Plant-Based Diets May Reduce The Risk Of Alzheimer’s And Dementia

From plantbasednews.org 

A new study found that even improving your diet in later life was associated with significant risk reduction

Eating a “healthful” plant-based diet is associated with a reduced risk of Alzheimer’s and other dementias, according to a new study.

The study also found that an “unhealthful” diet is linked to a higher risk of Alzheimer’s.

According to the new study, a healthy plant-based diet is one that includes plenty of whole grains, fruits, vegetables, vegetable oils, nuts, legumes, tea, and coffee. Conversely, an unhealthy plant-based diet includes a lot of added sugars, fruit juices, refined grains, and potatoes, “that tend to be eaten as part of fast-foods.”

The researchers behind the study found that people who changed their diets to become less healthy over 10 years ended up with a higher risk of dementia, while those whose diets became healthier still had a reduced risk. With this pattern in mind, the researchers noted that adopting a healthy plant-based diet at an older age was still associated with a beneficial risk reduction.

Song-Yi Park, the study’s lead author, said, “Plant-based diets have been shown to be beneficial in reducing the risk of diseases like diabetes and high blood pressure, but less is known about the risk of Alzheimer’s disease and other dementias.”

Park is an Associate specialist at the University of Hawaii’s Cancer Center. She added, “Our study found that the quality of a plant-based diet mattered, with a higher quality diet associated with a reduced risk, and a lower quality diet associated with an increased risk.”

While the new study found an association between diet and dementia risk, it has not definitively proven that high-quality plant foods reduce risk.

Plant-based diets and the importance of quality

Adobe StockHealthy plant-based diets reduced the risk of Alzheimer’s and dementia the most

To produce the study, Park and her team of researchers worked with 92,849 people with an average age of 59 and a range of dietary habits. This group of people, which included African American, Japanese American, Latino, Native Hawaiian, and white participants, was followed for an average of 11 years. In that time, 21,478 people developed Alzheimer’s disease or another related dementia.

Participants self-reported their dietary patterns via food questionnaires, and the researchers found that those who ate the most plant foods had a 12 percent lower risk of dementia compared to those who ate the least. Meanwhile, those whose diets became the most unhealthy over time experienced a 25 percent higher risk, and those whose diets became healthier had an 11 percent lower risk.

“We found that adopting a plant-based diet, even starting at an older age, and refraining from low-quality plant-based diets were associated with a lower risk of Alzheimer’s and other dementias,” said Park. “Our findings highlight that it is important not only to follow a plant-based diet, but also to ensure that the diet is of high quality.” 

https://plantbasednews.org/lifestyle/health/plant-based-diets-risk-alzheimers-dementia/

People On Plant-Based Diets Sleep Up to 48 More Minutes Per Night

From sleepfoundation.org

At a Glance:

Vegetarians and vegans sleep 36 minutes more per night than average, with up to 90% reporting good or excellent sleep quality. Those following a raw food diet get even better sleep — 48 more minutes per night of sleep and 97% with above-average sleep quality.

Folks who follow no particular diet sleep 12 minutes less per night than average, and only 36% rate their sleep quality above average.

When it comes to snacking, those who choose yogurt sleep better, and those who like sweet treats such as brownies or cookies don’t do so badly — but popcorn snackers routinely get some of the worst sleep.

Those who often eat foods good for sleep, such as fatty fish, tart cherries, and kiwi, sleep up to 42 minutes more per night than average.

Insomnia is the top sleep issue reported among survey respondents (41%), affecting almost half of intermittent fasters (48%) and those following gluten-free (47%) and diabetic (47%) diets.

For those struggling to get a solid night’s sleep, what’s on your plate could be the culprit. As they say, “You are what you eat,” and the same goes for your sleep. It’s simple, really: If you eat poorly, your slumber is liable to suffer, too. And vice versa.

Dr. Abhinav Singh, medical director of the Indiana Sleep Center in Greenwood, Indiana, SleepFoundation.org medical-review expert, and author of Sleep to Heal: 7 Simple Steps to Better Sleep, describes it as “a vicious cycle.”

“Good sleep begets more good sleep, and poor sleep begets more poor sleep. And poor sleep leads to poor food choices. That’s why they’re called comfort foods. Because nobody who’s tired and sleep-deprived is going to reach for a salad,” he says.

