THAT’S NUTS! A handful of nuts a day cuts blood pressure risk by a quarter, new study finds

Date: 04 September 2026 

It costs pennies, fits in your palm and could be one of the easiest things you do for your heart. Scientists who pooled data on more than 143,000 people say a daily handful of nuts is linked to a significantly lower risk of high blood pressure – the nation’s number one metabolic killer.

A cheap daily handful of nuts is one of the simplest – and most affordable – things you do for your heart, according to major new research.

Now scientists that have pooled data on more than 143,000 people say a daily handful of nuts is linked to a significantly lower risk of high blood pressure – the UK’s number one metabolic killer.

Those who are exceptionally nutty about nuts are around 16% less likely to develop high blood pressure than those who eat the least, experts found after tracking over 20,000 cases.

A daily handful, about 28 grams, about the size which fits in your palm, was linked to roughly a 20% lower risk of high blood pressure.

But the sweet spot comes at around 30 to 35 grams a day, where the risk is a quarter lower.

But piling your plate still higher didn’t add much extra benefit, so there’s no need to overdo it.

High blood pressure affects more than 1.4 billion people worldwide and is the leading driver of heart attacks, strokes and kidney disease  often with no symptoms until it’s too late. With the weekly shop still squeezing budgets, it makes the new study a rare piece of health advice that won’t stretch the purse strings.

At a time when the nation’s health headlines are dominated by pricey weight-loss jabs, it’s a reminder that some of the simplest tools for a healthier heart might already be sitting in the kitchen cupboard – no prescription required.

So what’s going on?

Nuts are packed with heart-friendly unsaturated fats, fibre, potassium and natural plant compounds. They’re also rich in an amino acid the body turns into nitric oxide – a natural chemical that relaxes and widens blood vessels, taking the pressure off. And despite being calorie-dense, nuts are actually linked to lower rates of obesity, another major cause of high blood pressure.

The simplest way in? Swap your mid-afternoon crisps or a biscuit for a small handful of unsalted nuts. Unsalted is the key word… the studies couldn’t tell salted and unsalted apart, and too much salt pushes blood pressure the wrong way, so plain nuts are the way to go.

Michael Metoudi, Registered Dietitian & Research Scientist said,

“These findings as a whole are really encouraging, especially from a public health perspective considering the staggering rise in rates of high blood pressure. This research is  an important addition to the existing evidence supporting the health benefits of eating nuts and reinforces the rationale for increasing daily intake”.

The researchers, writing in the British Journal of Nutrition, rated the strength of the evidence as “probable” – a solid grade for this kind of study, though not cast-iron proof. Because the studies tracked people’s real-life habits rather than testing nuts in a lab, they can’t say for certain that the nuts alone did the trick.

Still, the advice lines up with what heart experts already say. Both the American Heart Association and European heart doctors recommend nuts as part of a healthy diet – alongside plenty of fruit, veg, whole grains and beans.

The takeaway – you don’t need a supplement, a punishing fad diet or a pricey subscription. A daily handful of plain nuts – almonds, walnuts, cashews, whatever you fancy – could be a cheap, easy win your heart will thank you for.

Notes for editors:

Plant-Based Health Professionals UK is a non-profit organisation dedicated to improving human and planetary health through evidence-based whole-food plant-based nutrition and lifestyle medicine. By educating healthcare professionals and the public, it supports the prevention and management of chronic disease while recognising the interconnected health of people, animals, and the environment.

Research: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nut-consumption-and-the-risk-of-hypertension-a-systematic-review-and-dose-response-metaanalysis-of-prospective-studies/F598AFD9FD35B00A41A428C9D65F2C14

Journal: British Journal of Nutrition

For more information please e-mail: media@pbhp.uk

Lifestyle Medicine in Everyday Secondary Care

Tuesday 13 October 2026, 12noon to 1pm BST London (online)

How can lifestyle medicine become part of routine secondary care, without the need for a dedicated lifestyle medicine clinic? Respiratory consultant Dr Laura-Jane Smith shares practical ways to weave lifestyle medicine into everyday consultations and clinical practice.

Not a member? Please join us here.

Review of the plant-based nutrition and lifestyle medicine news August 2026

This month I cover evidence on diet and kidney health, ultra-processed plant-based diets, nutrition & GLP-1 medications, healthy habits for brain & heart health PLUS the looming food security crisis.

Meat-free diets reduce the risk of kidney disease

Studies on plant-based diets have consistently shown benefits for kidney health. This is likely to be because plant-based diets reduce the risk of the main risk factors that lead to chronic kidney disease (CKD), namely high blood pressure and type 2 diabetes and also beneficial impacts on the gut microbiome.

This new analysis from the UK Biobank study analysed the risk of CKD according to diet pattern. The study included 416,584 participants who were classified into five dietary groups: high meat eaters, low meat eaters, poultry eaters, pescatarians, and vegetarians. The vegetarian group included a small number of vegans (367).

During the almost 13 years of follow-up, 23,084 participants developed CKD among them 90% had normal kidney function at baseline, while 3% and 7% had CKD stage 1 and 2, respectively. The risk of developing CKD was higher in people with a high BMI and with type 2 diabetes. Participants following a vegetarian diet were more likely to be female, younger, have a lower BMI, a higher baseline eGFR (better kidney function), and a higher educational attainment compared to high meat eaters. Compared to high meat eaters, vegetarians had a 19% lower risk of developing CKD. Other diet groups had a marginal reduction in risk compared to high meat eaters.

These results are in line with previous findings and also support the fact that plant-based diets are recommended in guidance for prevention and management of CKD. Numerous potential mechanisms are likely to explain these findings. Plant-based diets result in higher fibre intake, a more favourable macro and micro-nutrients intake (higher potassium, lower phosphate) and healthier gut microbiome. The authors of this new study recognise that despite the evidence, clinical practice has been slow to adapt due to outdated concerns regarding potassium, phosphorus, or protein quality.

We are pleased to have collaborated with the BDA renal specialist group to create three factsheets – for people with CKD, on dialysis and with a transplant. You can also listen to this excellent episode of the In a Nutshell podcast, which shares the story of Cade Morant who has had a kidney transplant and has benefited greatly from adopting a plant-based diet.

Concerns about ultra-processed foods in a plant-based diet are overstated.

Another hugely useful analysis from the UK Biobank study, which included 124,836 participants aged 40–70 years. The main study question was whether the ultra-processed food (UPF) content of a plant-based diet impacted health outcomes, specifically risk of cardiovascular disease (CVD), type 2 diabetes, cancer and mortality. The researchers examined the impact of a healthy and unhealthy plant-based diet, as defined by the plant-based diet index, and assessed whether these diet patterns were high or low in UPFs. Prior studies from this research group have already shown that a healthy plant-based diet significantly reduces the risk of chronic diseases and mortality.

The results showed that regardless of UPF content, adherence to a more plant-based diet was associated with a lower risk of mortality, type 2 diabetes and CVD. The associations were slightly stronger when the plant-based diet was low in UPFs. There was no association with cancer risk, other than with adherence to an unhealthy plant-based, which increased the risk of cancer.

