UNIT 2 |
Protective Dietary Factors |
Health Effects |
Presence in Plant-based Diet |
Presence in Low-Carb Diet |
Fiber |
Improves gut microbiome; prevents constipation and other GI disorders; reduces risk of colorectal cancer, gallstones, cardiovascular disease, diabetes, and overweight. |
High. Plants are the only sources. Legumes and grains are the most concentrated sources. |
Low. The only sources are the limited plant foods included. Richest dietary sources (legumes and grains) are excluded. |
Phytochemicals |
Antioxidant and anti-inflammatory action. Block tumor formation; reduce inflammation; eradicate carcinogens; fight viruses, bacteria, and fungi; and protect blood vessels. |
High. Plant foods are the only sources. |
Low to moderate, depending on degree of carbohydrate restriction. |
Plant enzymes |
Help turn certain phytochemicals into their active forms; may aid digestion. |
High. Concentrated in raw sprouted plant foods. |
Variable, depending on degree of carbohydrate restriction and inclusion of raw sprouted foods. |
Antioxidants |
Protect against free radicals and oxidative stress; potentially reduce risk of artery damage, cancers, arthritis, cataracts, stroke, and other diseases. |
High. Most whole plant foods are rich sources, so almost everything consumed will contribute to overall intake. |
Variable. Intake depends on inclusion of plant foods, herbs and spices, coffee, cocoa, and tea. Animal products contain smaller amounts. |
Pre- and probiotics |
Support a healthy gut microbiome, protect against pathogens, boost nutritional status, reduce cancer risk, keep the intestinal wall healthy, support immune function, reduce inflammation, promote healthy body weight, and support brain function. |
Probiotics: variable, depending on use of fermented and cultured foods. Prebiotics: high. Prebiotics come exclusively from plant foods, such as beans, whole grains, and some vegetables and fruits. |
Probiotics: variable, depending on use of fermented and cultured foods. Prebiotics: low to moderate, as the only sources (plants) are restricted. |
Plant sterols and stanols |
Reduce cholesterol absorption from the gut, lowering total and LDL cholesterol. Blunt inflammation pathways. |
Variable. Depending on intake of high-fat plant foods (such as nuts, seeds, avocados, wheat germ, and vegetable oils) and other plant foods, such as sprouts. |
Variable. Depending on intake of high-fat plant foods (such as nuts, seeds, avocados, wheat germ, and vegetable oils) and other plant foods such as sprouts. |
Macronutrients (carbohydrate, protein, and fat) |
Provide energy, help with building and rebuilding of body tissues, and provide structure and function |
Variable: Whole-food, plant-based diets provide a healthful balance of macronutrients. Plant-based protein is associated with disease risk reduction. Carbohydrates from whole plant foods are consistently protective to health. Unprocessed plant-based fats are associated with disease risk reduction. Omega-3 fats must be included. |
Low-carb diets provide an unhealthy balance of macronutrients. In practice, animal-protein intake often exceeds healthful limits. Unrefined carbohydrate and fiber is too low. Intake of healthy fats is generally more than adequate; disproportionately high in saturate fat. |
Micronutrients |
Vitamins and minerals perform hundreds of roles. They support tissue and bone growth and repair, heal wounds, boost immune function, convert food into energy, and participate in essential chemical reactions. One measure of nutritional adequacy is nutrient density - the amount of vitamins and minerals (and sometimes other protective factors, such as fiber0 in a food. |
High. The most nutrient-dense foods are green leafy vegetables, followed by other vegetables, fruits, legumes, fish, nuts and seeds and grains. |
Low to moderate. One of the concerns about low-carb diets is nutritional deficiencies. The food with the lowest nutrient density is concentrated fat (which is almost devoid of vitamins and minerals). Fried foods, cheese, meat, and eggs also have low nutrient density. |
Pathogenic Dietary Factors |
Health Effects |
Presence in Plant-based Diets |
Presence in Low-Carb Diets |
Trans-fatty acids |
Increase risk of cardiovascular disease, diabetes, and other chronic diseases. They are the most damaging fats of all. |
Zero or low. Plant-based diets minimize processed foods that contain manufactured trans-fatty acids and eliminate animal products, which may contain natural trans-fatty acids. |
Low to moderate. Although foods containing manufactured trans-fatty acids are minimized or excluded, fatty animal products with natural trans fats are generously consumed. Although less harmful than manufactured trans fats, both impair insulin sensitivity and increase oxidative stress. |
