Det er sunt å spise mer plantebasert, altså betydelig mindre kjøtt, egg og melk enn det er i et vanlig norsk kosthold. Plantekost gir mye mer næring og sunne stoffer og mindre kalorier. Sunnere vekt, blodtrykk, kolesterol og lavere risiko for mange sykdommer er fordelene.
Hvorfor er det sunt å spise mer plantebasert?
I forhold til et vanlig vestlig kosthold har er plantebasert kosthold basert på hele, ikke raffinerte råvarer fra planteriket, mange dokumenterte helsefordeler:
- Det er konkludert med overbevisende dokumentasjon (evidens grad en) for at vegetarisk kosthold reduserer risiko for å dø av hjerteinfarkt,
- Plantebaserte kostholdsmønstre kan redusere risiko for livsstilssykdommer som diabetes type 2,
- Hjerteinfarkt
- Hjerneslag
- Hjertesvikt- og karsykdommer,
- Overvekt og fedme,
- Flere typer kreft.
- Mange studier tyder på at plantebasert kost bidrar til økt livslengde og reduserer risikoen for tidlig død fra flere sykdommer.
- På kort sikt vil plantebasert kosthold gi bedre fordøyelse og bedre restitusjon etter trening.
Dette gjelder også hvis man justerer studieresultatene for såkalte konfunderende faktorer, eller forvirrende faktorer som fysisk aktivitet, røyk, overvekt o.a. faktorer som kan påvirke helse. Et godt eksempel er AHS-2, der man sammenlignet en sunn befolkningsgruppe (syvende dags adventister) som er vegetarianere eller veganere med sunn befolkningsgruppe som spiser kjøtt.
Hva sier helseorganisasjoner om plantebasert kosthold?
Danmarks kostråd 2021 fraråder mer enn 350 gram kjøtt per uke. EAT-Lancet-rapporten oppfordrer til kjøttkutt. FN har erklært 2021 for året for frukt og grønnsaker. USAs kostråd 2020 fremhever fullkorn. Her finner du lenker til store oppsummeringer, evidens, kunnskapsgrunnlag til kostråd i ulike land og annen kvalitetssikret informasjon.
I forarbeidet til Nordiske ernærings-anbefalinger, NNR 2022, står følgende:
«Healthy and sustainable diets are characterized by more plant-based and less animal-based foods than the current average diets in the Nordic and Baltic countries.»
EAT-Lancet-rapporten, 2019
«This framework is universal and provides boundaries that are globally applicable with a high potential of local adaptation and scalability. By defining and quantifying a safe operating space for food systems, diets can be identified that will nurture human health and support environmental sustainability. Our universal healthy reference diet largely consists of vegetables, fruits, whole grains, legumes, nuts, and unsaturated oils, includes a low to moderate amount of seafood and poultry, and includes no or a low quantity of red meat, processed meat, added sugar, refined grains, and starchy vegetables.»
«However, this Great Food Transformation will only be achieved through widespread, multisector, multilevel action that includes a substantial global shift towards healthy dietary patterns, large reductions in food loss and waste, and major improvements in food production practices. Data are sufficient and strong enough to warrant action; delay will increase the likelihood of not achieving the Sustainable Development Goals and the Paris Agreement. This Commission shows that a Great Food Transformation is both necessary and achievable.»
Willett W, Rockström J, Loken B, Springmann M, Lang T, Vermeulen S, et al. Food in the Anthropocene: the EAT-Lancet Commission on healthy diets from sustainable food systems. Lancet (London, England). 2019 https://pubmed.ncbi.nlm.nih.gov/30660336/ og https://linkinghub.elsevier.com/retrieve/pii/S0140-6736(18)31788-4 og https://eatforum.org/content/uploads/2019/01/EAT-Lancet_Commission_Summary_Report.pdf
Hovedforfatter av rapporten, Prof. Walter Willett, MD, Harvard T.H. Chan School of Public Health, har uttalt:
«Transformation to healthy diets by 2050 will require substantial dietary shifts. Global consumption of fruits, vegetables, nuts and legumes will have to double, and consumption of foods such as red meat and sugar will have to be reduced by more than 50%. A diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.»