Regarding individual foods, higher intakes of fruit, vegetables, nuts, tea/coffee, and fish/seafood were associated with lower all-cause mortality and type 2 diabetes. Fruit, legumes, and vegetarian protein alternatives were linked to lower cancer incidence. Whole grain intake was inversely associated with type 2 diabetes risk and all-cause mortality.

Higher intakes of refined grains, potatoes (particularly when contributing from UPFs), and sugar-sweetened beverages were associated with higher risks of mortality, type 2 diabetes and CVD. Higher meat intake was associated with higher risk of type 2 diabetes regardless of processing level and with higher CVD risk when consumed primarily as low-UPF foods. Higher animal fat intake was associated with higher CVD risk. No significant associations were found for fruit juice, sweets/desserts, eggs, or other miscellaneous animal-based foods.

Overall, the results suggest that the nutrient profile of a food is more important than the degree of processing. In the context of a plant-based diet, the benefits to health are apparent regardless of the UPF content. Some UPFs, such as those made from whole grains, fortified plant drinks and meat-alternatives, can be included as part of an overall healthy plant-based dietary pattern.

Interestingly, a pre-print paper has been made available that proposes guidelines for manufacturers to reformulate plant-based meat alternatives to a consistent, healthy standard. Researchers propose minimum and maximum standards for protein, energy density, fibre salt, sugar, saturated fat, iron and vitamin B12. If adopted, this could support a healthier transition away from eating meat.

Healthy lifestyle behaviours support better cardiovascular health

Elevated blood cholesterol (or more accurately, elevated apoB-containing lipoprotein) is the key driver of atherosclerotic CVD, which remains the leading cause of death globally. LDL-cholesterol is the most commonly measured biomarker and is a key modifiable risk factor. A new report from the Global Burden of Disease finds that elevated LDL-cholesterol results in 3.6 million deaths (6% of global mortality) and 90.7 million years spent in ill health (3.2% of disability adjusted life years). One-third of the global LDL-C burden is in India and China. Despite progress in managing CVD risk factors, because of population growth and ageing, global burden has risen and mainly shouldered by middle-income countries.

This brings me onto highlighting the results of the CENTURY (Comprehensive LifEstyle ModificatioN, Optimal Pharmacological Treatment and Utilizing PET Imaging for Quantifying and Managing Stable CoronaRy ArterY Disease) trial. This randomised study in people with chronic but stable coronary artery disease aimed to test the impact of a combined approach to management. That is, intensive healthy lifestyle modification strategy, maximal medical treatment of all risk factors and coronary intervention (stents reserved for severely reduced coronary flow capacity, guided by PET scan.

1028 people were randomised and followed the assigned protocol for 5 years and then followed up for a further 11 years. The lifestyle intervention included personalised dietary modification in line with a heart healthy diet, weight management and exercise regimens. A multi-disciplinary team of professionals, trained specifically for the study, managed each patient over 1.5–2 hours per clinic visit every 2 to 6 months. The frequency of visits was determined by adherence to the intervention and review of biomarker data. These sessions were reinforced by 24/7 on-call access to a member of the trials team.

The results showed that the intervention reduced death by 42.7%, death, myocardial infarction by 37%, revascularisation by 35.1% and MACE (major adverse cardiovascular events) by 31.4% compared to standard care with benefits extending beyond the study period.

This study demonstrates the power of combining lifestyle medicine interventions alongside standard pharmaceutical and surgical treatments for improving health outcomes in coronary heart disease. In people with established diseases, the lifestyle intervention needs to be suitably intensive to have the desired impact.

Lifestyle interventions are effective for maintaining brain health

One of the most well-known lifestyle intervention study in people with cognitive impairment is the Finnish Geriatric Intervention Study to Prevent Cognitive Impairment and Disability (FINGER) study. This examined the effects of a two-year comprehensive lifestyle intervention in 1,269 adults (60-77 years old) who were at high risk of cognitive decline. The intervention group received the following intervention: a diet intervention based on the Finnish Nutrition Recommendations (emphasises whole plant foods and minimises animal-derived and processed foods), regular aerobic exercise and resistance training, cognitively challenging computer programmes, and intensive management of metabolic and vascular risk factors. The control group received standard care (simply advice to eat healthily and exercise). After 2 years, the intervention group had a significantly higher score in overall cognitive performance.

Twenty years later, we have the report of a similar intervention conducted in 11 Latin American countries. The LatAm-FINGERS Initiative for Cognitive Change study aimed to investigate the feasibility of a culturally adapted, multi-domain, systematic lifestyle intervention and its effects on global cognitive function in at-risk older adults (aged 60–77 years).

The intervention included, dietary counselling and support based on the Mediterranean- Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) diet. This dietary pattern emphasises plant-based foods, especially leafy greens, whole grains, beans, nuts and berries, but also allows for the inclusion of animal-sourced foods. Physical activity was intended on four days per week, including warm up and cool down, coordination and balance, stretching, strength training, aerobic exercise, and relaxation. There was computer-based cognitive training four times per week and management of CVD risk factors

The study randomised 1065 participants, 75% of whom were women. Compared to regular health advice, the study demonstrated that a 2-year systematic multidomain lifestyle intervention improved global cognition, episodic memory, executive function, and processing speed in older adults at risk of cognitive decline.

Given that the burden of dementia is rising fastest in low and middle-income, this study provides actionable evidence that could be scaled to try and support better brain health with ageing.

Another prior study to know about is the Alzheimer’s Association U.S. Study to Protect Brain Health Through Lifestyle Intervention to Reduce Risk (U.S. POINTER). This was a two-year randomised clinical trial, which included 2111 participants, and evaluated whether lifestyle interventions that simultaneously targeted many risk factors could protect cognitive function in older adults who were at increased risk for cognitive decline. The results showed that the combination of regular physical activity, improved nutrition (MIND diet), cognitive and social challenge, and health monitoring improved cognitive function in diverse populations in communities across the United States.

Nutrition support for people on weight loss medications

The efficacy of GLP-1 receptor agonists and dual GLP-1–GIP receptor agonists have revolutionised the treatment of people living with obesity. However, it has become clear that supportive care measures are just as important as the medications themselves for longer term health outcomes. Regarding nutrition, nutrient intake needs to be maintained despite a reduced appetite in order to prevent malnutrition. Protein intake needs to be higher than general recommendations. Gastrointestinal side effects need to be managed. Physical activity, especially resistance exercise is important too. There have been several consensus statements already published. This new one comes from European specialist societies.

What is interesting about all the recent recommendations is that a plant-based diet makes a very good option for people on weight loss medications. This is because plant-based diets are high in nutrients, including fibre, and can help combat concerns about micronutrient deficiency. They can easily be designed to meet higher protein intakes of 1-1.5g/kg, with the inclusion of soya-based protein powders if protein supplementation is needed. They are a source of healthy fats if nuts, avocado and extra-virgin olive oil are included. They can also help combat some of the gastrointestinal side effects e.g. fibre for constipation, low-fat foods for nausea and reflux.

