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Polyunsaturated fats, especially omega-3 fatty acids (found in
flaxseeds, canola oil, soy foods, dark green vegetables and some
nuts) can help to lower triglycerides. Plus, when converted by the
body fats to hormone-like substances, they can lower blood pressure,
reduce arterial inflammation (which is related to heart attacks
and strokes), reduce platelet aggregation (or “stickiness” of blood
cells) and prevent cardiac arrhythmia and sudden death.
It seems that soy is in the news almost daily for its health-promoting
abilities. The latest scientific research shows that replacing animal
protein with soy protein can reduce the risk of heart disease by
lowering overall cholesterol.
Phytochemicals—or plant chemicals—are found in all types of plant
foods. Those that have received the greatest attention for their
role in protecting against heart disease are phytoestrogens (soy),
organosulfer compounds (garlic and onions), flavonoids (berries,
grape juice, red wine, green vegetables, tea and many herbs), and
plant sterols (many plant foods).
Diabetes
Diets high in fat and total calories, which can lead to obesity,
have been directly linked to Type 2 diabetes, which typically develops
in adulthood. This type of diabetes has been shown to respond favorably
to changes in eating habits and physical activity. In fact, research
has shown that a low-fat, plant-based diet combined with regular
exercise helps normalize blood sugars and could reduce and even
eliminate the need for oral agents or insulin. This is largely based
on the fact that plant-based diets are generally lower in total
and saturated fats and cholesterol, and higher in fiber than meat-centered
diets. Excessive amounts of fat stored in the body can suppress
insulin production. And fiber helps to slow the body’s metabolism
of sugar, which, in turn, can help the diabetic. That’s why it is
important for diabetics to consume whole grains instead of refined
ones.
In addition, animal proteins (unlike plant proteins) increase the
workload of the kidneys, which can eventually lead to kidney damage—
one of the leading causes of death among diabetics. According to
recent research, eating more plant proteins (such as soy) can benefit
a diabetic because it can decrease the risk of developing heart
disease, the number one killer of diabetics. Regular consumption
of legumes and sufficient amounts of omega-3 fatty acids (discussed
in detail later) can also be very beneficial to the diabetic.
Cancer
One in four individuals in North America will likely die of cancer.
It is estimated that as much as 30-40% of cancers are diet-related.(15)
The cancers that are most often associated with diet are cancer
of the mouth, pharynx, larynx, esophagus, stomach, colon, rectum,
liver, pancreas, lung, breast, uterus and prostate. Vegetarians
tend to experience a lower death rate from all forms of cancer than
do non-vegetarians.
Why do plant foods tend to be more protective against cancer than
animal foods?
Plant foods…
• unlike animal foods, contain fiber (probably helpful to prevent
colon cancer)
• often contain carotenoids—or plant vitamin A—found in dark green,
orange and deep yellow vegetables (may be helpful against cancers
of lung, skin and esophagus)
• are usually lower in overall calories (can protect against obesity,
which may increase risk of cancers of breast, prostate, colon,
rectum and female organs)
• often contain Vitamin C—an antioxidant (believed to lower incidence
of stomach, esophagus and mouth cancers)
• are usually low in fat (helpful against colon, breast and prostate
cancers in particular)
• often contain Vitamin E, folic acid, selenium and many minerals
(believed to be helpful in preventing certain types of cancer)
• unlike meat, won’t undergo carcinogenic chemical changes when
grilled or blackened
• contain phytochemicals—or plant chemicals (believed to be helpful
in preventing certain types of cancer)
End Notes: Works Cited
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