But… maybe they should? According to a recent SleepFoundation.org survey, vegetarians and vegans sleep 36 minutes more per night than average, with up to 90% of them having above-average sleep quality. Better yet, those following a raw food diet get even more sleep — 48 additional minutes per night of sleep than average, and 97% describe their quality of sleep as above average. By comparison, those who follow no particular nutritional regimen sleep 12 minutes less than average, with only 36% rating their sleep quality as above average.

Katie Hammill, certified nutritional practitioner in Jacksonville, Florida, says that our nutrition and diet correlate “without a doubt” to the quality and quantity of our sleep: “What we eat and when we eat it can drastically impact both how we fall asleep and the quality and duration of our sleep cycles.”

The Food Factor

So, what should (or shouldn’t) we eat to get some quality shut-eye? Overall, folks who aim for healthier snacks tend to sleep better than average. Yogurt snackers get some of the best sleep, averaging 18 more minutes per night than average, and 61% of those experience above-average sleep quality. According to Hammill, these results are not surprising.

“Studies show that there are beneficial gut bacteria that help synthesize vitamins and neurotransmitters needed for sleep like GABA, so eating a gut-loving diet with fermented and prebiotic/probiotic foods like unsweetened yogurt is helpful,” she says.

But those with a sweet tooth who aim for snacks such as cookies, cake, or brownies don’t fare so badly — those surveyed sleep 12 minutes more than average. Nevertheless, Hammill and Dr. Singh agree that processed foods and sugary treats should still be infrequent, especially before bed, to minimize that blood sugar roller coaster.

“Eating processed foods or reaching for that ice cream tub at 10 p.m. can spike your blood sugar, which activates your kidneys,” Dr. Singh explains. “Then your sleep quality is poor because there are these micro awakenings and even bathroom breaks at night, which can then start to fuel some insomnia habits.”

Hammill suggests aiming for foods rich in protein, fibre, magnesium, and potassium for improved sleep quality. “Ideally, we should try to cut off eating two or three hours before sleep. This allows our body to digest and our blood sugar to stabilize for better sleep. If you find you are hungry before bed, and it is impacting your ability to fall asleep, then a small spoonful of nut butter or half a banana could help.”

Certain foods can help promote good sleep, and the more often we eat them, the better we may sleep. Survey respondents who eat fatty fish 4-6 times per week average 42 more minutes of sleep a night. And those who eat fruits such as tart cherries and kiwi as often sleep 30 more minutes and 24 more minutes per night, respectively.

Just whatever you do, don’t grab the Orville Redenbacher — popcorn snackers in our survey sleep 12 minutes less per night than average and only 35% describe their sleep quality as good or excellent. 

When Dreams Aren’t So Sweet

Meredith Conklin, a 44-year-old court operations manager in Kansas City, Missouri, has long struggled with insomnia. But it wasn’t until getting sober that she truly realized the role that diet played in her (lack of) sleep quality and quantity.

“It would’ve been impossible to look at nutrition as a potential culprit in my sleep problems had I not eliminated alcohol and drugs from my life,” she shares. “That’s when it got easier to identify a direct correlation between my problems with sleep, and the type of food I consumed the previous day.”

Conklin notes that foods with high sugar content and large portions and “heavy” foods consumed less than two hours before bed would exacerbate her night-time awakenings.

“This was confusing at times because as an emotional eater, foods that are high in volume, carbs, and sugar would often provide a numbing effect that I sought as a relaxation technique,” she shares. “However, the outcome would consistently be lack of sleep.” 

Insomnia is the top sleep issue for our survey respondents, with 41% reporting they regularly have trouble falling or staying asleep. Almost half of the intermittent fasters (48%) and those following a diabetic diet (47%) or gluten-free diet (47%) experience insomnia on a regular basis. 

Studies show that getting less sleep can increase daily caloric intake, and over time, this can start to add up.

“People who sleep less can overeat by 200 or 300 calories the next day. You multiply that by six months or a year every day, and that can lead to being overweight, which can precipitate some sleep disorders,” Dr. Singh says. “Weight gain can be a risk factor for snoring and sleep apnoea.”

Hammill echoes this sentiment, stressing that our bodies need energy, which can be obtained through sleep or food: “If we deprive it of one, we will crave the other. I recommend to my clients who have the occasional poor night of sleep or jet lag to start their day with a hearty protein-rich breakfast like a veggie omelette to help minimize those cravings. Maintaining a healthy diet and body weight can go a long way to help alleviate some of these sleep challenges.”

