Health
Vegan diet versus meat-based diet: Identical twins followed different meal plans, here's what happened
While identical twins share a significant amount of DNA, their dietary choices can lead to very different health outcomes for them.
In March 2022, 22 sets of identical adult twins participated in a randomized clinical trial in which one twin adopted a vegan (fully plant-based) diet — and the other ate an omnivorous (meat-eating) diet.
The findings, published in JAMA Network Open on Nov. 30, 2023, showed that the twins who consumed a healthy vegan diet had “significantly improved low-density lipoprotein cholesterol concentration, fasting insulin level and weight loss” — compared to the twins who ate diets containing meat.
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LDL (low-density lipoprotein), also known as “bad cholesterol,” should be kept low to reduce the risk for cardiovascular disease, experts agree.
The reduced fasting insulin level, which dropped by 20%, indicates the twins had less insulin resistance, which means they were less likely to develop diabetes and metabolic syndrome.
While identical twins share a significant amount of DNA, their dietary choices can lead to very different health outcomes. (iStock)
“Even when compared to a healthy omnivorous diet that includes plant foods, there can be additional health advantages to incorporating more plants in the diet, and eating less meat,” lead researcher Christopher Gardner, PhD, a professor of medicine at Stanford Medicine, told Fox News Digital.
All participants were healthy and had no history of cardiovascular disease.
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The twins adhered to their assigned diets between May and July 2022, for an eight-week period.
Both the vegan and omnivorous diets were considered healthy — “replete with vegetables, legumes, fruits and whole grains and void of sugars and refined starches,” the study article noted.
The vegan diet contained only plant-based foods, with no meat or animal products.
The omnivore diet included chicken, fish, eggs, cheese, dairy and other animal-sourced foods, the researchers noted.
Both the vegan and omnivorous diets were considered healthy — “replete with vegetables, legumes, fruits and whole grains and void of sugars and refined starches,” the study article noted. (iStock)
For the first four weeks of the study, the participants’ meals were provided by a delivery service.
For the second half of the study, the twins all cooked their own meals.
Researchers gathered weight data and blood samples for the participants at the start of the study, then at the four-week and eight-week marks.
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When evaluating the outcome at the end of the eight weeks, the Stanford researchers partnered with a Kentucky-based company called TruDiagnostic, which measures biological age based on epigenetics, the study of how someone’s environment and lifestyle affect their genes.
“Following a vegan diet in this study has been linked with better cardiovascular health, but a completely vegan diet may not be the right answer for everyone.”
“The TruDiagnostic group initially reported back to us that one of the groups had experienced a statistically significant shift that implied a decrease in biological age. Both the vegan and omnivorous diets were considered healthy — “replete with vegetables, legumes, fruits and whole grains and void of sugars and refined starches,” the study article noted, as Gardner told Fox News Digital.
“At the time, they were blinded to the study groups and didn’t know if this was for the omnivorous or the vegan group.”
Based on the study findings, the researchers recommend that people try experimenting by adding more vegetables, beans, fruits, nuts, seeds and whole grains to their diet. (iStock)
It turned out the vegan group was the one that showed the decrease in age.
“This was the most surprising finding for me,” said Gardner. “I assumed the eight-week intervention from this study would be too short to cause any meaningful changes.”
Looking ahead, he noted that further research is warranted to replicate these findings.
Dietitians weigh in
Michelle Routhenstein, a New York City-based cardiology dietitian who was not involved in the study, said there are many different factors that could explain the outcome.
“People seeking to change their diet should seek assistance from a registered dietitian to ensure they are meeting their nutrient needs and health goals.”
“The cardiometabolic advantages observed in healthy, adult identical twins adhering to a healthful plant-based vegan diet, in contrast to those on a healthful omnivorous diet, can be explained by factors such as decreased saturated fat intake, increased dietary fiber, increased antioxidant content, incorporation of beneficial fats, enhanced insulin sensitivity and potential positive effects on the gut microbiome,” she told Fox News Digital.
“These elements collectively contribute to favorable alterations in lipid profiles, insulin levels and body weight, highlighting the potential benefit of a well-structured plant-based diet in addressing cardiometabolic risk factors among healthy individuals.”
Although the vegans in the study (not pictured) also lost an average of 4.2 more pounds than the omnivores, weight loss isn’t always the most important factor when determining a diet’s success, a dietitian noted. (iStock)
The key components of healthy dietary changes are education and personalization, said Routhenstein.
