Even vegans who get enough total protein may fall short for some essential amino acids

 

In New Zealand study, 3 in 4 vegans ate sufficient protein, but half didn’t meet daily lysine and leucine requirements

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Variation in vegan dietary patterns and their influence on total protein intake and protein quality using a story of three vegans. Mandy demonstrates the most balanced approach of achieving both high total protein intake and protein quality. Jerry, on the other hand, meets his protein intake but his diet falls short on protein quality. Sandy represents a common pattern observed in our cohort, and her existing diet fails in meeting both protein quantity and protein quality. In summary, our findings show a high protein intake alone does not always guarantee adequate protein quality.

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Credit: Soh et al., CC-BY 4.0 (https://creativecommons.org/licenses/by/4.0/)

In a new study of people with long-term vegan diets, most ate an adequate amount of total daily protein, but a significant proportion did not meet required levels of the amino acids lysine and leucine. Bi Xue Patricia Soh and colleagues at Massey University, New Zealand, present these findings in the open-access journal PLOS One on April 16, 2025.

Proteins are made up of various molecular “building blocks” known as amino acids. While the human body can synthesize most of the amino acids we need to live, we completely rely on the food we eat to provide the nine “indispensable amino acids” we cannot make ourselves. Typically, plant-based foods have more varied levels of indispensable amino acids that the body can use, as compared to animal-sourced foods, so they are of particular concern in vegan diets.

However, most prior research on protein in vegan diets has not considered specific amino acids nor the digestibility of different foods, which accounts for the fact that not all of what we eat, including amino acids, is fully utilized by the body.

To help deepen understanding of amino acid intake in vegan diets, Soh and colleagues analyzed detailed, four-day food diaries kept by 193 long-term vegans living in New Zealand. They used information from the United States Department of Agriculture and the New Zealand FoodFiles database to calculate participants’ intake of different amino acids from the different foods they ate.

The analysis showed that about three quarters of participants met daily total protein requirements. Accounting for body weight, intake of all indispensable amino acids also met requirements.

However, when considering digestibility, only about half of the participants met daily requirements for lysine and leucine levels, making them the most limiting indispensable amino acids in the study. Among the food types consumed by participants, legumes and pulses were the biggest contributors to overall protein and lysine intake.

These findings underscore that meeting total daily protein requirements does not necessarily mean meeting indispensable amino acid requirements. On the basis of their findings, the researchers call for future research to explore how intake of leucine and lysine could be boosted for vegans in a nutritionally balanced manner.

The authors add: “Vegan diets are the most restrictive form of plant-based eating, relying entirely on plant sources for all nutrients. Achieving high protein quality on a vegan diet requires more than just consuming enough protein – it also depends on the right balance and variety of plant foods to supply all the amino acids in the quantities that our body needs. Prolonged deficiencies in these essential nutrients can negatively affect overall protein balance, muscle maintenance and other physiological functions, especially in more vulnerable populations.”

“In our study, lysine and leucine were the most commonly under-consumed amino acids in our vegan cohort and fall below the daily requirements needed by our body. This is because many plant foods generally contain lower quantities of these amino acids that can be absorbed and utilized by the body. However, the inclusion of legumes, nuts and seeds emerged as valuable plant sources – not only to support overall protein intake but also to specifically increase lysine and leucine quantities in a vegan diet.”

 

Brisk walking pace + time spent at this speed may lower risk of heart rhythm abnormalities

 

A brisk walking pace, and the amount of time spent at this speed, may lower the risk of heart rhythm abnormalities, such as atrial fibrillation, tachycardia (rapid heartbeat), and bradycardia (very slow heartbeat), finds research published online in the journal Heart.

The findings were independent of known cardiovascular risk factors, but strongest in women, the under 60s, those who weren’t obese, and those with pre-existing long term conditions.

Heart rhythm abnormalities (arrhythmias) are common, note the authors, with atrial fibrillation alone doubling in prevalence over the past 3 decades to reach nearly 60 million cases worldwide in 2019.

As these abnormalities are associated with heightened risks of cardiovascular disease, sudden cardiac death, and disability, pinpointing modifiable risk factors is essential to stave off the toll taken on health, they add.

While walking pace is associated with lower risks of cardiovascular disease and death, few studies have looked at its potential impact on heart rhythm abnormalities.

The researchers therefore looked at the impact of different walking speeds while exploring the potential role of metabolic factors and inflammation, as well as risk factors, such as age, sex, obesity, smoking, alcohol intake, and pre-existing long term conditions. 