“People who sleep less can overeat by 200 or 300 calories the next day. You multiply that by six months or a year every day, and that can lead to being overweight, which can precipitate some sleep disorders.” - Abhinav Singh, MD, MPH, FAASM  Sleep Medicine Physician, MD

Recent research also highlights the link between what we eat and sleep disorders. For instance, a new study found that people on plant-based diets have a 17% lower risk of developing sleep apnoea than those who eat mainly animal-based foods. And people who eat healthy plant foods like fruits, vegetables, whole grains, and nuts had a lower risk of sleep apnoea than people who ate unhealthy plant-based foods, including refined grains, sweets, and salty foods like chips.

By changing her diet, Conklin seems to have broken the insomnia cycle. She knows what foods result in better sleep for her, and on days she treats herself, she knows her sleep might suffer.

“In the months of January and February this year, I made a nearly complete change to plant-based protein and avoided most egg and dairy products, as well,” she says. “This demonstrated a notable improvement in sleep, fitness, mood — basically all facets of my well-being. It was rather stunning, to be honest.”

https://www.sleepfoundation.org/sleep-news/people-on-plant-based-diets-sleep-up-to-48-more-minutes-per-night 

The plant-based paradox: when vegan diets backfire

From meer.com

By Maria Ismail

Unpacking the hidden nutritional risks of veganism and how to thrive on plants without compromising your health

Plant-based eating has taken the world by storm. From celebrity endorsements to environmental campaigns, veganism is often portrayed as the ultimate path to health, compassion, and sustainability. Indeed, countless studies highlight the benefits of a plant-based lifestyle, lower cholesterol, reduced risk of heart disease, and even a lighter carbon footprint (Wang et al., 2023). But as the vegan movement grows, so does a less discussed reality: not all plant-based diets are created equal.

When poorly planned, a vegan diet can do more harm than good. Behind the glow of green smoothies and tofu stir-fries, nutritional pitfalls lurk—deficiencies that can sap your energy, weaken your bones, and even affect brain health. So, let’s peel back the layers of the plant-based paradox and explore what happens when vegan diets backfire and how to prevent it.

The rise of veganism

Over the last decade, veganism has evolved from a niche trend to a mainstream lifestyle. The reasons vary, animal welfare, environmental concerns, or a quest for better health (Viroli et al., 2023). Supermarkets now brim with meat alternatives and dairy-free milks, making veganism more accessible than ever.

However, convenience doesn’t equal nutrition. Many new vegans assume that simply cutting out meat and dairy guarantees health. But the truth is, a diet filled with processed plant-based snacks, faux meats, and sugary alternatives can lead to imbalances, particularly when key nutrients are overlooked (Craig, 2021).

                                              A vibrant vegetable salad presented in an earthy brown ceramic bowl

When good intentions go wrong

A vegan diet excludes all animal-derived foods—no meat, fish, dairy, eggs, or honey. This can be incredibly healthy when done thoughtfully, emphasizing whole foods like legumes, nuts, seeds, fruits, and vegetables. Yet without proper planning, it can also leave dangerous nutritional gaps.

Let’s unpack the most common deficiencies found in vegan diets and why they matter.

Vitamin B12: the brain’s lifeline

Vitamin B12 is essential for nerve function, DNA synthesis, and red blood cell formation. It’s naturally found in animal products, not plants. Without supplementation or fortified foods, vegans can quickly become deficient. Symptoms often appear slowly but can include fatigue, brain fog, and even irreversible neurological damage (Malhotra et al., 2023).

Pro tip: opt for B12-fortified plant milks or supplements. Even a small weekly dose can make a big difference.

Iron: energy and immunity

Plants provide non-heme iron, which isn’t absorbed as efficiently as the heme iron in meat. Low iron can lead to anaemia, leaving you tired and pale. To boost absorption, pair iron-rich foods like lentils or spinach with vitamin C sources such as citrus or bell peppers (Neufingerl et al., 2021).

Calcium: the bone builder

Dairy is the traditional go-to for calcium, but vegans must look elsewhere. Fortified plant milks, tofu, almonds, and kale are great options. Without enough calcium, bones weaken, raising the risk of fractures and osteoporosis (Łuszczki et al., 2023).

