These 11 Doctors Say a Plant-Based Diet Is the Secret to a Longer Life (2024)

Adopting a plant-based diet can have a positive impact on your health, and these 11 doctors say that eating more vegan food could even help you live longer.

Why Doctors Are Going Plant-Based?

Many doctors, dieticians, and other health professionals advocate for a plant-based diet. In part, this is because of the health risks associated with animal products. There is an increasing body of evidence that links meat consumption—particularly that of red and processed meats—with chronic illness.

According to the World Health Organization (WHO), eating 50 grams of processed meat per day—four strips of bacon or a single hot dog—can increase the risk of colorectal cancer by up to 18 percent. Diabetes, liver disease, cardiovascular diseases, and colon cancer are all linked to eating meat.

Minh Nguyen, a registered dietician with the Physicians Committee for Responsible Medicine (PCRM), has said that there is “no safe amount” of meat. In stark contrast, nutrient-dense plant-based foods are thought to minimize the risk of—and, according to some experts, cure—certain health conditions.

“At PCRM we advocate a plant-based diet for many conditions including cancer, cardiovascular disease, and type 2 diabetes,” Nguyen told LIVEKINDLY. “You have to think about what the diet excludes, but also what it incorporates.”

Nguyen added that plant-based foods are rich in dietary fiber, which “can significantly reduce colorectal cancer risk.”

Many government organizations now advocate for plant-based diets for their health and environmental benefits. And the 2019 Canadian nutrition guidelines explicitly recommended a reduction of animal-based foods. Instead of meat and dairy, the Canadian government recommends eating more fresh fruit, vegetables, and other plant-based staples.

Health Canada representative Hasan Hutchinson says that Canada’s new guidelines were focused on citizen’s health. “Regular intake of plant-based foods, so vegetables, fruit, whole grains, and these plant-based proteins can have positive effects on health,”he said.

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Health Benefits of a Plant-Based Diet

As PCRM says, eating plant-based foods can drastically reduce the chances of developing certain diseases. Some studies suggest that eating whole, vegan foods can dramatically reduce the risk of diabetes. It can also enable diabetics to effectively manage symptoms, and for some, drastically reduce their medication.

In addition to physical health benefits, eating more plant-based food can also positively impact your mental health. A plant-based diet has been shown to reduce depression and other mental health issues for people with type-2 diabetes. Other studies indicate that eating whole, plant-based, and vegan foods can ease depression and anxiety in general.

A 2015 Nutritional Neuroscience Journal study exploring the difference in mood between participants. 602 subjects—including 283 vegans, 109 vegetarians, and 228 omnivores—had their moods assessed using the Depression Anxiety Stress Scale-21 (DASS-21).

Female vegan participants reported significantly lower average stress scores when compared to non-vegans. And the study also indicated that male vegans experienced a lower average of anxiety. On its website, PCRM also indicates that plant-based foods can improve symptoms of depression, anxiety, and low mood.

In addition to direct health benefits, many consumers indicate that their grocery bill goes down after switching. Whole foods such as fruit and vegetables can be cost-effective as well as healthy, and the reduction in the cost of living on a vegan diet can lead to an overall improvement in lifestyle.

Animal agriculture is also a leading cause of climate change. It creates greenhouse gases, pollution, and consumes vast amounts of both land and water. There are also ethical considerations, and eating a primarily plant-based diet minimizes consumer contribution to animal cruelty. Eating more plant-based foods positively impacts personal, global, and animal wellbeing.

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Plant-Based Diet and Longevity

According to a study from Harvard Medical School, around a third of early deaths could be prevented with a meat-free diet. Harvard Scientists said that approximately 200,000 lives could be saved each year by cutting out meat and emphasizing plants.

This data was presented at the Unite to Cure Fourth International Vatican Conference in Vatican City in April 2018. The Telegraph reported that the research focused purely on how diet impacts personal health.

We have just been doing some calculations looking at the question of how much could we reduce mortality shifting towards a healthy, more plant-based diet, not necessarily totally vegan, and our estimates are about one-third of deaths could be prevented,” explained Dr. Walter Willett, a professor of epidemiology and nutrition at Harvard Medical School.

A 2019 study, published in The Journal of Nutrition, found that consumers with a high intake of fruit and vegetables had more carotenoids—an antioxidant—in their bodies. The research included 840 people following five different diets, including vegans, vegetarians, pescatarians, flexitarians, and meat-eaters.

Vegan participants showed the highest level of carotenoids, as well as enterolactone, which may be anti-carcinogenic and protect against cardiovascular disease. Vegans also had the highest quantity of omega-3 fatty acids. In contrast, the results of flexitarian participants were not drastically different from those of meat-eaters.

