Boost Weight Loss and Heart Health with More Raw Vegetables

 

Eating more raw vegetables may help weight loss, reduce heart disease risk

The research team looked at 24 studies on plant-based diets and weight loss, analyzing data from 2,223 people aged 18 to 82 who followed diet periods ranging from 2 to 96 weeks. They found that the benefits of a plant-based diet increase over time. 

Participants who followed a strict vegan diet experienced the most weight loss, but the amount was not as great as those who continued to consume dairy products and eggs. 

However, studies with a higher intake of raw vegetables showed the strongest associations with reduced risk of obesity and heart disease. 

Although randomized controlled trials cannot conclusively prove that eating raw vegetables directly leads to improved health, the researchers conducted a second analysis using Mendelian randomization, a method well-suited to understanding causal relationships that identify health conditions. 

By analyzing genetic data from public databases, the research team identified genetic variants associated with factors such as a plant-based diet and vegetable intake. The analysis suggested that the observed weight loss was due to eating more raw vegetables, not genetic predisposition.  

Raw vegetables contain anti-inflammatory components 

The researchers point out that raw vegetables contain compounds such as phytosterols and unsaturated fats that help lower blood cholesterol levels. 

They also highlight substances such as tocopherols, ascorbates, carotenoids, saponins, and flavonoids that have anti-inflammatory and antioxidant properties. 

Increasing your intake of raw vegetables improves your health, but it is important to avoid a completely raw, plant-based approach  as it may lead to nutrient deficiencies. 

The researchers' key message from these studies is therefore to focus on incorporating more vegetables into your diet rather than adopting a strict vegan lifestyle.  Two experts  not involved in the study spoke to Medical News Today. 

"We can expect to see more discussion about plant-based nutrition," said Haley Bischoff, RDN, LD, a certified plant-based nutritionist and owner of Loht's Nutrition in Las Vegas. 

 "There's nothing in this inquire about paper that seem be considered 'causal,' but the potential or relationship between a plant-based slim down and positive wellbeing impacts ought to be compelling sufficient," Bischoff clarified.