Uma dieta plant-based parece ser uma estratégia efetiva para prevenção e tratamento de uma série de condições, variando desde a obesidade até as doenças cardiovasculares. Conforme já falado por mim nas mídias sociais, é inclusive uma estratégia fácil de ser adotada no dia-a-dia.
Mas existem evidências mesmo? Ela é superior ou inferior às outras estratégias nutricionais?
Como só falamos sobre Nutrição Baseada em Evidências, me acompanhe no vídeo completo para discutirmos os estudos científicos publicados sobre plant-based no emagrecimento!
————————————————————–
Quer ter acesso aos meus conteúdos exclusivos? Cadastre-se na minha lista VIP no link abaixo: https://anniebello.com.br/registro/
Fique ligado nas minhas mídias sociais:
Facebook: https://www.facebook.com/anniebellophd/
Instagram: https://www.instagram.com/anniebellophd/
Cursos Online: https://anniebello.com.br/cursos/
Compartilhe os conhecimentos da Nutrição Baseada em Evidências:
site: https://anniebello.com.br/ Video Rating: / 5
People are eating more and moving less. Cleaning up your comfort foods and making them more plant-based is better for you, and Dr. Ian Smith breaks down the differences between plant-based, vegetarian and vegan lifestyles. Meet Annya who decided to go vegan, even though it was against everything her Dominican family believes about eating.
Like us on Facebook: https://www.facebook.com/TheDoctors
Follow us on Twitter: https://twitter.com/thedoctors
Follow us on Instagram: https://www.instagram.com/thedoctorstv
About The Doctors:
The Doctors is an Emmy award-winning daytime talk show hosted by Dr. Ian Smith. The Doctors helps you understand the latest health headlines, delivers exclusive interviews with celebrities dealing with health issues, debates and investigates health and safety claims, explains the latest viral videos and how you can avoid emergency situations, and serves up celebrity chefs to share the hottest and healthiest recipes and foods.
By helping you maintain a healthy weight, a plant-based diet can help reduce your cancer risk. A diet that primarily consists of whole grains, vegetables, fruits and beans provides powerful antioxidants and phytochemicals that can help you stay healthy. These nutrients boost your immune system and help your body fight cancer, diabetes, heart disease, stroke and other diseases.
Learn more about reducing your cancer risk through a healthy diet: https://www.mdanderson.org/prevention-screening/manage-your-risk/diet.html
Request an appointment at MD Anderson by calling 1-877-632-6789 or online: https://my.mdanderson.org/RequestAppointment Video Rating: / 5
Dr. Howard Jacobson
◂
WXYZ 7 Action News is metro Detroit’s leading source for breaking news, weather warnings, award-winning investigative reports, sports and entertainment.
WXYZ 7 Action News is Detroit’s breaking news and weather leader. Channel 7 – on-air, online at WXYZ.com and always Taking Action for You.
For more download the WXYZ mobile app:
iPhone: http://bit.ly/iOS-wxyz
Android: http://bit.ly/wxyzplay Video Rating: / 5
Learn the weight loss and healthy diet top athletes like Tom Brady and tennis superstar Venus Williams are eating for optimal health and vitality. (Venus credits it with helping her recover after being diagnosed a chronic inflammatory disease).
Three months ago, I started a whole food plant-based diet and was surprised to lose 25 pounds in the process. (During the winter months, I tend to gain a few pounds, so this unexpected weight loss is welcomed!)
What exactly is a Whole Food Plant-Based Diet?
This nutrition-rich lifestyle is based on eating foods derived mostly from minimally-processed plants.
You can find these “super foods” in farmers’ markets and the food and produce departments located on the perimeter of your supermarket.
About 60% of the American diet today is ultra-processed, means the nutrition consumed contains chemicals and food derivatives such as emulsifiers, additional sugars, glazers, flavor enhancers and coloring. You can also call this ‘fake food,’ which is no exaggeration.
These are ingredients you would never use in your own kitchen but are added to increase the marketability, profitability, flavor, sweetness and shelf life of the food.
These ‘fake foods’ are scientifically-proven to increase the incidence of chronic diseases such as diabetes, hypertension, high cholesterol and obesity.
