A low-fat vegan diet may do more than just help with weight loss—it can also reduce the body’s dietary acid load, which is linked to inflammation and weight gain.
That’s the conclusion of a new randomized cross-over trial by the Physicians Committee for Responsible Medicine, published in Frontiers in Nutrition.
Dietary acid load refers to the amount of acids your body produces from the foods you eat. Animal products such as meat, eggs, and dairy tend to produce more acid, which can trigger inflammation.
This type of chronic inflammation can disrupt metabolism and make it easier to gain weight. In contrast, plant-based foods like leafy greens, berries, and legumes are more alkaline and can help keep the body’s pH level in a healthier range.
The study involved 62 overweight adults. Participants were randomly assigned to either a Mediterranean diet or a low-fat vegan diet for 16 weeks, then took a four-week break, and switched to the other diet for another 16 weeks.
Researchers calculated each person’s dietary acid load using two standard measures: Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP). Higher scores mean a higher acid load.
Results showed that both PRAL and NEAP scores dropped significantly on the vegan diet but did not change on the Mediterranean diet. The reduction in dietary acid load was linked to weight loss, even after accounting for calorie intake. On average, people lost 13.2 pounds on the vegan diet, compared to no significant weight change on the Mediterranean diet.
The researchers suggest that the alkalizing effect of a vegan diet—making the body less acidic—may play a role in weight loss. Foods that are especially alkalizing include:
– Vegetables such as leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage
– Fruits like berries, apples, cherries, apricots, and cantaloupe
– Legumes including lentils, chickpeas, peas, beans, and soy
– Whole grains such as quinoa and millet
Lead author Dr. Hana Kahleova says that replacing animal products with plant-based foods can promote weight loss while supporting a healthy gut microbiome. This combination of benefits makes a low-fat vegan diet a powerful tool for improving both metabolic health and body weight.
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The study is published in Frontiers in Nutrition.
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