Plant-based diets also influence postprandial energy expenditure. In a 2005 study, the use of a low-fat vegan diet for 14 weeks increased postprandial energy expenditure by 16% [23]. This effect may be due to changes in mitochondrial activity. The number and activity of mitochondria in muscle cells and other body tissues are not constant; rather, they change depending on the diet. In a study in which volunteers were fed a 50%-fat diet, mitochondrial biogenesis was significantly reduced within 3 days [25].
High-fat diets may also act on cellular metabolism indirectly through their effects on the gut microbiome. Gut bacteria produce endotoxins that can enter the bloodstream and, in turn, influence cellular metabolism. High-fat diets appear to disrupt the intestinal barrier to the passage of endotoxins. In a 5-day experiment in human volunteers, a 55%-fat diet led to a marked increase in circulating endotoxins and, in turn, to a significant impairment of postprandial cellular glucose oxidation.
These findings suggest that high-fat diets quickly disrupt cellular metabolism, reducing energy expenditure, while a low-fat, plant-based diet has the opposite effect, increasing postprandial energy expenditure.
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In a study comparing 48 individuals following vegetarian eating patterns and 41 matched controls, plasma viscosity, packed cell volume, and blood viscosity were lower in vegetarians, and the stricter the avoidance of animal products, the greater the observed differences [39]. Individuals excluding meats entirely had significantly lower blood viscosity, compared with those having occasional meat (less than once a week).
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The vegetarian diet improved brachial artery flow-mediated vasodilation, compared with the low-carbohydrate diet, while the modified low-carbohydrate diet yielded results between the two. The higher the saturated fat intake, the greater the impairment of flow-mediated vasodilation
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A plant-based diet appears to be a helpful part of a strategy to reduce inflammation. In a 2017 meta-analysis of 18 prior studies, vegetarian diets consumed over a two-year period were shown to reduce serum concentrations of C-reactive protein (a marker of inflammation), suggesting an anti-inflammatory effect of plant-based foods [59]. The anti-inflammatory benefits of plant-based diets may stem from (1) their antioxidant content, (2) the absence of products that may be inflammatory or sensitizing, or (3) the absence of pro-inflammatory fats. A few studies have examined the possibility that specific foods with antioxidant activity (e.g., tart cherries [61], pomegranates [62], blueberries [63], blackcurrants [64], and watermelon [65]) may decrease post-exercise inflammation and facilitate recovery.
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While protein adequacy is a frequently raised question, surveys show that virtually all endurance athletes meet recommended protein intakes [34], and a varied diet of plant foods easily provides adequate amounts of all essential amino acids for athletes [35].
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