Real, ‘whole foods’ are the opposite. They are fresh and untouched by chemical and preservatives (non-GMO). They don’t have artificial coloring, something to make them taste differently nor do they contain preservatives to give them a longer shelf life.
Whole plant-based foods have minimal interference between being harvested and being eaten.
Plant-based whole foods can be identified into four main categories:
Legumes (beans)
Vegetables
Fruits
Whole Grains
Legumes are beans of all sorts, kidney beans, pinto beans, peas, lentils and chickpeas. They provide the protein for the plant-based diet. So let’s bust this myth: Protein does NOT equal MEAT. Beans and other legumes can provide all the protein requirement for a healthy diet.
Vegetables include non-starchy vegetables like broccoli, brussel sprouts, cauliflower, romaine, spinach, tomatoes, beets, kale and cabbage. Add to this group your peppers and onions. These veggies, onions and peppers provide the bulk of this healthy plan-derived diet. They help fill you up with lots of healthy fiber keeping you regular and at the expense of very few calories.
The other subgroup of vegetables are the starchy vegetables such as sweet potatoes, while baking potatoes, yams, other tubers and squash which are also healthy when minimally-processed and eaten in moderate portions.
Fruits serve as filling snacks and desserts with natural sweetness, fiber, and lots of antioxidants. Remember, eating an orange is far better than drinking chemically-processed orange juice.
Whole grains are brown rice, wild rice, whole wheat, oats, barley, quinoa and so on. In this group, one might say white bread is made from wheat, but it is not made from the whole wheat grain; rather it is a highly processed derivative of wheat with added sugar. Skip it!
I eat Ezekiel bread made from sprouted whole grains.
Oatmeal from rolled oats is one of my favorite breakfast meals, topped with fresh fruits.
These four food groups along with nuts and seeds–flax seed, pecans, Brazil nuts, peanuts, walnuts–in small quantities also gets a thumbs-up.
I’ve outlined below what I eat on a typical day:
* Breakfast features oatmeal or a veggie sandwich with grilled onions, tomatoes and zucchini on Ezekiel bread.
* Lunch includes a plentiful plate piled high with assorted fresh vegetables, such as kale with grilled broccoli, tomatoes, along with chickpeas for protein and a few roasted potatoes.
* Dinner would include sauteed brussel sprouts, onions, peppers and tomatoes with quinoa, peas and grilled plantain.
Many people also think you’ll lose strength and simply fade away on a plant based diet.
But consider that gorillas, rhinos, elephants and horses only eat a plant based diet.
Two take-home points:
1. Plants provide all the macro and micronutrients needed for a healthy, weight normalizing diet.
2. As opposed to an animal-based diet, which generally promotes inflammation, a plant-based diet reduces inflammation, allowing the body to heal and return to a normal state of health and weight.
Remember, what you don’t eat is as important as what you do eat.
You wouldn’t start mopping the floor till you’ve turned off the faucet, right?
So while you are boosting your plant-based foods to decrease inflammation, also decrease animal meat consumption to less than 5% or 1 meal a week.
Give it a try for a week–I expect you’ll quickly see–and feel–how good it is to eat the real thing. Video Rating: / 5
Lauren Graf, RD discusses ways to make a plant-based diet sustainable. Identifying preferred flavors and their true source are useful to maintaining a whole foods diet. Video Rating: / 5
Get tips from National Jewish Health cardiologist Dr. Andrew Freeman about how to implement a plant-based diet. For more information and healthy recipes, please visit http://njhealth.org Video Rating: / 5
University of Michigan Comprehensive Cancer Center dietitian Danielle Karsies, M.S., R.D, CSO, discusses plant-based foods and their effect on cancer cells, tumors and the prevention of cancer. Video Rating: / 5
Investigators presented the results of a 16-week randomized clinical trial that examined changes in gut microbiota in response to a plant based-diet at ADA 2019 in San Francisco, CA. Video Rating: / 5
This new short film on reversing diabetes with a plant-based diet from the creators of Forks Over Knives (www.forksoverknives.com/adams) captures how the charismatic Brooklyn Borough President Eric Adams turns his health around after a devastating diabetes diagnosis. www.forksoverknives.com has over 400 healthy whole-food plant-based recipes, expert tips, and tools to help you transition to the life-saving, whole-foods, plant-based diet.
