Better Than the Mediterranean
By Physicians Committee for Responsible Medicine
The study highlights the vegan diet’s effectiveness in cutting down AGEs
primarily by eliminating meat and reducing the intake of added fats and dairy
products, challenging the efficacy of the Mediterranean diet in weight
management and reduction of dietary AGEs.
A study finds that a low-fat vegan diet cuts down
inflammatory AGEs by 73% and leads to significant weight loss, challenging the
weight loss superiority often claimed for the Mediterranean diet.
New research published in Frontiers in Nutrition by the Physicians Committee for Responsible Medicine reveals that a low-fat vegan diet can reduce harmful inflammatory compounds known as advanced glycation end-products (AGEs) by 73%.
In contrast, no reduction in AGEs was observed with
a Mediterranean diet. Additionally, participants on the vegan diet experienced
an average weight loss of 13 pounds, while those on the Mediterranean diet saw
no change in weight.
The reduction of dietary AGEs on the low-fat vegan diet came mainly from excluding the consumption of meat (41%), minimizing the consumption of added fats (27%), and avoiding dairy products (14%).
“The study helps bust 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 avoids the dairy and oil so common in the
Mediterranean diet helps reduce intake of harmful advanced glycation
end-products leading to significant weight loss.”
Understanding AGEs and Their Effects
AGEs may be ingested through the diet, and animal products
are generally higher in AGEs than plant foods. Cooking with high heat under dry
conditions, such as grilling, leads to the significant formation of AGEs,
especially in animal-derived foods, which are also rich in fats. High amounts
of AGEs circulating 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 like heart disease and type
2 diabetes.
The new research is a secondary analysis of a previous Physicians Committee study comparing a low-fat vegan diet to a Mediterranean diet. The study randomly assigned participants to either a low-fat vegan diet, which consisted of fruits, vegetables, grains, and beans, or a Mediterranean diet, which focused on fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil, for 16 weeks. Neither group had a calorie limit.
Participants then went back to their baseline diets for a
four-week washout period before switching to the opposite group for an
additional 16 weeks. Dietary AGEs were calculated based on self-reported dietary
intake records. AGE scores were assigned to each food item, using a published
database of AGE content.
“Our research shows that you can use the power of your plate
to lose weight with a low-fat vegan diet that’s rich in fruits, vegetables,
grains, and beans and low in AGEs,” adds Dr. Kahleova. “It’s a simple and
delicious way to maintain a healthy weight and fight chronic disease.”
Reference: “Dietary advanced glycation end-products and
their associations with body weight on a Mediterranean diet and low-fat vegan
diet: a randomized, cross-over trial” by Hana Kahleova, Tatiana
Znayenko-Miller, Giulianna Motoa, Emma Eng, Alex Prevost, Jaime Uribarri,
Richard Holubkov and Neal D. Barnard, 15 July 2024, Frontiers in
Nutrition.
DOI:
10.3389/fnut.2024.1426642
