Vegan Diet Outperforms Mediterranean Diet in Diabetes Risk Reduction, Study Finds

A recent study indicates that a low-fat vegan diet may be more effective than the Mediterranean diet in reducing the risk of diabetes and promoting weight loss. The research, conducted by the Physicians Committee for Responsible Medicine, highlights the significant impact of dietary acid load on metabolic health.

The Impact of Diet on Diabetes Risk

The study, published in Frontiers in Nutrition, explored the relationship between different diets and their effect on dietary acid load. Dietary acid load refers to the amount of acid produced by the body after consuming certain foods. High dietary acid load is associated with inflammation, weight gain, and an increased risk of diabetes.

Researchers compared a low-fat vegan diet with the Mediterranean diet, a dietary pattern often praised for its health benefits. The results revealed that the vegan diet significantly reduced dietary acid load compared to the Mediterranean diet.

Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee and lead author of the study, explained, "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

The study involved 62 overweight adults in a randomized crossover trial. Participants followed either a low-fat vegan diet or a Mediterranean diet for 16 weeks, separated by a four-week washout period. Researchers meticulously analyzed the participants' dietary records to calculate their dietary acid load using two key scores:

• Potential Renal Acid Load (PRAL)
• Net Endogenous Acid Production (NEAP)

A higher score in either metric indicates a higher dietary acid load.

Key Findings

The study revealed that animal products, such as meat, fish, eggs, and cheese, significantly increased the body's acid production. This heightened dietary acid load is associated with chronic inflammation, which can disrupt metabolism and contribute to weight gain.

Conversely, plant-based diets, which are naturally more alkaline, were linked to weight loss, improved insulin sensitivity, and lower blood pressure. Participants on the vegan diet experienced a significant decrease in both PRAL and NEAP scores, while no significant change was observed in those following the Mediterranean diet. The reduction in dietary acid load was also directly correlated with weight loss. The vegan diet group experienced an average weight loss of 13.2 pounds, compared to no significant weight change in the Mediterranean diet group.

Researchers believe that the alkalizing effect of the vegan diet increases the body's pH level, making it less acidic and potentially promoting 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