AUDIO GEAR
✩ Shure SM7B Mics
✩ Zoom H6 Recorder
✩ Sony MDR-7506 Headphones
✩ Yellowtech Mic Arm
✩ Auray Tabletop Mic Stand
✩ XLR Cables
✩ Cloudlifter Mic Activator
VIDEO GEAR
✩ Pod Camera – Lumix GH4
✩ Vlog Camera – Canon 80D
✩ Vlog Lens: Canon EFS 10-18mm
TRAINING GEAR
✩ Garmin Watch
✩ Goodr Sunnies
✩ Garmin HR Monitor
✩ Salming Trail T3 Shoes
✩ On Running Cloudsurfer
✩ Franco Bicycles
✩ ROKA F-1 Goggles
✩ Balega Running Socks
NEW TO ME?
Hi I’m Rich Roll. Nice to meet you. I’m a vegan ultra-endurance athlete and podcaster. I write books and travel the world giving talks. But mainly I’m a dad of four. My wife Julie is much better at stuff than me. She is a yogi, musician, mom, and vegan chef & cookbook author. She makes amazing nut cheese. If you want to know more, the NY Times wrote a couple things about us:
http://bit.ly/otillonyt
http://bit.ly/vegansglam Video Rating: / 5
The position of the Medical Executive Committee of SUNY Downstate Medical Center, as recommended by the Committee and Plant-based Health and Nutrition, is as follows:
Plant-based nutrition – emphasizing consumption of vegetables, whole grains, nuts, seeds, legumes, and fruits – can prevent, treat, or reverse certain chronic diseases in adults based on current best research evidence.
The chronic diseases studied most include obesity, high body mass index, hypertension, type 2 diabetes, coronary artery disease, and hyperlipidemia. Plant-based diets, however, are not a cure-all and should not be substituted for existing medication or therapy unless supervised by a physician.
Statements Based on Research Evidence
Individuals who report eating more plants have lower body mass index (BMI) and lower blood levels of total cholesterol, LDL cholesterol, fasting glucose, C reactive protein, and inflammatory profiles than do individuals who report eating fewer plants in their diet. Strong evidence based on over 700,000 subjects in population and cohort studies.
Plant-based diets can reverse existing coronary artery disease (evidenced by angiography) and can reduce body weight, oral diabetic medication needs, and blood levels of total cholesterol, LDL cholesterol, fasting glucose, c reactive protein (CRP), and hemoglobin A1c. Moderate evidence based on randomized trials and cohort studies that are mostly short-term (weeks to months) and have varying rates of adherence to plant-based diets over time.
Individuals who report eating more plants are less likely to develop hypertension, ischemic heart disease, type 2 diabetes, colon cancer, gastrointestinal cancer, and cancer overall in subsequent decades. Moderate evidence based on population and cohort studies that lose some subjects over time and have diverse methods and outcomes (e.g., are heterogeneous).
Individuals who report eating more plants are less likely to die from cardiovascular disease, ischemic heart disease, cerebrovascular disease, some cancers (pancreatic, lymphatic, hematopoietic), and from all-cause mortality. Moderate evidence based on population and cohort studies that lose some subjects over time and have diverse methods and outcomes.
Individuals who eat exclusively plant-based diets have lower rates of obesity, hypertension, type 2 diabetes, and cardiovascular disease than those who eat plant-based diets with some animal products. Weak evidence based on population and comparative studies with minorities of participants on exclusively plant-based diets and with variations in how these diets are defined.
Additional Considerations
The evidence mostly supports increased consumption of plants as beneficial, in contrast to simply removing animal products from the diet. Within the category of plant-based diets there is some evidence that eating only plants is best, with growing evidence that a whole food plant-based diet has more benefits than one that contains refined plant foods.
Many different plant-based diets have been used in research studies, making it difficult to generalize results and raising concerns in some cases (e.g., highly restrictive low-fat diets) about the ability of individuals to adhere to these diets for long periods of time.
