2017 in review – Successful Weight loss with Plants
Research suggests that dropping meat from your eating pattern may be useful when it comes to successfully
managing your weight. In a 2003 comparison study of over 37,000 Britons of all ages, researchers discovered that
the BMIs of men following a vegan diet were lower compared to those who included meat in their diet (22.4 VS
24.4). The same was seen in women in a 2009 study of members of a Seventh Day Adventist church. In this case,
the BMIs were a full 5 points lower (23.6 VS 28.8). A vegan diet is 100% plant-based and animal free, meaning that
it contains no meat, fish, poultry, eggs, or dairy.
Some may explain that the difference is not surprising as vegans may make lifestyle choices such as not smoking,
drinking less alcohol, or including more exercise than people who do not follow that eating pattern. However, a new
meta-analysis shows that no matter the lifestyle choices, being vegan may make the difference in weight. This
research compared 12 different studies with over 1,000 adults. It found that, after a year, those on a vegan diet lost
4.4 more pounds than those who followed other diets. Jim Mann, a nutrition professor in New Zealand, believes that
dietary fiber is likely the reason for this connection. Insoluble fiber from the skins of plants provides bulk, which is
filling. Soluble fiber from oats and beans have a low glycemic index and are digested more slowly, helping you feel
fuller for longer. Plus, following a vegetarian diet has been linked with a reduction in risk for heart disease, diabetes,
If you’re not ready to be completely vegan, here are a few less-daunting plant-based swaps to try:
In chili, double the beans and delete the meat
Use almond or peanut butter on toast in place of butter
Add a slice or two of avocado to your sandwich instead of cheese
Add nuts to your salad in place of croutons
Eat steel-cut oats for breakfast in place of eggs
Have hummus in a sandwich wrap instead of lunch meat
Finally, if you’re concerned about getting enough iron in your diet, try lentils. Lentils contain 20% of the daily value
for iron. Adding peppers or tomatoes, which are high in vitamin C, could further boost iron absorption. Try them in
soup or as a cold salad!
What do you think? Will you be making any plant-based swaps?
By Lisa Andrews, MED, RD, LD – to read more from FoodandHealth.com – foodandhealth.com-Successful Weight Management with Plants
Are you thinking about incorporating some plant based meals in 2018? Do you need some help in getting started? Nutrition for a Lifetime can definitely help you get started. Contact us today and we will set up an appointment with you.
Cathy Bowers, RD