In a recent study, scientists explored how changing our diet can affect our health.
They were particularly interested in a vegan diet, which only eats plant-based foods.
This includes fruits, vegetables, beans, lentils, nuts, seeds, bread, rice, pasta, and dairy alternatives like soy, coconut, and almond milk.
The researchers from the Physicians Committee for Responsible Medicine focused on 219 adults living in the Washington, DC area.
These people were generally heavier than recommended, with body mass indexes (BMIs) between 28 and 40.
The study lasted 16 weeks, during which the participants were split into two groups. One group switched to a low-fat vegan diet, getting about 10% of their energy from fat.
They also attended weekly classes to learn about this new eating method and its health benefits. The other group didn’t change their diet at all.
So, what did the researchers find? Well, those who followed the vegan diet started eating a lot more fruits, vegetables, beans, meat alternatives (like tofu), and whole grains.
At the same time, they ate less meat, fish, poultry, dairy products, eggs, nuts, seeds, and foods with added fats.
Interestingly, the most significant weight change was linked to eating more beans and less meat, fish, and poultry. The vegan group also ate more carbohydrates, fiber, and several important vitamins and minerals, while eating less fat.
This change in diet led to some notable health benefits. People on the vegan diet lost weight and improved their body composition, meaning they had less body fat.
The researchers believe this is because they ate more plant foods and fewer animal products, nuts, seeds, and fatty foods.
The study concluded that a low-fat vegan diet can lead to weight loss and better metabolic health by increasing the quality of the diet.
In simple terms, eating more low-fat plant foods and less high-fat and animal foods can help you lose weight and fat.
This research is part of a growing body of evidence showing the health benefits of different diets. For example, other studies have found that whole grain foods might help you live longer and that vitamin D supplements could significantly lower the risk of cancer.
Also, natural coconut sugar could help reduce blood pressure and artery stiffness, and an anti-inflammatory diet might prevent fatty liver disease.
The findings of this study were published in the Journal of the Academy of Nutrition and Dietetics by Hana Kahleova and her team. If you’re interested in learning more about nutrition and health, these studies offer a wealth of information.
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