A new opinion piece makes just this case in an article called, ‘The Pharmacological Window Hypothesis: How Emerging Obesity Medications May Realize Decades of Plant-Forward Dietary Recommendations’. The authors argue that the reduction in ‘food noise’ whilst on the medications is the right opportunity to support the adoption of healthier food behaviours. There is some evidence that cravings for less healthy foods are diminished, whilst desire for healthier foods, such as fruit and vegetables emerges. Given that the ideal scenario is for people to be able to stop the medication once the desired weight loss has been achieved, using the medication period to foster healthy and sustainable food behaviours makes a lot of sense. Plant-based diets also have the benefit of supporting better cardiometabolic health, gut health and reducing the risk of cancer, which would be expected to lead to improved long-term health outcomes.

An excellent guide to plant-based nutrition whilst on weight-loss medication has been written by Proveg International.

Food security and shifting food behaviours

Food security is at the forefront of people’s minds. The UK has now had five heat waves this year and most of the country is in a drought. Crop yields are significantly lower than expected, grass to feed farm animals is not growing and winter food stores are already being used up. Cows are producing less milk in the heat, the health of pigs and chickens in animal factories is even more horrendous and fishes are adversely affected in warmer waters. Fruit and vegetables that the UK grow are smaller in size and there are concerns that nutrient density of crops is being adversely affected. The rest of the world is also facing similar challenges, compounded by the continues geopolitical situation. An excellent new report from the Food Foundation highlights how underinvestment in horticulture has meant we rely heavily on imported fruit and vegetables, further threatening food security. At the same time, the UK does not have any food reserves. This makes collapse of the UK food system a real and present threat.

What are the potential solutions? As soon as possible the UK and globally need to shift to a food system that prioritises horticulture and the production of fruit, vegetables, whole grains, legumes, nuts and seeds. Currently, 50% of crops grown are fed to animals and most of these calories are then lost. For every 100 calories of grain fed to animals, only 3 to 25 calories return as meat, milk or eggs. If we moved away from raising animals for food, we could reduce food-related greenhouse gas emission by 60% and in the UK, free up land almost the size of Scotland. This would provide us with more land to return to nature, to restore biodiversity and to store carbon.

Professor Paul Behrens is a leading academic in the UK whose research centres on food systems. His work confirms the need to transition to a plant-based food system. His prior research published in 2022 showed that if the UK and Europe adopted the Planetary Health Diet (mostly plant-based), this would not only benefit planetary and human health but could also help absorb interruptions in the international food supply resulting from the Ukraine-Russia war. It would also result in reduced fertilizer use, water consumption and GHG emissions whilst increasing carbon sequestration.

Prof Behren’s latest paper examines where in the food system long-term carbon and biodiversity losses are occurring. The study demonstrates animal-sourced foods drive 59% of carbon and 71% of biodiversity losses associated with global food production. Beef and dairy production alone accounts for 41% of the biodiversity damage and 29% of total carbon loss because of the huge amounts of land required. These losses are concentrated on just one-third of the World’s farmland.

I wholeheartedly agree that farmers are central to this food system transition and the Government needs to support them. But the latest announcement by the UK Government falls short by not clearly articulating what needs to happen to build back food security and resilience. We do not need to keep ‘livestock fed’. We need to support farmers to transition into horticulture production and restore farmland back to nature.

We can match support for horticultural farming with increased demand for plant-based foods, just like the Danish have done in their Plant-Based Action Plan. We know that choice architecture and behavioural nudges can support people to choose more plant-based meals. A useful randomised cluster study validating this approach was able to show that increasing the availability of vegetarian meals served in seven canteens increased the likelihood of selecting a vegetarian meal by 41%, There were environmental benefits (reduction in per meal greenhouse gas emissions) and improved nutritional quality of meals (reduction in saturated fat, salt and calories of vegetarian dishes) without any detrimental effect on business-related outcomes such as meals sold, dinner satisfaction, food waste and income.

The myth that healthy plant-based diets are more expensive is once again dispelled by a new study by Madre Brava. Their report finds that transitioning to the Planetary Health Diet (in Germany) would save consumers over £1000 per year. As food prices in general continue to rise, due to climate change disruption and geopolitical unrest, prior research from Madre Brava shows that the gap in price between meat and beans in the UK has widened, making plant sources of protein the most economical choice.

Be sure to be prepared for continued food system disruption and keep extra supplies at home. The best foods to store are dried whole grains and beans and tinned/frozen fruit and vegetables.

Please follow my organisation ‘plant-based health professionals UK’ on Instagram @plantbasedhealthprofessionals and facebook. You can support our work by joining as a member or making a donation via the website.

World Food Day Webinar on Sustainable Catering

Monday 12th October 12.30-2pm GMT+1

Learn about the relationship between food, health and climate change and how you can help this World Food Day.

Join the UK Health Alliance on Climate Change (UKHACC) and Plant-Based Health Professionals UK (PBHP UK) to learn more about the latest research on what’s needed to make diets good for health and good for the planet.

In this interactive webinar we’ll explore how healthcare organisations are adopting sustainable catering, the barriers to progress and how healthcare professionals can overcome these.

Global Healthy Hospital Network Webinar

Wednesday 9th December 2026, 4-5pm GMT

Healthy, Sustainable Hospital Food: Examples from Czech Republic and Canada.

To join, you first must join PANCO as per instructions on this page: plantbasedhealthprofessionals.com/global-healthy-hospital-food-network

Benefits of eating more beans

By Isabelle Sadler, Research Assistant at Plant-Based Health Professionals UK

This article explores why beans deserve a place on our plates, how they can support our health, why they’re one of the most environmentally friendly protein sources available, and simple ways to enjoy more of them every day.

What is a bean?

Beans belong to the legume family, meaning they grow in pods. They are one type of pulse – the dried edible seeds of legumes – alongside chickpeas, lentils and dried peas. Pulses have been dietary staples across the world for thousands of years and remain central to many traditional cuisines.

The world of beans extends far beyond the UK’s beloved baked bean. It is estimated that there are over 400 varieties of dry beans grown globally, with around 20 commonly available in UK supermarkets. Popular varieties include kidney beans, cannellini beans, butter beans, black beans, borlotti beans, haricot beans and fava (broad) beans.

Beans are delicious and nutrient-dense

Beans are nutrient-dense: meaning they’re packed with nutrients for relatively few calories.

They are a great source of plant protein. Regardless of dietary pattern, current dietary guidance encourages us to eat more plant-derived proteins, both for health and environmental reasons. This includes the UK Eatwell Guide, which recommends consumption of 80 g/day of pulses as protein sources, which also contributes one portion to the five a day recommendation! Unlike many animal protein sources, beans provide protein alongside fibre, vitamins, minerals and phytochemicals, while naturally being low in saturated fat and containing no cholesterol.

One of beans’ greatest nutritional strengths is their fibre content. Most adults in the UK consume considerably less fibre than the recommended 30 g per day, and beans offer one of the easiest ways to increase intake. The fibre found in beans supports digestive health, helps lower cholesterol, slows the absorption of glucose after meals and promotes satiety, helping us feel fuller for longer.