They drew on 420,925 UK Biobank participants for whom walking speed data was available from questionnaire responses. The amount of time spent walking at different paces—derived from activity tracker readings—was available for 81,956 of them.

A slow pace was defined as walking at less than 3 miles an hour; steady/average pace as 3–4 miles/hour; and a brisk pace as more than 4 miles/hour.

The average age of the participants was 55; more than half (55%) were women, and most (97%) were White. 

Overall, 27,877 participants (just over 6.5%) reported a slow walking pace; 221,664 (53%) an average walking pace; and 171,384 (41%) a brisk walking pace. 

During an average tracking period of 13 years, 36,574 (9%) participants developed heart rhythm abnormalities: 23,526 atrial fibrillation; 19,093 other cardiac arrhythmias; 5678 an abnormally slow heart rate; and 2168 ventricular arrhythmias (abnormal rhythms originating in the lower chambers of the heart). 

Participants reporting a faster walking pace were more likely to be men, and tended to live in less deprived areas, and have healthier lifestyles. They also had smaller waists, weighed less, had better grip strength, and lower levels of metabolic risk factors, including blood fats and fasting glucose, as well as lower levels of inflammatory activity, and fewer long term conditions.

After accounting for potentially influential background demographic and lifestyle factors, an average or brisk walking pace was associated with significantly lower (35% and 43%, respectively) risks of all heart rhythm abnormalities compared with a slow walking pace.

And these walking speeds were associated with lower risks of atrial fibrillation (38% and 46%, respectively); and other cardiac arrhythmias (21% and 39%, respectively) compared with those who reported walking at a slow pace.

Some 4117 of the 81,956 participants with activity tracker data developed arrhythmias. Those who spent more time walking at a brisk pace were generally younger, more likely to be White and male, and live in less deprived areas. They generally had healthier lifestyles, and were healthier, overall. 

While the amount of time spent walking at a slow pace wasn’t associated with the risk of developing heart rhythm abnormalities, more time spent walking at an average or brisk pace was associated with a 27% lower risk.

Overall, around 36% of the association between walking pace and all heart rhythm abnormalities was influenced by metabolic and inflammatory factors. 

The observed associations were independent of known cardiovascular risk factors, but were strongest in women, the under 60s, those who weren’t obese, those who had high blood pressure, and those with 2 or more long term conditions.

This is an observational study, and as such, no firm conclusions can be drawn about cause and effect. And the researchers acknowledge that part of the study relied on self report while the study participants didn’t reflect a broad spectrum of ages and ethnic backgrounds.

But they write: “This study is the first to explore the pathways underpinning the association between walking pace and arrhythmias, and to provide evidence that metabolic and inflammatory factors may have a role: walking faster decreased the risk of obesity and inflammation, which, in turn, reduced the risk of arrhythmia.” 

And they explain: “This finding is biologically plausible because cumulative epidemiological studies have shown that walking pace is inversely associated with metabolic factors, such as obesity, HbA1c [fasting glucose], diabetes, and [high blood pressure] which, in turn, are associated with the risk of arrhythmias.”

Symptoms of ice cold feet + heaviness in legs strongly linked to varicose veins

 

Hypersensitivity to the cold, especially ice cold feet, as well as a feeling of heaviness in the legs, are linked to the presence of varicose veins, finds a large study published in the open access journal Open Heart. 

Cold hypersensitivity is often underestimated as a subjective symptom, say the researchers.

Varicose veins are usually caused by impaired functioning of the deep or superficial veins, and the perforator veins (short veins that link the superficial and deep venous systems in the legs). 

The prevalence of varicose veins ranges from 2% to 30% in adults, with women at higher risk. And symptoms include sensations of heaviness, aching, throbbing, and itching; restlessness in the legs; fluid retention and swelling; muscle cramps; and leg ulcers in severe cases. 

Previously published research indicates that heightened sensitivity to cold may be associated with varicose veins, note the researchers. To explore this further, they mined data covering the period January 2008 to December 2020 inclusive from the Taiwan Biobank, the largest genetic and population-based database in Taiwan. 

In all, 8782 participants aged between 30 and 70 with moderate and severe varicose veins were included in the analysis. They were quizzed about their hypersensitivity to cold in their feet and the extent to which they felt heaviness in their legs.

And information on potentially influential factors was collected on sex, diet (vegetarian), age, cigarette smoking, alcohol intake, regular exercise, weight (BMI), education level, job type (predominantly standing or sedentary), and presence of diabetes and high blood pressure.

In all, 676 participants said they had moderate to severe varicose veins. 

