Vegan diets may benefit weight management and improve insulin sensitivity, study finds

09 Jun 2022 --- Veganism enhances the quality of one’s diet, resulting in weight loss and improved insulin sensitivity, according to a US-based Physicians Committee for Responsible Medicine study. In particular, increased legume intake and decreased meat, fish and poultry eating were most strongly linked to weight loss.

The vegan diet helped participants lose an average of 13 lb and 9.1 lb fat mass. The group that did not adjust their diet did not lose weight or fat mass.

“These findings should prompt the nutrition industry to focus on encouraging consumers to eat a more plant-based diet, especially more fruits, vegetables, grains and legumes, for good health,” Hana Kahleova, co-author of the study and director of clinical research at the Physicians Committee for Responsible Medicine, tells NutritionInsight.

“Conducting more research like this is important because it adds to the mounting evidence showing that a plant-based diet is best for overall health.”

Legumes are rich in protein and research shows that swapping animal-based protein sources for plant-based protein is beneficial for overall health, Kahleova explains.

“Eating more legumes – as well as fruits, vegetables and grains – also improves overall health because they contain disease-fighting fiber, antioxidants and other nutrients.”

Data analysis of different diets
The study included 244 overweight adults randomly allocated to either make no dietary modifications or follow a low-fat vegan diet consisting of vegetables, grains, legumes and fruits, with no calorie restrictions.

The researchers monitored diet quality, body weight, fat mass and insulin sensitivity.

The participants who consumed the vegan diet had improved insulin sensitivity and lost 9.1 lb of fat mass.The quality of the vegan group’s diet, as measured by the Alternative Healthy Eating Index-2010 (AHEI) score, improved by six points on average, compared to no significant change in the non-vegan group.

Harvard School of Public Health researchers created the AHEI to uncover dietary patterns linked to a lower risk of chronic disease.

The index includes items that should be consumed more frequently, such as fruits and vegetables, as well as those that should be consumed less frequently, such as red and processed meat. The lesser the risk of chronic diseases, the higher the AHEI score.

“Research shows that legumes are beneficial for cardiovascular disease, Type 2 diabetes and weight management,” adds Kahleova. “Additionally, they satisfy hunger more than meat. Beans also have a low glycemic index, which helps keep blood sugar from spiking.”

Weight loss fueled by legumes and whole-grains
An increase in fruits, legumes, meat alternatives and whole-grain intake, as well as a decrease in animal products, added oils and animal fats, was linked to weight loss in the vegan group.

Hana Kahleova, co-author of the study and director of clinical research at the Physicians Committee for Responsible Medicine.The study findings unveiled that whole fruit consumption was linked to a reduction in body weight. Additionally, eating more legumes was linked to decreased fat mass and visceral adipose tissue. More consumption of animal alternatives, such as tofu, tempeh and veggie burgers, resulted in a reduction in body weight.

A higher intake of whole grains was linked to lower body weight and fat mass. Lower consumption of eggs was associated with lower body weight. The study also found that reduced high-fat dairy consumption was attributed to a reduction in body weight and fat mass.

Reductions in total meat, fish and poultry intake were linked to weight loss and a reduction in fat mass. Meanwhile, a lower intake of added animal fats was linked to lower weight and fat mass, while a reduced intake of added oils was similarly linked to weight and fat mass loss.

Food as medicine and increased life expectancy
Food has been pegged as having the potential to treat certain illnesses. An IDEO’s Design for Food studio expert previously noted that food could potentially treat health ailments. Similarly, an American College of Lifestyle Medicine research affirmed that a range of chronic diseases could be addressed by incorporating healthier, functional food into diets.

NutritionInsight previously reported on a University of Bergen study that consumers who start eating healthier earlier in life could gain up to a decade of life expectancy (LE), with legume consumption adding 2.2 LE years to females and 2.5 to males.

By Nicole Kerr