Category: health

There is no clear definition of a what constitutes a whole-foods, plant-based diet (WFPB diet). The WFPB diet is not necessarily a set diet — it’s more of a lifestyle.

This is because plant-based diets can vary greatly depending on the extent to which a person includes animal products in their diet.

Nonetheless, the basic principles of a whole-foods, plant-based diet are as follows:

• emphasizes whole, minimally processed foods
• limits or avoids animal products
• focuses on plants, including vegetables, fruits, whole grains, legumes, seeds, and nuts, which should make up the majority of what you eat
• excludes refined foods, like added sugars, white flour, and processed oils
• pays special attention to food quality, with many proponents of the WFPB diet promoting locally sourced, organic food whenever possible

For these reasons, this diet is often confused with vegan or vegetarian diets. Yet although similar in some ways, these diets are not the same.

People who follow vegan diets abstain from consuming any animal products, including dairy, meat, poultry, seafood, eggs, and honey. Vegetarians exclude all meat and poultry from their diets, but some vegetarians eat eggs, seafood, or dairy .

The WFPB diet, on the other hand, is more flexible. Followers eat mostly plants, but animal products aren’t off limits.

While one person following a WFPB diet may eat no animal products, another may eat small amounts of eggs, poultry, seafood, meat, or dairy.

Obesity is an issue of epidemic proportions. In fact, it’s estimated that nearly 31% of adults have overweight, while over 42% have obesity.

Fortunately, making dietary and lifestyle changes can facilitate weight loss and have a lasting impact on health.

Many studies have shown that plant-based diets are beneficial for weight loss.

The high fiber content of the WFPB diet, along with the exclusion of processed foods, is a winning combination for shedding excess pounds.

A review of 12 studies that included more than 1,100 people found that those assigned to plant-based diets lost significantly more weight — about 4.5 pounds (lbs), or 2 kilograms (kg), over an average of 18 weeks — than those assigned to non-vegetarian diets

Adopting a healthy plant-based eating pattern may also help keep weight off in the long run.

A study in 65 people with overweight or obesity found that those assigned to a WFPB diet lost significantly more weight than the control group and were able to sustain that weight loss of 25 lbs (11.5 kg) over a 1-year follow-up period .

However, it’s unclear whether the control group received nutrition advice or made any changes to their diet

Regardless, simply cutting out the processed foods that aren’t allowed on a WFPB diet like soda, candy, fast food, and refined grains is a powerful weight loss tool itself .

Adopting a whole-foods, plant-based diet not only benefits your waistline, but it can also lower your risk and reduce symptoms of certain chronic diseases.

Heart disease

Perhaps one of the most well-known benefits of WFPB diets is that they are heart-healthy.

However, the quality and types of foods included in the diet matter.

A large study in over 200,000 people found that those who followed a healthy plant-based diet rich in vegetables, fruits, whole grains, legumes, and nuts had a significantly lower risk of developing heart disease than those following non-plant-based diets

However, less nutritious plant-based diets that included sugary drinks, fruit juices, and refined grains were associated with a slightly increased risk of heart disease

Similarly, several other studies suggest that people following a healthy plant-based diet may have a lower risk of heart disease compared to meat eaters

Consuming the right kinds of food is critical for heart disease prevention when following a plant-based diet, which is why adhering to a WFPB diet is the best choice.

Cancer

Research suggests that following a plant-based diet may reduce your risk of certain types of cancer.

A study in over 76,000 people found that following a healthy plant-based diet could be associated with a lower risk of breast cancer Similarly, another recent study showed that greater consumption of nutritious plant-based foods was linked to a lower risk of aggressive forms of prostate cancer, especially in men under 65 years

Furthermore, a 2022 review concluded that plant-based diets could be tied to a lower risk of digestive system cancers, including pancreatic, colon, rectal, and colorectal cancers

Cognitive decline

Some studies suggest that diets rich in vegetables and fruits may help slow or prevent cognitive decline and Alzheimer’s disease in older adults.

Plant-based diets have a higher number of plant compounds and antioxidants, which may help slow the progression of Alzheimer’s disease and reverse cognitive deficits, according to some test-tube and animal studies

In many studies, higher intakes of fruits and vegetables have been strongly associated with a reduction in cognitive decline.

