Researchers at Qilu Hospital of Shandong University are endorsing a straightforward, drug-free approach to weight loss. Their large analysis found that plant-based diets are tied to long-term health benefits—especially weight loss and lower risk of atherosclerotic cardiovascular disease, ScienceAlert reports.
The team found that eating raw vegetables plays a key role in achieving those benefits.
“Obesity and its related complications not only lead to increased morbidity and mortality but also diminish quality of life. A plant-based diet is a viable option for people looking to manage weight and help prevent or treat metabolic diseases,” the team wrote in their report.
The study also found a strong link between plant-based diets and reduced risk of serious illnesses. These diets help lower cholesterol, improve heart, brain, gut, and immune function, and are associated with longer lifespans. The team cautioned that this doesn’t mean everyone should immediately cut out meat; reducing meat intake can still improve health.
What Did the Researchers Discover?
The researchers analyzed data from 24 studies looking at plant-based diets and weight loss, covering 2,223 people ages 18 to 82. Study durations ranged from two to 96 weeks.
The analysis showed that the benefits of plant-based diets tended to increase over time. People who followed a strict vegan diet lost more weight than participants who consumed dairy and eggs.
They also found that studies focusing on higher raw-vegetable intake showed the strongest links to lower obesity and heart disease risk.
The team used a public database of participants’ whole genomes to select genetic variants associated with factors such as plant-based diets, vegetable consumption, and adverse health outcomes. Using Mendelian randomization, a genetic-analysis method, they concluded that eating a lot of raw vegetables is more likely to drive weight loss than genetic differences.
Key Takeaways
“Raw vegetables contain phytosterols and unsaturated fats that lower blood cholesterol levels. They also contain compounds such as tocopherols, ascorbate, carotenoids, saponins, and flavonoids that can reduce inflammation and oxidative stress, thereby lowering the risk of cardiovascular disease,” the researchers explained.
Increasing the share of raw vegetables in the diet can improve health. But eating excessive amounts of raw plant foods can also cause problems for some people.
If a vegan diet isn’t planned carefully, it can lead to nutrient deficiencies. For example, vitamin B12 is primarily obtained from animal products, and low B12 levels can cause jaundice, mouth ulcers, vision problems, depression, and other issues. Eliminating animal products entirely—especially strict veganism—may not be appropriate for people with certain gastrointestinal conditions.
So the main takeaway from this and earlier studies is to increase vegetable intake rather than insisting on strict veganism.
The study’s findings were published in the journal Frontiers in Nutrition.
