Total AGEs and their changes in response to both diets. MED, The Mediterranean diet; VEG, The low-fat vegan diet. Source: Limits of nutrition (2024). DOI: 10.3389/fnut.2024.1426642
A low-fat vegan diet reduces harmful inflammatory food compounds called advanced glycation end products (AGEs) by 73%, while a Mediterranean diet produces no reduction, according to a new study from the Physicians Committee for Responsible Medicine published in. Limits of nutritionThe decrease in AGEs in the vegan diet was associated with an average weight loss of 6.9 kilograms, while there was no change in the Mediterranean diet.
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 to dispel the myth that a Mediterranean diet is best for weight loss,” says lead study author Hana Kahleova, MD, Ph.D., 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 the intake of harmful advanced glycation end products, resulting in significant weight loss.”
AGEs can be ingested through food, and animal products generally contain more AGEs than plant foods. High-heat cooking under dry conditions, such as grilling, leads to the formation of significant AGEs, especially in animal foods that are also high in fat. High levels of AGEs in the body can contribute to insulin resistance, which in turn 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 an earlier Physicians Committee study that compared a low-fat vegan diet with 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 calorie restriction.
Participants then returned to their baseline diet for a four-week washout period before switching to the other group for a further 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.”
Further information:
Hana Kahleova et al., Dietary advanced glycation end products and their association with body weight in Mediterranean diet and low-fat vegan diet: a randomized crossover study, Limits of nutrition (2024). DOI: 10.3389/fnut.2024.1426642
Provided by the Physicians Committee for Responsible Medicine
Quote: Vegan diet better than Mediterranean, new research suggests (August 9, 2024), accessed August 9, 2024 from https://medicalxpress.com/news/2024-08-vegan-diet-mediterranean.html
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