Danmarks nye kostråd: Spis maks. 350 kjøtt per uke, velg belgvekster (100 gram per dag) og nøtter (30 gram per dag)!
Danmark sine nye kostråd er ganske mye i tråd med EAT-Lancet-anbefalinger! De nye danske kostrådene sier følgende:
«Bælgfrugter og nødder er gode valg, når du vil spise sundt. Når du spiser planterigt og varieret, er bælgfrugter, nødder og frø gode kilder til protein og andre næringsstoffer. Samtidig er bælgfrugter blandt de fødevarer, der har det laveste klimaaftryk.»
«Skær ned på kødet. Ca. 350 g kød om ugen er tilpas, når du spiser planterigt og varieret. Begræns især okse- og lammekød. Begræns forarbejdet kød mest muligt, dvs. kød, der fx er røget og saltet.»
«Skru op for bælgfrugter som fx brune, hvide og sorte bønner, kidneybønner, linser og kikærter. Ca. 100 g om dagen (tilberedt mængde) er tilpas (ud over de 600 g grøntsager og frugter), når du spiser planterigt og varieret.»
«Spis ca. 30 g nødder om dagen. Det svarer til omkring en håndfuld.»
«Suppler dine måltider med frø. Ca. 1-2 spsk. frø om dagen er tilpas, når du spiser planterigt og varieret. Vælg fx sesamfrø, pinjekerner og græskarkerner.»
«2 æg om ugen er passende i en planterig og varieret kost.»
FN har erklært 2021 for det internasjonale året for frukt og grønt
FN at året 2021 blir det internasjonale året for frukt og grønt! UN News skriver følgende:
«Fruits and vegetables crucial for healthy lives, sustainable world»
«The International Year of Fruits and Vegetables 2021 was proclaimed by the General Assembly in December 2019 to raise awareness on the important role of fruits and vegetables in human nutrition, food security and health, as well as in achieving Sustainable Development Goals (SDGs). »
«Consuming sufficient, or even more than the recommended amounts, of fruit and vegetables has many health and nutrition benefits. Rich in fibres, vitamins and minerals, fruits and vegetables are crucial for growth and development of children, and help boost immune systems.
They are also linked to lower risk of depression and anxiety, obesity and non-communicable diseases; promote gut health; and counter micronutrient deficiencies.»
Canadas kostholdsråd, 2019
«Eat plenty of vegetables and fruits, whole grain foods and protein foods. Choose protein foods that come from plants more often.
Choose foods with healthy fats instead of saturated fat.»
Meieriprodukter er ikke en matvaregruppe som bør være en del av kosten lenger. Les hele her https://food-guide.canada.ca/en/
Belgias kostholdsråd, 2018
«Limit the amount of spreadable fat used on bread or when preparing meals. Do not eat more than 75–100 g a day of meat, fish, eggs or products made with these foods. Limit your daily consumption of cheese to one or two slices. Do not drink more than 3–4 glasses of skimmed or semi-skimmed milk or soy products.
Use good fats, such as unsaturated fatty acids (olive oil), omega-6 (sunflower oil and soya oil) and omega-3 (canola oil, nut oil and soya oil and fatty fish).»
Ferdigprodukter av kjøtt som pølser og bacon er plassert i junk-food-kategori, sammen med alkohol, godteri og sukkerholdeig brus, og bør spises så lite som mulig av. Les hele og se illustrasjon her http://www.fao.org/nutrition/education/food-based-dietary-guidelines/regions/countries/belgium/en/
WCRF, Verdens kreftforskningsfond, 2018
«Eat wholegrains, vegetables, fruit & beans
Make wholegrains, vegetables, fruit and pulses (legumes) such as beans and lentils a major part of your usual daily diet»«Eat little, if any processed meat»
Kilde: World Cancer Research Fund. Diet, Nutrition, Physical Activity and Cancer: a Global Perspective. The Third Expert Report. The Continuous Update Project (CUP) is the world’s largest, most authoritative and up-to-date source of scientific research on cancer prevention and survivorship through diet, nutrition, physical activity and cancer. https://www.wcrf.org/dietandcancer og https://www.wcrf.org/dietandcancer/recommendations/limit-red-processed-meat og https://www.wcrf.org/dietandcancer/recommendations/wholegrains-veg-fruit-beans
Kreftforeningen USA, 2020 og norske pasientforeninger
«The best available evidence continues to support recommendations to limit intake of red and processed meats for cancer prevention.
