In a recent study by the Doctors Committee for Responsible Medicine, which was published in the Journal of the Academy of Nutrition and Dietetics, it was shown that a vegan diet increases diet quality, which results in decreased weight and enhanced insulin sensitivity. Weight loss was most strongly correlated with a diet high in beans and low in meat, fish, and poultry. 244 overweight adults who were randomly assigned to either make no dietary modifications or stick to a low-fat vegan diet consisting of vegetables, grains, legumes, and fruits were involved in the 16-week trial. Researchers monitored body weight, fat mass, insulin sensitivity, and the caliber of the food. 219 participants who completed the entire study and provided their final diet records were included in the final data analysis.
On average, vegan diet participants dropped 13 pounds overall and 9.1 pounds of fat mass. In the group that did not alter their diets, body weight and fat mass did not drop. Increases in the consumption of fruit, legumes, meat alternatives, and whole grains and decreases in the consumption of animal products, added oils, and animal fats were linked to weight loss in the vegan group:
Fruit: An increase in the consumption of whole fruit was linked to a drop in body weight.
Legumes and Meat Alternatives: Higher legume consumption was linked to lower levels of body weight, visceral adipose tissue, and fat mass. Increased use of animal substitutes including tofu, tempeh, and veggie burgers was linked to a reduction in body weight.
Higher intake of whole grains has been linked to lower body weight.
Eggs and dairy products: Lower egg consumption was associated with lower weight. Reduced consumption of high-fat dairy products was linked to lower body weight and fat mass.
Meat, Fish, and Poultry: Lower intakes of all three of these foods were linked to weight loss and a reduction in body fat mass.
Reduced Intake of Added Animal Fats: Reduced weight and fat mass were linked to reduced intake of added animal fats. Reductions in weight and fat mass were also associated with reduced intake of added oils.
Also, the vegan group’s insulin sensitivity improved.The vegan group’s diet quality, measured by the Alternative Healthy Eating Index-2010 (AHEI) score, also increased by 6 points on average in contrast to no significant change in the group that did not make a diet change.
The AHEI was developed by researchers at the Harvard School of Public Health to identify dietary patterns associated with lower risk of chronic disease. The index is comprised of foods to eat more often, such as fruits and vegetables, and those to eat less often, such as red and processed meat. The higher the AHEI score, the lower the risk for chronic disease
