Switching from animal products to plant-based alternatives, even ultra-processed ones like soy milk and vegan meat, may significantly boost weight loss, according to groundbreaking research by the Physicians Committee for Responsible Medicine. The study revealed that these plant-based foods, despite being categorized as ultra-processed, can lead to better weight management and overall health improvements.
The study sheds light on a surprising health benefit of processed plant-based options, challenging the negative perception surrounding ultra-processed foods. Traditionally, high-processed items rich in sugar, salt, and fat are linked to weight gain, obesity, and various illnesses. However, lead researcher Hana Kahleova emphasized the difference between processed animal products and their plant-based counterparts.
“Choosing a bagel over bacon for breakfast or a veggie burger instead of a hamburger for dinner could be the best decision if you aim to lose weight,” Kahleova explained. “Plant-based foods—even the ones considered processed like soy milk, vegan meat, and yogurt alternatives—can have transformative effects on weight and health.”
The study, published in the journal Nutrition & Metabolism, monitored participants who reduced their intake of animal products while incorporating more plant-based options. Those in the vegan group achieved an average weight loss of 5.9 kilograms, while the control group saw no significant change.
Researchers identified key predictors of weight loss, including reduced consumption of three types of animal products: processed (such as smoked fish), unprocessed or minimally processed (like beef, eggs, and milk), and ultra-processed (such as cheese, fried chicken, and sausages). The weight loss resulted from reduced calorie and fat intake, increased dietary fiber, and higher post-meal calorie burn.
Kahleova stressed the importance of integrating plant-based processed options into diets to combat chronic diseases. “Our findings demonstrate that foods like canned beans, cereal, and veggie burgers aren’t just convenient—they’re essential for fighting epidemics of diet-related conditions,” she noted.
This research underscores the evolving narrative around processed foods, particularly vegan products, providing both a practical and effective avenue for those seeking to improve their health and weight.