Potential biologic mechanisms underlying these associations include consumption of nitrates and nitrites in processed meats, with oxidative DNA damage from the formation of nitrosamines in the gut catalyzed by heme iron and the formation of heterocyclic aromatic amines and polycyclic aromatic hydrocarbons during high‐heat cooking of meat,such as cooking meat over flames or grilling.It is not known whether there is a safe level of consumption for either class of meat products, since the risk of colon cancer increases 23% with each additional serving (almost 2 ounces) of processed meat and 22% per 3 ounces serving of red meat”
Rapporten etterlyser også samfunnsinitiativer og offentlig politikk for å øke tilgangen til sunn mat. Også norske Kreftforeningen oppfordrer til å kutte ut bearbeidet kjøtt fra daglig kosthold, og til å satse på et hovedsakelig plantebasert kosthold.
Les hele her: Rock CL, Thomson C, Gansler T, et al. American Cancer Society Guideline for Diet and Physical Activity for Cancer Prevention. CA Cancer J Clin. Published online June 9, 2020. Hele retningslinjen kan leses her
Kreftforeningen skriver på sine nettsider om kosthold og kreftforebygging:
«Begrense mengden rødt kjøtt og unngå bearbeidede kjøttprodukter som bacon, kjøttdeig og pølser, så langt det er mulig. Hvis du spiser kjøtt, er det best å velge hvitt kjøtt, rent kjøtt og magre kjøttprodukter med lite salt.»
Også Landsforeningen for hjerte- og lungesyke, LHL, gir samme oppfordring til publikum til å spise så plantebasert som mulig. LHL skriver følgende i sine forebyggende kostholdsråd:
«Begrens inntaket av rødt og bearbeidet kjøtt. Mindre enn 500 gram per uke, og så lite bearbeidet kjøtt som mulig.» «Spis mest mulig plantebasert mat. Fem eller flere porsjoner frukt og grønt, grove kornprodukter og/eller belgvekster. Begrens inntaket av raffinerte kornprodukter. «
Nasjonalforeningen for folkehelse om bearbeidet kjøtt:
«Spis mindre kjøtt, og sjelden bearbeidet kjøtt og rødt kjøtt.»
Ernæringsrådet USA, 2020 og 2015
Ernæringsrådet i USA. Scientific Report of the 2015 Dietary Guidelines Advisory Committee. Part A. Executive Summary. USA. Office of Disease Prevention and Health Promotion, 2015
“The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.”
Ernæringsrådet USA, 2020 The Dietary Guidelines Advisory Committee’s (DGAC), scientific report,
«Based on its review of the evidence, the Committee confirmed that these Food Patterns represent healthy dietary patterns in that they provide the majority of energy from plant-based foods, such as vegetables, fruits, legumes, whole grains, nuts and seeds; provide protein and fats from nutrient-rich food sources; and limit intakes of added sugars, solid fats, and sodium. »
Verken kjøtt eller meieri anses lenger som nødvendig i kostholdet, viser til side 9 i rapporten 2020:
«In addition, if meat and dairy foods are included in the dietary pattern, choosing lean cuts and lower fat dairy options is preferred.»
Verdens største forening for ernæringsfysiologer, 2016
Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. J Acad Nutr Diet. 2016;116:1970-1980
It is the position of the Academy of Nutrition and Dietetics that appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.
These diets are appropriate for all stages of the life cycle, including pregnancy, lactation, infancy, childhood, adolescence, older adulthood, and for athletes.
Plant-based diets are more environmentally sustainable than diets rich in animal products because they use fewer natural resources and are associated with much less environmental damage.
