Transformative Effects of a Low-Fat Vegan Diet on Weight and Health

Vegan Diets and Their Health Benefits

A Summary of Recent Research Findings

This summary discusses the results of a 2020 research study that looked at the health effects of following a low-fat vegan diet versus no diet changes. The study randomly assigned overweight adults to either switch to a low-fat vegan diet or make no changes, for 16 weeks. The vegan diet consisted mainly of fruits, vegetables, grains and legumes, with no animal products or added fats.

Weight Loss

The key finding was that people on the vegan diet lost significantly more weight than those who made no diet changes. On average, the vegan group lost 6.4 kg (over 14 pounds) while the control group stayed around the same weight. The vegan diet led to reductions in body fat and visceral fat specifically.

Cholesterol and Heart Health

The vegan diet also lowered LDL (“bad”) cholesterol levels compared to no diet change. High LDL is a risk factor for heart disease, so this result suggests following a vegan diet may improve heart health.

Blood Sugar Control

The research found that insulin resistance decreased substantially more in the vegan group. Insulin resistance is when cells stop responding normally to the hormone insulin. It is closely linked to type 2 diabetes. The results indicate going vegan can increase insulin sensitivity and may help prevent or manage diabetes.

Liver and Muscle Health

The study also looked at fat stored in liver and muscle cells, which contributes to insulin resistance. There were significant decreases in liver fat content and smaller drops in muscle fat in the vegan group, but not for controls. Less fat accumulation inside these cells allows them to work better and respond to insulin appropriately.

Increased Metabolism

An interesting additional finding was that eating a vegan meal increased metabolism more than non-vegan food did. The “thermic effect of food” refers to the calories burned through digesting, absorbing and metabolizing what you eat. The data suggest vegan diets may somewhat boost your resting energy expenditure.

In summary, this well-designed 16-week study demonstrated meaningful weight loss and improvements in cardio-metabolic health parameters in overweight adults after transitioning to a low-fat, plant-based vegan diet. The reductions seen in cholesterol levels, insulin resistance, and fat stored in the liver and muscles help explain how vegan eating patterns can benefit cardiovascular health and diabetes risk. Research like this continues to build evidence for the many advantages of plant-forward nutrition.

Kahleova H, Petersen KF, Shulman GI, Alwarith J, Rembert E, Tura A, Hill M, Holubkov R, Barnard ND. Effect of a Low-Fat Vegan Diet on Body Weight, Insulin Sensitivity, Postprandial Metabolism, and Intramyocellular and Hepatocellular Lipid Levels in Overweight Adults: A Randomized Clinical Trial. JAMA Netw Open. 2020 Nov 2;3(11):e2025454. doi: 10.1001/jamanetworkopen.2020.25454. Erratum in: JAMA Netw Open. 2021 Jan 4;4(1):e2035088. Erratum in: JAMA Netw Open. 2021 Feb 1;4(2):e210550. Erratum in: JAMA Netw Open. 2021 May 3;4(5):e2115510. PMID: 33252690; PMCID: PMC7705596.