A recent study published in Nutrition & Metabolism reveals that substituting animal-based foods with plant-based alternatives—no matter how processed—can lead to significant weight loss. The research, conducted by the Physicians Committee for Responsible Medicine, underscores the health benefits of plant-based diets, even when the foods are considered highly processed.
Hana Kahleova, MD, PhD, director of clinical research for the Physicians Committee for Responsible Medicine, emphasized that choosing plant-based options, like opting for a bagel over bacon or a veggie burger instead of a hamburger, can greatly benefit those aiming to lose weight. “Filling your plate with plant-based foods—even if they are considered ultra-processed—can have a positive impact on your weight and overall health,” Kahleova noted.
The study stems from a secondary analysis of a 16-week research project involving overweight participants who were divided into intervention and control groups. Participants in the intervention group followed a low-fat, plant-based diet without any calorie restrictions. Those in the control group made no dietary changes. The results showed that those in the plant-based group experienced increased metabolism, weight loss, and improved cardiometabolic health compared to the control group.
The secondary analysis specifically investigated the impact of processed plant-based foods on weight loss. Researchers examined participants’ dietary logs and categorized their food consumption using the NOVA classification system, which ranks foods based on their level of processing. NOVA category 1 consists of unprocessed or minimally processed foods; category 2 includes processed ingredients like salt and sugar; category 3 encompasses processed foods with added salt, sugar, or preservatives; and category 4 includes ultra-processed foods that have been heavily modified using industrial processes.
Findings showed that participants in the vegan group reduced their intake of animal products and increased consumption of plant-based foods across all NOVA categories. This dietary shift resulted in an average weight loss of 13 pounds (5.9 kilograms) for those in the intervention group, while the control group showed no significant weight change.
The study identified three key factors contributing to weight loss: a reduction in the consumption of processed animal foods (e.g., smoked fish), minimally processed animal products (e.g., milk, eggs, and beef), and ultra-processed animal foods (e.g., cheese and fried chicken). These changes were linked to a decrease in caloric and fat intake, increased fiber consumption, and a boost in metabolism following meals.
Dr. Kahleova concluded, “This study serves as an important reminder that even processed plant-based foods, such as canned beans, veggie burgers, and cereals, can be part of a healthy diet and play a key role in addressing chronic diseases related to poor dietary habits in the U.S.”
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