A low-fat vegan diet significantly reduces harmful inflammatory compounds known as advanced glycation end-products (AGEs) by 73%, according to new findings from the Physicians Committee for Responsible Medicine, published in Frontiers in Nutrition. In contrast, the Mediterranean diet showed no reduction in AGEs. The study also linked the low-fat vegan diet to an average weight loss of 13 pounds, whereas participants on the Mediterranean diet saw no change in weight.
AGE reduction on the vegan diet resulted primarily from avoiding meat (41%), reducing added fats (27%), and eliminating dairy (14%). This research suggests that the Mediterranean diet may not be the best option for weight loss, and a low-fat vegan approach may offer superior benefits by lowering AGE intake and promoting weight loss.
According to lead study author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee, animal-derived foods and high-heat cooking methods (like grilling) lead to high levels of AGEs, especially in foods rich in fat. These compounds are associated with insulin resistance, inflammation, and oxidative stress, all of which contribute to chronic conditions like heart disease and type 2 diabetes.
The study used a secondary analysis from previous research in which participants followed either a low-fat vegan diet or a Mediterranean diet for 16 weeks, with a subsequent washout period and a crossover to the other diet for another 16 weeks. The vegan diet centered on fruits, vegetables, grains, and legumes, while the Mediterranean diet included fish, low-fat dairy, and olive oil. Both diets allowed unrestricted calorie intake. AGE levels were calculated based on dietary records, assigning AGE scores to each food based on a published AGE content database.
“Our research demonstrates that a low-fat vegan diet, rich in plant-based foods, can be an effective way to lose weight and combat chronic disease,” Dr. Kahleova concluded. “It’s a delicious, straightforward approach to managing weight and reducing AGEs.”
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