Evidence supporting the use of: Vegetable Protein
For the health condition: Weight Loss

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Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Vegetable protein is supported by scientific evidence for its use in weight loss, with a moderate level of certainty. Multiple studies have shown that diets higher in plant-based proteins (such as those from legumes, soy, peas, and other vegetables) can aid weight management. This effect is attributed to several mechanisms. First, plant proteins tend to be accompanied by higher fiber content, which increases satiety and reduces overall calorie intake. Second, protein itself is more satiating than carbohydrates or fats, and some research indicates that increasing protein intake—regardless of source—can support weight loss by boosting satiety and thermogenesis. Third, plant-based proteins are typically lower in calories and fat than many animal proteins. A number of randomized controlled trials (RCTs) and meta-analyses have found that plant-based diets, which are higher in vegetable protein, are associated with reduced body weight and body fat compared to omnivorous diets. For instance, a 2020 systematic review in Nutrition Reviews found that higher plant protein intake is linked with modest improvements in body composition and weight loss. However, the effects are generally modest rather than dramatic, and not all studies show significant benefits. Thus, while there is scientific support for the use of vegetable protein in weight loss strategies, the strength of evidence is moderate rather than strong, and plant protein is best considered as part of a broader dietary and lifestyle approach.

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