New research shows that a low-fat vegan diet reduces harmful advanced glycation end products (AGEs) by 73%, compared with no reduction in a Mediterranean diet, and is associated with significant weight loss. The study highlights the effectiveness of the vegan diet in reducing AGEs, primarily by eliminating meat and reducing intake of added fats and dairy products, thereby challenging the effectiveness of the Mediterranean diet in weight control and reducing AGEs in the diet.
One study shows that a low-fat vegan diet reduces inflammatory AGEs by 73% and leads to significant weight loss, challenging the often-claimed superiority of the Mediterranean diet in terms of weight loss.
New research published in Limits of nutrition from the Physicians Committee for Responsible Medicine shows that a low-fat vegan diet can reduce harmful inflammatory substances known as advanced glycation end products (AGEs) by 73%. In contrast, no reduction in AGEs was observed with a Mediterranean diet. In addition, participants on the vegan diet lost an average of 6 kg, while participants on the Mediterranean diet did not change their weight.
The reduction in dietary AGEs in the low-fat vegan diet was mainly due to the elimination of meat (41%), the minimization of added fat consumption (27%) and the avoidance of dairy products (14%).
“The study helps dispel the myth that a Mediterranean diet is best for weight loss,” says lead study author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine. “Choosing a low-fat vegan diet that eliminates the dairy and oils so common in the Mediterranean diet helps reduce intake of harmful advanced glycation end products, resulting in significant weight loss.”
Understanding AGEs and their impact
AGEs can be ingested through food, and animal products generally contain more AGEs than plant foods. Cooking with high heat in dry conditions, such as grilling, leads to the formation of AGEs, especially in foods of animal origin, which are also high in fat. High levels of AGEs in the body can contribute to insulin resistance, which can lead to weight gain. AGEs are also linked to inflammation and oxidative stress, which contribute to chronic diseases such as heart disease and type 2 diabetes.
The new study is a secondary analysis of a previous Physicians Committee study that compared a low-fat vegan diet to a Mediterranean diet. Study participants were randomly assigned to either a low-fat vegan diet consisting of fruits, vegetables, grains and beans or a Mediterranean diet focused on fruits, vegetables, legumes, fish, low-fat dairy and extra virgin olive oil for 16 weeks. Neither group had a calorie restriction. Participants then returned to their baseline diet for a four-week washout period before switching to the other group for another 16 weeks. Dietary AGEs were calculated based on self-reported food intake records. Each food was assigned AGE values using a published database of AGE contents.
“Our research shows that you can harness the power of your plate to lose weight with a low-fat vegan diet rich in fruits, vegetables, grains and beans and low in AGEs,” adds Dr. Kahleova. “It’s an easy and delicious way to maintain a healthy weight and fight chronic disease.”
Reference: “Dietary advanced glycation end products and their association with body weight in a Mediterranean diet and a low-fat vegan diet: a randomized crossover trial” by Hana Kahleova, Tatiana Znayenko-Miller, Giulianna Motoa, Emma Eng, Alex Prevost, Jaime Uribarri, Richard Holubkov and Neal D. Barnard, July 15, 2024, Limits of nutrition.
DOI: 10.3389/fnut.2024.1426642