Of the total number of participants, 5888 said they weren’t hypersensitive to the cold, just under 6% (340) of whom had varicose veins. 

Of the remainder, 1535 participants said they were moderately hypersensitive to the cold, just over 9% (144) of whom had varicose veins; and 1359 said they were extremely hypersensitive to the cold, just over 14% (192) of whom had varicose veins.

Statistical analysis showed that moderate to severe cold hypersensitivity was associated with a 49%-89% heightened likelihood of varicose veins compared with no hypersensitivity.

Similarly, 4 times as many people with varicose veins had heavy legs as those without the condition. 

Job type was also an influential factor: jobs involving prolonged standing were associated with a 45%  higher likelihood of varicose veins.

The association between cold hypersensitivity and heavy legs was significant. 

In the absence of cold hypersensitivity, the likelihood of varicose veins and heaviness in the legs was 7 times greater than in those who didn’t report leg heaviness. 

Among those who did report this symptom, the likelihood of varicose veins was 90% higher for those with moderate cold hypersensitivity, and more than 3 times as high among those reporting extreme hypersensitivity to the cold.

And compared with those reporting neither cold hypersensitivity nor heaviness in the legs, moderate and severe cold hypersensitivities were associated with an 80% and more than doubling in the likelihood of varicose veins, respectively. 

This is an observational study, and as such can’t establish causal factors. It also relied on subjectively assessed self report rather than clinical assessment, added to which no information was available on any forms of treatment for varicose veins.

But the researchers point out: “Healthcare providers frequently underestimate the gravity and implications of varicose veins, leading to their neglect, and there is usually a gap in understanding the comprehensive spectrum of linked symptoms.” 

They add: “In clinical practice, the sensation of coldness is usually relegated to a secondary position among the many varicose vein symptoms. This relegation is attributed to its subjectivity and the consequent ease with which it can be overlooked. 

“However, our study showed the presence of a moderate-to-severe degree of hypersensitivity to cold in the lower extremities, which has hitherto been underestimated as a subjective symptom associated with varicose veins. 

“Of note is the significance of the concurrent symptoms of heaviness and cold feet. When these symptoms coexist, the likelihood of confirming the presence of varicose veins is notably amplified compared with individuals without such symptoms.”

Plant-based protein is linked to a longer life

• But for under-fives, higher levels of animal-based protein were associated with lower rates of mortality 

• Data suggests that across the globe populations are consuming more animal-based protein than previous generations 

A global study by experts at the University of Sydney has shown that countries which consume more plant-based proteins – such as chickpeas, tofu and peas – have longer adult life expectancies. 

Published in Nature Communications, Dr Alistair Senior, PhD candidate Caitlin Andrews and their team in the Charles Perkins Centre studied food supply and demographic data between 1961-2018 from 101 countries, with the data corrected to account for population size and wealth, to understand whether the type of protein a population consumed had an impact on longevity. 

First author Caitlin Andrews said: "Our study suggests a mixed picture when it comes to comparing the health impacts of meat- versus plant-based protein at a population level.  

“For the under-fives, a food system that supplies large amounts of animal-based proteins and fats – such as meat, eggs and dairy – lowered rates of infant mortality. However, for adults, the reverse was true, where plant-based proteins increased overall life expectancy.”  

Methodology  

To understand the impact of plant- and animal-based protein diets on human longevity, the researchers analysed publicly available data about the food supply of 101 countries across a 60-year period. The data included the amount of food produced per country, along with the levels of calories, proteins and fats available for consumption.  

The countries studied represented a range of food systems, including countries where the consumption of animal-based protein is higher, such as Australia, the US, Sweden and Argentina, and areas where the consumption of plant-based foods is more prevalent such as Pakistan and Indonesia.  

In order to compare the impact of different countries’ food supplies on life expectancy, the researchers corrected the data to take into account the differences in wealth and population size between countries. Having done this, they found that countries where overall availability of plant-based proteins were higher, such as India, had relatively longer life expectancies than countries where animal-based proteins was more readily available, such as the US.  

Animal-based proteins and health conditions 

Eating high levels of animal-based protein, particularly processed meat, has long been linked to a range of chronic conditions such as cardiovascular disease, type 2 diabetes and certain types of cancer.  

Meanwhile, plant proteins – including legumes, nuts and whole grains – are associated with a lower risk or chronic diseases and overall mortality rates, with studies suggesting that plant-based diets have contributed to the longevity in the most long-lived communities on the planet – Okinawa in Japan, Ikaria in Greece and Loma Linda in California.  

