A recent study published in Frontiers in Nutrition suggests that a 16-week low-fat vegan diet may be more effective at reducing dietary advanced glycation end-products (AGEs) and promoting weight loss compared to a Mediterranean diet. AGEs are harmful compounds found in foods cooked at high temperatures, particularly in animal-derived products, and are associated with insulin resistance, inflammation, and chronic diseases. The study conducted by the Physicians Committee for Responsible Medicine compared the weight loss and cardiometabolic health outcomes of a low-fat vegan diet to a Mediterranean diet in 62 adults with overweight or obesity. The results showed a significant reduction in AGE levels and body weight among participants on the low-fat vegan diet, while those on the Mediterranean diet experienced no significant changes.
Participants in the study were randomly assigned to a low-fat vegan diet or a Mediterranean diet for 16 weeks without calorie limitations. The low-fat vegan diet included plant-based foods and a vitamin B12 supplement, while the Mediterranean diet focused on fruits, vegetables, legumes, and fish along with extra-virgin olive oil. After the initial 16 weeks, participants returned to their baseline diets for 4 weeks before switching to the opposite diet for another 16 weeks. The researchers tracked participants’ body weight and composition, monitored their diet adherence, and analyzed dietary AGEs using self-reported diet records. The low-fat vegan diet resulted in a 73% reduction in dietary AGEs and an average weight loss of 13 pounds, while the Mediterranean diet showed no changes in AGE levels or body weight.
The decrease in dietary AGEs on the low-fat vegan diet was primarily attributed to eliminating meat, minimizing added fats, and avoiding dairy products, which are known sources of AGEs. Most of the weight loss on a vegan diet came from losing body fat and visceral fat, which are important for long-term health and reducing chronic disease risks. The study found a strong correlation between changes in dietary AGEs and body weight, even after adjusting for overall calorie intake. The participants in the study were noted to be health-conscious individuals, which might explain the lack of results from the Mediterranean diet, contrary to previous studies that reported its benefits. Further research is needed to confirm the findings and understand the long-term effects of a low-fat vegan diet on weight loss and health outcomes.
Advanced glycation end-products (AGEs) are compounds formed in the bloodstream when sugars react with proteins, fats, or nucleic acids, with dietary sources being a major contributor. Animal products cooked at high temperatures are particularly high in AGE content, whereas plant-based foods generally have lower levels due to their lower concentrations of proteins and fats and lower cooking temperatures. This study highlights the potential benefits of reducing dietary AGEs through a low-fat vegan diet, which can help with weight loss by improving metabolism, reducing inflammation, and regulating insulin. Although a vegan diet may initially seem restrictive, it offers a wide variety of foods that can be enjoyed with careful planning and supplementation.
While a low-fat vegan diet may have short-term advantages in reducing AGEs and promoting weight loss compared to a Mediterranean diet, the long-term sustainability of the diet should be considered. The Mediterranean diet is often praised for its balance and ease of integration into everyday life, making it a more sustainable option for many people. Both diets have their advantages, and individuals should choose the approach that aligns with their preferences and health goals. Gradually incorporating more plant-based meals into your routine and seeking guidance from a healthcare provider or dietitian can help ensure balanced nutrition and long-term success in managing weight and promoting overall health. Ultimately, reducing consumption of animal-based foods and increasing plant-based foods can be beneficial for weight management and overall well-being.