While nutritional content can vary slightly by variety, beans and other pulses are a rich source of folate, thiamine, riboflavin, vitamin B6, niacin, iron, zinc, magnesium and potassium. They also provide zinc, copper, manganese, selenium, and vitamins E and K.

Beans are also an excellent source of polyphenols and other antioxidants, which help protect our cells from oxidative stress and contribute to many of their health benefits.

Health benefits of beans

Heart health and cholesterol lowering effects of beans

Regular bean consumption has been linked to reductions in LDL-cholesterol, and they can contribute to the prevention of cardiovascular diseases. A comprehensive 2026 systematic review and meta-analysis found that across 28 trials, bean consumption resulted in a significant reduction in LDL-cholesterol. Trials including chickpeas, mixed pulses and legumes showed similar benefits.

The same review also found that bean consumption resulted in significant reductions in non-HDL cholesterol and apolipoprotein B (apoB), a marker that reflects the total number of cholesterol-containing particles capable of causing atherosclerosis. Lower apoB concentrations are associated with a reduced risk of cardiovascular disease.

Hypertension is a leading driver of cardiovascular disease. Higher legume consumption has also been associated with lower odds of developing hypertension in a UK population. In a 2026 systematic review and dose-response, meta-analysis, higher legume consumption, including soya, was associated with a reduced risk of developing hypertension, with 170g per day being the optimal intake.

Healthy weight management

Eating more beans may also support healthy weight management.

A 2026 meta-analysis of 36 clinical trials found that regularly consuming beans and peas was associated with significant reductions in waist circumference, body fat, and body weight. While no significant changes were seen in body mass index (BMI), reductions in waist circumference and body fat suggest that beans and peas may improve body composition even when BMI remains unchanged.

The greatest benefits were seen in studies lasting longer than eight weeks, indicating that regular, long-term consumption is likely to be most effective.

Several characteristics of beans may explain these effects. Their high fibre and protein content slows digestion and increases feelings of fullness, helping to naturally reduce overall energy intake. Beans also contain resistant starch, polyphenols and the amino acid L-arginine, all of which may contribute to healthier body composition.

Gut health

Beans are among the best foods we can eat to support a healthy gut microbiome and likely to be one of the main reasons why people eating plant-based diets consistently show evidence of better gut health.

In one trial including 55 participants with obesity and a history of colorectal neoplasia, 8-weeks of regular bean consumption increased beneficial gut bacteria and improved microbial diversity, both of which are increasingly recognised as important contributors to overall health.

As previously mentioned, beans are rich in different types of fibre, including resistant starch, which is a type of carbohydrate that is fermented by beneficial bacteria in the large intestine. This fermentation produces short-chain fatty acids, including butyrate, which provide energy for the cells lining the colon, help maintain the gut barrier and play an important role in regulating inflammation.

Beans are also rich in non-digestible oligosaccharides, compounds that reach the colon intact and have been shown to stimulate the growth of beneficial gut bacteria, while constraining pathogens to support immune function and reducing inflammation.

The fibre in beans also supports bowel regularity and contributes to long-term digestive health.

Other health benefits of beans

The benefits of beans extend beyond heart health and weight management. Thanks, in part, to their high fibre content and naturally low glycaemic index (GI), beans cause a slower rise in blood sugar after meals, helping to improve blood glucose control. In a Danish study, replacing unprocessed red meat with beans and other pulses was associated with a reduced risk of colorectal cancer, type 2 diabetes and ischaemic heart disease. A 2024 network of case-control studies also found that consuming just one serving of legumes daily was associated with a 21% lower risk of colorectal cancer.

Why beans are good for the planet

Beans are not only good for our health, they are also one of the most sustainable protein sources available.

Compared with animal proteins, producing beans requires substantially less land and water while generating far fewer greenhouse gas emissions.

Many legumes also improve soil health through nitrogen fixation, a natural process in which specialised bacteria convert nitrogen from the air into forms plants can use. This reduces the need for synthetic nitrogen fertilisers, lowering environmental impacts while improving soil fertility for future crops.

Buying British-grown beans

Although many beans are imported to the UK, interest in British-grown pulses is growing. Choosing UK-grown beans can help support local farmers, improve crop diversity and reduce transport emissions.

Companies such as Hodmedod’s have helped reintroduce a wide range of British-grown beans and pulses, making it easier than ever to buy locally produced legumes.

How to eat more beans

Beans are incredibly versatile, which means there are plenty of different ways to add more into your diet, here are just a few ideas:

• Blend softer beans such as butter beans or cannellini beans into pasta sauces for a naturally creamy texture without cream.
• Swap out some potato in your mashed potato to create a butter bean mash.
• Add kidney beans or black beans to chilli, tacos and burritos.
• Stir chickpeas into curries, salads or roasted vegetable dishes.
• Add cannellini or butter beans to soups and stews.
• Swap half the meat in recipes such as Bolognese or cottage pie for lentils or beans.
• Mash beans with herbs, garlic and lemon for a quick sandwich filling or dip.
• Roast chickpeas with herbs and spices for a crunchy snack.
• Use silken tofu (made from soya beans) to create creamy desserts such as chocolate mousse or smoothies.
• Try making your own bean burgers and falafels, or you can buy them premade
• Experiment with new recipes from different cuisines that where beans are the star of the show, such as Fagioli all’uccelletto (Tuscan baked beans), Gigantes plaki (from Greece, great served with bread), and Ful Mudammas (Egyptian Fava Beans)

Check out a variety of bean-based recipes on the following websites: Hodmedod’s, Veg Power and Bold Bean Co.

Help people eat more beans!

If you’re a nutrition professional or work in a sector such as public health, policy, or food industry, you could be part of the campaign that aims to double bean consumption by 2028, check it out here and here.

Summary

• Beans are rich in plant protein, fibre, vitamins and minerals, while being low in saturated fat.
• Regular bean consumption supports heart health and can help lower cholesterol.
• Their high fibre and protein content promotes fullness and can support healthy weight management.
• Beans nourish beneficial gut bacteria and support digestive health.
• Their low glycaemic index helps regulate blood sugar levels.
• Add beans to soups, salads, stews and pasta sauces for an easy nutrition boost.
• Blend butter beans or cannellini beans into sauces for a creamy texture.
• Roast chickpeas for a healthy snack or mash beans into sandwich fillings and dips.
• Experiment with different varieties, such as kidney, butter, cannellini and black beans, in everyday meals.

Global Healthy Hospital Network webinar

Wednesday 9th September, 4-5pm BST

To join, you first must join PANCO as per instructions on this page: plantbasedhealthprofessionals.com/global-healthy-hospital-food-network

Members Journal Club

Members are invited to join our member-led journal club. These sessions are aimed at healthcare professionals but all are welcome to join. Alternate months, an interesting scientific paper on nutrition, lifestyle medicine or planetary health will be presented by a PBHP UK member and then opened up for discussion. The session will last for a maximum of an hour.