Vitamin D: the sunshine nutrient

Vitamin D helps the body absorb calcium and supports immune function. But it’s tough to get from food alone, especially in places with little sunlight. Many vegans fall short, which can affect bone and muscle strength (NHS, n.d.). Fortified foods or supplements are essential, particularly during the winter months.

Omega-3 fatty acids: for heart and brain health

Omega-3s (EPA and DHA) are key to heart and brain health, yet they’re mainly found in fish. While plant sources like chia seeds and flaxseeds contain ALA (a precursor to EPA and DHA), conversion rates in humans are low. This can impact cognitive function over time (Tso et al., 2021).

Solution: algae-based supplements provide a vegan-friendly source of DHA and EPA, just like the ones fish get from eating algae in the first place.

Zinc: the immunity mineral

Zinc supports immune health, wound healing, and DNA repair. Unfortunately, plant-based sources like beans and grains contain phytates, which reduce zinc absorption. Regularly eating nuts, seeds, and whole grains can help, but supplementation may sometimes be necessary (Key et al., 2021).

When deficiencies take a toll

When these nutrients are missing, the effects can sneak up slowly but significantly. Fatigue, hair loss, brittle nails, and frequent illness are common warning signs. Long-term deficiencies can cause more serious issues:

• Anaemia from low iron or B12 leads to persistent tiredness and weakness.

• Bone loss and osteoporosis result from inadequate calcium and vitamin D.

• Neurological issues, such as memory lapses or tingling sensations, can stem from B12 deficiency (Clemente-Suárez et al., 2025).

• Weakened immunity due to low zinc or omega-3 intake leaves the body more vulnerable to infections.

These risks don’t mean veganism is unhealthy, they simply highlight the importance of informed choices.

Building a smarter plant-based plate

The good news? Every deficiency mentioned above can be prevented with awareness and a balanced approach. Here’s how to thrive on plants, not just survive on them.

• Embrace variety: mix whole grains, legumes, nuts, seeds, and colourful vegetables daily. Each plant food contributes unique nutrients and phytochemicals that support health.

• Fortified foods are your friends: look for B12-, D-, and calcium-fortified plant milks, cereals, and nutritional yeast. These products bridge the nutrient gap without relying on animal sources.

• Supplement wisely: a daily B12 supplement is non-negotiable for most vegans. Depending on your diet and location, consider adding vitamin D and omega-3 (from algae) as well (Craig, 2021).

• Mindful pairing: combine vitamin C-rich foods with iron sources, and avoid drinking tea or coffee with meals since tannins can hinder iron absorption.

• Check in with your body: regular blood tests can help track nutrient levels. If fatigue, dizziness, or numbness persist, consult a dietitian or healthcare provider.

A balanced perspective

Veganism isn’t a “one-size-fits-all” solution. For some, it brings renewed vitality and health. For others, it may require more planning and professional guidance. What’s clear is that the quality of a vegan diet matters far more than the label itself (Wang et al., 2023).

By prioritizing whole foods, fortification, and supplementation, a plant-based diet can absolutely meet, and even exceed, nutritional needs. It’s not about abandoning veganism butut about approaching it intelligently.

Conclusion

The plant-based paradox lies not in the diet itself but in its execution. A well-planned vegan diet can protect against disease, lower inflammation, and promote longevity. A poorly planned one, however, can leave the body starved of vital nutrients.

So, if you’re embracing a vegan lifestyle, do it with curiosity and care. Learn what your body needs, nourish it wisely, and remember: being plant-based isn’t just about what you cut out, it’s about what you consciously put in.

https://www.meer.com/en/99198-the-plant-based-paradox-when-vegan-diets-backfire

Can A Vegan Diet Boost Your Fertility? What The Latest 2026 Research Reveals

From bwhealthcareworld.com

As plant-based diets gain popularity worldwide, many individuals and couples trying to conceive are asking an important question: can going vegan improve fertility? The answer, according to emerging 2026 research, is promising but nuanced. While a well-planned vegan diet can support reproductive health, it is not a magic solution and its benefits depend largely on how balanced and nutrient-rich the diet is. Fertility is influenced by a complex interaction of hormones, metabolic health, genetics and lifestyle factors. Increasingly, researchers are recognising that overall dietary patterns rather than single nutrients play a significant role in reproductive health.

