A recent study published in Frontiers in Nutrition by the Physicians Committee for Responsible Medicine reveals that a low-fat vegan diet significantly reduces advanced glycation end-products (AGEs) by 73%, compared to no reduction observed with a Mediterranean diet. This reduction in AGEs, which are associated with inflammation and chronic diseases, correlated with an average weight loss of 13 pounds for those on the vegan diet, while participants on the Mediterranean diet experienced no weight change.
The study highlights that the vegan diet’s reduction in AGEs primarily stems from the exclusion of meat (41%), minimizing added fats (27%), and avoiding dairy products (14%). Lead author Dr. Hana Kahleova, MD, Ph.D., director of clinical research at the Physicians Committee for Responsible Medicine, emphasizes that this research dispels the notion that the Mediterranean diet is superior for weight loss.
Dr. Kahleova explains that avoiding the dairy and oil prevalent in the Mediterranean diet helps lower AGE intake, leading to more effective weight loss. AGEs, which are more prevalent in animal products and formed through high-heat cooking methods, are linked to insulin resistance and chronic diseases such as heart disease and type 2 diabetes.
The study, a secondary analysis of earlier research, involved participants following either a low-fat vegan diet or a Mediterranean diet for 16 weeks, with no calorie restrictions. Participants then reverted to their baseline diets before switching to the alternative diet for another 16 weeks. AGE levels were assessed based on dietary intake records and a published AGE content database.
“Our findings suggest that adopting a low-fat vegan diet rich in fruits, vegetables, grains, and beans, while low in AGEs, is a powerful approach to weight management and chronic disease prevention,” concludes Dr. Kahleova.