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The Independent
9 hours ago
- Health
- The Independent
Vegan diet beats Mediterranean diet when it comes to jump-starting weight loss, scientists find
Switching to a vegan diet can help promote weight loss by reducing inflammation, a new study suggests. Scientists compared a plant-based diet with a so-called 'Mediterranean diet' – one that includes moderate amounts of fish, poultry, dairy and eggs – and found that eliminating these altogether resulted in a net reduction in the body's production of acid. Researchers in the four-month study, which has been published in the journal Frontiers in Nutrition, found that switching to a low-fat vegan diet could slash the body's overall acidity, a change that was associated with weight loss. "Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain," said Hana Kahleova, a co-author of the study. "But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome,' Dr Kahleova explained. In the study, 62 overweight adults were randomised to follow either a Mediterranean or a low-fat vegan diet for 16 weeks, separated by a four-week cleansing period, followed by an additional 16 weeks on the alternate diet. Researchers closely monitored participants' dietary records to calculate their acid load – a measure of the net acid production in the body from the foods we eat. For instance, scientists say food like meat, fish, eggs, and cheese causes the body to produce more acid, a change linked to chronic inflammation and that can lead to increased body weight. In comparison, they say plant-based diets are more alkaline and are associated with weight loss, improved insulin sensitivity, and lower blood pressure. Researchers found that the acid load significantly decreased under a vegan diet, with no significant change on the Mediterranean diet. This reduction, scientists say, is associated with significant weight loss, which remained even after adjusting for changes in calorie intake. Participants in the study experienced weight loss by up to 5 kg (13 lbs) on the vegan diet, compared with no change on the Mediterranean diet. Scientists recommend more consumption of alkalising food such as leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage, as well as fruits like berries, apples, cherries, apricots, or cantaloupe. Legumes like lentils, chickpeas, peas, beans, or soy and grains like quinoa or millet can also have an alkalising effect, they say. 'The alkalising effect of a vegan diet may be an independent mechanism by which a vegan diet promotes weight loss,' researchers concluded.
Time of India
11 hours ago
- Health
- Time of India
THIS diet reduces the risk of diabetes, and it's even better than the Mediterranean diet
A recent study by the Physicians Committee for Responsible Medicine reveals that a low-fat vegan diet significantly reduces dietary acid load compared to the Mediterranean diet. This reduction is associated with weight loss and improved metabolic health. The vegan diet, rich in plant-based foods, promotes an alkaline environment in the body, potentially aiding in weight management and reducing diabetes risk. What we eat plays a crucial role in our overall health and well-being. In recent years, the Mediterranean diet has been in the spotlight for its heart-healthy benefits among others. But a new study suggests there may be an even better option, especially if you are looking for weight loss and to reduce the risk of diabetes. A new study conducted by the Physicians Committee for Responsible Medicine found that a certain diet significantly reduces dietary acid load, a key factor associated with weight gain and diabetes risk, when compared with the popular Mediterranean diet. The findings are published in Frontiers in Nutrition . Diet and diabetes risk The diet in question is a low-fat vegan diet. The study found that compared with a Mediterranean diet, dietary acid load decreased significantly on a low-fat vegan diet, and it was associated with weight loss. 'Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain. But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome,' Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee and lead author of the study, said in a statement. The study To understand the link between a vegan diet and its effectiveness in reducing the risk of diabetes, the researchers conducted a randomized crossover trial involving 62 overweight adults. The participants followed a low-fat vegan diet or a Mediterranean diet, separated by a four-week cleansing period, followed by an additional 16 weeks on the alternate diet. The researchers analyzed the dietary records of the participants to calculate dietary acid load, which is commonly estimated by two scores: Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP). A higher score indicates a higher dietary acid load. The findings The researchers found that animal products, including meat, fish, eggs, and cheese, caused the body to produce more acid. This increased the dietary acid load, which is linked to chronic inflammation that disrupts metabolism and can lead to weight gain. On the other hand, plant-based diets, which are more alkaline, were associated with weight loss, improved insulin sensitivity, and lower blood pressure. Ronnie McDowell RUSHED to Hospital Mid-Show; Sudden Health Crisis STUNS Fans | WATCH They also found that both PRAL and NEAP scores decreased significantly in participants on the vegan diet, with no significant change on the Mediterranean diet . The reduction in dietary acid load was linked to weight loss. Also, this association remained significant even after adjustment for changes in energy intake. They also noticed a significant weight loss of 13.2 pounds on the vegan diet, compared with no change on the Mediterranean diet. The researchers said that the vegan diet's alkalizing effect increases the body's pH level to make it less acidic, which may also help promote weight loss. Such foods include include vegetables, particularly leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage; fruits, such as berries, apples, cherries, apricots, or cantaloupe; legumes, such as lentils, chickpeas, peas, beans or soy; and grains, such as quinoa or millet.