“A fully vegan diet can be deficient in iron, calcium and Vitamin B12,” she told Fox News Digital.
“People seeking to change their diet should seek assistance from a registered dietitian to ensure they are meeting their nutrient needs and health goals — that is very different for a teenage male trying to gain muscle compared to a woman in her 30s trying to become pregnant,” she added.
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Someone can become a vegan and still eat cookies, sodas, french fries and other processed foods all day long, she noted — but that wouldn’t lead to healthier outcomes.
Although the vegans also lost an average of 4.2 more pounds than the omnivores, weight loss isn’t always the most important factor when determining the success of a diet, noted Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who practices as The Lupus Dietitian.
Consuming more beans, lentils, chickpeas, mushrooms, nuts and seeds — as well as fewer processed meats for protein — is a great way for anyone to get started on improving their cardiovascular health, a dietitian said. (iStock)
“For example, bodybuilders would seem to be overweight if you were just examining their weight to height because their muscle weighs so much,” Freirich, who was not involved in the study, told Fox News Digital.
“Additionally, people can be healthy in a variety of shapes, sizes and weights.”
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“Ideally, we should look more in-depth at the type of weight lost with each diet,” Freirich said. “That is dependent on many other factors, such as exercise and the actual foods chosen in the vegan or omnivore diet, including portions and meal combinations.”
Fox News Digital reached out to the North American Meat Institute for comment on the study findings.
Study had ‘many’ limitations
As all of the study participants were generally healthy to begin with, Gardner acknowledged that the outcomes can’t be generalized to younger or older people, or to those with health issues.
The eight-week timeline was another limitation.
“Ideally, we would run studies for many months or years to better understand how sustainable these kinds of diet changes are,” he said. “The reality is, very few people are willing to volunteer to be randomized to one diet or another if the study period is going to go on for months or years.”
Gardner also emphasized that there are many different ways to follow an omnivorous or vegan diet.
Although the vegans also lost an average of 4.2 more pounds than the omnivores, weight loss isn’t always the most important factor when determining the success of a diet, a nutritionist said. (iStock)
“It is fairly easy for a nutritionist to design both a healthy and an unhealthy version of both of those diet patterns,” he told Fox News Digital.
“If others reading about the study are interested and want to try this, they may choose an unhealthy vegan diet — for example, soda is vegan, many candies are vegan and white refined flour is vegan.”
Based on the study’s findings, the researchers recommend that people try experimenting by adding more vegetables, beans, fruits, nuts, seeds and whole grains to their diet.
Across all popular diet plans, there is a “broad consensus” that focusing on more whole foods, more vegetables, less added sugars and less refined grains would lead to a “striking degree of health improvement,” said Gardner, who is vice chair of the American Heart Association Nutrition Committee.
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“My best recommendation for [those] trying to change their diet for the better is to focus less on the label of being completely vegan or omnivorous, and instead focus on how many unprocessed foods, especially plants, you can include in your diet,” said Frierich.
“Your diet needs to work for you and your lifestyle for your whole life, not only eight weeks.”
Consuming more beans, lentils, chickpeas, mushrooms, nuts and seeds — as well as fewer processed meats for protein — is a great way for anyone to get started improving their cardiovascular health, Frierich noted.
“These foods are generally lower in saturated fats and sodium and higher in fiber,” she said.
“Your diet needs to work for you and your lifestyle for your whole life, not only eight weeks,” Frierich noted.
“Following a vegan diet in this study has been linked with better cardiovascular health, but a completely vegan diet may not be the right answer for everyone.”
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The holidays are known to be a source of stress, between traveling, preparing for family gatherings and indulging in lots of food and drinks.
The uptick of activity can actually put a strain on the heart, a phenomenon known as “holiday heart syndrome.”
Cardiothoracic surgeon Dr. Jeremy London addressed this elevated risk in a recent Instagram post, sharing how heart attacks consistently rise around the holidays.
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“Every year, like clockwork, we see a spike in heart attacks around Christmas and New Year’s,” the South Carolina-based surgeon said. “In fact, Christmas Eve is the highest-risk day of the year.”
This is due to a shift in behavior, specifically drinking and eating too much, moving less and being stressed out, according to London. “Emotional stress, financial stress, the increased pace of the holidays, increased obligations,” he listed.
Cold weather also causes vasoconstriction (narrowing of blood vessels), according to London, which increases the risk of plaque rupture and the potential for heart attack.
