What we eat plays a crucial role in our overall health and well-being. In recent years, the Mediterranean diet has been in the spotlight for its heart-healthy benefits among others. But a new study suggests there may be an even better option, especially if you are looking for weight loss and to reduce the risk of diabetes.A new study conducted by the Physicians Committee for Responsible Medicine found that a certain diet significantly reduces dietary acid load, a key factor associated with weight gain and diabetes risk, when compared with the popular Mediterranean diet. The findings are published in Frontiers in Nutrition.
Diet and diabetes risk
The diet in question is a low-fat vegan diet. The study found that compared with a Mediterranean diet, dietary acid load decreased significantly on a low-fat vegan diet, and it was associated with weight loss. “Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain. But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome,” Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee and lead author of the study, said in a statement.
The study
To understand the link between a vegan diet and its effectiveness in reducing the risk of diabetes, the researchers conducted a randomized crossover trial involving 62 overweight adults. The participants followed a low-fat vegan diet or a Mediterranean diet, separated by a four-week cleansing period, followed by an additional 16 weeks on the alternate diet.The researchers analyzed the dietary records of the participants to calculate dietary acid load, which is commonly estimated by two scores: Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP). A higher score indicates a higher dietary acid load.
The findings
The researchers found that animal products, including meat, fish, eggs, and cheese, caused the body to produce more acid. This increased the dietary acid load, which is linked to chronic inflammation that disrupts metabolism and can lead to weight gain. On the other hand, plant-based diets, which are more alkaline, were associated with weight loss, improved insulin sensitivity, and lower blood pressure.
They also found that both PRAL and NEAP scores decreased significantly in participants on the vegan diet, with no significant change on the Mediterranean diet. The reduction in dietary acid load was linked to weight loss. Also, this association remained significant even after adjustment for changes in energy intake. They also noticed a significant weight loss of 13.2 pounds on the vegan diet, compared with no change on the Mediterranean diet.The researchers said that the vegan diet’s alkalizing effect increases the body’s pH level to make it less acidic, which may also help promote weight loss. Such foods include include vegetables, particularly leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage; fruits, such as berries, apples, cherries, apricots, or cantaloupe; legumes, such as lentils, chickpeas, peas, beans or soy; and grains, such as quinoa or millet.