Wednesday 30th September 2026 6-7pm BST

Topic: Diet and inflammatory bowel disease Led by member and Consultant Gastroenterologist Dr Sukdev Singh

Not a member? Please join us here.

Review of the plant-based nutrition and lifestyle medicine news July 2026

This month I cover a new report on obesity and the food environment, guidance on prevention of dementia, physical activity recommendations, plus more evidence for eating plants and drinking coffee!

Food and Weight Management: Fixing the food environment

To address overweight and obesity in the UK, we must address the unhealthy food environment, according to this new report from the Health and Social Care Committee. Obesity is not a personal failure but is a consequence of many factors that are usually outside the control of the individual. There is plenty of evidence to show that food environments, including supermarkets, fast food outlets and advertising, influence are dietary behaviours. In addition, calorie for calorie, unhealthy foods are cheaper than healthy ones.

The report makes a number of recommendations to encourage healthier diets.

• Implementation of the 2018 nutrient profiling model to support people to identify less healthy foods and drinks. You can learn more about this by listening to the In a Nutshell Podcast.
• Mandatory healthy sales reporting with target set for supermarkets. We would also add that reporting of plant versus animal protein sales should be included as recommended in the 10 Point Plan policy briefing.
• Requirement for large businesses to report on the price promotions it offers, specifically the percentage of such promotions on healthier foods like fruits and vegetables.
• Update and promote the healthy start scheme to ensure all children benefit.
• Support more community projects to support access and uptake of healthier diets. The work of the Alexandra Rose Charity is an example of the positive impact that making fruit and vegetables accessible to those most in need can have on health.
• Introduce mandatory front-of-pack labelling.
• Incentivise reformulation of products to remove sugar, salt and fat and increase fibre.
• Support local authorities to use planning systems to improve local food environments, including refusing planning permission to fast food outlets that serve unhealthy meals.
• Overhaul advertising to promote healthy foods.
• Prioritise health in food policy and ensure that the enforcement of healthy food environments is properly resourced.
• Address the oversized influence of the food industry. Read my article on this topic here.

The document provides a blueprint for Government on evidence-based action it can take to support healthier diets for all. The question now is, will they listen and will they act.

In my view, healthcare should be leading by example. At the moment, hospital food environments are no different to the high street, with retail outlets and staff canteens selling foods high in sugar, salt and saturated fat. Hospitals serve meals with processed meat and there is little to no promotion of healthier, fibre-rich meals.

A reminder of why the work of the Plants First Healthcare Coalition is so important.

Modifiable risk factors for ischaemic heart disease in the US

Cardiovascular diseases remain the main cause of ill health and death globally. This updated analysis from the GBD provides data on modifiable risk factors that are responsible for ischaemic heart disease (IHD) in the US in 2023. These data are also relevant for other high-income countries. Although deaths from IHD have decreased, people are living longer in ill health.

High systolic blood pressure (SBP), dietary risks, and high low-density lipoprotein cholesterol (LDL-C) were the leading risk factors for IHD, accounting for 47.2%, 38.6% and 28.5% of IHD deaths, respectively. Elevated fasting glucose and high body mass index continue to rise in prevalence as risk factors for IHD. Smoking and air pollution have decreased as in their impact on IHD mortality.

We have known for a long time now that ischaemic heart disease is preventable in the majority of people and can be significantly reduced even in people at higher genetic risk. The direct cause of IHD relates to elevated blood cholesterol and high circulating levels of atherogenic lipoproteins. These lipoproteins penetrate the wall of the coronary arteries and lead to atherosclerosis. This process is exacerbated by high blood pressure and high blood glucose, which both act to damage the endothelial lining of the coronary arteries.

Plant-rich diets (with or without fish) are an essential part of IHD prevention strategies as outlined in the 2026 dietary guidance from the American Heart Association. Read more about prevention of cardiovascular disease and about our research on diet and hypertension.

Dietary approaches for lipid management

During some informal conversations with colleagues, I learnt that many are not familiar with the Portfolio diet. Given its decades of robust evidence in cholesterol lowering and improving cardiovascular outcomes, it seems that we are missing a big opportunity in the UK. We know that one of the huge benefits of eating more plants and less animals is a healthier blood lipid profile.

Yet even I was surprised to see there were significant benefits for people with genetic hypercholesterolaemia

A new study reported in Nature tested the impact of a whole food plant-based (WFPB) diet in people with heterozygous familial hypercholesterolaemia, a genetic disorder that leads to elevated blood cholesterol and increasing the risk of atherosclerotic cardiovascular disease.

The study was a two-period, two-treatment, crossover, controlled feeding trial in 50 participants who were not on cholesterol-lowering medications. Each participants ate a standard American diet (SAD) or a WFPB diet separated by a wash out period. A WFPB diet was defined based on the 2019 Canadian dietary guidelines. All meals and drinks were provided and the diets were designed to be isocaloric and intended to maintain current participant weight. Of note, no phytosterols-fortified foods were included.

Compared to the SAD, the WFPB diet phase resulted in an 18% decrease in LDL-C, 15% reduction in ApoB, reductions in blood pressure and an overall 11.9% relative reduction in the estimated 10-year risk of CVD event. Compared to the SAD, the WFPB diet reduced intestinal cholesterol absorption, and improved perceived appetite sensations, meaning greater feelings of fullness and reduced appetite.

It’s worth noting that there was significant heterogeneity in response to the WFPB diet. Five participants achieved a greater than 30% reduction in LDL-C, whilst five had an increase in LDL-C levels on the WFPB compared to the SAD.

Overall, this study confirms that dietary approaches are an important tool for managing genetic hypercholesterolaemia and likely to have additional benefits for overall health.

Processed plant-based meat versus red meat.

There remains concern about plant-based diets being too ‘processed’ and therefore worsening health outcomes compared to a ‘natural’ meat-based diet. This narrative has been perpetuated by the meat industry, without scientific proof to support the claims.

Studies have actually shown the opposite. For example, the SWAP-Meat study from Stanford University compared Beyond meat products to organic, grass-fed meat from cows. The results showed that despite being classified as ultra-processed, the Beyond substitution led to a lowering of TMAO levels, the primary outcome, alongside reductions in LDL-C and body weight and without any negative impacts.

Of course this study was small and short, but it does suggest that processed plant-based meat alternatives could have benefits for health when compared to eating red meat

It is good to see this new study – the FOOD-1 trial – which replicates some of the previous findings. Forty-one participants were randomly assigned to a plant-based meat-supplemented, fully plant-based diet, with two portions of Beyond patties per day or a red-meat supplemented diet for 6 days and subsequently underwent cross-over. The primary end-point again was TMAO with a number of secondary end-points relating to cardiometabolic health.

The results showed that participants on the plant-based meat diet reduced TMAO and LDL-cholesterol levels, whilst there was a small but significant increase in body weight (0.6kg) and NTproBNP. The authors propose the rise in weight and NT-proBNP may have been due to the salt content of the Beyond products since the participants had a higher prevalence of CVD risk factors, compared to the SWAP-MEAT study.