Healthy eating patterns rich in fruits, vegetables, whole grains, nuts and legumes are consistently associated with better fertility outcomes. These foods support hormone balance, improve ovulation and enhance overall reproductive function in both men and women. A vegan diet, when properly planned, naturally aligns with many of these principles, making it a potentially supportive approach for those trying to conceive. 

Dr Namrata Gupta, Senior Consultant - Obstetrics & Gynaecology, CK Birla Hospitals Jaipur, said, “With increasing awareness about lifestyle-related infertility, dietary patterns have come under close scientific scrutiny. Among these, a well-balanced vegetarian diet is emerging as a supportive factor for reproductive health. From a clinical standpoint, diets predominantly based on plant foods such as whole grains, legumes, fruits, vegetables, nuts and seeds—are associated with improved metabolic and hormonal profiles. These diets are rich in antioxidants, fibre, and phytonutrients, which help reduce oxidative stress and chronic inflammation two key contributors to subfertility.”

Gupta also highlighted that Emerging evidence also suggests that predominantly vegetarian dietary patterns similar to the Mediterranean diet—are associated with improved outcomes in assisted reproductive techniques. These diets support better vascular function, which may enhance uterine blood flow and implantation potential.

However, the benefits of a vegetarian diet are maximised only when it is nutritionally complete. Particular attention must be given to nutrients that may be relatively low in vegetarian diets, such as vitamin B12, iron, omega-3 fatty acids, zinc and vitamin D. Scientific data indicate that deficiencies in these nutrients can adversely affect ovulation, implantation, and even sperm parameters.

How A Vegan Diet May Support Fertility

A whole-food vegan diet offers several advantages that can positively influence fertility:

1. Improved Hormonal Balance: Plant-based diets are typically lower in saturated fats and higher in fibre, which can help regulate hormones such as oestrogen and insulin. Stable hormone levels are essential for regular ovulation and menstrual cycles.

2. Better Metabolic Health: Conditions like insulin resistance and obesity are known to impair fertility. A balanced vegan diet can help improve insulin sensitivity and support healthy weight management, both of which are critical for conception.

3. Reduced Inflammation: Chronic inflammation can negatively affect egg quality, sperm health and implantation. Plant-based diets rich in antioxidants—such as vitamins C and E and polyphenols help reduce oxidative stress and inflammation in the body.

4. Enhanced Ovarian Function: Some studies suggest that replacing animal protein with plant protein may lower the risk of ovulatory infertility. Nutrient-dense plant foods also support ovarian reserve and egg quality over time.

5. Potential Benefits For Male Fertility: Emerging research indicates that diets rich in plant foods may improve sperm quality, including motility and concentration. Antioxidants found in fruits and vegetables play a key role in protecting sperm from oxidative damage.

The Importance Of Nutritional Adequacy

While the benefits are clear, experts strongly caution that a vegan diet must be well-planned to support fertility. Nutritional deficiencies can have the opposite effect and may disrupt reproductive health.

Key nutrients to monitor include:

Vitamin B12 – essential for DNA synthesis and reproductive health

Iron – important for ovulation and preventing anaemia

Omega-3 fatty acids – support hormone production and embryo development

Protein – crucial for overall reproductive function

Zinc and iodine – important for hormone regulation and thyroid health

Without proper supplementation or dietary planning, deficiencies in these nutrients may lead to irregular cycles, reduced egg quality, or complications during pregnancy.

Dr Sonu Taxak, Senior IVF Consultant & Director, Yellow Fertility, said “When discussing fertility, diet plays a crucial role alongside hormones and lifestyle. A vegan diet, rich in fruits, vegetables, whole grains and plant-based proteins, is increasingly being explored for its impact on reproductive health. These foods provide essential antioxidants and anti-inflammatory nutrients that support egg and sperm quality. However, current research suggests that while a well-planned vegan diet can support fertility, it is not necessarily superior to other balanced diets. The benefits largely depend on nutrient adequacy rather than the exclusion of animal products.”

Not All Vegan Diets Are Equal

One of the most important insights from recent research is that diet quality matters more than diet label. A vegan diet high in ultra-processed foods such as refined carbohydrates, sugary snacks and packaged meat substitutes—may negatively impact fertility. In contrast, a whole-food, plant-based diet that emphasises natural, minimally processed foods is far more beneficial. This distinction highlights that simply eliminating animal products is not enough; the focus must be on nutrient density and balance.

