocacy for a plant-based, oil-free diet is backed by rigorous research and success stories, making this book a cornerstone in heart disease dietary management.