Other things to note are that during the plant-based phase, participants were not meant to consume any other animal-derived foods, but some still did. The patties were well tolerated but more participants reported abdominal pain and diarrhea with the plant-based patties.

The overall take away is that plant-based meat alternatives may be better for health than red meat, however, there are always trade offs to consider. Ideally, red meat should be replaced by minimally processed plant protein sources such as legumes.

Read more about plant-based meat alternatives.

New WHO guidelines on reducing the risk of dementia

Dementia is a huge personal, community and societal issue with 57 million people globally living with dementia, 60% of whom are in low and middle-income countries. Pharmaceutical interventions have not lived up to their promise. The good news though is that 45% of dementia cases could be prevented or delayed by addressing modifiable risk factors.

This updated WHO guidance puts the evidence into action. Recommendations are essential the tenants of healthy living and include promoting healthy behaviours, preventing and managing chronic conditions and reducing exposure to environmental hazard. These include the following;

• Equitable access to lifestyle eduction and prioritising cognitive training and stimulation – meaning engaging in activities that use and stimulate the brain.
• Social activity and participation to prevent loneliness and isolation.
• Regular physical activity.
• Avoidance of alcohol and tobacco.
• Healthy diet.
• Prevention of overweight and obesity.
• Prevention and management of type 2 diabetes.
• Prevention and management of hypertension.
• Prevention and management of hearing loss and visual loss.
• Reduction in exposure to household and outdoor air pollution.

Specific dietary recommendations are centred round evidence-based dietary patterns include the Mediterranean, DASH (Dietary Approaches to Stop Hypertension) and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diets. The guideline states ‘These diets emphasize fruits, vegetables, whole grains, nuts and legumes, while limiting red meat, saturated fats and sugary foods’. Dietary supplementation is discouraged, rather a food-first approach encouraged.

Further support for eating more fibre-rich foods comes from an updated meta-analysis of observational studies including 222,108 participants from 16 cohorts and 10 countries. It finds that higher intakes of fruit and vegetables lowers the risk of dementia by 20%. Vegetable consumption had a slightly greater impact than fruit.

The WHO report is a very useful document for empowering healthcare providers and clinicians to embed lifestyle medicine into routine practice. Read our article on diet, lifestyle and brain health and use our factsheet on Alzheimer’s disease.

Plant-based meals in hospitals

This is a highly practical study that moves the discussion on plant-based hospital food from aspiration to implementation. Using a multidisciplinary co-creative process involving chefs, dietitians, clinicians, facilities teams and industry partners, the researchers developed 30 fully plant-based recipes combined into seven daily hospital menus. The aim was to produce meals that were nutritionally adequate, palatable, affordable, appropriately portioned and operationally feasible. The menus provided 90–97 g of protein per day, with all meals meeting the study’s threshold for essential amino-acid adequacy and estimated protein quality. Soya, lentils, oats, grains, nuts and seeds were the main protein sources, with soya drinks and pea-protein isolate used where needed to increase protein density without substantially increasing food volume.

The study offers a useful blueprint for hospitals because it brings together six essential criteria: protein quantity, protein quality, palatability, portion size, cost and feasibility. It also shows that plant-based hospital meals can be delivered within a realistic food budget, with daily ingredient costs of €10.50–€12.30. This creates opportunities for hospitals to introduce plant-based defaults, expand plant-rich menus and reduce reliance on animal protein without compromising clinical standards. The meals were also high in fibre, low in saturated fat and based largely on legumes, whole grains, fruits, vegetables, nuts and seeds, offering wider health and sustainability benefits.

However, there were important barriers. Breakfast and lunch were particularly difficult to make sufficiently high in protein without using fortified drinks or protein isolates. Larger portions may be poorly tolerated by patients with reduced appetite, nausea, fatigue or treatment-related symptoms, while some protein isolates had an unpleasant taste. The menus also relied heavily on soya, which is nutritionally useful but may be unsuitable for some patients and limits diversity. Importantly, the tasting was carried out by the expert group rather than by patients, so real-world acceptability and actual intake remain uncertain. The reported costs also excluded labour, preparation time, training and food waste.

The main nutritional concerns were calcium and vitamin B12. None of the menus met the calcium target and only one met the vitamin B12 target, highlighting the need for fortified products or supplementation. It is worth mentioning that the calcium target aimed for was more than 950mg per day, whereas in the UK, 700mg/day is considered adequate. Total protein intake was adequate, but some individual meals provided less than the intended 20 g, which may be relevant for older patients with anabolic resistance. Fibre intake was high at 39–54 g per day, which is beneficial for many people but may worsen satiety, bloating or gastrointestinal symptoms in acutely unwell patients.

Overall, this study should give hospitals confidence that high-protein plant-based meals are achievable, but success depends on dietetic oversight, culinary expertise, careful fortification and real-world testing of intake, acceptability and clinical outcomes.

New physical activity guidelines UK

The UK has updated its physical activity guidelines. We know that regular physical activity (PA) is essential for optimising both physical and mental health and wellbeing. PA is associated with lower risks of chronic conditions, including cardiovascular diseases, type 2 diabetes, cancer, dementia, depression and more.

The fundamentals of the guidance remain the same – 150 minutes of moderately intensity or 75 minutes of vigorous activity per week and strength training twice per week for adults and at least 60 minutes per week for children.

The key updated guidance for all stages of life are: stronger recommendations for strength exercises throughout the life course, including for those on GLP-1 medications; warnings about prolonged periods of sitting / sedentary behaviours; benefits of light activities, including everyday tasks such as gardening, shopping, housework; additional recommendations for balance exercises for prevention of falls and frailty in older adults.

There are some useful infographics to use in teaching and practice.

An interesting, large scale, pragmatic study enrolling 19,234 people found that five minute exercise snacks every hour during the working day is not only feasible and acceptable but improved psychosocial outcomes. So this may be a useful way to reduce sedentary behaviours.

Physical activity guidance also ties in nicely with a report from London School of Economics that presents their impact assessment of the Dose of Nature (DoN) Prescription randomised controlled study with data collected over 2.5 years and responses from 375+ participants. The study run by the charity DoN involved patients with a range of mental health conditions, referred by their GPs. The 8-week intervention involved an assessment with a DoN psychologist, who then matched the participant with a DoN guide. The intervention group were supported to participate in nature-based activities.

The results showed that the programme resulted in significant improvements in mental health and wellbeing, with reduction in anxiety and depression. There was significantly increased life satisfaction and the perceived worthwhileness of daily activities. Further analysis showed that improvements in social connectedness, belonging, and reduced loneliness partially explain the mental health benefits.

Importantly, the benefit-cost ratio was calculated at 8.3, meaning that the benefits of a DoN prescription are more than eight times greater than its costs. This suggests a high value-for-money.

Sustainable diets do not increase costs

This new study examined how Scotland could meet UK Climate Change Committee recommendations to achieve a 20% reduction in meat and dairy consumption by 2030 and a 35% reduction in meat by 2050 while maintaining nutrient sufficiency, supporting health and ensuring affordability.

