Vegan Diet Proves Superior to Mediterranean in Reducing Diabetes Risk, Study Finds

The food choices we make have a profound impact on our health. The Mediterranean diet has long been celebrated for its beneficial effects on heart health and overall well-being. However, emerging research indicates a low-fat vegan diet may offer even greater advantages, especially for individuals seeking to manage their weight and lower their risk of diabetes.

A groundbreaking study by the Physicians Committee for Responsible Medicine reveals that a vegan diet significantly reduces dietary acid load compared to the Mediterranean diet. This reduction is directly linked to weight loss and improved metabolic health. The study's findings were published in Frontiers in Nutrition.

Vegan Diet and Diabetes Prevention

The study highlights that a low-fat vegan diet is more effective in reducing dietary acid load than the Mediterranean diet. This is significant because a lower dietary acid load is associated with both weight loss and a reduced risk of diabetes.

According to Dr. Hana Kahleova, director of clinical research at the Physicians Committee and lead author of the study, "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."

Study Methodology

To investigate the impact of a vegan diet on diabetes risk, researchers conducted a randomized crossover trial with 62 overweight adults. Participants followed both a low-fat vegan diet and a Mediterranean diet, each for 16 weeks, separated by a four-week washout period.

Researchers analyzed the dietary records of the participants to calculate dietary acid load using two key metrics: Potential Renal Acid Load (PRAL) and Net Endogenous Acid Production (NEAP). Higher scores indicate a higher dietary acid load.

Key Findings

The research revealed that animal products such as meat, fish, eggs, and cheese contribute to increased acid production in the body. This, in turn, elevates dietary acid load, which is associated with chronic inflammation, disrupted metabolism, and potential weight gain.

Conversely, plant-based diets, known for their alkaline properties, are linked to weight loss, improved insulin sensitivity, and lower blood pressure.

The study also demonstrated a significant decrease in both PRAL and NEAP scores among participants following the vegan diet, while no significant changes were observed in those on the Mediterranean diet. Notably, the reduction in dietary acid load was correlated with weight loss. Participants on the vegan diet experienced an average weight loss of 13.2 pounds, while no significant change was seen with the Mediterranean diet.

Researchers suggest that the alkalizing effect of a vegan diet increases the body's pH level, making it less acidic, which may further contribute to weight loss. Foods that contribute to this alkalizing effect include:

• Vegetables: Leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage
• Fruits: Berries, apples, cherries, apricots, and cantaloupe
• Legumes: Lentils, chickpeas, peas, beans, and soy
• Grains: Quinoa and millet