Lead investigator Dr Senior said: “Protein is a crucial part of the human diet, but as eating habits change and developed countries look to decarbonise, where we get our protein from has come under greater scrutiny. 

“The knowledge that plant-based protein is associated with a longer life is really important as we consider not only how our diets impact our own longevity, but the health of the planet.”  

Carb restriction offers relief from calorie counting, according to study

 

Worked for me - lost 30 pounds!

Carb restriction offers relief from calorie counting, according to study 

The intermittent fasting diet, which involves periods of severe calorie restriction, may be on the way out, as new research from the University of Surrey is suggesting that rather than drastically reducing calories, people can achieve similar metabolic benefits by cutting back on carbs. 

In Surrey’s study, participants aged 20-65 years who were overweight or obese, followed three different diet plans for one day: a normal carb diet, a low-carb diet with balanced calorie intake, and a low-carb diet with significant calorie restriction. 

Researchers found that both low-carb diets, regardless of calorie reduction, led to improvements in the participants’ metabolic markers, and better handling of a high fat meal, including reduced levels of triglycerides - a type of fat in the blood that may lead to heart disease - and a shift towards burning fat for energy. 

Dr Adam Collins, co-author of the study and Associate Professor of Nutrition at the University of Surrey, explained: 

“We found that by simply restricting carbohydrates, without enduring extreme calorie restriction, we can reap the metabolic effects associated with short-term fasting. This suggests that periodically reducing our carbohydrate intake could be a more accessible and sustainable way for people to manage and improve their metabolic health.” 

The study, published in the European Journal of Nutrition, also highlighted that while participants experienced increased hunger on the low-carbohydrate days, it didn’t translate into increased food intake over the following two days. This suggests that the body may adapt to the reduced carb intake, potentially making it easier to adhere to this diet in the long term. 

Dr Collins added: 

“This research offers a promising new perspective on dietary interventions for metabolic health and could have an impact on managing conditions such as type 2 diabetes, heart disease and obesity.”  

Certain food additive mixtures may be associated with an increased risk of type 2 diabetes

 

Food additive mixtures are an everyday feature of our diets, especially through ultra-processed foods. Until recently, safety evaluations of these additives have been conducted substance by substance due to a lack of data on the effect of them ingested together. In a new study, researchers from Inserm, INRAE, Sorbonne Paris Nord University, Paris Cité University and Cnam, as part of the Nutritional Epidemiology Research Team (CRESS-EREN), examined the possible links between exposure to mixtures of commonly consumed food additives and the onset of type 2 diabetes. They analysed the health data of over 100 000 adults participating in the French NutriNet-Santé cohort. Two out of the five mixtures tested were found to be associated with a higher incidence of type 2 diabetes, particularly one mixture containing different emulsifiers such as carrageenans, modified starches and other additives (found in stocks, milky desserts, fats and sauces, etc.), and another containing sweeteners, colourings and acidifiers (characteristic of artificially-sweetened drinks and sodas). Their findings have been published in Plos Medicine.

Widely used by the agri-food industry, food additives are mainly found in the ultra-processed products sold in our supermarkets. The scientific literature now provides information on the potential harmful effects of consuming several of these substances, which have been associated with the development of metabolic disorders, chronic inflammation and gut microbiome imbalance. Recent studies from the NutriNet-Santé cohort have also revealed an association between the consumption of some of these additives and an increased risk of type 2 diabetes, cancer and cardiovascular diseases.

Although these studies provide insights into the individual effect of each of these substances, no study had yet looked at the possible impact of their combined consumption. And this is despite ultra-processed foods often containing mixtures of food additives, each with its specific properties (preservatives, flavour enhancers, colourants, texture agents, etc.).

To measure the consequences of exposure to these mixtures, a research team led by Mathilde Touvier, Inserm research director and study coordinator, analysed the health data of 108 643 adults in the NutriNet-Santé cohort over an average follow-up period of 7.7 years.

The participants completed at least two days (up to 15 days) of online dietary records of all food and drink consumed and their brands.

In order to obtain a reliable estimate of the exposure to additives and to focus on those with a potentially significant health impact, only those additives consumed by at least 5% of the cohort were included in mixture modelling. The presence or absence of each additive in each food was determined by cross-referencing several databases, taking into account the date of consumption (to incorporate any reformulations over time), as well as some laboratory assays of quantitative levels of additives in the food.

Five main mixtures of additives were identified, representing groups of substances frequently ingested together (due to their joint presence in industrially processed products or resulting from the co-ingestion of foods often consumed together).

