Scientists from the Physicians Committee for Responsible Medicine found that a vegan diet improves diet quality, leading to decreased weight and improved insulin sensitivity.
They found that decreased weight was most linked to increased intake of legumes and decreased intake of meat, fish, and poultry.
The research is published in the Journal of the Academy of Nutrition and Dietetics and was conducted by Hana Kahleova et al.
In the study, the participants in the 16-week study included 244 overweight adults who were randomly assigned to either make no diet changes or to follow a low-fat vegan diet, without calorie restrictions, consisting of vegetables, grains, legumes, and fruits.
Researchers tracked diet quality, body weight, fat mass, and insulin sensitivity. The final data analysis included 219 participants who completed the whole study and submitted their final diet records.
The team found participants on the vegan diet lost an average of 13 pounds and 9.1 pounds of fat mass. Body weight and fat mass did not decrease in the group that made no diet changes.
In the vegan group, increases in fruit, legume, meat alternative, and whole grain intake and decreases in animal products, added oils, and animal fats were associated with weight loss.
The vegan group also experienced improvements in insulin sensitivity.
The vegan group’s diet quality also increased by 6 points on average in contrast to no significant change in the group that did not make a diet change.
The study shows that the best way to improve the quality of your health is to improve the quality of the foods you eat.
That means avoiding animal products and eating a vegan diet rich in fruits, vegetables, grains, and beans.
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