Higher levels of carotenoids, enterolactone, and omega-3 fatty acids have been linked to reduced inflammation. Chronic inflammation has been linked to a variety of health conditions, including diseases like cancer. Combined with the various other health benefits of a plant-based diet, the study indicates that vegan foods may aid longevity.

11 Doctors Who Advocate For A Plant-Based Diet

These 11 doctors all advocate for plant-based food—for physical, mental, and global health.

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1. Dr. Neal Barnard

Dr. Neal Barnard is a board-certified medical doctor, American author, clinical researcher, and the founding president of the Physicians Committee for Responsible Medicine (PCRM). Barnard has led several research studies focused on the impact of diet on diabetes, body weight, and chronic pain.

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2. Dr. Michael Greger

Dr. Michael Greger is a physician, founder of the website NutritionFacts.org, and author of the best-selling book “How Not to Die” (2015) and its cookbook followup, 2019’s “How Not to Diet.” Greger is critical of low-carb diets and maintains that a whole-food, plant-based diet is the best way to prevent, treat, and perhaps reverse chronic illnesses.

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3. Dr. Milton Mills

Dr. Milton Mills is a vegan advocate and a member of the National Advisory Board for PCRM. He has also been featured in the popular vegan documentary “What the Health” (2017) and “The Invisible Vegan” (2019), which explores dietary patterns in the African American community.

The vegan doctor featured in a Mercy for Animals video, in which he said: “If you actually look at the way our digestive system is constructed, we have the anatomy and the physiology of a strict plant-eater or herbivore.”

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4. Dr. Caldwell Esselstyn

Dr. Caldwell Esselstyn is an American physician and the author of “Prevent and Reverse Heart Disease” (2007), which suggests that a low-fat, plant-based diet can prevent and treat heart disease. Esselstyn was featured in the 2011 documentary “Forks Over Knives.”

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5. Dr. Kristi Funk

Dr. Kristi Funk is an American breast cancer surgeon, plant-based advocate, and author. She is known for her 2018 book “Breasts: The Owner’s Manual” and her treatment of celebrities Sheryl Crow and Angelina Jolie. Funk says that a healthy plant-based diet and exercise can help minimize the risk of cancer.

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6. Dr. Dean Ornish

Dr. Dean Ornish is an American physician, researcher, and author of “Dr. Dean Ornish’s Program for Reversing Heart Disease” (1990). He is also the president and founder of the Preventive Medicine Research Institute based in California, and he advises the use of diet and lifestyle to prevent and treat heart disease.

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7. Dr. Joel Kahn

According to Dr. Kahn, eating a plant-based diet can improve your chances of a long and healthy life. Kahn is a “holistic cardiologist,” author, and vegan diet advocate. He says that plant-based food is “the most powerful source of preventative medicine on the planet.”

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8. Dr. Brooke Goldner

Dr. Brooke Goldner is a celebrity doctor and the bestselling author of “Goodbye Autoimmune Disease and Goodbye Lupus” (2015). Goldner says that switching to a plant-based diet helped her reverse her lupus diagnosis, and believes it is an effective way to treat various ongoing and chronic health conditions.

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9. Dr. Kim Williams

Dr. Kim Williams is a renowned cardiologist and was President of the American College of Cardiology from 2015-2016. He is a vegan advocate and has firmly asserted his belief that plant-based foods can prevent and reverse heart disease. He once commented: “There are two kinds of cardiologists: vegans and those who haven’t read the data.”

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10. Dr. Hana Kahleova

Dr. Hana Kahleova, M.D., Ph.D., is director of clinical research at PCRM. She is the author of “Vegetarian Diet in the Treatment of Diabetes” (2013) and earned studied nutrition and diabetes for her doctorate. Kahleova advocates for plenty of exercise and a whole-foods, plant-based diet for “optimal health and wellness.”

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11. Dr. Michelle McMacken

Dr. Michelle McMacken is a board-certified internal physician and assistant professor of medicine at NYU School of Medicine. She works with the Plantrician Project, which aims to educate physicians and healthcare providers about vegan health and the benefits of a plant-based diet.

“In just a short time, I’ve seen many patients avoid or decrease medications, prevent diabetes, lose weight, and reduce their cardiovascular risk by moving towards or fully adopting a plant-based diet,” says Dr. McMacken.