The results show two of these mixtures to be associated with a higher incidence of type 2 diabetes, regardless of the nutritional quality of the diet (intake of sugar, calories, fibre, saturated fat, etc.) and sociodemographic and lifestyle factors. No associations were found for the other three mixtures.

The first mixture incriminated was primarily composed of several emulsifiers (modified starches, pectin, guar gum, carrageenans, polyphosphates, xanthan gum), a preservative (potassium sorbate) and a colouring agent (curcumin). These additives are typically found in a variety of ultra-processed foods, such as stocks, milky desserts, fats and sauces.

The other mixture implicated was primarily composed of additives found in artificially-sweetened drinks and sodas. It contained acidifiers and acidity regulators (citric acid, sodium citrates, phosphoric acid, malic acid), colouring agents (sulphite ammonia caramel, anthocyanins, paprika extract), sweeteners (acesulfame-K, aspartame, sucralose), emulsifiers (gum arabic, pectin, guar gum) and a coating agent (carnauba wax).

In this study, interactions between the additives of these mixtures were detected suggesting that some could interact with each other, either by enhancing their effects (synergy) or by attenuating them (antagonism).

“This study is the first to estimate exposure to food additive mixtures in a large cohort of the general population and to analyse their link to the incidence of type 2 diabetes. The findings suggest that several emblematic additives present in many products are often consumed together and that certain mixtures are associated with a higher risk of this disease. These substances may therefore represent a modifiable risk factor, paving the way for strategies to prevent type 2 diabetes,” explains Marie Payen de la Garanderie, PhD student at Inserm and first author of this research.

"Further studies are needed to elucidate the underlying mechanisms and deepen the understanding of the potential synergies and antagonisms between these substances. This observational study alone is not sufficient to establish a causal link. However, our findings are in line with recent in vitro experimental work suggesting possible cocktail effects[1]. They indicate that the evaluation of additives should take into account their interactions and support public health recommendations that advise limiting non-essential food additives,” explains Dr Touvier.

Planetary health diet and mediterranean diet associated with similar survival and sustainability benefits

 Two plant-based diets were associated with similar survival benefits and low environmental impact, according to research presented today at ESC Preventive Cardiology 2025,1 a scientific congress of the European Society of Cardiology (ESC). 

Diet contributes significantly to cardiovascular disease mortality, with estimates indicating that across the European region, one in every five premature deaths could be prevented by an optimised diet.2  

“In 2019, the Planetary Health Diet (PHD) was developed to optimise global dietary quality while keeping the environmental impacts of food production within sustainable planetary boundaries,3” said study author Dr. Mercedes Sotos Prieto of the Autonomous University of Madrid, Spain. “However, there was a lack of evidence on how the PHD compares with the Mediterranean Diet, a plant-based diet with established health and environmental benefits, that is  well rooted in Mediterranean countries. We evaluated the effects of both diets on all-cause mortality and environmental impact in a large representative Spanish population.” 

The PHD involves energy intake of around 2,500 kcal/day and focuses primarily on high consumption of fruits and vegetables, whole grains, legumes, nuts and unsaturated oils; moderate intake of dairy, starchy vegetables, poultry and fish; and low consumption of saturated fats, red meat and added sugars. 

The Mediterranean Diet is characterised by a pattern rich in fruits and vegetables (seasonal), legumes, whole grains and nuts, with olive oil as the main dietary fat, greater consumption of white or lean meats than of red or processed meats, and with moderate consumption of dairy products, fish and eggs. 

In the analysis, data on food intake were collected from 11,488 participants in the Study on Nutrition and Cardiovascular Risk in Spain (ENRICA), a prospective cohort study of individuals recruited between June 2008 and October 2010.4 The PHD Index (0–140 points) was calculated for each participant based on their consumption of 15 food groups: whole grains, starchy vegetables, vegetables, whole fruits, dairy foods, red/processed meat, chicken and other poultry, eggs, fish/shellfish, nuts, non-soy legumes, soybean/soy foods, added saturated and trans-fat, added unsaturated oils, and added sugar and fruit juice. Adherence to the Mediterranean Diet was assessed using the 14-item MEDAS score (0–14 points), which is based on components such as using olive oil for cooking and dressings, eating white meat and seafood over red meat, the consumption of fruits, vegetables, legumes and nuts, and low intake of high-fat dairy products, commercial baked goods and sugar-sweetened/carbonated beverages. The environmental impact of each diet was assessed using the SHARP-Indicators Database (SHARP-ID), which includes data on greenhouse gas emissions and land use. Mortality data were obtained from the National Death Index of Spain. Analyses were performed across tertiles of adherence to the diets, with adjustment for confounders. 

