תזונה מהצומח – מידע מבוסס ראיות
דפוסי תזונה מבוססי צומח
מאמרים מומלצים
מחקרים רבים בחנו היבטים שונים בנוגע לדפוסי תזונה מבוססת צומח.
ישנם מחקרים קליניים ומחקרים תצפיתיים, כאשר לכל אחד מהסוגים קיימים יתרונות וחסרונות.
בעמוד זה ריכזנו מספר מחקרים חשובים בתחום לפי נושאים, וכן נייר עמדה כללי של האקדמיה לתזונה ודיאטטיקה (ארגון התזונה האמריקאי לשעבר).
קריאה כללית מומלצת על תזונה מבוססת צומח
נייר עמדה בנושא תזונה צמחונית וטבעונית, האקדמיה לתזונה ודיאטה, 2016:
- Melina V, Craig W & Levin S (2016) Position of the Academy of Nutrition and Dietetics: Vegetarian Diets. J. Acad. Nutr. Diet. 116, 1970–1980.
הנייר גם תורגם לעברית במלואו ואפשר למצוא אותו כאן
- Hever J (2016) Plant-Based Diets: A Physician’s Guide. Perm. J. 20, 93–101.
- Tuso PJ, Ismail MH, Ha BP, et al. (2013) Nutritional update for physicians: plant-based diets. Perm. J. 17, 61–6.
תזונה מבוססת צומח ושמירה על משקל תקין או ירידה במשקל
מחקרי תצפית
- Tonstad S, Butler T, Yan R, Fraser GE. Type of vegetarian diet, body weight and prevalence of type 2 diabetes. Diabetes Care. 2009.
- Rosell M, Appleby P, Spencer E, et al. Weight gain over 5 years in 21,966 meat-eating, fish-eating, vegetarian, and vegan men and women in EPIC-Oxford. Int. J. Obes. 2006.
- Newby PK, Tucker KL, Wolk A. Risk of overweight and obesity among semivegetarian, lactovegetarian, and vegan women. Am J Clin Nutr. 2005.
מחקרים קליניים
- Wright N, Wilson L, Smith M, Duncan B, McHugh P, Wright N (2017). The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes. Nutr Diabetes [Internet]. Nature Publishing Group; 2017;7:e256.
- Barnard NB, Levin SM, Yokoyama Y. A systematic review and meta-analysis of change in body weight in clinical trials of vegetarian diets. J Acad Nutr Diet. 2015
- Huang RY, Huang CC, Hu FB, Chavarro JE. Vegetarian diets and weight reduction: A meta-analysis of randomized controlled trials. J Gen Intern Med. 2015.
- Turner-McGrievy GM, Barnard ND, Scialli AR. A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity. 2007.
תזונה מבוססת צומח ובריאות הלב
מחקרים תצפיתיים
- Yang SY, Li XJ, Zhang W, et al. Chinese lacto-vegetarian diet exerts favorable effects on metabolic parameters, intimamedia thickness, and cardiovascular risks in healthy men. Nutr Clin Pract. 2012.
- Huang T, Yang B, Zheng J, Li G, Wahlqvist ML, Li D. Cardiovascular disease mortality and cancer incidence in vegetarians: A meta-analysis and systematic review. Ann Nutr Metab. 2012.
- Bradbury KE, Crowe FL, Appleby PN, et al. Serum concentrations of cholesterol, apolipoprotein A-I and apolipoprotein B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans. Eur J Clin Nutr. 2014.
- Yokoyama Y, Nishimura K, Barnard ND, et al. Vegetarian diets and blood pressure: A meta-analysis. JAMA Intern Med. 2014.
- Crowe FL, Appleby PN, Travis RC, Key TJ. Risk of hospitalization or death from ischemic heart disease among British vegetarians and nonvegetarians: Results from the EPIC-Oxford cohort study. Am J Clin Nutr. 2013.
- Tong TYN, Appleby PN, Bradbury KE, et al. Risks of ischaemic heart disease and stroke in meat eaters, fish eaters, and vegetarians over 18 years of follow-up: Results from the prospective EPIC-Oxford study. BMJ. 2019
- Rizzo NS, Sabaté J, Jaceldo-Siegl K, Fraser GE. Vegetarian dietary patterns are associated with a lower risk of metabolic syndrome: The Adventist Health Study 2. Diabetes Care. 2011.
- Pettersen BJ, Anousheh R, Fan J, Jaceldo- Siegl K, Fraser GE. Vegetarian diets and blood pressure among white subjects: Results from the Adventist Health Study-2 (AHS-2). Public Health Nutr. 2012.
- Appleby PN, Davey GK, Key TJ. Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC Oxford. Public Health Nutr. 2002.
מחקרים קליניים
- Wang F, Zheng J, Yang B, Jiang J, Fu Y, Li D. Effects of vegetarian diets on blood lipids: A systematic review and metaanalysis of randomized controlled trials. J Am Heart Assoc. 2015.
- Ornish D, Brown S, Scherwitz L, et al. Can lifestyle changes reverse coronary heart disease? Lancet. 1990.
תזונה מבוססת צומח ומניעה וטיפול בסוכרת
מחקרי תצפית
- Tonstad S, Stewart K, Oda K, Batech M, Herring RP, Fraser GE. Vegetarian diets and incidence of diabetes in the Adventist Health Study-2. Nutr Metab Cardiovasc Dis. 2013.
מחקרים קליניים
- Barnard ND, Katcher HI, Jenkins DJ, et al. Vegetarian and vegan diets in type 2 diabetes management. Nutr Rev. 2009;67.
- Barnard N, Cohen J, Jenkins DJ, et al. A low-fat vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diabetes Care. 2006.
- Kahleova H, Matoulek M, Malinska O, et al. Vegetarian diet improves insulin resistance and oxidative stress markers more than conventional diet in subjects with type 2 diabetes. Diabet Med. 2011.
- Yokoyama Y, Barnard ND, Levin SM, Watanabe M. Vegetarian diets and glycemic control in diabetes: A systematic review and meta-analysis. Cardiovasc Diagn Ther. 2014.
תזונה מבוססת צומח ומניעת סרטן
מחקרים תצפיתיים
- Tantamango-Bartley Y, Jaceldo-Siegl K, Fan J, Fraser G. Vegetarian diets and the incidence of cancer in a low-risk population. Cancer Epidemiol Biomarkers Prev. 2013.
- Tantamango-Bartley Y, Knutsen SF, Knutsen R, et al. Are strict vegetarians protected against prostate cancer? Am J Clin Nutr. 2016.
הפחתת צריכת חלבון מהחי וסיכון מופחת לתמותה
מחקרי תצפית
- Huang J, Liao LM, Weinstein SJ, Sinha R, Graubard BI, Albanes D (2020). Association Between Plant and Animal Protein Intake and Overall and Cause-Specific Mortality. JAMA Intern Med. ;180(9):1173–1184
- Budhathoki S, Sawada N, Iwasaki M, Yamaji T, Goto A, Kotemori A, Ishihara J, Takachi R, Charvat H, Mizoue T, Iso H, Tsugane S (2019) Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality in a Japanese Cohort. JAMA Intern Med. 2019 Nov 1;179(11):1509-1518
- Song M, Fung TT, Hu FB, Willett WC, Longo VD, Chan AT, Giovannucci EL (2016). Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality. JAMA Intern Med. 2016 Oct 1;176(10):1453-1463.
