蔬食的飲食模式讓人長壽又健康

陳惟華/愛家自然診所院長、英國牛津大學神經學博士、醫界蔬食聯盟發起人之一
Table 3. Vegetarian dietary patterns make people living longer and healthy.

Items	Benefits of plant-based diets					References
I	Vegetarians live longer average 9.5 years than non-vegetarians
96,000 Americans	1.     Non-vegetarians live on average 73.8 years.					New Adventist Health Study presented at Academy of Nutrition& Dietetic Annual Meeting; 10/7, 2012.
	2.     Vegetarians live on average 83.3 years
II	Vegetarian dietary patterns significantly reduced the risk of mortality
73,308 Americans For 5.8 years	1.     Overall mortality of all vegetarians vs non-vegetarians			↓12%		JAMA Intern Med Published online June 5 2013 doi:10.1001/jamainternmed.2013.6473
	2.     Vegans vs non-vegetarians			↓15%
	3.     Lacto-vegetarians vs non-vegetarians			↓9%
	4.     Men vegetarian decrease risk of death more than vegetarian women.
III	Vegetarian dietary patterns significantly reduced the risk of cancer
69,120 Americans	1.     Vegans reduce risk of overall cancers in both men and women by 16%.					Cancer Epidemiol Biomarkers Prev Published Online on November 20, 2012
	2.     Vegans reduce risk of female-specific cancers by 34%.
	3.     Lacto-vegetarians significantly reduce 25% risk of cancers of the digestive system only.
IV	Vegetarians significantly reduce the occurrence of stomach、bladder ovarian cancers and lymphoma & leukemia.
61,566 British For 12.2 years	1.     Gastric cancer		↓64%			British Journal of Cancer (2009) 101, 192 – 197
	2.     Bladder cancer		↓53%
	3.     Lymphoma & leukemia		↓45%
	4.     Ovarian cancer		↓31%
V	Vegetarians significantly reduce the risk of ischemic heart disease
44,561 British For 11.6 years	1. ↓32% ischemic heart disease					Am J of Clin Nutr Published ahead of print January 30, 2013
	2.     lower non-HDL-cholesterol (−0.45 mmol/L)
	3.     lower systolic pressure (−3.3 mmHg)
	4.     lower average BMI (−1.2 kg/m2)
VI	Vegetarians significantly reduce the risk of cataracts
27,670 British	1.     Vegans		↓40%			Am J Clin Nutr 2011;93:1128-1135
	2.     Lacto-vegetarians		↓30%
	3.     Fish vegetarian		↓16%
VII	Vegetarians significantly reduce the risk of type 2 diabetes：↓62%
41,387 Americans For 5 years	1.     Vegans		↓61.9%		Nutrition, Metabolism & Cardiovascular Diseases 2013;23:292-299
	2.     Lacto-vegetarians		↓38.2%
	3.     Semi-vegetarian		↓51.4%
VIII	Vegetarians reduce the risk of metabolic syndrome：↓54%
1,011 Americans	1. Vegetarians		25.2%			Diabetes Care 2011 ; 34(5): 1225-1227
	2. Semi-vegetarians		37.6%
	3. Non-vegetarians		39.7%
IX	Vegetarian dietary patterns prevent obesity
71,751 Americans	1. Vegetarians					Acad Nutr Diet 2013;113:1610-1619
	BMI average		24.1kg/M2
	Obesity rate		9.4%
	2. Non-vegetarians
	BMI average		28.6kg/M2
	Obesity rate		33.3%
X	Vegan diets significantly improve type II diabetes more than diabetic diets
99 diabetic patients	1.     Less HbA1C		-1.23 vs -0.38			Diabetes Care 2006; 29: 1777-1783.
	2.     Less body weight		-6.5kg vs -3.1kg
	3.     Less LDL		-21.2% vs -10.7%
	4.     Less 24-hour urine protein		-15.9mg vs -10.9mg
	5.     Less diabetic medications		-43% vs -26%
XI	Vegetarian dietary patterns prevent hip fractures：↓34%
63,257 Singapore Chinese	1.     The highest vegetable-fruit-soy group		↓34% Dose-response			J Nutr 2014;144:511-518.
	2.     Meat & Dim-Sum dietary patterns		No effect
XII	Vegan dietary patterns arrest & reverse cardiovascular diseases
198 patients with CAD For 3.7 years	1. Vegans (177 patients)					J Fam Pract 2014;63:356-364b
	Disease progression		2.2%
	Improved symptoms		94%
	Reversal of coronary artery		22%
	3.     Non-vegans (21 patients)
	Disease progression		62%
	Improved symptoms		0
	Reversal of coronary artery		0
XIII	Vegan for 1 month	1. Increase gut probiotics				Environ Microbiol Rep 2013/5
		2. Improve body weight, blood lipid & glucose profiles
XIV	Vegan for 3 months	1. Turn on 48 kinds of cancer-suppressing genes 2. Turn off 453 kinds of cancer- promoting genes				PNAS 2008/6/17
XV	Vegan for 5 years	Lengthen the telomeres－a longevity index				Lancet Oncol 2013/9/17