Study participants had a mean age of 47.5 years (range, 18–96 years) and around a half (52.5%) were women. A total of 1,157 all-cause deaths occurred during a mean follow-up of 14.4 years. 

Higher adherence to the PHD and Mediterranean Diet was similarly associated with lower all-cause mortality. Participants in the top third for adherence to the PHD had a 22% lower chance of dying than those in the lowest third (adjusted hazard ratio [HR] 0.78; 95% confidence interval [CI] 0.66–0.91). For the Mediterranean Diet, participants in the top third for adherence had a 21% lower chance of dying than those in the lowest third (adjusted HR 0.79; 95% CI 0.68–0.93). Adherence to some components of the PHD (fruits, dairy and unsaturated oils) and the Mediterranean Diet (nuts, low consumption of soda and pastries) was independently associated with lower mortality. 

In terms of environmental impact, both diets had similarly low footprints. For the PHD, the average level of greenhouse gas emissions was 4.15 kg of CO₂ per day and average level of land use was 5.54 m2 per daily food intake. The average level of greenhouse gas emissions for the Mediterranean Diet including dairy was 4.36 kg of CO₂ per day and the average level of land use was 5.43 m2 per daily food intake. Dairy and meat products were the largest footprint contributors. 

Dr. Sotos Prieto concluded: “Higher adherence to both diets was similarly associated with lower all-cause mortality and with comparable low environmental impact, highlighting the substantial health and planetary advantages of adopting one of these plant-based diets.” 

Eating Hot Dogs Is Common at Baseball Stadiums, but Many People Don’t Know Health Risks of Processed Meat

As baseball season gets underway, a new Physicians Committee for Responsible Medicine/Morning Consult survey finds that while most Americans have eaten a hot dog at a baseball stadium, many don’t know or are unsure of the specific health risks associated with eating hot dogs.

The poll included 2,204 U.S. adults surveyed March 10-12, 2025. When asked, “Have you ever eaten a hot dog at a baseball stadium?” 57% said that they had. When asked, “Do you know the health risks associated with eating hot dogs and other processed meats, like bacon and deli meats?” 51% said, “Somewhat, I’ve heard there are health risks but I’m unsure of what they are specifically,” while another 30% said, “No, I don’t know the health risks.”

“Tens of millions of Americans could eat hot dogs this baseball season, but most of them are unaware that doing so raises their risk of colorectal cancer and other diseases,” says Noah Praamsma, MS, RDN, nutrition education coordinator for the Physicians Committee for Responsible Medicine. An estimated 20 million hot dogs are consumed by fans during baseball season.

The World Health Organization has determined that consuming processed meat, such as hot dogs, increases the risk of colorectal cancer and has classified it as “carcinogenic to humans.” Just 50 grams of processed meat—the amount in an average hot dog—consumed daily increases colorectal cancer risk by 18%. The World Cancer Research Fund and the American Institute for Cancer Research say that “there is strong evidence” that consumption of processed meat causes colorectal cancer.

Of particular concern is the dramatic rise in colorectal cancer among younger people. The National Cancer Institute says, “There’s mounting evidence linking an unhealthy diet—in particular, one high in processed meat and fat, and low in fruits and vegetables—to early-onset colorectal cancer.”

According to “Cancer statistics 2024: All hands on deck,” a report from the American Cancer Society, colorectal cancer was the fourth leading cause of cancer death in the 1990s and has risen to the leading and second leading cause of cancer death in men and women, respectively, aged 40-49. Colorectal cancer has also moved up to the leading cause of cancer death in men aged 20-39 years and the third leading cause in women in the same age group.

When asked, “Would you try a plant-based hot dog if it was available?” a combined 40% of survey respondents said they “definitely would” or “probably would.” A combined 63% of respondents said baseball stadiums “definitely” or “probably” should make plant-based hot dogs available to fans as an option.

“The good news is that many stadiums across the country now offer plant-based hot dogs as alternatives to meat hot dogs,” says Praamsma. “Fans who trade even one serving of processed meat a day for a plant-based alternative would hit a home run for their health.”

Research shows that men who ate the most plant-based foods had a 22% reduced risk of colon cancer, compared with those who ate the least. Other studies show the benefits of whole grains, fruits, vegetables, and beans and legumes, such as peanuts. Processed plant-based foods also have a positive health impact, according to recent research.

