Know any skinny vegetarians?

Most of us know people who are following a plant-based diet. They might call themselves flexitarians, vegetarians, plant strong, vegans, or nutritarians. Whatever the label, many of them are at healthy body weights. A recent study compared the body weights of meat eaters,  flexitarians (someone who eats meat once or twice a month but overall vegetarian), vegetarians (consuming dairy and eggs without any meats),and vegans (consuming no animal foods including no dairy or eggs). The weight standards in the study were as follows using BMI (body mass index):

• <25 is ideal weight
• 25-30 is overweight
• >30 is obese

For the five groups in the US, this study found that

• Average meat eaters had a BMI of 28.8 indicating overweight
• Average flexitarians had a BMI of 27.3 indicating overweight
• Full time vegetarians had a BMI of 25.7 indicating overweight
• Vegans had a BMI of 23. 6 indicating ideal body weight

The study notes that adding animal foods to the diet creates a 40 pound difference between meat eaters and vegans in body weight. Pretty significant difference. Also interesting is that even having meat just a few times per month can significantly increase body weight as seen in the difference between the flexitarians and the full time vegetarians.

But do vegans just eat less calories? Do they exercise more? In this study, the vegans were found to exercise less than the meat eaters yet weighed 40 pounds less. Another study found that calories are not significantly different with total plant-based diets compared with meat eaters.

So what is the secret? What factors are in plant foods that keep body weight in a healthy optimal level? What factors in animal foods cause increase weight? A 2009 study shows how 100% plant eaters could have an advantage: soy.

Fat cells were placed in a petri dish and soy isoflavones were added. As the soy concentration increased, the fat in the cells diminished. At 50 mcg of soy, fat uptake in the fat cells were almost completely fat free!

We saw this again in a study where dairy was replaced with soy. Belly fat significantly decreased in those with soy rather than dairy. Another study found that for every 10 g of meat added to the diet, there was corresponding increase in waist measurement.

So what are the isoflavone contents in foods?

• beef or chicken has 4 mcg
• veggie burgers have 4000 mcg
• dairy milk has 6 mcg
• soy milk has 6000 mcg

Here is at least one of the reasons for you know why skinny vegetarians and  plant protein eaters have flat bellies! Soy milk in your coffee anyone? Veggie burger for lunch?

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