Special Considerations For Women With Hormonal Disorders

For women with conditions like Polycystic Ovary Syndrome (PCOS), a plant-based diet may offer additional benefits. Improved insulin sensitivity and weight management can help regulate menstrual cycles and support ovulation. However, dietary changes should always be personalised, as individual responses can vary.

What Do Experts Recommend in 2026?

Rather than strictly advocating for veganism, many fertility experts now recommend a “plant-forward” approach. This includes:

Increasing intake of fruits, vegetables and whole grains

Choosing plant-based proteins like lentils, beans and nuts

Including healthy fats from seeds and plant oils

Minimising processed and high-sugar foods

This flexible approach allows individuals to gain the benefits of plant-based nutrition while reducing the risk of nutrient deficiencies.

Dr. M. V. Jyothsna, Consultant Obstetrician & Gynaecologist, Yashoda Hospitals, Hyderabad, said, “A vegan diet by itself is not proven to directly enhance fertility, but overall diet quality plays an important role in reproductive health. Balanced dietary patterns rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats support hormonal balance, ovulation, and metabolic function, which are essential for conception. These benefits are seen in well-planned plant-based diets as well as other healthy eating patterns, such as the Mediterranean diet.”

However, Jyothsna also highlighted that women following a strict vegan diet must pay careful attention to key nutrients that influence fertility, including protein, vitamin B12, iron, zinc, omega-3 fatty acids, and folate. Deficiencies in these nutrients may disrupt menstrual cycles, impair egg quality and affect early foetal development. Proper meal planning and supplementation, when required, can help prevent these gaps. It is also important to remember that fertility is multifactorial. Age, body weight, hormonal disorders, stress levels, and underlying medical conditions often have a greater impact than any single dietary pattern. Personalised nutritional guidance is therefore recommended for couples trying to conceive.

So, Can A Vegan Diet Boost Fertility?

The answer is yes with the right approach.

A well-balanced vegan diet can support fertility by improving metabolic health, reducing inflammation, and providing essential nutrients. However, a poorly planned diet may hinder reproductive health rather than help it. Fertility is influenced by a wide range of factors and no single diet guarantees success. However, adopting a nutrient-rich, balanced, and mindful approach to eating can significantly improve reproductive health.

As the latest research suggests, the key is not just choosing a vegan diet but ensuring it is diverse, well-planned and aligned with your body’s needs.

https://www.bwhealthcareworld.com/article/can-a-vegan-diet-boost-your-fertility-what-the-latest-2026-research-reveals-599414

Is the Low Fat Vegan Diet Missing Key Health Benefits?

From plantbasednews.org

Cutting back on fat could mean missing out on the full health power of your veggies 

For years, many plant-based eaters have embraced the low fat vegan diet as the gold standard for heart health, weight control, and disease prevention. But what if cutting fat too far means leaving powerful nutrients on the table?

That’s the question posed by Mic the Vegan, who recently revisited the science behind ultra-low-fat plant-based eating. Known for breaking down complex nutrition studies for a broad audience, Mic explains that while low-fat vegan diets have historical and scientific backing, new research has made him reconsider whether they may unintentionally reduce absorption of key fat-soluble compounds.

“I’ve eaten low-fat vegan diets in the past, been down at 10 percent or less calories,” he says. “Based off some recent studies that I’ve been exposed to, I thought, let’s explore this.”

The history and logic behind going very low fat

Even a small drizzle of healthy fats, like olive oil, can dramatically increase nutrient absorption from vegetables - Media Credit: Adobe Stock

The ultra-low-fat approach, often around 10 percent of calories from fat, gained traction online between 2012 and 2015. It also has scientific roots. Mic points to populations like the Tarahumara and Okinawans, as well as physicians such as Dr Neal Barnard and T. Colin Campbell, who have supported lower fat intakes.

The logic is straightforward: saturated fat raises LDL cholesterol, and high LDL increases heart disease risk. There is also the common belief that “the fat you eat is the fat you wear.”

But Mic notes that not all fat is saturated. And weight gain ultimately comes down to calories. “It’s pretty obvious that at a calorie deficit, regardless of macronutrient ratio, you’re going to lose weight,” he says.

