The research seems to be accelerating on the benefits of a whole food plant-based, no-oil diet. Here is the latest research I ran across.
A Plant-Based Diet Improves Osteoarthritis Symptoms
A 16-week lifestyle program based on a whole food plant-based diet, physical activity, and stress management was found to improve symptoms of metabolic syndrome-associated osteoarthritis, according to the “Plants for Joints” randomized controlled trial. Participants had decreased pain and stiffness and improved physical function. They also lost over 8 pounds and had improved blood sugar and cholesterol levels.1 Previous research has also found that a whole food plant-based diet effectively reduces osteoarthritis-associated pain.2
References
1. Walrabenstein W, Wagenaar CA, van de Put M, et al. A multidisciplinary lifestyle program for metabolic syndrome-associated osteoarthritis: the “Plants for Joints” randomized controlled trial. Osteoarthr Cartil. 2023:S1063-4584(23)00826-9. doi:10.1016/j.joca.2023.05.014
2. Clinton CM, O’Brien S, Law J, Renier CM, Wendt MR. Whole-foods, plant-based diet alleviates the symptoms of osteoarthritis. Arthritis. 2015:708152. doi:10.1155/2015/708152
Vegetarian Diets Improve Kidney Function
Vegetarian diets were shown to improve kidney function in individuals with chronic kidney disease, when compared to non-vegetarian diets, according to a new systematic review published in BMC Nephrology. This beneficial effect was attributed to a lower protein intake, lower blood pressure, and the anti-inflammatory nature of a vegetarian diet.1 Plant-based diets have also been shown to reduce the risk of developing chronic kidney disease.2
References
1. Świątek Ł, Jeske J, Miedziaszczyk M, Idasiak-Piechocka I. The impact of a vegetarian diet on chronic kidney disease (CKD) progression – a systematic review. BMC Nephrol. 2023;24(1):168. doi:10.1186/s12882-023-03233-y
2. Kim H, Caulfield LE, Garcia-Larsen V, et al. Plant-based diets and incident CKD and kidney function. Clin J Am Soc Nephrol. 2019;14(5):682-691. doi:10.2215/CJN.12391018
Plant-Based Diets Improve Sleep Quality
A new study shows that plant-based diets may help optimize sleep quality. Researchers assessed the diets of 2,424 people 45 years or older in China. People whose diets were highest in foods like whole grains, fruits, vegetables, nuts, and legumes experienced significantly better sleep quality than those with lower consumption of these foods.
References
Tang S, Zhou J, Liu C, et al. Association of plant-based diet index with sleep quality in middle-aged and older adults: The Healthy Dance Study. Sleep Health. 2023:S2352-7218(23)00081-5. doi:10.1016/j.sleh.2023.04.003
Plant-Based Diets Reduce Cholesterol
A new meta-analysis shows that vegetarian and vegan diets significantly reduce total and LDL cholesterol, which are important risk factors for cardiovascular disease. The analysis included 30 high-quality randomized control trials from over the last 43 years. This study confirms the results of prior meta-analyses.
References
1. Koch CA, Kjeldsen EW, Frikke-Schmidt R. Vegetarian or vegan diets and blood lipids: a meta-analysis of randomized trials. Eur Heart J. 2023;00:1-16. doi:10.1093/eurheartj/ehad211
2. Wang F, Zheng J, Yang B, Jiang J, Fu Y, Li D. Effects of vegetarian diets on blood lipids: a systematic review and meta-analysis of randomized controlled trials. J Am Heart Assoc. 2015;4:e002408. doi:10.1161/JAHA.115.002408
3. Yokoyama Y, Levin SM, Barnard ND. Association between plant-based diets and plasma lipids: a systematic review and meta-analysis. Nutr Rev. 2017;75(9):683-698. doi:10.1093/nutrit/nux030
A High-Carbohydrate, Low-Animal-Products Diet May Reduce Gout
Eating a plant-based diet may reduce the risk of gout by reducing the amount of uric acid in the blood. Researchers used data from the China Health and Nutrition Survey and found that a plant-based diet high in cereals and vegetables (including starchy root vegetables) was able to reduce the amount of uric acid in the blood. Other diets had no benefit, and uric acid seemed to increase in cases of diets high in milk and eggs.
References
Mao D, Feng J, Zhou Y, et al. Three plant- and animal-based dietary patterns and their relationship to serum uric acid levels. BMC Nutr. Published online May 22, 2023. doi:10.21203/rs.3.rs-2950411/