If you’re looking to get lean – a high-fiber, plant-based vegan diet may hold the key.
A new analysis from the Adventist Health Study 2 shows that strict vegetarians/vegans have a lower body mass index (BMI) and higher healthy nutrient intake than do other types of food pattern diets.
The cross-sectional study, published in the Journal of the Academy of Nutrition and Dietetics looked at over 71,000 Adventist subjects who were classified as belonging to 1 of 5 diet types:
- Strict vegetarian/vegan (no animal products)
- Lacto-ovo vegetarians (eats dairy and eggs)
- Pesco-vegetarian (east fish)
- Semi-vegetarian (occasionally omits animal foods)
Based on dietary recall data from a 204-item semi-validated food frequency questionnaire, the researchers found that:
- Non-vegetarians had the lowest intake of plant proteins, fiber, and beta-carotene
- Non-vegetarians had the highest saturated fat and trans fat intake
- Calorie intake was similar across all patterns at 2,000 calories – with exception of semi-vegetarians who ate 1,700 calories/day
- BMI was lowest among vegans and only 9.4% of vegans were classified as obese (BMI>30)
What’s the take-away message? Shifting to a plant-based diet is a great way to improve your dietary fiber intake, body weight, and prevent certain types of chronic disease.
For more information on the Seventh-Day Adventist Diet, click here.