A new study comparing dietary approaches has found that a low-fat vegan diet not only promotes weight loss but also significantly reduces dietary acid load, a factor linked to inflammation and metabolic dysfunction.
The research, led by the Physicians Committee for Responsible Medicine and published in Frontiers in Nutrition, compared a vegan diet to the popular Mediterranean diet in a randomized crossover trial involving 62 overweight adults.
Over a 36-week period, participants followed each diet—16 weeks on one, then after a four-week break, 16 weeks on the other. Researchers assessed their diets using scores known as Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP), which estimate how much acid a diet produces in the body.
Higher scores indicate a more acid-forming diet, typically associated with animal products like meat, eggs, and cheese.
Lead author Dr. Hana Kahleova explained, “Eating acid-producing foods causes inflammation, which is linked to weight gain. Replacing them with plant-based foods like leafy greens and legumes not only supports weight loss but also promotes a healthier gut and metabolic balance.”
On the low-fat vegan diet, both PRAL and NEAP scores dropped significantly, while no meaningful change was observed with the Mediterranean diet. Importantly, participants lost an average of 13.2 pounds on the vegan diet, compared to no weight change on the Mediterranean plan.
And this weight loss remained significant even after accounting for calorie intake—suggesting that the alkalizing effect of plant-based foods may play an independent role in supporting healthy weight loss.
Foods that help reduce dietary acid load include vegetables (like kale, broccoli, garlic, and beets), fruits (such as berries, apples, cherries, and melons), legumes (like lentils, peas, beans, and soy), and certain grains (such as quinoa and millet). These foods not only make the body less acidic but are also nutrient-rich and naturally lower in calories.
In contrast, animal-based foods increase acid levels in the body, which is linked to chronic inflammation, insulin resistance, and weight gain.
The study adds to a growing body of evidence showing that plant-based diets are effective for weight management and overall health. While the Mediterranean diet is known for benefits like heart health, this study highlights that a low-fat vegan approach may be more effective for weight loss and reducing inflammation-related risks.
For those looking to improve their health, this research suggests that adopting a low-fat vegan diet may be a powerful strategy—not only to shed pounds, but also to reduce the body’s acid load and support long-term well-being.
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The research findings can be found in Frontiers in Nutrition.
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