Some of the observed health benefits of plant-based diets may be due to other lifestyle interventions that often accompany these diets, such as smoking cessation, limited alcohol consumption, stress reduction, and a greater emphasis on exercise and fitness.
We support the American Medical Association’s resolution from 2017 to “call on US hospitals to improve the health of patients, staff, and visitors by providing a variety of healthful food, including plant-based meals and meals that are low in fat, sodium, and added sugars” Video Rating: / 5
For more information, recipes, and tips, and to watch more videos on Eating Well During Cancer, visit http://www.dana-farber.org/eatingwell.
Studies continue to support a link between obesity and increased risk for certain cancers. Eating a healthy, plant-based, balanced diet can not only help you manage your weight, but may also help reduce your risk for developing certain cancers, while supporting your immune system, helping you feel well during treatment, and promoting healthy survivorship.
Transcription:
I’m Stacy Kennedy, a nutrition specialist for Dana-Farber Cancer Institute in Boston. Welcome to Eating Well During Cancer. Today I’d like to talk to you about why a balanced, plant-based diet is good for your health.
Studies continue to support a link between excess body fat or obesity and the risk for cancer. We know that eating a healthy, plant-based, balanced diet can help you not only manage your weight but may also help reduce your risk for developing certain cancers, helping support your immune system to feel well during treatment, and also help to promote survivorship.
Eating balanced diet means choosing primarily unprocessed or minimally processed natural, fresh foods in abundance. In addition to that, drinking plenty of water and choosing a plant-based or lean protein is another important part of a balanced diet. A plant-based diet means that the majority of foods you’re eating are coming from plants. These include bright, colorful fruits and vegetables, but also other foods, like spices and herbs and seasonings, as well as nuts and seeds, whole grains, beans, and legumes.
It’s important to think about a variety of colorful foods, because those colors signify a lot of nutrition. Whether it’s a bright red like a beet, which are full of important phytonutrients to support your health, or bright, beautiful yellow like a mango, the color signifies a lot of vibrancy and a lot of nutrition.
Choosing local foods as often as possible will help not only increase the amount of vitamins and phytonutrients, but can also help to put away some concerns around pesticides or other contaminants. Certain foods are also important to choose as organic, and for more information on which foods are best to get organic, for recipes and lots of tips on how to create your own plant-based diet, we encourage you to visit our website or download our free app. On behalf of the nutrition department at Dana-Farber, I’m Stacy Kennedy.
Scripps internal medicine physician Dr. Dolly Doctor, who specializes in weight management, discusses the benefits and types of plant-based diets. Learn more: http://bit.ly/2CDckkr
0:41 – What is a plant-based diet?
1:00 – What are the different types of plant-based diets?
2:25 – How do you know which plant-based diet is best for you?
3:12 – What can you eat for breakfast, lunch and dinner when you’re on a plant-based diet?
7:27 – What are the health benefits of a plant-based diet?
9:21 – Can you lose weight from a plant-based diet?
10:21 – How do you get protein from a plant-based diet?
11:34 – Are there any risks to plant-based diets?
11:58 – Who should not be on a plant-based diet?
12:28 – Are plant-based diets good for children and teens?
13:53 – Are plant-based diets good for people in their 70’s and 80’s?
14:39 – What are the benefits of drinking soy milk and almond milk?
16:44 – What should you consider when starting a plant-based diet?
Learn from two registered dietitians as they debunk they myths and theories in having a plant-based diet!
—
SUBSCRIBE to our YouTube channel https://youtube.com/allhealthtv
or visit us at https://allhealthtv.com
—
About All Health TV. Created by South Florida PBS, a member station of PBS, the most trusted institution in the United States, the Health Channel℠ All Health All the Time℠ is the first TV channel of its kind, offering a uniquely designed concept that connects you with medical and well-being specialists in real-time, promoting healthier lifestyle options. In partnership with prestigious organizations, the service aims to empower you with the most up-to-date information, enabling you to take more control of your and your family’s health.
To complement the live interactions with medical and well-being specialists, the Health Channel℠ Allhealth Allthetime℠ offers a robust companion digital platform that provides access to specialized services.
