The Role of Plant-Based Foods in Death and Disease

Food, Nutrition and Health - These articles provide research supported insights on food, nutritional science, and nutritional supplementation. The role of nutrients in health, disease prevention, disease management, and wellness are emphasized.

The Role of Plant-Based Foods in Death and Disease

Most of your carbohydrate consumption should come from vegetables and then fruits. Researchers from the Department of Epidemiology and Public Health at University College London found that people who ate seven or more portions of fruits and vegetables per day had a 42% decrease in their risk for death, whereas consuming three to five portions reduced that risk by 29% [1]. It was also determined that eating seven or more portions of fruits and vegetables a day can reduce your risk for heart disease by an amazing 31% and your risk for death from cancer by 25% [1]. Evidence for a diet high in plant-based foods can’t get more compelling than this. Notice that there’s no mention of replacing portions of healthy animal-based foods with plant-based foods. The significance is solely placed on increasing fruits and vegetables. Healthy animal based foods are grass fed beef , pasture raised chicken , pastured pork and local seafood. These animal based proteins must be raised humanely, single sourced in the harvesting, raised without antibiotics, hormones, GMO’s on fields that are not sprayed with pesticides or herbicides. If you source the safest, healthiest and best quality meats and combine it with seasonal and local vegetables you offer your body and family, Health and Wellness on your plate !!!!!

In comparison, vegetables were found to be far more protective than fruit. For instance, eating veggies decreases your death risk by 16% per serving, whereas each portion of fruit reduces the risk by 4% [1]. Fruits are an important source of nutrients, but a possible cause for their less-spectacular effects on risk for death and disease may be related to potential blood sugar spikes. The higher, sugar-spiking Glycemic Loads of fruits compared with vegetables may account for these data. As always, I promote the consumption of produce that is fresh, and local as much as possible.

1. Oyebode O, Gordon-Dseagu V, Walker A, Mindell JS. Fruit and vegetable consumption and all-cause, cancer and CVD mortality: analysis of Health Survey for England data. J Epidemiol Community Health. 2014;68(9):856–862.

Wayne Coolidge Jr., M.Ed. is a scholar-practitioner, author, and speaker. He owns Healthy Dynamic Living, an innovative health promotion consulting firm.