Plant Based Nutrition
A wholefood plant-based diet: what the research now shows us.
There is now a plethora of research evidence supporting a plant-based wholefood dietary pattern for the prevention and treatment of chronic disease. But what exactly is a plant-based wholefood dietary pattern? As so often is the case, the answer is not definitive, as unfortunately at present, there is no single consensus on its exact definition. However, it is broadly accepted amongst the scientific and nutritional community to be a dietary pattern where at least 85% of all food consumed is from whole plant foods.
As a result of this ever growing body of research, there is now international consensus on the core components of the healthy dietary pattern that are required for health, with these core components being fruits, vegetables, whole grains, beans/legumes, nuts and seeds. Yes, that’s right, the core components for health are whole plant foods, but as previously mentioned, it does not need to be 100% of all food consumed, simply more than 85% is to be derived from whole plant foods.
Studies demonstrate a beneficial impact from plant based nutrition on a multitude of health conditions included but not limited to:
-
Auto-immunity and Chronic Inflammation
-
Alzheimer’s Prevention
-
Bone Health
-
Dermatological Conditions
-
Clinical Nephrology
-
Gastro-intestinal disorders
-
Male and Female Health
-
Mental Health and Wellbeing
-
Non-alcoholic fatty liver disease (NAFLD)
-
Respiratory Health
-
Sleep Health
A wholefood plant-based diet: why is it so good for us?
A wholefood plant-based dietary pattern is now known to help prevent a multitude of common chronic conditions. It has been associated with a significant reduction in the risk of cancer, coronary heart disease, stroke, type 2 diabetes, heart failure, renal failure, fatty liver disease, and all-cause mortality (1). There are various mechanisms by which a this dietary pattern helps to prevent chronic illness and can even contribute to reversal of some diseases, such as diabetes and heart disease. These mechanisms include, but are not limited to:-
Reduced inflammation - inflammation is the main driver of most chronic diseases and vegan and vegetarian diets have been shown to lower inflammation.
Reduced oxidative stress (which itself causes inflammation) - plant foods contain hundreds of different anti-oxident compounds, and significantly higher anti-oxident content than animal derived foods.
Improved gut microbiome composition - healthy gut bacteria rely primarily on fibre for fuel with fibre only being obtainable from plants.
Reduced saturated fat and dietary cholesterol intake - preventing dyslipidaemia, the imbalance of lipids (a.k.a. fats) such as cholesterol, low-density lipoprotein cholesterol, (LDL-C), triglycerides, and high-density lipoprotein (HDL), which is implicated in insulin resistance, atherosclerosis and cognitive decline. Very few plant foods contain saturated fat (primarily coconut & palm based products only). No plant foods contain dietary cholesterol.
90 day programme: to transition to a more wholefood plant-based diet
Improve your health and overall wellbeing, whilst potentially adding years to your life, with a wholefood plant-based diet
A move to a more wholefood plant-based diet can greatly improve your health, potentially halting disease progression, and increasing lifespan.
What you can expect from a 1:1 session.
Online consultation: Up to 75 minutes where you share concerns and aims. We’ll take a deep dive into your health history in the initial consultation and build upon the recommended plan during subsequent consultations.
Evidence-based advice focussed on your specific symptoms and goals.
A personalised nutrition protocol: outlining your aims, goals and the recommended plan which will be updated following each face to face consultation.
Evidence-based answers to any questions you may have regarding a wholefood plant-based diet.
Supplement recommendations: where appropriate and tailored to your specific needs.
Advice on testing: where appropriate.
Holistic guidance covering sleep, movement and other lifestyle factors.
Sources
(1) Kassam S et al. (2022). Plant-based Nutrition in Clinical Practice. UK. Hammersmith Health Books