A review of nine studies including over 31,000 people found that eating more fruits and vegetables led to a 20% reduction in the risk of developing cognitive impairment or dementia

Other studies in older adults have found that plant-based eating patterns may be associated with a reduced risk of cognitive impairment, along with a slower decline in brain function

Diabetes

Adopting a WFPB diet may be an effective tool in managing and reducing your risk of developing diabetes.

A study in more than 200,000 people found that those who adhered to a healthy plant-based eating pattern had a 34% lower risk of developing diabetes than those who followed unhealthy, non-plant-based diets

Another study demonstrated that plant-based diets could be beneficial for the prevention of type 2 diabetes, especially when they included nutritious plant-based foods like fruits, vegetables, whole grains, nuts, and legumes .

Plus, plant-based diets have been shown to improve blood sugar control, body weight, and cholesterol levels in people with diabetes

A doctor can help you determine whether you’re experiencing typical signs of aging or symptoms of cognitive decline. They may assign you a brief self-screening test to check for symptoms of cognitive decline.

Self-Administered Gerocognitive Examination (SAGE) and other screening tests

There are several screen tests that you can use to check for signs of cognitive decline. These tests usually take about 3 to 15 minutes. They include:

• Self-Administered Gerocognitive Examination (SAGE)
• AD8 Dementia Screening Interview
• Quick Dementia Rating System (QDRS)
• Mini-Cog

SAGE is one of the most common screening tests. You can download the test online and complete it at home. You can also take it to a doctor’s office to complete.

SAGE differs from the other tests in that it is slightly more complex. A 2022 studyTrusted Source found that SAGE detected cognitive decline in people with MCI 6 months sooner than MMSE, another common test. According to a 2021 reviewTrusted Source, SAGE produces a correct result 79% of the time.

Note that these quick tests are not enough to diagnose cognitive decline or dementia on their own. If your score shows some decline, it may be a sign for a doctor to do a more thorough evaluation.

Neuropsychological tests

In an evaluation, doctors often use neuropsychological tests to see whether your thinking and memory skills are changing. Some of the most common tests are:

• Mini-Mental State Examination (MMSE)
• Montreal Cognitive Assessment (MoCA)
• Sahlgrenska Academy Self-Reposed Cognitive Impairment Questionnaire (SASCI-Q)
• Subjective Cognitive Decline Questionnaire (SCD-Q)
• Memory Complaint Questionnaire (MCQ)
• Everyday Cognition (ECog)
• Clinical Dementia Rating (CDR) Scale
• 6-Item Cognitive Impairment Test (6-CIT)
• Hong Kong Brief Cognitive Test (HKBC)

Some of these tests are relatively new. More research is needed to understand how well they predict or measure cognitive decline.

Other tests

A doctor might order a blood test to see if something else — like hypothyroidism or a B12 deficiency — may be causing a change in your thinking abilities.

Brain imaging, such as magnetic resonance imaging (MRI), may help a doctor determine whether something like a stroke or brain tumor is at the root of your symptoms.

Experimental tests

Researchers are also looking into blood or spinal fluid testsTrusted Source that look for proteins linked to Alzheimer’s disease. These proteins are called beta-amyloid and tau.

In studies, brain imagingTrusted Source like MRI and PET scans can show changes in some parts of the brain.

The above tests may be able to detect changes in your brain up to 20 yearsTrusted Source before symptoms appear. But they’re often too costly, invasive, or complex to use for screening purposes. There’s ongoing research into simpler and more cost-effective screening tests.

There are many reasons you may experience age-related changes in thinking and memory. Sometimes, another health condition may be the cause. Examples include:

• high blood pressure
• vascular (blood vessel) disease
• depression
• sleep deprivation
• diabetes

Sometimes, a neurological condition such as Alzheimer’s Disease or frontotemporal dementia is the underlying cause.

Your genes and family history also play a role in whether you will experience cognitive decline as you get older. Genes may be responsible for up to 60% to 70%Trusted Source of the various ways cognition declines due to aging.