Vegetarians and vegans are at reduced risk of certain health conditions, including ischemic heart disease, type 2 diabetes, hypertension, certain types of cancer, and obesity.Low intake of saturated fat and high intakes of vegetables, fruits, whole grains, legumes, soy products, nuts, and seeds (all rich in fiber and phytochemicals) are characteristics of vegetarian and vegan diets that produce lower total and low-density lipoprotein cholesterol levels and better serum glucose control.
These factors contribute to reduction of chronic disease.
Vegans need reliable sources of vitamin B-12, such as fortified foods or supplements.»
World Cancer Research Fund, 2007
World Cancer Research Fund, WCRF (Verdens ledende organisasjon innen kreftforskning), 2007. Food, nutrition, physical activity, and the prevention of cancer: a Global Perspective. Second expert report (2007) World Cancer Research Fund and American Institute for Cancer Research. ISSN/ISBN: 978-0-9722522-2-5)
“They emphasise the importance of relatively unprocessed cereals (grains), non-starchy vegetables and fruits, and pulses (legumes), all of which contain substantial amounts of dietary fibre and a variety of micronutrients, and are low or relatively low in energy density. These, and not foods of animal origin, are the recommended centre for everyday meals.»
Nordiske oppsummeringsartikler
Sara Ask, dietist, Åsa Strindlund, nutritionist. Vegetarisk mat är bra – även för små barn. Läkartidningen. 2014;111:CMEA Läkartidningen 11/2014 Lakartidningen.se 2014-03-11 (uppdaterad 2014-09-22)
«Egentligen borde alla barn äta en stor andel vegetabilier. Helvegetarisk mat är ett bra kostalternativ – även för små barn – och kan ge långsiktiga hälsovinster. Kosten måste dock vara väl sammansatt, med extra observans på vissa näringsämnen.»
Baljit Kaur, klinisk ernæringsfysiolog, M.Sc. Helsefordeler og utfordringer ved vegankoster Norsk tidsskrift for ernæring (NTFE).
Nordiske myndigheter om vegetarisk kosthold
Nordic Nutrition Recommendations 2012: Integrating nutrition and physical activity. Nordiska ministerrådet, Nordisk Ministerråds sekretariat, 2014.
«Dietary patterns rich in vegetables, including dark green leaves, fresh peas and beans, cabbage, onion, root vegetables, fruiting vegetables (e.g., tomatoes, peppers, avocados, and olives), pulses, fruits and berries, nuts and seeds, whole grains, fish and seafood, vegetable oils and vegetable oil-based fat spreads (derived from, for example, rapeseed, flaxseed, or olives), and low-fat dairy products are, compared to Western-type dietary patterns (see below), associated with lower risk of most chronic diseases.»
Helsedirektoratet. Vegetarisk kosthold
«Godt sammensatt vegetarkost er ernæringsmessig fullverdig og kan ha positive helseeffekter med tanke på forebygging og behandling av flere sykdommer.
Vegetarkost er forbundet med lavere risiko for blant annet overvekt, hjerte- og karsykdommer, diabetes og kreft. En balansert og variert vegetarkost egner seg for individer i alle livsfaser, inkludert under svangerskap, ved amming, i spedbarnsperioden, for barn og unge og for idrettsutøvere.»
«Godt sammensatt vegetarkost inneholder korn og fullkornsprodukter, bønner, linser, erter, soyaprodukter, grønnsaker, frukt, bær, nøtter, frø og planteoljer. Et slikt kosthold gir mye fiber, vitaminer, mineraler og sporstoffer.»
Kostråd for å fremme folkehelsen og forebygge kroniske sykdommer – Metodologi og vitenskapelig kunnskapsgrunnlag. Nasjonalt råd for ernæring, Helsedirektoratet, 2011:
«Det anbefales et kosthold som hovedsakelig er plantebasert, og som inneholder mye grønnsaker, frukt, bær, fullkorn og fisk, og begrensede mengder rødt kjøtt, salt, tilsatt sukker og energirike matvarer.»
