Lose weight by eating more starch instead of meat?

People looking to lose weight often cut carbs from their diets and replace them with meat, but a new study suggests that eating more plant-based foods instead may lead to longer-term weight loss or maintenance.

A diet rich in fruits and vegetables, balanced in nutrients, is the healthiest way to eat.

People on low-carb diets that rely primarily on animal protein gain more weight over time than those who eat foods like non-starchy vegetables and whole grains, according to a study published in JAMA Network Open .

“Not all low-carb diets are equally effective for long-term weight management,” Qi Sun, PhD, associate professor in the department of nutrition at the Harvard School of Public Health, told the press.

People on a low-carb diet often limit starchy foods like bread, pasta, or starchy vegetables like potatoes and beans, and then get the calories their bodies need from foods rich in protein and fat.

Many studies have linked low-carb diets to rapid weight loss, but few have looked at how the eating plans affect weight over the long term.

“Our study goes beyond the simple question of ‘Carbs or no carbs?’ It dissects low-carb diets and provides insight into how the composition of these diets may affect health over years, not just weeks or months,” said Binkai Liu, a research assistant in the department of nutrition at Harvard University.

The relationship between weight and a low-carb, plant-based protein diet

The study, which collected data from 123,000 healthy health professionals, began in the 1970s and 1980s.

Study participants were between the ages of 25 and 65 and ate a low-carb diet. More than 80% of study participants were women and most were white.

Researchers analyzed reports that participants filled out every four years about their eating habits and weight. They then divided the participants into groups based on their eating patterns.

Researchers found a significant association between slower weight gain over the long term and diets that emphasized plant-based foods as well as healthy carbs and fats.

On the other hand, they found a link between diets high in animal products or refined carbohydrates and weight gain over time. This link was particularly strong among participants under 55, overweight, obese, or relatively sedentary.

"Our findings may change the way people think about popular low-carb diets, suggesting that public health initiatives should continue to promote dietary patterns that emphasize healthy foods such as whole grains, fruits, vegetables, and low-fat dairy products," Sun said.

"This study mirrors previous research that promotes healthy foods, including whole grains, fruits, vegetables, legumes, and other healthy foods when following a low-carb diet," Toby Amidor, a registered dietitian, told Health magazine.

Avocado, fish, berries... high in protein, low in starch are beneficial for people who want to lose weight - Illustration photo

Benefits of a plant-based diet

If you're on a low-carb diet, adding plant-based foods may be beneficial in preventing weight gain over the long term.

"Plant-based diets are rich in fiber, healthy fats, micronutrients, and phytochemicals that have antioxidant and anti-inflammatory effects," Sharon Palmer, author of "The Plant-Based Plan to Beat Diabetes," told Health magazine.

Much research has linked the Mediterranean diet, an eating pattern that emphasizes healthy fats and plant-based foods, not only to weight loss but also to many other health benefits, such as a reduced risk of heart disease, stroke, chronic diseases like diabetes and certain cancers.

Some studies suggest it may even boost brain health in older adults.

In fact, research has shown that adding small amounts of lean, minimally processed animal protein can help maintain a lean body mass index.

A 2015 study in the journal Food and Nutrition Research concluded that people who added poultry to a vegetable-rich diet had a lower risk of being overweight or obese. Furthermore, a 2019 study also found a link between fish consumption and a reduced risk of developing obesity.

It's important to note that incorporating some animal products into your diet does not negate the benefits of a plant-based diet and does not mean you won't be able to lose weight.

How to eat more healthy foods?

You might think of vegetables like broccoli, lettuce, and zucchini when you think of plant-based foods, but a low-carb plant-based diet is about more than just eating leafy greens and other non-starchy vegetables—although they are certainly nutritious options. There are plenty of foods to choose from.

Avocado : This fruit is low in carbs and high in healthy fats and fiber. Nuts: High in fiber, healthy fats, and relatively low in carbs.

Tofu : A high-protein, low-carb plant food that can be added to a variety of dishes.

Low-carb fruits: Berries, plums, peaches, and apricots are all relatively low-carb fruits that you can enjoy in moderation.

Some people may need to avoid goitrogenic foods in their diet, such as people with thyroid disorders who may need to limit their intake of goitrogenic foods like raw cruciferous vegetables.

You can also find ways to plan your meals so you don't miss out on essential nutrients found primarily in animal protein: vitamin B12, iron, calcium, and omega-3 fatty acids.

Source: https://tuoitre.vn/giam-can-bang-cach-an-nhieu-tinh-bot-thay-cho-thit-20250123090427038.htm