The researchers used nationally representative dietary and health data from 3,447 Scottish adults aged 16 years and older, combined with data from foodDB, which contains price and environmental information for around 70,000 UK supermarket products. They modelled 33 different ways of achieving meat and dairy consumption and outcomes included intake of 54 nutrients, obesity, type 2 diabetes, cardiovascular disease, all-cause mortality, food costs, greenhouse-gas emissions, land and water use, and eutrophication.

The most effective strategy was not a uniform reduction across the population, but targeting people with the highest intake of red and processed meat. Reducing red meat to no more than 60g per day among high consumers could achieve the 2030 target, while a maximum of 31g per day could achieve the 2050 target. This approach generated greater health and environmental benefits than reducing all types of meat equally, with similar cost savings.

The modelled pathway with the greatest combined benefits reduced red meat to a maximum of 31 grams per day and dairy by 20%, without replacing the removed foods. Over ten years, this was estimated to prevent around 59,248 cases of type 2 diabetes, 18,595 cases of cardiovascular disease and 2,240 deaths, while reducing average BMI by 2.09 kg/m².

Environmental benefits were consistent. In the most effective pathway, greenhouse-gas emissions fell by 0.91 kgCO₂e per person per day, alongside reductions in land use, water use and eutrophication. Targeting high red-meat consumers was slightly more effective than applying a general reduction across all meat consumption.

Importantly, healthier and more sustainable diets were not more expensive. The most effective pathway reduced average food costs by around 41p per person per day, approximately £150 per year. Replacing meat with vegetables, beans or pulses retained modest savings, whereas oily fish was the only replacement associated with a significant increase in cost. Savings were similar in the most and least deprived groups.

The main nutritional concern related to reducing animal-sourced foods without appropriate replacement. Average intakes of protein, zinc, calcium, iodine and selenium fell, with dairy reduction particularly affecting calcium and iodine. However, in reality, when people remove foods from the diet this is usually replaced by something else. So swapping dairy with fortified plant-based alternatives can easily address concerns about nutrients such as calcium and iodine.

For those in clinical practice this is a useful study that allays fears about diet change not being possible in lower income households due to cost barriers. Modest changes can lead to both climate and health benefits. Replacing meat with beans is the best option for health and swapping dairy products for fortified soya drinks and foods can be affordable when choosing supermarket own brands.

It seems from another study in Nature Food, which analysed dietary intakes in 165 countries and across 72 socio-economic groups, that diets of highly educated urban men aged 15-34 is having the greatest environment impact. In contrast, rural women aged 35-54 with lower educational attainment are eating diets with the lowest environmental impact – half that of the highest impact group. The analysis also showed that higher quality, healthier diets consistently had a lower environmental impact. No surprises there since eating more plants and less animal-sourced foods is win win for people and planet.

Dr Marco Springmann has created a free online database that provided information on what people around the World are actually eating. The interactive tool will allow researchers to more accurately evaluate the health, environmental and economic impacts of global diets.

Thumbs up to coffee from the American Heart Association

A good news story to end. The American Heart Association has published a new scientific statement on caffeine and cardiovascular disease. Most of the studies on caffeine are in the context of drinking coffee. Different people metabolise caffeine at different speeds, so at an individual level, caffeine can have variable acute effects.

There is clear heterogeneity in the data on caffeine/coffee consumption and health outcomes. The overall conclusion of this review is that moderate caffeine or coffee consumption (up to 400 mg/d caffeine or ≈3–5 cups of coffee at 8 oz per cup) is safe for most adults and is associated with a lower risk of cardiovascular disease, including coronary heart disease, stroke, heart failure, and atrial fibrillation, as well as hypertension and type 2 diabetes. Habitual coffee consumption may also be linked with a reduction in premature mortality, with the lowest mortality risk observed at moderate levels of intake (2–4 cups/d). Similar benefits have been seen with consumption of decaffeinated coffee suggesting benefits of non-caffeine bioactive compounds in coffee.

Of course, coffee is not an essential component of a healthy diet, but if you enjoy it and you don’t get acute side effects, then you can be reassured that it does not cause harm and may even afford some health benefits.

See you back in August.

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Plant-based diets for maintaining a healthy weight

By Dr Shireen Kassam, Director of Plant-Based Health Professionals UK

Plant-based diets are a great way to maintain a healthy weight, and in doing so, can lead to significant reductions in the risk of chronic conditions associated with carrying excess body fat, particularly when this fat accumulates in body organs (visceral fat).

Overweight and obesity are at epidemic proportions with 1 in 8 people globally living with obesity. In the UK, around 65% of adults are either overweight or living with obesity, with rates higher in those living in deprived areas and in non-White ethnicities. Overweight and obesity also affects around 22-25% of children.

Living with overweight and obesity significantly increases the risk of common chronic conditions including cardiovascular diseases, type 2 diabetes, certain cancers, fatty liver diseases and arthritis, whilst also lowering life expectancy and adversely impacting quality of life.

Definition of overweight and obesity

The definition of obesity up till now has mainly been based on the body mass index (BMI). BMI is calculated as weight (kg) divided by [height (m)2] with normal considered as 18.5-24.9. The best health outcomes are associated with a BMI of 20-22. People from Asian, Middle Eastern, Black African and African–Caribbean backgrounds are prone to central adiposity, resulting in cardiometabolic conditions occurring at lower BMI levels, so a normal BMI is considered up to 22.9.

BMI is a useful tool for assessing overall health of populations, but on an individual level has been criticised as a flawed method of determining body fatness and hence health status because the measure does not distinguish between fat and muscle mass. To overcome these issues, two recent pieces of guidance – The Lancet Commission on obesity and the UK’s NICE guidance – recommend the use of anthropometric measurements, such as waist to height ratio, or waist circumference, alongside BMI.

Evidence supporting plant-based diets for weight management

The causes of overweight/obesity are numerous and multifactorial and the magnitude of the problem should not be underestimated. However, dietary behaviours are important for prevention and treatment. In general, diets high in meat, especially red meat, and ultra-processed foods, whilst low in fruit and vegetables are associated with an increased risk of overweight and obesity. In contrast, healthy plant-based diets are a very effective way of maintaining a healthy weight and losing weight if needed.

Observational studies have consistently shown that people eating diets centred on fruit, vegetables, whole grains, beans, nuts and seeds tend to have a healthier body weight. The greatest advantage is seen in people following a 100% plant-based or vegan diet. For example, in both the EPIC-Oxford study and the Adventist Health Study-2, vegans had the lowest BMI when compared to vegetarians, pescatarians and meat-eaters.

Combined data from the Nurses’ Health Studies and the Health Professionals Follow-up study show that consumption of certain foods is associated with either weight gain or weight loss over time. Regular consumption of processed foods (sweets and desserts, fries, butter, refined grains), sugary beverages, processed and unprocessed meat was associated with weight gain. Regular consumption of vegetables, fruits, whole grains, yogurt and nuts was associated with weight loss.