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These 11 Doctors Say a Plant-Based Diet Is the Secret to a Longer Life (2024)

FAQs

These 11 Doctors Say a Plant-Based Diet Is the Secret to a Longer Life? ›

Plant-Based Diet and Longevity

Does a plant-based diet help you live longer? ›

Research indicates that a plant-based diet is the cornerstone of healthy longevity and potentially the most important prescriptive tool to help patients achieve a longer life and better quality of life as they age.

Do doctors recommend a plant-based diet? ›

Research over many years has linked plant-based diets to lower rates of heart disease, type 2 diabetes, and some cancers (as compared with diets high in meat and other animal products).

What are the downfalls of a plant-based diet for seniors? ›

Cons
  • Fresh produce can be very perishable, so buy just as much as you need to minimize waste.
  • Possibly a protein-deficient diet. ...
  • Possibly deficient in certain nutrients such as iron calcium, and B12. ...
  • If you decide to go vegetarian or vegan, it could be challenging to give up eating animals.

What is the downside of a plant-based diet? ›

Some negatives of a plant-based diet include giving up foods you enjoy, finding restaurant meals, finding affordable plant-based foods, and getting enough protein.

What diet adds 10 years to your life? ›

Those who ditched sugary drinks and processed meats in favor of a diet rich in whole grains, nuts, fruits, vegetables, and moderate amounts of fish (the so-called longevity diet) added an extra 10 years to their life expectancy.

Does a plant-based diet slow aging? ›

Study Conclusions

These scientists found that adopting a plant-based dietary pattern, especially when rich in healthful plant foods, was associated with substantially lowered pace of aging and mortality.

Can I eat eggs on a plant-based diet? ›

In other words, plants were paired with protein sources, like eggs, to make a nutritious and well rounded meal. Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

What foods should you avoid on a plant-based diet? ›

You'll restrict grains and foods made with them, such as bread and pasta. You also limit starchy vegetables like potatoes and corn, as well as beans and legumes. And you'll cut high-sugar tropical fruits such as pineapple, mango, and bananas, as well as fruit juices and sweets.

Can you heal your body with a plant-based diet? ›

Plant foods reduce inflammation.

Plants' essential nutrients work to resolve inflammation in your body. The same tiny phytochemicals and antioxidants that boost your immune system also go around your body neutralizing toxins from pollution, processed food, bacteria, viruses and more.

What is an unhealthy plant-based diet? ›

For example, white rice and white bread are plant-based foods, so you would think they're good to eat. But they are highly processed, and so are depleted of many heart-healthy nutrients and have a high glycemic index, which means they can make blood sugar levels spike and increase hunger, leading to overeating.

Can a plant-based diet prevent dementia? ›

Plant-based foods are beneficial to the brain and may help prevent Alzheimer's disease and other forms of dementia. A decline in brain health is not an inevitable part of aging. But how we eat and live can help us protect our memory and stay sharp into old age.

What is lacking in a plant-based diet? ›

Previous reviews have indicated that vegetarians and vegans may risk vitamin B12, vitamin D, iron, zinc and calcium deficiency as these micronutrients can mostly be found in animal foods or have a lower bioavailability in plant foods [8,9,10,11,12,13,14].

What's the healthiest meat substitute? ›

Cooked legumes such as beans, chickpeas, and lentils can be swapped for a lot of ground beef recipes. Buying canned or dried beans instead of meat can also save you money. In addition to protein, beans, and legumes are packed with health-beneficial fiber, vitamins, and minerals.

Can I eat cheese on a plant-based diet? ›

There are a lot of great plant-based protein sources, including tofu, lentils, beans, nuts and nut butters, seeds, and quinoa. Don't forget: Dairy, eggs, beef, poultry, and fish are allowed on the plant-based diet, they just shouldn't be the center of the meal.

Is yogurt part of a plant-based diet? ›

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.

What is the healthiest diet to live longer? ›

Aim to incorporate more whole foods, like fruits, vegetables, whole grains, nuts and legumes into every meal, he adds. Hu strongly recommends a diet similar to the Mediterranean diet, healthy plant-based diets or the Okinawan diet, which are all rich in whole foods.

Can a plant-based diet save your life? ›

A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

Do meat eaters live longer than vegans? ›

Another study found a 12% lower risk, but while research published by the American Journal of Clinical Nutrition agreed that a vegan diet can lower rates of certain chronic diseases, it did not find evidence that veganism led to a longer life.

Do vegans age well? ›

While there are a variety of health benefits associated with following a vegan diet, eating a vegan diet won't make you age faster or slower in and of itself. If you're considering making the switch to a plant-based diet, here's what you need to know about the effects of veganism on aging and overall health.

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