A recent study published in Frontiers in Nutrition by the Physicians Committee for Responsible Medicine reveals that a low-fat vegan diet significantly reduces harmful advanced glycation end-products (AGEs) compared to a Mediterranean diet. This reduction in AGEs, which are inflammatory dietary compounds, was found to be 73% greater on the vegan diet. Additionally, participants adhering to the low-fat vegan regimen experienced an average weight loss of 13 pounds, while those on the Mediterranean diet showed no significant change in weight.
The study’s findings challenge the common belief that the Mediterranean diet is superior for weight management. The low-fat vegan diet’s success in reducing AGEs is attributed primarily to the exclusion of meat (41%), the limitation of added fats (27%), and the avoidance of dairy products (14%).
AGEs, which can be ingested through the diet, are more prevalent in animal products compared to plant-based foods. Cooking methods involving high heat and dry conditions, such as grilling, significantly increase the formation of AGEs, particularly in animal-derived foods rich in fats. Elevated levels of AGEs in the body are associated with insulin resistance, which can lead to weight gain, as well as inflammation and oxidative stress, contributing to chronic diseases such as heart disease and type 2 diabetes.
The research, a secondary analysis of a previous study by the Physicians Committee, compared the effects of a low-fat vegan diet against a Mediterranean diet. Participants were randomly assigned to either the low-fat vegan diet—comprising fruits, vegetables, grains, and beans—or the Mediterranean diet, which included fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil, over a 16-week period. Neither diet had a caloric limit. Following this period, participants returned to their baseline diets for four weeks before switching to the opposite diet for another 16 weeks. AGEs were assessed through self-reported dietary intake records and a published database of AGE content.
Dr. Hana Kahleova, MD, PhD, lead author and director of clinical research at the Physicians Committee for Responsible Medicine, underscores the benefits of the low-fat vegan diet. “Our research demonstrates that adopting a low-fat vegan diet, abundant in fruits, vegetables, grains, and beans while low in AGEs, is an effective strategy for weight loss and combating chronic disease. It offers a straightforward and enjoyable approach to maintaining a healthy weight.”