Still, the bigger issue, he argues, may not be weight or cholesterol, but nutrient absorption.

Carotenoids, fat, and what you might be missing

Carotenoids such as beta-carotene in carrots and lycopene in tomatoes are fat-soluble compounds. They require fat in the digestive tract to form micelles, which allow them to be absorbed into the bloodstream.

A common narrative in low-fat circles has been that even a gram or two of fat is enough. Mic says he remembers hearing that “even like a gram of fat is going to let you absorb as much fat soluble stuff as you possibly would need.”

But he adds, “I can’t find a reference for that.”

Research suggests that while three to five grams of fat may ensure “sufficient” absorption, sufficient does not mean optimal. In one salad study, adding canola oil significantly increased carotenoid absorption compared to fat-free salad, which he describes as “basically flatlined carotenoid sadness.”

Another study compared tomato and carrot meals with and without avocado. The difference was dramatic. “We’re just seeing a huge difference in absorption,” he says. “Like a disturbingly large amount, a gargantuan difference.”

The avocado provided about 23 grams of fat, roughly three-quarters of a large avocado. Even half an avocado substantially boosted absorption.

For those investing heavily in high-antioxidant foods, this has implications. Mic suggests someone avoiding fat might need to eat “like seven, eight carrots instead of one” to achieve similar absorption as someone including some fat.

Lycopene and prostate cancer risk

Adobe StockFat helps the body absorb lycopene, the antioxidant in tomatoes linked to reduced prostate cancer risk

The stakes are personal for Mic. Prostate cancer runs in his family. Lycopene, the antioxidant abundant in tomatoes, has been linked to a lower risk of prostate cancer.

He notes that research shows “about a 30 percent lower risk of prostate cancer with high lycopene intake.” Given that connection, he questions whether strict fat avoidance could reduce the protective potential of plant foods.

“I wouldn’t want to throw away, you know, four times more lycopene than I need to because I’m super obsessed with dodging fat,” he says.

Carotenoids may also play a role in cardiovascular protection. He cites research finding a 76 percent lower risk of atherosclerotic cardiovascular disease among those with the highest skin carotenoid levels.

“You want to absorb it,” he says.

Does the type of fat matter?

Not all fats perform equally. Studies comparing saturated fat to monounsaturated fats found that butter underperformed compared to plant oils such as canola and soybean oil when paired with salads.

“Saturated fat is worse,” Mic says plainly.

Interestingly, smaller amounts of fat – around three grams – performed nearly as well as higher amounts in some trials. Emulsified fats, such as those found in mayonnaise or blended dressings, may further enhance absorption. One study suggested a 40 percent increase in carotenoid absorption with emulsified fat.

Whole food sources appear effective, too. While avocado oil slightly outperformed whole avocado in one trial, half an avocado still significantly improved beta-carotene and lycopene absorption.

What about other antioxidants?

Carotenoids are not alone. Some polyphenols also benefit from fat. Mic explains that “curcumin from turmeric as well as quercetin … and resveratrol in grapes all do a bit better with fat.”

However, not all antioxidants behave the same way. Anthocyanins, the pigments in berries and purple foods, “just don’t care if they have more fat,” he says.

Overall, he concludes, “it appears that all carotenoids and quite a few polyphenols will be more absorbed with fat.”

So, are low fat vegans wrong?

Mic does not dismiss the low fat vegan diet outright. He acknowledges that some people thrive on it, including those managing conditions like Type 1 diabetes.

Instead, he frames the issue as one of optimization rather than ideology. “You have to be including some fat to really be getting your money’s worth in terms of carotenoids, really getting that disease fighting power of carotenoids,” he says.

He suggests that even a small amount, perhaps three grams of emulsified oil or a blended nut-based dressing, could make a meaningful difference.

Rather than focusing strictly on macronutrient targets, he now emphasizes low saturated fat while including whole food plant fats. “I personally land in like a low saturated fat whole food fat emphasis as opposed to trying to hit a certain macronutrient target,” he says.

For those committed to a low fat vegan diet, the takeaway may not be to abandon it, but to rethink how low is too low, especially when it comes to unlocking the full disease-fighting power of plants.

You’ll find more videos about vegan health, science, and nutrition on Mic the Vegan’s YouTube channel.

https://plantbasednews.org/lifestyle/health/low-fat-vegan-diet-health-benefits/