A more recent analysis of these study cohorts examined associations of changes in intake of overall, healthful, and unhealthful – with weight change tracked over 4-year intervals spanning more than 20 years. Adherence to an overall plant-based diet was associated with significantly less weight gain over each 4-year period, with greater benefit seen for those adhering to a healthful plant-based diet. However, an unhealthful plant-based diet (emphasising refined grains, potato/fries, sweets, sugar-sweetened drinks/juices) was associated with significantly more weight gain over the follow-up period. Similarly, in a subgroup analysis of the Nurse’s Health Study, a diet high in healthy plant-based foods was associated with less weight gain around the menopause.

Randomised studies on dietary patterns and weight management

The PCRM conducted a randomised study of a whole food plant-based (WFPB) or healthy vegan diet and compared it to the National Cholesterol Education Program recommended diet (control group). Sixty-four overweight women were included.

After 14 weeks, the mean weight loss in the WFPB diet group was 5.8kg, which was significantly greater than in the control group (weight loss 3.8kg).

Another randomised study from PCRM included 244 participants with a BMI of 25–40 who were randomised to follow either a low-fat, WFPB/vegan diet or to make no dietary changes.

After 16 weeks, the results showed that the vegan group lowered their body weight by 6.4 kg and reduced liver and muscle fat by 34% and 10%, respectively, which correlated with improvements in insulin resistance. They also increased their after-meal metabolism by 18.7%. There were no significant changes in the measured parameters in the control group.

The BROAD study was a randomised trial using a low-fat WFPB diet in a community setting for people with obesity, ischaemic heart disease or type 2 diabetes. The intervention led to a significant and sustained reduction in weight and BMI at all time points when compared to the control group with improvements sustained for the 12-month follow-up.

What is notable about all three studies mentioned is that food was not provided to participants, there was no requirement to restrict calorie intake or reduce portion size and exercise was not part of the intervention. This is especially important because many diet programs for weight loss focus on restricting calories and portion sizes. When focusing on whole-food, plant-based eating, the diet is not restrictive, but rather has an abundance of plant foods and meals, making it an enjoyable and sustainable way of eating.

A 2025 meta-analysis of randomised studies shows clear benefits for a WFPB/vegan diet for weight reduction.

How do plant-based diets help maintain a healthy weight?

1) Reduced energy density: Plant foods are lower in energy density, whilst still being high in healthy nutrients, when compared to animal-sourced foods. Most people eat the same volume of food everyday — around 1.8kg or 4lbs. So, on a plant-based diet you can generally eat to fullness whilst consuming less calories compared to other diet patterns.

2) Increased fibre intake: The increased fibre consumption on a plant-based diet is more satiating, giving the feeling of fullness with less calorie intake. Fibre also supports a healthier gut microbiome, which in turn has been associated with a healthier body weight. Fibre does not provide calories and is only present in plant foods.

3) Reduced fat intake: The lower fat intake, particularly saturated fat, can be helpful. This is because fat has nine calories per gram but carbohydrates and protein only four calories per gram.

4) Increased postprandial (post-meal) energy expenditure: Daily total energy expenditure is as follows; resting energy expenditure — 60–75% of total, physical activity — 15->30% of total, thermic (effect of food) — 10% of total. Physical activity is the energy expenditure we have most control over and the ability to change.

However, there are differences in the energy expenditure after eating, based on the diet composition. Studies have shown that a low fat, WFPB diet results in greater postprandial energy expenditure. This is because the fat content of a meal influences the action of mitochondria in the cells. Mitochondria in cells convert fuel to energy. A high fat meal adversely affects mitochondrial function resulting in reduced energy expenditure.

5) Modulation of appetite hormones: A number of hormones control our feelings of hunger and satiety. The hypothalamus, in the brain, is the control centre of hunger and satiety and hormones are produced in the hypothalamus and in the gastrointestinal tract.

Gastrointestinal hormones are involved in regulation of glucose metabolism, energy regulation, satiety, and weight management. Consumption of food triggers secretion of incretin hormones from the gastrointestinal tract, namely glucagon-like peptide-1 (GLP-1) and gastric inhibitory peptide (GIP), which enhance insulin secretion and help maintain glucose control. The satiety hormones GLP-1, peptide YY (PYY), pancreatic polypeptide (PP) and amylin control appetite and energy regulation. The release of these satiety hormones can depend on meal composition and differs between states of normal and abnormal glucose control.

A study conducted by PRCM involved a randomised crossover design and examined the effects of two energy- and macronutrient-matched meals – a processed-meat and cheese meal and a vegan meal with tofu – on gastrointestinal appetite hormones and satiety in 20 men with type 2 diabetes, 20 men with obesity, and 20 healthy men. The results showed that the vegan meal led to a greater increase in the levels of gut satiety hormones, which led to greater satiety in the participants.

Areas of continued debate

Low-carbohydrate diets

There are continued debates within the scientific community as to whether a low-carbohydrate diet (however that may be defined) is more effective than a low-fat diet. However, diet quality matters more, with different macronutrient combinations leading to similar weight loss, if the overall diet emphasises healthy foods.

There are long-term adverse effects of a low-carbohydrate diet, especially when carbohydrates are replaced by animal-sources of protein and fat. This includes elevated LDL-cholesterol, increased risk of cancers and premature death.

Genetics predict response to different diets

Another common narrative is that body weight and response to different diets is dependent on genetic factors. Both the low-carbohydrate diet and genetic theory were put to the test in the DIETFITS study, which compared weight loss on a low-fat diet with a low-carbohydrate diet. After 12 months, there was no significant difference in weight change between a healthy low-fat diet versus a healthy low-carbohydrate diet. In addition, this study examined different genes that had previously been suggested to affect response to fat and carbohydrate. However, these genes did not predict weight loss or associate with the effectiveness of either diet pattern.

GLP-1 medications and dietary strategies

GLP-1 weight loss medications have significantly changed the management of obesity. These medications are hugely effective, more so than diet and lifestyle interventions. However, it must be remembered that individuals on these medications require appropriate nutrition and lifestyle support. This is to counter the effect of reduced appetite and food intake, which leads to nutritional deficiencies, especially if diet quality is not addressed. In addition, loss of lean muscle mass can be a problem and requires adequate strength building exercise along with sufficient protein intake (1-1.5g/kg/day). This is also an opportunity to embed healthy, sustainable, lifestyle habits, because when the medications are discontinued, most of the weight is regained within a year.

Summary

1. Fruit, vegetables, whole grains, legumes and nuts are key foods associated with a healthier body weight.
2. There is robust evidence to support a plant-based diet, including healthy vegan/whole food plant-based diets, for preventing and treating overweight and obesity.
3. When using a WFPB diet for weight loss, calorie counting and portion control is generally not required making this way of eating more sustainable.
4. Meat and ultra-processed foods are associated with higher body weight.
5. Any shift towards eating more plant-based foods, whilst reducing meat intake and ultra-processed foods, is going to have a positive impact on body weight if weight loss is desired.
6. Plant-based diets can support people on GLP-1 medications maintain adequate protein and nutrient intakes

Resources

10 tips for weight management on a plant-based diet

Energy density – the key to successful weight loss

Better results, starting now. Your nutrition roadmap for GLP-1 therapy – Proveg International

Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society.

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