Livsmedelsverket: Vegetarisk mat till barn
«En kost med mycket grönsaker, rotfrukter, baljväxter och fullkorn är bra både för hälsan och miljön. Därför är det bra om barn lär sig tycka om sådan mat i unga år, det ökar chansen för att de ska fortsätta med de vanorna även senare i livet. En helt vegetarisk kost till barn kräver, precis som till vuxna, goda kunskaper om mat och näringsämnen och noggrann planering. Om den vegetariska kosten är väl sammansatt, innehåller berikade produkter och ger tillräckligt med energi kan även barn äta helt vegetarisk mat – veganmat.»
Livsmedelverket. Vegetarisk mat
«Det finns stora hälsovinster med att äta mycket grönsaker, frukt, baljväxter och annan mat från växtriket. Vegetarianer löper till exempel mindre risk att drabbas av en rad olika sjukdomar, som högt blodtryck, hjärt- och kärlsjukdom och vissa cancerformer.»
Fødevarestyrelsen. Alt Om Kost
«Videnskabelige undersøgelser tyder på, at vegetarmad nedsætter risikoen for kroniske sygdomme som fedme, hjerte-kar-sygdomme, forhøjet blodtryk, diabetes, visse former for kræft og nyrelidelser.»
Norsk lærebok «Grunleggende ernæringslære»
(forfattere: Jan Ivar Pedersen, Hanne Müller, Anette Hjartåker, Sigmund A. Anderssen, Utgivelsesår: 2012, 460 sider, 2. utgave, Bokmål, ISBN/EAN: 9788205426566):
«En allsidig sammensatt vegankost inneholder vanligvis tilstrekkelige mengder av vitaminer og mineralstoffer med unntak av vitamin B12 og vitamin D.»
«En allsidig sammensatt laktovegetarisk kost har et tilfredstillende innhold av protein, vitaminer og mineralstoffer. Den er derfor likeverdig med en variert blandet kost.»
«Å ha et vegetarisk kosthold synes å redusere risikoen for utbredte helseproblemer som overvekt, hjerte- og karsykdommer og type-2 diabetes.»
Det er bred enighet om at et kosthold som er mer plantebasert er ikke bare sunnere men også mer miljøvennlig og bærekraftig, altså mer arealeffektiv, og gir lavere utslipp av klimagasser per produsert gram protein og mer kalorier og protein per brukt areal jord.
NCD: hjerte- og karsykdommer, kardiometabolske risikofaktorer, noen typer kreft og for tidlig dødelighet
Phillip J Tuso, MD; Mohamed H Ismail, MD; Benjamin P Ha, MD; Carole Bartolotto, MA, RD: Nutritional Update for Physicians: Plant-Based Diets. Perm J 2013 Spring; 17(2):61-66
«Physicians should consider recommending a plant-based diet to all their patients, especially those with high blood pressure, diabetes, cardiovascular disease, or obesity.»
Craig WJ. Health effects of vegan diets. Am J Clin Nutr 2009, 89(5):1627S-1633S;
«Compared with other vegetarian diets, vegan diets tend to contain less saturated fat and cholesterol and more dietary fiber. Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease.»
Le LT, Sabaté J. Beyond meatless, the health effects of vegan diets: findings from the Adventist cohorts. Nutrients. 2014 May 27;6(6):2131-47. doi: 10.3390/nu6062131. Review. PubMed PMID: 24871675; PubMed Central PMCID: PMC4073139.
«Vegetarians, those who avoid meat, and vegans, additionally avoiding dairy and eggs, represent 5% and 2%, respectively, of the US population. The aim of this review is to assess the effects of vegetarian diets, particularly strict vegetarian diets (i.e., vegans) on health and disease outcomes. We summarized available evidence from three prospective cohorts of Adventists in North America: Adventist Mortality Study, Adventist Health Study, and Adventist Health Study-2. Non-vegetarian diets were compared to vegetarian dietary patterns (i.e., vegan and lacto-ovo-vegetarian) on selected health outcomes. Vegetarian diets confer protection against cardiovascular diseases, cardiometabolic risk factors, some cancers and total mortality. Compared to lacto-ovo-vegetarian diets, vegan diets seem to offer additional protection for obesity, hypertension, type-2 diabetes, and cardiovascular mortality. Males experience greater health benefits than females.»