Excessive saturated fat |
Increases total and LDL cholesterol and risk of cardiovascular disease; impairs insulin sensitivity. |
Low. Plant-based diets are generally the only diets that meet the recommended limit of 5-6 percent saturated fat to reduce heart disease risk. |
Very high. Saturated fat varies from 20-50 percent of total calories. The upper limit for saturated fat in a 2000 kcal diet is about 22 grams based on the upper limit of 10 percent set for the general population. A typical low-carb diet providing 70 percent of calories from fat could easily contain over 90 grams of saturated fat. |
Refined carbohydrates |
Increase risk of overeating and obesity, promote fatty liver, increase insulin resistance and diabetes risk, and adversely affect blood lipids and cardiovascular disease risk. |
Low to moderate. Most plant-based diets promoted for disease risk reduction dramatically reduce refined carbohydrates and rely on whole plant foods. However, some permit the use of white rice and some white flour. |
Zero to very low. As carbohydrates are limited primarily to vegetables, refined carbohydrate foods are eliminated. |
Excessive animal protein |
Consistently linked to increases in all causes of mortality and increased risk of heart disease, diabetes, and several cancers. |
Zero to very low. Most plant-based diets exclude animal protein, although some allow 5-10 percent. Excessive intake is not an issue. |
High. Low-carbohydrate diets are generally high animal-protein diets. Many contain 20-25 percent of calories from protein, which has been associated with increased mortality and disease risk in many scientific studies. |
Excessive sodium |
Increases risk of hypertension and cardiovascular disease, osteoporosis, and some cancers. People with diabetes who have poor blood glucose control are at very high risk for cardiovascular disease with high sodium intakes. |
Variable, depending on sodium added to foods and use of condiments and processed foods. |
Variable, depending mostly on sodium added to foods and use of condiments, as well as use of processed meat and cheese. |
Chemical contaminant |
Increase oxidative stress, fuel inflammation, disrupt hormones (obesogenic), damage vital organs, damage DNA and the central nervous system, and increase risk of diabetes and other chronic diseases. |
Low to Moderate. Pesticide residues from conventional produce can be contributors. Organic foods contain much less. Very low in heavy metals (except for arsenic in rice), drugs given to animals, and persistent organic pollutants (POPs), such as PCBs, DDT, and dioxins. |
Moderate to high. POPs become more concentrated as they are moved up the food chain, with the most in fish and meat. Heavy metals are highest in fish, shellfish, meat, and dairy products. Heavy metals are concentrated in fish and chicken. Hormones, antibiotics, and antimicrobial agents come mainly from meat, poultry, dairy, and fish. |
Products of high temperature cooking |
Increase risk of cancer, diabetes, Alzheimer's disease, and other chronic conditions. Promote oxidative stress and inflammation. |
No heterocyclic amines. Presence of polycyclic aromatic hydrocarbons varies with cooking methods: higher with dry heat and high temperatures. Acrylamides vary with use of potato products (especially when cooked with dry heat or fried) AGEs vary but are generally low. |
Heterocyclic amines are generally high, formed with high-temperature cooking of meat, poultry, and eggs. Polycyclic aromatic hydrocarbons vary; higher with dry heat and high temperatures, especially frying. Acrylamides are generally low, as most of the concentrated sources are potato products. AGEs are generally high, most concentrated in processed meats. |
Heme iron |
Oxidative stress, Increases risk of insulin resistance, metabolic syndrome, diabetes, cardiovascular disease, and some cancers. |
Zero to very low. Only present in diets containing meat. |
High. |
Neu5Gc |
Induces inflammation and diseases triggered by inflammation. |
Zero to very low. Only present in diet containing meat. |
Variable. Increases as red meat increases. |
TMAO |
Induces inflammation, contributes to plaques formation and kidney disease. |
Zero to very low. Only formed with meat consumption or intake of fish. |
High. Formed with meat consumption or direct intake from fish. |
Endotoxins |
Associated with inflammation, insulin resistance, diabetes, and obesity. |
Low. Animal products are the primary sources. |
Moderate to high. Found in the outer cell membranes of gram-negative bacteria. Come from the breakdown of gut bacteria or food bacteria (meat, poultry, and dairy products). |
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