A recent study conducted by researchers from Qilu Hospital of Shandong University has found a link between plant-based diets and better long-term health outcomes, specifically related to obesity. The research suggests that a plant-based diet can be effective for controlling weight and improving diet quality to prevent and manage metabolic disorders. One of the key findings of the study is that increasing the consumption of raw vegetables can have a significant impact on health outcomes. While full veganism may not be necessary, simply incorporating more vegetables into the diet can lead to improved overall health.
The study reviewed 24 studies on plant-based diets and weight loss, involving data from 2,223 individuals within the ages of 18 to 82, with diet durations ranging from two to 96 weeks. The results showed that the benefits of plant-based diets tend to increase over time, with participants following strictly vegan diets experiencing the greatest weight loss. However, those who still consumed dairy and eggs also experienced significant weight loss. Studies also indicated that a higher consumption of raw vegetables was strongly linked to reduced risks of obesity and heart disease.
While the researchers acknowledged that randomized controlled trials cannot definitively prove that eating raw vegetables directly leads to better health, a second analysis using Mendelian randomization suggested a potential cause-and-effect relationship. This analysis identified genetic variants linked to factors like plant-based diets and vegetable consumption, indicating that consuming more raw vegetables may be responsible for the observed weight loss. Raw vegetables contain compounds that have been shown to reduce blood cholesterol levels and have anti-inflammatory and antioxidant effects.
Two experts who were not involved in the research emphasized the importance of incorporating more plant-based foods into the diet for better health outcomes. Haley Bishoff, a plant-based registered dietitian, highlighted the benefits of plant-based diets in reducing the risk of high cholesterol, type 2 diabetes, hypertension, and obesity. Courtney Pelitera, a registered dietitian specialized in sports nutrition, emphasized the positive effects of a plant-based diet on weight loss, blood lipid levels, blood pressure, and the risk of type 2 diabetes. Both experts advised incorporating more fruits, vegetables, legumes, whole grains, nuts, and seeds into the diet.
The experts clarified that being plant-based does not necessarily mean following a strict vegan diet. They recommended aiming to consume at least 50% of meals and snacks in produce form and increasing fiber consumption to help fight inflammation, improve blood lipid levels, and more. Calorie restriction in diets, particularly with an increased vegetable intake, can lead to overall weight loss. Plant-based diets have been shown to reduce and even reverse the risk of ASCVD mortality, lower blood pressure, and reduce the risk of type 2 diabetes. Patients interested in adopting a plant-based diet should consult with a registered dietitian to ensure all nutrient needs are being met while maintaining the diet.
