Embracing veganism: Experts tout weight loss and cholesterol reduction benefits of plant-based diets
04 Dec 2023 --- The latest analysis by the Physicians Committee for Responsible Medicine (PCRM) demonstrates that replacing animal products with plant-based foods leads to weight loss, reduced cholesterol, reduced fat intake and increased fiber intake in overweight adults.
The new analysis assessed the association of a plant-based diet index (PDI), healthful plant-based diet index (hPDI) and unhealthful plant-based diet index (uPDI) with weight loss from a secondary analysis of a PCRM study of 244 overweight adults.
“It is advisable to recommend a plant-based diet instead of weight loss drugs, which can be costly and come with unwanted side effects or weight management programs, which can also be costly,” Dr. Hana Kahleova, director of clinical research at the PCRM and lead author of the study, tells Nutrition Insight.
“Our research also shows that a vegan diet can help maintain weight loss over the long term. As opposed to drugs or weight management programs, eating a vegan diet has good side effects, and our research shows that it can help save money.”
No calorie counting needed
The committee recommends that healthcare professionals encourage their patients to replace animal products with plant-based foods to not only lose weight but also to improve the quality of their diet by reducing fat and cholesterol intake and increasing disease-fighting fiber intake.
Eating more legumes and reducing meat consumption helps with weight loss.
The participants were randomly assigned to a vegan group that followed a low-fat vegan diet or a control group that made no diet changes for 16 weeks. Calorie intake was not limited for either group and neither group was given diet quality instructions.
“A plant-based diet for weight loss is viable for the broader population. For example, many Seventh-day Adventists eat a plant-based diet their whole life, and are leaner, healthier and live longer than the general US population as a result,” says Kahleova.
“The good news is that our latest research shows that a wide variety of plant-based foods lead to weight loss, and the more plant-based foods you eat instead of animal products, the better. Many people probably already regularly eat plant-based meals or ones that can easily be made plant-based by leaving out the meat and dairy.”
The PDI measures adherence to a plant-based diet in general. The hPDI includes more fruits, vegetables, grains and beans and the uPDI includes more foods such as refined grains and fruit juices. The scores of all three indexes are higher with increased consumption of plant-based foods and reduced consumption of animal products. The findings were published in the European Journal of Clinical Nutrition.
“While a low-fat vegan diet rich in fruits, vegetables, grains and beans is the gold standard for weight loss and improved health, the good news is that a plant-based diet that eliminates animal products and minimizes the consumption of oil can help with weight loss in people who are overweight,” says Kahleova.
Good scores all round
A plant-based diet reduces cholesterol and boosts fiber intake, according to PCRM.
Replacing animal products with plant-based foods, whether considered “healthful” or “unhealthful” by the plant-based diet index promotes weight loss because it reduces fat intake while increasing fiber intake, which creates satiety faster.
In the analysis, all three scores increased for participants following a vegan diet, significantly associated with an average weight loss of about six kg because of reduced fat mass and visceral fat.
Increased consumption of whole grains and legumes and reduced consumption of meat, vegetable oil and sweets in the vegan group were associated with weight loss. The scores in the control group did not change.
“Time and again, the PCRM’s research has shown that overweight people can lose a significant amount of weight on a vegan diet, and the weight loss often comes with other health improvements including improved insulin sensitivity and lowered cholesterol,” notes Kahleova.
Last year, a PCRM study demonstrated that veganism enhances the quality of one’s diet, resulting in weight loss and improved insulin sensitivity. In particular, increased legume intake and decreased meat, fish and poultry eating were most strongly linked to weight loss.
By Inga de Jong