Fraser GE. Vegetarian diets: What do we know of their effects on common chronic diseases? Am J Clin Nutr. 2009;89(5):1607S-12S.
«There is convincing evidence that vegetarians have lower rates of coronary heart disease, largely explained by low LDL cholesterol, probable lower rates of hypertension and diabetes mellitus, and lower prevalence of obesity. Overall, their cancer rates appear to be moderately lower than others living in the same communities, and life expectancy appears to be greater.»
Key TJ, Appleby PN, Rosell MS. Health effects of vegetarian and vegan diets. Proc Nutr Soc. 2006;65:35-41.
«Recently, vegetarian diets have experienced an increase in popularity. A vegetarian diet is associated with many health benefits because of its higher content of fiber, folic acid, vitamins C and E, potassium, magnesium, and many phytochemicals and a fat content that is more unsaturated. Compared with other vegetarian diets, vegan diets tend to contain less saturated fat and cholesterol and more dietary fiber. Vegans tend to be thinner, have lower serum cholesterol, and lower blood pressure, reducing their risk of heart disease.»
Appleby PN, Thorogood M, Mann JI, Key TJ. The Oxford Vegetarian Study: an overview. Am J Clin Nutr. 1999;70:525S–531S.
«After 12 y of ow-up, all-cause mortality in the whole cohort was roughly half that in the population of England and Wales (standardized mortality ratio, 0.46; 95% CI, 0.42, 0.51). After adjusting for smoking, body mass index, and social class, death rates were lower in non-meat-eaters than in meat eaters for each of the mortality endpoints studied [relative risks and 95% CIs: 0.80 (0. 65, 0.99) for all causes of death, 0.72 (0.47, 1.10) for ischemic heart disease, and 0.61 (0.44, 0.84) for all malignant neoplasms]. Mortality from ischemic heart disease was also positively associated with estimated intakes of total animal fat, saturated animal fat, and dietary cholesterol. Other analyses showed that non-meat-eaters had only half the risk of meat eaters of requiring an emergency appendectomy, and that vegans in Britain may be at risk for iodine deficiency. Thus, the health of vegetarians in this study is generally good and compares favorably with that of the nonvegetarian control subjects.»
Bradbury KE, Crowe FL, Appleby PN, Schmidt J a, Travis RC, Key TJ. Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans. Eur J Clin Nutr. Nature Publishing Group; 2013;(April):1–6.
«In this study, which included a large number of vegans, serum total cholesterol and apolipoprotein B concentrations were lower in vegans compared with meat-eaters, fish-eaters and vegetarians. A small proportion of the observed differences in serum lipid concentrations was explained by differences in BMI, but a large proportion is most likely due to diet.»
Kreft
- Yessenia Tantamango-Bartley, Karen Jaceldo-Siegl,Jing Fan, and Gary Fraser: Vegetarian Diets and the Incidence of Cancer in a Low-risk Population 2013. Cancer Epidemiol Biomarkers Prev; 22(2); 286–94. ©2012 AACR.
- Key TJ, Appleby PN, Crowe FL, Bradbury KE, Schmidt JA, Travis RC. Cancer in British vegetarians: updated analyses of 4998 incident cancers in a cohort of 32,491 meat eaters, 8612 fish eaters, 18,298 vegetarians, and 2246 vegans. Am J Clin Nutr. 2014 Jul;100 Suppl 1:378S-85S. doi: 10.3945/ajcn.113.071266. Epub 2014 Jun 4.
Hjerte- og karsykdommer
- Academy og Nutrition and Dietetics har konkludert med overbevisende sammenheng mellom vegetarisk kosthold og redusert risiko for å dø av iskemisk hjertesykdom (hjerteinfarkt): Craig, W. J. og Mangels, A. R. Position of the American Dietetic Association: vegetarian diets J.Am.Diet.Assoc. (109), 7, 1266-1282.
