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Researchers from the Qilu Hospital at Shandong University have endorsed a straightforward weight loss strategy that doesn’t rely on medication. Their extensive study has shown that a plant-based diet is linked to long-term health improvements, particularly in weight loss and the prevention of atherosclerotic cardiovascular diseases, as reported by Science Alert.
The medical researchers found that consuming raw vegetables plays a crucial role in achieving positive outcomes in these two important areas.
“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 individuals looking to manage their weight and enhance their diet for the prevention and treatment of metabolic diseases,” the team stated in their report.
The study continued to reveal a strong connection between plant-based diets and a reduced risk of serious illnesses. Such diets help lower cholesterol levels, improve the functioning of the heart, brain, intestines, and immune system, and are a proven factor in increasing lifespan. However, the scientists believe this does not mean everyone should immediately eliminate meat from their diets; rather, it suggests that reducing meat consumption can positively impact health.
What Did the Researchers Discover?
The scientists analyzed data from 24 previous studies that examined the relationship between plant-based diets and weight loss. Overall, the team focused on information from 2,223 individuals aged 18 to 82 years. The duration of the diets discussed in the studies varied from two to 96 weeks.
The analysis showed that the positive effects of plant-based diets increased over time. Those who adhered strictly to a vegan diet lost more weight than participants who also consumed dairy products and eggs.
Additionally, the medical researchers found that studies examining increased consumption of raw vegetables confirmed the strongest link to a lower risk of obesity and heart issues.
By reviewing a publicly available database of the complete genomes of participants, the team selected genetic variants that could be statistically associated with factors such as plant-based diets, vegetable consumption, and negative health outcomes. A method of genetic information analysis known as Mendelian randomization helped the scientists determine that consuming a significant amount of raw vegetables is more likely to contribute to weight loss than genetic factors.
Key Takeaways
“Raw vegetables contain phytosterols and unsaturated fats that lower blood cholesterol levels. They also contain various compounds (such as tocopherols, ascorbate, carotenoids, saponins, and flavonoids) that can reduce inflammation and oxidative stress, thereby lowering the risk of cardiovascular diseases,” the researchers explained.
Increasing the proportion of raw vegetables in our diet can have a positive impact on our health. However, it is important to remember that consuming excessive amounts of raw plant products can also lead to health issues.
Moreover, if a vegan diet is not properly planned, it often results in nutrient deficiencies. For instance, vitamin B12 is more easily obtained from animal products, and low levels can lead to jaundice, mouth ulcers, vision problems, depression, and more. Overall, eliminating animal products, especially strict veganism, may not always be suitable for those with gastrointestinal health issues.
Thus, the most important conclusion from both the new and previous studies is the necessity of increasing vegetable intake in the diet rather than strictly adhering to veganism.
The findings of the study were published in the journal Frontiers in Nutrition.
