Macro partitioning
Adopting a healthful plant-based diet (high in whole grains, fruits, vegetables, nuts, legumes; low in refined grains, sweets, sugar-sweetened beverages, and animal foods) is associated with favorable health outcomes, including reduced risk of obesity, cardiovascular disease, diabetes, and mortality.
To improve your health, focus on the quality of your plant-based foods. Prioritize whole grains, fruits, vegetables, nuts, and legumes while minimizing refined grains, sweets, and sugar-sweetened beverages. You do not need to eliminate animal products entirely to see benefits; simply increasing the quality of plant foods in your diet is associated with lower risks of obesity, heart disease, diabetes, and mortality.
Higher hPDI levels were associated with favorable health outcomes in 36% of comparisons (most often for obesity, mortality, diabetes, cardiovascular disease, and psychiatric disorders)... Conversely, higher levels of the uPDI were associated with unfavorable health outcomes in 33% of comparisons
Why this rating
The evidence is based on observational studies (cohort, cross-sectional, case-control) with large sample sizes, but lacks the causal inference of randomized controlled trials.
Source
Scoping review of the association of plant-based diet quality with health outcomes
Richard M. Rosenfeld et al. · Frontiers in Nutrition · 2023
DOI 10.3389/fnut.2023.1211535
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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