A new study conducted by the Physicians Committee for Responsible Medicine and published in the journal Nutrition & Metabolism has concluded that eating plant-based foods instead of animal products can lead to significant weight loss, regardless of how processed the foods are.
The research is a secondary analysis of a study that randomly assigned participants who were overweight to an intervention or control group for 16 weeks. Those in the intervention group followed a low-fat, plant-based diet with no calorie limit. They experienced improved metabolism, cardiometabolic risk factors, and weight loss, compared to the control group who made no changes.
“Our new study is an important reminder that plant-based foods that are considered processed, like canned beans, cereal, and veggie burgers, are actually part of a healthy diet that can help fight America’s diet-related chronic disease epidemics,” says Hana Kahleova, MD, PhD, director of clinical research for the Physicians Committee for Responsible Medicine.
The results
The new analysis looked at participants’ dietary records to determine the role of processed foods. All foods (plant-based and animal-based) were analyzed according to the NOVA system, which assigns foods to categories based on their level of processing. The categories range from 1 (unprocessed or minimally processed) to 4 (ultra-processed).
The intervention group increased their consumption of plant-based foods in all categories, while decreasing their consumption of animal products. On average, they lost 13 pounds (5.9 kilograms), while those in the control group saw no significant change.
The top three predictors of weight loss were reduced consumption of processed animal foods (such as smoked fish), unprocessed or minimally processed animal foods (such as milk, beef, and eggs), and ultra-processed animal foods (such as cheese, fried chicken, and sausage). This is believed to be due to reduced calorie and fat intake and increased fiber intake, along with calorie burn from increased after-meal metabolism.
The positive impact of plants
Numerous studies support the health benefits of plant-based foods; a recent meta-analysis found that replacing meat with plant-based alternatives could reduce cholesterol and body weight within weeks, while another study linked plant-based diets to slower biological aging in women. Furthermore, consuming more plant proteins and less meat has been associated with lower heart disease risk.
“Our research shows that choosing a bagel instead of bacon for breakfast or a veggie burger instead of a hamburger for dinner is the best option if you are looking to lose weight,” says Dr. Kahleova. “Filling your plate with plant-based foods — even if they are considered ultra-processed like soy milk and vegan meat and yogurt alternatives — instead of animal products can have a positive impact on your weight and overall health.”
