Plant-Based Diets and Weight Loss - Part 2
In our previous blog titled Plant-Based Diets and Weight Loss we have seen the studies show that plant-based diets work for losing weight among providing other benefits.
But did you know a new study just recently came out and has shown that the low-fat vegan diet is better than Mediterranean diet for weight loss and metabolic health?
Low-fat vegan diet vs the Mediterranean diet
From a recent study, the research article states "New research published in Frontiers in Nutrition by the Physicians Committee for Responsible Medicine reveals that a low-fat vegan diet can reduce harmful inflammatory compounds known as advanced glycation end-products (AGEs) by 73%. In contrast, no reduction in AGEs was observed with a Mediterranean diet. "2
But we already knew that the plant-based diet has amazing anti-inflammatory compounds as we have mentioned before in our blog articles such as Plant-Based Diets Reduce Inflammation. The benefits of reducing inflammation in the body are numerous, especially in helping reduce chronic diseases.
More importantly in this study and regards to weight loss "... participants on the vegan diet experienced an average weight loss of 13 pounds, while those on the Mediterranean diet saw no change in weight."2
So this study proved, that during the study, weight loss occurred on a low-fat vegan diet but not on the Mediterranean diet.
The background of the study has to do with advanced glycation end-products (AGEs). "AGEs are harmful compounds generally present in foods cooked at high temperatures, particularly in animal-derived rather than plant-based products."1 These AGES have been linked to "insulin resistance, inflammation, and oxidative stress, potentially contributing to a variety of chronic diseases, including diabetes and heart disease."1
The research that measured AGEs was a secondary analysis of a 36-week crossover trial conducted by the Physicians Committee for Responsible Medicine in 2019.1. The findings show that a low-fat vegan diet may have distinct advantages for short-term weight loss. However, further research is needed to establish whether it is truly more effective than a Mediterranean diet for long-term weight loss and overall health.1
Most importantly, the study at the end of 16 weeks had already demonstrated results and noted "Most of the weight loss on a vegan diet came from losing body fat and visceral fat — ideal adjustments in body composition for promoting long-term health and reducing the risk of chronic diseases."1
But let's focus on the aim of the actual study. The study stated, "The aim of this study was to compare the effects of a Mediterranean and a low-fat vegan diet on dietary AGEs and test their association with body weight."3 The conclusion is obvious: "... Dietary AGEs did not change on the Mediterranean diet but decreased on a low-fat vegan diet, and this decrease was associated with changes in body weight, independent of energy intake."3
In summation, the decrease in AGEs resulted in weight loss during the duration of the study participation. Specifically the average weight loss for those following the low-fat vegan diet during the study was 13 pounds, while those on the Mediterranean diet saw no change in weight.
We aim to make losing weight and getting healthy easier! Get started with healthy meals, side, and snack deliveries, or our super-fresh produce boxes. We also have meal plans for every lifestyle.
How can Garden of Vegan improve your health?
Garden of Vegan can help you with your health goals by making it easier for you to eat healthy nutritious foods:
1. Garden of Vegan delivers healthy, plant-based ready-made meals across Australia. Leave the food cooking and nutrition to us!
2. Garden of Vegan also delivers healthy sides, pantry items, and fresh produce boxes.
3. Garden of Vegan also has many meal plans to help you achieve your health goals.
So when you don't have the time or energy to prepare healthy food, let us help you improve and maintain your health and heart health. All Garden of Vegan delicious meals, sides, and produce boxes are certified organic and dairy-free, gluten-free, additive-free, and preservative-free. So you know you will be getting delicious meals, sides, and snacks that are super healthy as well.
Unable to cook healthy food and you are an NDIS participant? No problem! Garden of Vegan works with the NDIS program too.
Garden of Vegan's customers, including NDIS participants, can rest assured that our organic meals, produce, and pantry items are 100% organic and nutritious! And, NDIS participants only pay for the food cost component of the meals they order. You can learn more about Garden of Vegan NDIS plans and healthy meal delivery by filling out our NDIS form and we'll reach out to you as soon as possible.
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Additional health information from Garden of Vegan
Garden of Vegan Vitamin Guide:
Learn more about healthy foods and how you can increase your vitamin intake with healthy meals, sides, sauces, desserts, and pantry items at the Garden of Vegan Vitamin Guide.
References:
1. Low-fat vegan diet better than Mediterranean diet for weight loss, metabolic health - Medical News Today
2. Better Than the Mediterranean: A New Study Reveals That This Type of Diet Is Best for Weight Loss - SciTechDaily
3. Dietary advanced glycation end-products and their associations with body weight on a Mediterranean diet and low-fat vegan diet: a randomized, cross-over trial - frontiers (Frontiers in Nutrition)
