New research shows a diet that is superior to the Mediterranean for your health

For years, nutrition specialists have celebrated the Mediterranean diet rich in fresh vegetables, fish, and extra virgin olive oil as an excellent choice for improving overall health and supporting weight management. Its anti-inflammatory components, such as dark leafy greens and olive oil, have consistently been highlighted for promoting longevity and wellbeing.

However, recent research indicates that a different eating plan could be more effective for shedding pounds. A study published in Frontiers involved 62 adults divided into two groups. One group followed the Mediterranean diet for 16 weeks, while the other adopted a low-fat vegan diet featuring grains, legumes, and fresh produce. After this period, participants returned to their usual diets for four weeks, then switched to the alternate regimen for another 16 weeks.

The researchers discovered that the low-fat vegan diet produced more significant weight loss. The team used the Plant-Based Diet Index (PDI) to evaluate the impact of plant-based food consumption on weight. The PDI measured overall plant-based intake, while the hPDI tracked healthy plant foods, and the uPDI reflected less healthy plant foods. Healthy options included fruits, vegetables, whole grains, nuts, legumes, oils, coffee, and tea, whereas less healthy choices encompassed potatoes, sweets, fruit juice, sugary drinks, and refined grains.

Results showed that participants PDI scores increased on the vegan diet but remained largely stable on the Mediterranean plan. Both diets raised hPDI scores, while uPDI scores dropped on the Mediterranean diet but rose with the vegan diet even though the vegan group experienced more weight loss.

The researchers noted that avoiding animal products likely drove the increase in PDI scores. "Replacing animal products, even with less healthy plant-based foods, was linked to weight loss," the study stated. "Substituting plant-based foods for animal products, while reducing oils and nuts, may be an effective weight loss strategy. These foods are high in fiber, lower in calorie density, and have been shown to trigger glucagon-like peptide-1 (GLP-1) release, enhancing satiety."

Interestingly, GLP-1-based medications, such as Ozempic and Wegovy, have gained popularity for weight management. These drugs mimic the natural GLP-1 hormone, acting on receptors in the brain and gut to reduce hunger and prolong feelings of fullness.

Author: Sophia Brooks