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While veganism is much, much more than just a diet, a new study has shown that as an eating regimen, sticking to plants can help people shed those extra pounds.

Ru-Yi Huang of E-Da Hospital in Taiwan analyzed twelve randomized controlled diet trials that included 1,151 people who followed specific eating regimes for between nine and 74 weeks. Included in the dietary options were vegetarian, vegan, the Atkins diet, and those recommended by the American Diabetes Association or the U.S. National Cholesterol Education Program.

Overall, individuals assigned to the vegetarian diet groups lost around 5.5 pounds more than those who ate meat. Folks on vegan diets lost even more weight.

The findings from the analysis appear in the Journal of General Internal Medicine, published by Springer.

Springer reports: “According to Huang, the abundant intake of whole grains, fruits and vegetables might play a role in the favorable results seen in vegetarian diets. Whole-grain products and vegetables generally have low glycemic index values and don’t cause blood sugar levels to spike. Fruits are rich in fiber, antioxidants, minerals and protective chemicals that naturally occur in plants. Whole-grain products contain soluble fiber. Such so-called good fiber helps to delay the speed by which food leaves the stomach and ensures good digestion. It also allows enough nutrients to be absorbed while food moves through the intestines. Several studies have reported that fiber consumption helps with weight loss.”

The power of a plant-based diet (a low-fat one, in particular) has long been echoed by organizations such as the Physician’s Committee for Responsible Medicine, Forks Over Knives and many others. among others.  Just ask Penn Jillette!

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