Several studies show that a vegan diet can help you lose weight and regulate your blood sugar and cholesterol levels.
For example, a series of experiments shows that a vegan diet helped participants in the diet experiments lose weight significantly in twelve weeks.
The benefits may be related to the high fiber content found in vegan diets, the researchers said.
Switching to a vegan diet could bring several benefits in just a few months. These include better blood sugar levels and more control over your own weight. This is demonstrated by a recent study of the European Congress on Obesity, which took place from May 4 to 7, 2022.
Researchers at the Steno Diabetes Center in Copenhagen analyzed data from eleven randomized trials of vegan diets, involving a total of 796 participants with obesity or type 2 diabetes. The researchers compared participants who followed a vegan diet with a control group (who maintained their eating habits). usual eating habits) and participants who had committed to the Mediterranean diet. All had followed their diet for between three and four months.
The participants who switched to a vegan diet lost an average of around four kilos in all the studies. Compared to the control group, vegans lost an average of 15 pounds more, and on average nearly 7 pounds more than participants on other diets. The vegan diet also led to slight improvements in blood sugar and cholesterol levels.
The results suggest that a vegan diet could be a useful tool for managing weight and diabetes, according to Anne-Ditte Termannsen, the study’s lead author and a doctoral student at Steno Diabetes Center.
“This review of the best available studies to date helps suggest that following a vegan diet for at least 12 weeks may result in clinically significant weight loss and improvement in blood glucose levels,” Termannsen said in a press release.
The vegan diet helps you feel full longer, even though you ate less
Termannsen believes that many participants who followed a vegan diet simply ate fewer calories, on average, and thus lost more weight. “A vegan diet is likely to lead to weight loss because it is associated with lower calorie intake due to lower fat and higher fiber,” says Termannsen.
Plant foods tend to be lower in fat, which is the most energy-dense macronutrient at nine calories per gram (compared to four calories per gram for protein and carbohydrates). Therefore, vegan meals can be divided into much larger portions and still have significantly fewer calories. As a result, you feel fuller for longer despite consuming fewer calories.
Vegan staples like whole grains, beans, nuts, and seeds are also high in fiber, which the digestive system can’t break down very quickly. Therefore, an adequate amount of fiber can slow down digestion and curb your appetite.
A high fiber content has benefits for blood sugar and digestion.
By slowing digestion, fiber not only curbs hunger, but also regulates how quickly the body absorbs other nutrients, including glucose from the breakdown of other carbohydrates. In turn, controlling glucose uptake is key to keeping blood sugar levels stable. That’s why fiber should play an important role in preventing blood sugar spikes and crashes.
There’s also evidence that eating plenty of fiber promotes a healthy gut microbiome, the beneficial bacteria that live in our digestive systems. Previous studies have already shown that a vegan diet can also prevent diabetes and heart disease.
This article was translated from English by Meltem Sertatas. You can find the original text here.