- Pettersen BJ, Anousheh R, Fan J, et al. Vegetarian diets and blood pressure among white subjects: results from the Adventist Health Study-2 (AHS-2). Public Health Nutr. 2012;10:1-8.
- Crowe FL, Appleby PN, Travis RC, Key TJ. Risk of ischaemic heart disease among British vegetarians and non-vegetarians: results from the EPIC-Oxford cohort study. Proceedings of the Nutrition Society. Proceedings of the Nutrition Society (2012), 71 (OCE2), E203 doi:10.1017/S0029665112002601
- Szeto YT, Kwok TC, Benzie IF. Effects of a long-term vegetarian diet on biomarkers of antioxidant status and cardiovascular disease risk. Nutrition. 2004;20:863–6.
- Appleby PN, Davey GK, Key TJ. Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-Oxford. Public Health Nutr. 2002 Oct;5(5):645-54. PubMed PMID: 12372158.
Diabetes type to
- Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc
Dis. 2013 Apr;23(4):292-9. doi: 10.1016/j.numecd.2011.07.004. Epub 2011 Oct 7. PubMed PMID: 21983060; PubMed Central PMCID: PMC3638849. - Tonstad S, Butler T, Yan R, et al. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care. 2009;32(5):791-6. http://www.ncbi.nlm.nih.gov/pubmed/19351712
- Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutrition, Metabolism and Cardiovascular Diseases. 2011.
- Rizzo NS, Sabaté J, Jaceldo-Siegl K, et al. Vegetarian dietary patterns are associated with a lower risk of metabolic syndrome: the adventist health study 2. Diabetes Care. 2011;34(5):1225-7.
Overvekt
- Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian Diets and Weight Reduction: a Meta-Analysis of Randomized Controlled Trials. J Gen Intern Med. 2015 Jul 3.
[Epub ahead of print] PubMed PMID: 26138004. http://www.ncbi.nlm.nih.gov/pubmed/26138004 - Barnard ND, Levin SM, Yokoyama Y. A systematic review and meta-analysis of changes in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet. 2015 Jun;115(6):954-69. doi: 10.1016/j.jand.2014.11.016. Epub 2015 Jan 22. Review. PubMed PMID: 25620754.
- Kim MK, Cho SW, Park YK. Long-term vegetarians have low oxidative stress, body fat, and cholesterol levels. Nutr Res Pract. 2012;6(2):155-61.
- Rizzo NS, Sabaté J, Jaceldo-Siegl K, et al. Vegetarian dietary patterns are associated with a lower risk of metabolic syndrome: the adventist health study 2. Diabetes Care. 2011;34(5):1225-7.
- Tonstad S, Butler T, Yan R, et al. Type of vegetarian diet, body weight, and prevalence of type 2 diabetes. Diabetes Care. 2009;32(5):791-6.
Livslengden
- Michael J. Orlich; Pramil N Singh; Joan Sabaté; Karen Jaceldo-Siegl; Jing Fan; Synnove Knutsen; W. Lawrence Beeson; Gary E. Fraser: Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2. JAMA Intern Med. 2013;173(13):1230-1238. doi:10.1001/jamainternmed.2013.6473.
- Huang T., Yang B.a, Zheng J., Li G.a, Wahlqvist M.L., Li D.: Cardiovascular Disease Mortality and Cancer Incidence in Vegetarians: A Meta-Analysis and Systematic Review. Ann Nutr Metab 2012;60:233–240 (DOI:10.1159/000337301)
Uttalelser fra organisasjoner
- Foreningen for hjerteleger USA, American College of Cardiology anbefalte vegansk kosthold til pasienter
- LHL – Landsforeningen for hjerte og lungesyke. Plantebasert kosthold, 2014
- Preventing Osteoporosis: Building Strong Bones Over a Lifetime. Reed Mangels, PhD, RD. Vegetarian Journal 2005 Issue 2 Full Text This article explains what osteoporosis is and what vegans can to at every age to reduce their risk of developing it.
- The Vegetarian Society of the United Kingdom. Fact Sheets: Vegetarian and Vegan Diets