“A vegan hot dog is a great option for ballpark food,” says Praamsma. “For the home chef or scratch-cooking backyard griller, carrot dogs also make a surprisingly delicious alternative to their dangerously processed meat counterparts.”

Replacing meat with plant-based meat alternatives may also be beneficial for heart health, while processed meats such as hot dogs are linked to heart disease risk.

No veggie dogs at your stadium? “If veggie dogs and other plant-based options aren’t available, opt for roasted peanuts—a staple at baseball stadiums,” says Praamsma. “Peanuts are packed with disease-fighting plant protein and can be protective against colorectal cancer.”

17 modifiable risk factors shared by stroke, dementia, and late-life depression

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Age-related brain diseases such as stroke, dementia, and late-life depression are a debilitating part of growing older, but people can lower their risk of these diseases through behavioral and lifestyle changes. In a new extensive systematic review, Mass General Brigham researchers identified 17 modifiable risk factors that are shared by stroke, dementia, and late-life depression. Modifying any one of them can reduce your risk of all three conditions. The findings, which provide evidence to inform novel tools, such as the Brain Care Score, are published in the Journal of Neurology, Neurosurgery, and Psychiatry.

 

“Our study identified 17 modifiable risk factors shared between stroke, dementia, and/or late-life depression, emphasizing that there are many different steps individuals can take to lower their risks for these age-related brain diseases,” said senior author Sanjula Singh, MD, PhD, MSc (Oxon), principal investigator at the Brain Care Labs at Massachusetts General Hospital (MGH), a founding member of the Mass General Brigham healthcare system.

 

The researchers systematically searched the scientific literature for previously published meta-analyses of risk factors associated with stroke, dementia, and late-life depression. Then, they combined these data to identify modifiable risk factors (i.e., those that can be altered through behavioral change) shared amongst at least two out of the three diseases. They also estimated the relative impact of each risk factor on measures of quality of life and early death.

 

Altogether, the researchers identified 17 risk factors shared by at least two of the diseases, including blood pressure, kidney disease, fasting plasma glucose, total cholesterol, alcohol use, diet, hearing loss, pain, physical activity, purpose in life, sleep, smoking, social engagement, and stress. Of these, high blood pressure and severe kidney disease had the biggest impact on the incidence and burden of stroke, dementia, and late-life depression. In contrast, physical activity and engagement in leisure activities with a cognitive aspect (e.g., puzzles) were associated with a lower risk of disease, though the researchers suspect that these associations may be symptomatic rather than causal, since individuals with brain disease may be less capable of engaging in physical and cognitive leisure activities.

 

“Dementia, stroke, and late-life depression are connected and intertwined, so if you develop one of them, there's a substantial chance you may develop another one in the future,” said first author Jasper Senff, MD, post-doctoral fellow at the Singh Lab at the Brain Care Labs at MGH. “And because they share these overlapping risk factors, preventive efforts could lead to a reduction in the incidence of more than one of these diseases, which provides an opportunity to simultaneously reduce the burden of age-related brain diseases.”

Being physically active, even just a couple of days a week, may be key to better health

Research Highlights:

• New research suggests that participating in at least 150 minutes of moderate to vigorous physical activity in just two days had similar health benefits as distributing the activity throughout the week.
• People who followed the “weekend warrior” approach, condensing physical activity into one or two days each week, had a significantly lower risk of death from all causes, cardiovascular disease and cancer, similar to those who engaged in activity throughout the week.
• The study examined the physical activity of more than 93,000 participants in a large U.K. biomedical database who wore wrist accelerometers to track their physical activity.

Being physically active for one to two days a week, often called a “weekend warrior,” may provide comparable health and life-prolonging benefits as smaller doses of daily physical activity if the physical effort is moderate to vigorous and totals 150 minutes a week in line with recommended guidelines for weekly physical activity, according to new research published today in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association.

“You don’t need to exercise every day to stay healthy. As long as you get 150 minutes of moderate to vigorous physical activity per week — whether packed into one to two days or spread out — you can significantly reduce your risk of dying from cardiovascular disease, cancer or other causes,” said study corresponding author Zhi-Hao Li, Ph.D., an epidemiologist in the School of Public Health at Southern Medical University in Guangzhou, China.

“This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a couple of days,” Li said. “The research provides reassuring evidence that even sporadic physical activity can have lasting health benefits, making it easier for people to prioritize their well-being amid busy schedules.”

To achieve health benefits, both the World Health Organization and the American Heart Association recommend that throughout a week adults engage in 150 to 300 minutes of moderate-intensity aerobic physical activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous-intensity activity.

