Scientists Just Linked This Diet to a Lower Lung Cancer Risk

Yahoo

2 days ago

Reviewed by Dietitian Jessica Ball, M.S., RD
At this point, you've likely heard about the Mediterranean diet, the DASH diet and the MIND diet. But there's one diet that might be new to you: the planetary health diet (PHD). The PHD was developed in 2019 by the EAT-Lancet Commission and focuses on promoting human health and environmental sustainability.
The planetary health diet is primarily plant-based, focusing on fruits, vegetables, nuts, seeds, legumes, whole grains and unsaturated fats. It includes small amounts of animal-based proteins, including seafood, poultry and dairy, but these are eaten in much smaller quantities, as most protein comes from plant protein. Added sugars, refined grains and processed meats are limited or avoided.
Research regarding the planetary health diet has been mixed, so researchers from Austria and Switzerland wanted to see what they could find out about the relationship between the planetary health diet and mortality, cancer and heart disease. They published their results in the American Journal of Clinical Nutrition.
How Was This Study Conducted?
Researchers drew their data from the UK Biobank, a long-running study that collects demographic, health and medical data from over 500,000 UK citizens. Baseline data were gathered between 2006 and 2010, with the average age at baseline ranging from 40 to 69. Assessments were repeated every few years and collected data on lifestyle, health status and diet. Researchers also had access to medical records and death registries.
For this current study, researchers used varying numbers of participants for three different analyses: almost 205,000 were used in the mortality risk analyses, over 200,000 for the cancer risk analyses, and over 196,000 for the cardiovascular disease risk analyses.
Adherence to the planetary health diet eating pattern was scored based on the inclusion of 14 primary food components of the planetary health diet. Participants scored one point for each food or food group they included, with a possible high score of 14. Scores for this study ranged from 1 to 11 points, which represents low to medium diet adherence.
What Did This Study Find?
After running statistical analyses, including adjusting for potential confounding factors (factors that might influence or change results), researchers found that:
Every 1-point increase in the PHD score was related to a 3% decrease in all-cause mortality (risk of dying from anything).
Every 1-point increase in the PHD score was associated with a 9% lower lung cancer risk.
When all factors were fully adjusted for, no relationship was found in this study between the PHD and cardiovascular disease risk.
There were several limitations of this study. Because comparatively few people in the Biobank were following a planetary health diet eating pattern, the confidence of these results is lower than it would have been had there been more people following it. Also, out of the five possible Biobank 24-hour dietary recalls, about 40% of the participants completed just one of them. Again, less data means less confidence in the results. And since the Biobank includes mostly white adults from Europe, it is unknown if the results can be generalized to other groups.
How Does This Apply to Real Life?
The term 'plant-based diet' can mean different things to different people. While some equate it to a vegan, all-plant diet, others see it more as making plants the foundation of your diet, while still including small amounts of animal-based foods, like eggs, dairy, fish and poultry. The latter is what the planetary health diet is about. It also limits added sugar, refined grains and processed meats.
Eating more plants has many benefits, including reduced disease risk. This is in part thanks to plants' antioxidants and their ability to create a healthy gut microbiome by providing food for your gut's beneficial bacteria. A healthy gut can help lower chronic inflammation, which helps reduce disease risk. And while you can add helpful bacteria to your gut with fermented plants—like sauerkraut or kimchi—many people find it easier to get them in yogurt or kefir, which is where the animal protein can come in.
It's easy to get stuck in a rut with fruits and vegetables, or to always turn to bread for whole grains. But there are lots of creative ways to use whole grains—like rice, quinoa, farro and oats—that don't include bread. Grain bowls are a delicious way to eat more plants, and they can be tailored to your taste and preferences. They're also easy to meal-prep for lunches throughout the week.
We also love salads as meals. You can pack every food group into a salad if you want to. You'll love our filling, satisfying High-Protein Pasta Salad, Massaged Kale Salad with Roasted Sweet Potato & Black Beans or Salmon Salad with Crispy White Beans.
If you want more guidance and are ready to go all in on increasing your plant intake, check out our 7-Day Plant-Based High-Protein Meal Plan for Beginners. It's loaded with a variety of fruits, vegetables, whole grains and plant-based proteins, like peanut butter, edamame and beans, to keep you full and satisfied. Whether you use the plan as is or use it as inspiration, you'll find it fun and easy to get more plants into your meals and snacks.
Our Expert Take
This study suggests that eating more plants may reduce your risk of all-cause mortality and lung disease. While this study didn't show an association between eating a plant-based diet and reduced risk of heart disease, other studies have. Just remember that eating more plants doesn't have to be all or nothing. Start where you're at and be intentional with choosing plant-based foods more often. Snacks can be an easy way to start. Instead of reaching for your typical snack, try a handful of nuts and a piece of fruit, or dip fruit slices into nut butter or veggie sticks into guacamole or hummus.
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