The Benefits of a Plant-Based Diet: Reducing Cancer Risk and More

Strategic Insights -

A new study from the US has found that vegetarians have a 12 per cent lower risk of developing cancer than meat eaters, while a vegan diet reduces the risk of cancer by about a quarter. For certain types of cancer, cutting out meat alone can make a significant difference. For example, a vegetarian diet reduces the risk of stomach cancer by up to 45 per cent and the risk of lymphomas by 25 per cent. Experts say that this reduction in cancer risk is likely due to the elimination of processed red meat, which is classified as a group 1 carcinogen by the World Health Organisation.

Key Takeaways:

  • Going vegetarian can reduce the risk of cancer by 12 per cent compared to a meat-based diet, while a vegan diet can reduce the risk by about a quarter.
  • Cutting out processed red meat alone can reduce the risk of stomach cancer by up to 45 per cent and the risk of lymphomas by 25 per cent.
  • A well-planned vegetarian diet is unlikely to cause immediate dietary deficiencies, but individuals with predisposed conditions or pregnant women may need extra planning.
  • Introducing fiber-rich foods gradually can help the digestive system adapt without causing discomfort.
  • Protein intake is generally easy to achieve with a balanced plant-based diet, but iron and vitamin B12 may require supplementation in some cases.
  • Iron absorption can be boosted by combining iron-rich foods with vitamin C-containing foods.
  • Vitamin D supplementation is recommended for everyone, particularly in northern climates or during months with limited sunlight.
  • Omega-3 fatty acid supplements can be obtained from algae-based sources.
  • Meat substitutes can be a helpful way to replicate familiar tastes and textures, but they should be consumed in moderation due to their high processing levels.
  • Vegetarian sausages, burgers, and meatballs can be a useful way to ease into a plant-based lifestyle, but whole-food, nutrient-dense options should be prioritized long-term.
  • Moderate soy consumption has been linked to health benefits, including heart health and potential protective effects against certain cancers.
  • Grilled portobello mushroom "steaks," plant-based sausages, and a variety of vegetables can make for tasty and satisfying barbecue options.

Statistics:

  • 12 per cent reduction in cancer risk for vegetarians compared to meat eaters (Source: Study from the US).
  • 25 per cent reduction in lymphoma risk for vegetarians.
  • 45 per cent reduction in stomach cancer risk for vegetarians.
  • 12-25 per cent of the American population is estimated to follow a flexitarian diet, which almost halves the risk of obesity (Source: Study on flexitarian diets).
  • People who followed a flexitarian diet had a lower chance of every leading cause of death, including cancer and lung disease (Source: Harvard study).
  • The less processed and red meat you eat, the lower your risk of bowel cancer (Source: Cancer Research UK).

Sources:

  • Study from the US (no publication date specified).
  • Rhiannon Lambert, nutritionist and author of The Unprocessed Plate.
  • World Health Organisation.
  • Cancer Research UK.
  • Study on flexitarian diets (no publication date specified).
  • Harvard study (no publication date specified).
  • Portobello or shiitake mushrooms are a good meat substitute.