Researchers examined health and physical activity data for more than 93,000 people in a large biomedical database in the U.K. to explore how different physical activity patterns may affect the risk of dying from all causes, specifically cardiovascular disease and cancer. They reviewed physical activity data collected from wrist accelerometers, devices that measure movement and are likely more accurate than asking participants about their activity.

The study categorized the data into three groups: “active weekend warrior” — people who completed most of their exercise in one or two days; “active regular” — those who spread their activity throughout the week; and “inactive” — participants who did not complete the recommended minimum of 150 minutes of weekly physical activity.

Compared to the inactive group, the weekend warrior and active regular groups had a significantly lower risk of death from all causes, cardiovascular disease and cancer if they completed 150 minutes of physical activity a week.

The analysis also found:

• For weekend warriors, the risk of death from all causes was 32% lower; the risk of death from cardiovascular disease was 31% lower; and the risk of death from cancer was 21% lower.
• Among participants in the active regular group, the risk of death from all causes was 26% lower; the risk of death from cardiovascular disease was 24% lower; and the risk of death from cancer was 13% lower.
• No significant differences in the risk of death surfaced between the weekend warrior vs. the active regular group.

While the new research aligns with previous studies, it is the first to analyze the relationship between physical activity patterns measured by accelerometers and the risk of death from cardiovascular disease and cancer.

Some of the findings surprised the research team, who initially expected that spreading activity throughout the week would be more beneficial. They did not anticipate that weekend warriors’ condensed physical activity would reduce the risk of death from disease.

“This reinforces the idea that meeting the 150-minutes of physical activity per week guideline is key to longevity, regardless of the activity pattern,” Li said. “Any activity — whether structured exercise such as jogging or daily tasks such as gardening — can be included if the intensity is moderate to vigorous.”

American Heart Association expert volunteer Keith Diaz, Ph.D., said the findings emphasize that the total volume of physical activity is the crucial factor for health benefits, rather than how it is distributed across a week. Diaz, the Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center in New York, was not involved in this research.

“Many people struggle to fit in daily exercise during the workweek; however, this research shows that even if you can only be active on the weekends, you can still gain meaningful health benefits,” said Diaz, a member of the Association’s Physical Activity Science Committee.

“One important caveat to remember is that trying to fit 150 minutes of exercise into just one or two days can be a lot on your body,” he added. “Some research suggests that weekend warriors have a slightly higher risk of musculoskeletal injuries compared to those who exercise more regularly. However, the benefits of exercising just on the weekend far outweigh the potential risks. If you are going to be a weekend warrior, make sure you do proper warm-ups and build up and progress to higher volumes of activity over time. This will help to reduce your risk of injuries.”

The study had several limitations, including that physical activity was only measured at baseline; participants lived in the U.K. and most were white, so the results may not apply to other populations. The researchers said future studies should be conducted to confirm these results in more diverse groups of people throughout the world and with more consideration for contradictory factors such as genetic predisposition or environmental exposures that may influence physical activity and the outcomes.

Study details, background and design:

• The research data focused on seven days of accelerometer-measured physical activity from 2013 to 2015 for 93,409 participants, aged 37 to 73, enrolled in the UK Biobank.
• More than 56% of the participants were women, 97% were white and their average age was 62 years old.
• Based on accelerometer data, more than 42% of participants were classified as weekend warrior, about 24% as active regular and nearly 34% as inactive.
• The accelerometers captured a range of activities, including walking, jogging, stationary cycling, elliptical exercises, household chores, gardening and leisure activities such as dancing.
• During eight years of follow-up, nearly 4,000 adults died from all causes, including about 17% from cardiovascular disease and about 45% from cancer.
• Compared to the inactive participants, those who exercised during two days each week were more likely to be men, younger, have a college degree, non-smokers, non-drinkers, less likely to have Type 2 diabetes and/or to have lower body mass index (an indicator of body fat to determine healthy weight).

Co-authors, disclosures and funding sources are listed in the manuscript.

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Additional Resources:

• Multimedia is available on the right column of release link
• After April 2, 2025, view the manuscript online.
• AHA news release: Short, intense bursts of exercise more effective after stroke than steady, moderate exercise (Aug. 2024)
• AHA health information: How much physical activity do you need? (Infographic)
• AHA health information: Breaking Down Barriers to Fitness
• AHA health information: Walking
• AHA health initiative: April 2 is National Walking Day.
• Follow AHA/ASA news on X @HeartNews
• Follow news from the Journal of the American Heart Association @JAHA_AHA
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