No calories counting while losing weight at the same time? This is the results of the recent BROAD study in New Zealand is suggesting. Too good to be true? Read on.
In this 12 months randomized control trial published in a clinical nutrition journal Nutrition & Diabetes, participants who are on a whole food plant based diet has a significant weight loss, cholesterol improvement and improvement in blood glucose levels compared to a control group (standard care at the GP clinic).
Now the whole food plant based diet is described in the paper as such:
- whole grains, legumes, vegetables
- potatoes, sweet potato, bread, cereals and pasta
- avoid refined oils (e.g. olive or coconut oil) and animal products (meat, fish, eggs and dairy products).
- to eat until satiation (full) and no restriction on total energy intake (no calories counting)
- avoid high-fat plant foods such as nuts and avocados.
- to minimise sugar, salt and caffeinated beverages.
Nutrition per 100g: Energy 506 kJ (357 kcal), Protein 6.2 g, Fat 2.1 g of which saturates 0.3 g Carbohydrates 16.1 g of which sugars 4.3 g, Sodium 234 mg, Dietary fibre 6.2g
Ingredients: Legumes (52%) (red kidney beans, small black beans), vegetables (25%) (sweet corn, carrot), quinoa (16%), brown sugar, garlic, lemon juice, sugar, vegetable oils (sunflower, olive), salt, sweet paprika, smoked paprika (0.3%), white pepper.
What I like about it? We were in Perth for a holiday and I bought one of this as my emergency food supply. It proves to be quite handy during travelling. The bean salad is ready-to-eat (I brought camping cutlery). It is a good source of protein, fibre and legumes are excellent source of low glycaemic index carbohydrates. It is surprising filling for a small tub. It has quite a mild spiced flavour which I really like.
What I don't like about it? It is still quite high in sodium. However when you...