The China Study: Benefits of a Whole-Food, Plant-Based DIet

  • 3 February, 2020

Eat more protein, eat less carbs, eat chocolate, no grains, eat organic, eat whatever you like, eat only raw.  I’m exhausted just thinking about all the do’s and don’ts, and REALLY who should we listen to?

How about 20 years of scientific research done on diet and nutrition?  You may have heard of it, The China Study. It is one of the most extensive nutritional studies ever done.  This study examines the link between the consumption of animal products (including dairy) and chronic illnesses such as coronary heart disease, diabetes, breast cancer, prostate cancer, and bowel cancer.  Their findings are astounding and it is worth reading the book if you want all their scientific researched finds.

Here are a few benefits of the whole food plant based diet.

  • Lose weight
  • Live longer
  • Look younger
  • Feel more energetic
  • Lower cholesterol
  • Lower blood pressure
  • Reduce the need for expensive surgeries
  • Reduce the risk of many diseases including heart disease, cancer, diabetes, autoimmune diseases, Alzheimer’s, and osteoporosis, among other illnesses.



Listed below are just some of the recommendations that came from the study that will help you live a healthier life.

  • Eat plant-based proteins.  Eat as much as you want, as long as you are eating plant based, unrefined foods in the forms of fruits, vegetables, and whole grains.
  • Avoid animal-based proteins to decrease your risk of heart disease, cancer, diabetes, and kidney stones, among other illnesses and health issues. Animal-based proteins are those in meat, fish, eggs, and dairy.
  • Eat a variety of fruits and vegetables.  Some say eat the rainbow in your fruits and veggies each day.  This will increase your antioxidant intake and protect yourself against free radicals, and make sure you are getting all the essential amino acids needed.
  • Eat three or more servings of fruits and vegetables a day to cut your risk of stroke.
  • Get as much Vitamin C as you can from whole foods like peppers, strawberries, broccoli, and peas.
  • Eat 10 extra grams of fiber a day, from real foods.
  • I love this one since everyone is screaming the opposite –  Eat a high-carb, rather than a low-carb, diet. BUT make sure you’re getting your carbohydrates from whole, not refined, foods.
  • Reduce your intake of milk products—casein has been shown to increase cholesterol and promote tumor growth.
  • Get your vitamin D by spending 15-20 minutes in the sun every few days.
  • Eliminate saturated fat from your diet. Saturated fats are generally found in animal products.

Well there you have it… we can all choose to live a healthier lifestyle and live the life we love without our body slowing us down with the help of Blue Ridge Wellness & Massage. Visit us for more information and to make your wellness a priority!

by Laurie Grant

Categories: Article, Food, Local Health

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