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Dr. Glenn Hirsch, chief of the division of cardiology at National Jewish Health in New York, noted in an interview with Fox News Digital that holiday heart syndrome typically refers to the onset of an abnormal heart rhythm, or atrial fibrillation.
This can happen after an episode of binge-drinking alcohol, Hirsch said, which can be exacerbated by holiday celebrations.
Binge-drinking at any time can drive atrial fibrillation, a cardiologist cautioned. (iStock)
“It’s often a combination of overdoing the alcohol intake along with high salt intake and large meals that can trigger it,” he said. “Adding travel, stress and less sleep, and it lowers the threshold to go into that rhythm.”
The biggest risk related to atrial fibrillation, according to Hirsch, is stroke and other complications from blood clots. Untreated atrial fibrillation can lead to heart failure after a long period of time.
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“The risk of atrial fibrillation increases with age, but also underlying cardiovascular disease risk factors increase the risk, such as high blood pressure, obesity, diabetes, sleep apnea and chronic kidney disease,” he added.
Christmas Eve is the “highest risk day of the year” for heart attacks, according to one cardiologist. (iStock)
Preventing a holiday heart event
Holiday heart syndrome is preventable, as Hirsch reminds people that “moderation is key” when celebrating.
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The expert recommends avoiding binge-drinking, overeating (especially salty foods) and dehydration, while managing stress levels and prioritizing adequate sleep.
“Don’t forget to exercise,” he added. “Even getting in at least 5,000 to 10,000 steps during the holiday can help lower risk, [while] also burning some of the additional calories we are often consuming around the holidays.”
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London agreed, stating in his video that “movement is medicine” and encouraging people to get out and move every day.
The various stresses of the holidays can have physical consequences on the body, doctors warn. (iStock)
It’s also important to stay on schedule with any prescribed medications, London emphasized. He encourages setting reminder alerts, even during the holiday break.
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“Prioritize sleep and mindfulness,” he added. “Take care of yourself during this stressful time.”
London also warned that many people delay having certain health concerns checked out until after the holidays, further worsening these conditions.
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“Don’t ignore your symptoms,” he advised. “If you don’t feel right, respond.”
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Flu season is among us, and a new strain has emerged as a major threat.
Influenza A H3N2, or the subclade K variant, has been detected as the culprit in rising global cases, including in the U.S.
In an interview with Fox News Digital, Dr. Neil Maniar, professor of public health practice at Boston’s Northeastern University, shared details on the early severity of this emerging strain.
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“It’s becoming evident that this is a pretty severe variant of the flu,” he said. “Certainly in other parts of the world where this variant has been prevalent, it’s caused some severe illness, and we’re seeing an aggressive flu season already.”
Influenza A H3N2, or the subclade K variant, has been detected as the culprit in rising global cases. (iStock)
The variant seems to differ from prior strains of the flu, with heightened versions of typical symptoms like fever, chills, headache, fatigue, cough, sore throat and runny nose.
Subclade K is the “perfect storm” for an aggressive flu season, Maniar suggested, as vaccination rates overall are down and this year’s flu vaccine does not address this specific strain.
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“The vaccine is very important to get, but because it’s not perfectly aligned with this variant, I think that’s also contributing to some degree to the severity of cases we’re seeing,” he said. “We’re going in [to this flu season] with lower vaccination rates and a variant that in itself seems to be more aggressive.”
“There’s a lot of concern that this could be a particularly difficult flu season, both in terms of the total number of cases [and] the severity of those cases.”
Staying indoors during the colder months increases the risk of exposure to winter illness. (iStock)
Because subclade K is “quite different” from prior variants, Maniar said there is less natural immunity at the community level, further increasing the risk of spread and severity.
Those who are unvaccinated are also at risk of experiencing more severe symptoms, as well as a higher risk of hospitalization, the doctor emphasized.
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In addition to getting vaccinated, the doctor recommends washing hands frequently and properly. While the flu can spread via airborne transmission, a variety of other illnesses, like norovirus, can stick to surfaces for up to two weeks, he added.
The holiday season also boosts the risk of infection, as gatherings, large events, and packed planes, trains and buses can expose people to others who are sick.
The flu vaccine can help to prevent hospitalization and reduce severe symptoms, doctors agree. (iStock)
Those who are not feeling well or exhibiting symptoms should “please stay home,” Maniar advised — “especially if you think you are in that contagious period of the flu or any of these other illnesses that we’re seeing … whether it’s norovirus or COVID or RSV.”
“If you’re not feeling well, stay home. That’s a great way to recover faster and to ensure that you’re not going to get others around you sick.”
