Scientific research supporting compassionate nutrition.
This page brings together peer-reviewed medical and nutrition research related to human health and physical performance. The studies listed here explore how diets centered on whole, plant-based foods affect chronic disease risk, metabolic health, cognitive function, and athletic performance.
Quick Facts & Selected Studies.
These sources are provided to support informed, respectful conversation. They are not intended to replace medical care, but to make credible research more accessible to everyday audiences.
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Diabetes & Metabolic Health
What the research shows
Type 2 diabetes is strongly influenced by diet and lifestyle. Plant-based diets are associated with improved insulin sensitivity and better glycemic control.
Key findings include:
Improved blood glucose regulation
Reduced insulin resistance
Lower body mass index (BMI)
Reduced medication dependence in some populations
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A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular Risk Factors
Vegan Diet Outperforms Standard Diabetes Diet in Clinical Trial
Healthy Plant-Based Diet and Risk of Type 2 Diabetes
Healthy Plant-Based Diets Cut Diabetes RiskPlant-Based Diets and Diabetes Risk - Which Foods Matter?
Not All Plant-Based Diets Are Equal — Quality MattersPlant-Based Eating Pattern for Type 2 Diabetes Prevention and Treatment
Science Confirms: Plant-Based Eating Fights Diabetes at the SourcePlant-Based Diets for Prevention and Treatment of Type 2 Diabetes
Plant-Based Diets: A Powerful Tool Against Type 2 Diabetes -
Heart Disease
What the research shows
Plant-based dietary patterns are associated with lower rates of coronary artery disease and improved cardiovascular risk factors, including cholesterol levels and blood pressure.Key findings include:
Lower LDL (“bad”) cholesterol
Improved arterial function
Reduced inflammation
Lower incidence of heart disease
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Global Burden of Cardiovascular Disease
Poor Diet Is Killing Millions — And It's PreventableDietary Patterns and Cardiovascular Risk
The American Heart Association Backs Plant-Rich Diets for Heart HealthPlant-Based Nutrition and Cardiovascular Disease
A Plant-Based Diet That Stops Heart Disease in Its TracksLifestyle Changes and Reversal of Coronary Heart Disease
Heart Disease Can Be ReversedCardiometabolic Effects of Omnivorous vs Vegan Diets in Identical Twins
Twin Study Confirms: Vegan Diets Win for Heart Health -
Cancer
What the research shows
Dietary patterns influence cancer risk through inflammation, oxidative stress, and metabolic pathways. Processed and red meats are associated with increased risk of certain cancers, while plant-rich diets are associated with protective effects.Key findings include:
Processed meats linked to colorectal cancer
Fiber-rich diets associated with reduced cancer risk
Higher fruit and vegetable intake linked to improved outcomes
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Plant-Based Diets and Cancer Prevention (Meta-Analysis)
Meta-Analysis Confirms: Whole Plant Foods Reduce Cancer RiskPlant-Based Diets and Cancer
Harvard: Whole Plant Foods Offer Real Protection Against CancerNutrition and Cancer Prevention
The National Cancer Institute: Your Diet Shapes Your Cancer RiskDiet and Cancer Risk
Large-Scale Study: Plant-Forward Diets Linked to Lower Cancer RiskCarcinogenicity of Processed Meat
The WHO Classifies Processed Meat as a Carcinogen -
Cholesterol & Blood Pressure
What the research shows
Plant-based diets are consistently associated with improvements in major cardiovascular risk factors.Key findings include:
Reduced LDL cholesterol
Lower blood pressure
Improved vascular flexibility
Reduced triglyceride levels
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Vegetarian or Vegan Diets and Blood Lipids - A Meta-Analysis of Randomized Trials
Major Meta-Analysis: Vegan and Vegetarian Diets Slash CholesterolA Clinical Trial of the Effects of Dietary Patterns on Blood Pressure (DASH Trial)
The DASH Trial: Diet Alone Can Significantly Lower Blood PressurePlant-Based Diets and Hypertension
Plant-Based Diets Proven to Lower Blood Pressure2021 Dietary Guidance to Improve Cardiovascular Health
The American Heart Association's Recipe for a Healthy HeartThe Effect of Diet on Cardiovascular Disease and Lipid and Lipoprotein Levels
The NIH: Diet Is One of the Most Powerful Tools for Cholesterol Control -
Cognitive Health & Dementia
What the research shows
Emerging research suggests diet plays a role in brain aging and neurodegenerative disease risk through inflammation and vascular health.Key findings include:
Reduced oxidative stress
Improved blood flow to the brain
Lower saturated fat intake associated with lower dementia risk
Antioxidant-rich diets linked to cognitive protection
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Dementia Risk Reduction
The CDC: Managing Your Metabolic Health Protects Your BrainDiet and Lifestyle Impact the Development and Progression of Alzheimer’s Disease
Your Gut, Your Heart, Your Brain — Diet Connects Them AllThe Four Pillars of Alzheimer’s Disease Prevention
Alzheimer's Is Not Inevitable — Lifestyle Can Change the OddsPlant-Based Dietary Patterns and Cognitive Function
Whole Plant Foods Protect the Aging Brain — But Quality CountsAlzheimer’s Disease Prevention and Brain Health
What's Good for Your Heart Is Good for Your Brain -
Athletic Performance
What the research shows
Athletes across endurance and strength disciplines can meet nutritional needs through plant-based diets while supporting recovery and performance.Key findings include:
Comparable strength and endurance outcomes
Reduced inflammation
Improved recovery markers
Adequate protein intake achievable through plants
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Are Plant-Based Diets Detrimental to Muscular Strength?
Meta-Analysis: Plant-Based Diets Build Just as Much MuscleThe Impact of Vegan and Vegetarian Diets on Physical Performance
No Performance Gap for Vegan and Vegetarian AthletesThe Relationship Between Vegetarian Diet and Sports Performance
Vegetarian Athletes Perform Just as Well — Here's Why
Plant-Based Diet and Sports Performance
Plant-Based Diets Can Fuel Athletic Performance