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For those who are unsure of their health status or diagnosis, Maniar recommends seeing a healthcare provider to get tested. Some providers may be able to prescribe medication to reduce the severity and duration of the illness.
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“It’s important that everyone stays vigilant and tries to take care of themselves and their families,” he added.
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As snow blanketed parts of the U.S. this week, heart health experts have shared warnings of the physical strain shoveling can take — particularly for older adults.
A 2025 Mayo Clinic review found that just 10 minutes of heavy snow shoveling can push the heart to about 97% of its maximum rate. Exposure to cold air was also found to increase blood pressure and reduce coronary blood flow.
While there isn’t an official age that’s “too old” to shovel, some cardiologists recommend that individuals over 45 should exercise more caution to lower their chances of a cardiac event.
When to take caution
“While there’s no strict age cutoff, generally above the age of mid 40s and above, we tend to be a little more cautious — particularly in people who are less active [without] regular exercise,” Dr. Navjot Kaur Sobti, M.D., an interventional cardiologist at Northwell’s Northern Westchester Hospital in Mount Kisco, New York, told Fox News Digital.
Heart health experts have shared warnings of the physical strain shoveling can take — particularly for older adults. (iStock)
“Certainly in people who are above the age of 65 — and who have risk factors for heart disease, such as high blood pressure, high cholesterol, diabetes, obesity or sedentary lifestyle — we recommend being very, very cautious about shoveling snow,” she advised.
Dr. John Osborne, M.D., a practicing Texas cardiologist and volunteer for the American Heart Association, shared similar guidance for people older than 45, especially males over 65.
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“Unless you are in good cardiovascular shape and conditioned, it may be a good idea to ask someone for help,” he said in an interview with Fox News Digital.
The impact of snow removal is especially concerning for those with existing cardiovascular risks and a history of heart attack or stroke, according to the cardiologist. “People with these characteristics and those who have had bypass surgery or coronary angioplasty simply should not be shoveling snow in any conditions,” he said.
Just 10 minutes of heavy snow shoveling can push the heart to about 97% of its maximum rate, a 2025 Mayo Clinic review found. (iStock)
Osbourne said he often sees cardiac episodes in people who are typically sedentary and sit at a computer most of the day with little or no exercise. “Then once or twice a year, they go out and try to shovel the driveway after a heavy snowfall, and that unexpected exertion can unfortunately lead to tragedy.”
Hidden strain
The stress that is placed on one’s heart while shoveling snow is similar to what occurs during a cardiac stress test, Sobti pointed out, and may even exceed it.
Cold temperatures can cause blood vessels to constrict and blood pressure to spike — which, coupled with existing hypertension and the exertion of lifting snow, can significantly tax the heart, she warned.
“It’s almost like an at-risk person is putting themselves through an unsupervised maximal exertion stress test without a cardiologist actively monitoring them,” Sobti told Fox News Digital.
The stress that is placed on one’s heart while shoveling snow is similar to what occurs during a cardiac stress test. (iStock)
In addition to the exertion of shoveling, frigid temperatures can also strain the heart. Recent research has shown that cold exposure accounts for nearly twice as many cardiovascular deaths as heat exposure, including heat exhaustion.
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That study, published in the Annals of Internal Medicine last month, also found that those over age 65 had higher rates of temperature-related deaths.
“So the risk is very, very high,” Sobti cautioned. “It’s really that sudden rise in blood pressure coupled with the physical stress of snow shoveling itself.”
Safer shoveling tips
The cardiologist said it’s ideal to have someone else help with snow removal — but if you do choose to use a shovel, she recommends pacing yourself and using a “pushing or sweeping” motion instead of heavy lifting.
Recent research has shown that cold exposure accounts for nearly twice as many cardiovascular deaths as heat exposure. (iStock)
To protect against the cold, Sobti also recommends covering your mouth, nose and extremities, wearing a hat and gloves, and using extra caution in windy conditions.
Using an automated snow blower can still raise the heart rate — up to 120 beats per minute, compared to 170 while shoveling, the American Heart Association states on its website.
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It is also important to be aware of any symptoms of a potential cardiac issue while shoveling, Sobti emphasized.
If a person starts to experience warning signs such as chest pain, shortness of breath, a racing heart or palpitations, those should not be ignored.
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Even if the symptoms resolve after a few minutes, a person “could still be experiencing symptoms of a heart attack” and should call 911 for evaluation, Sobti said.
“It’s better really to be safe than sorry.”
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