A new study has found that a low-fat vegan diet is more effective at reducing harmful dietary compounds and promoting weight loss than the popular Mediterranean diet.
The research, conducted by the Physicians Committee for Responsible Medicine and published in Frontiers in Nutrition, shows that a vegan diet can lower levels of advanced glycation end-products (AGEs) by 73%, compared to no reduction on the Mediterranean diet.
This decrease in AGEs was also linked to an average weight loss of 13 pounds for those on the vegan diet, while participants on the Mediterranean diet saw no change in weight.
Advanced glycation end-products (AGEs) are harmful compounds that can be absorbed through the diet, especially from animal products.
Foods that are cooked at high temperatures, such as grilled meats, tend to have high levels of AGEs.
These compounds can contribute to various health issues, including insulin resistance, weight gain, inflammation, and oxidative stress, which are linked to chronic diseases like heart disease and type 2 diabetes.
The study was a secondary analysis of a previous research project that compared the effects of a low-fat vegan diet and a Mediterranean diet. Participants were randomly assigned to follow either diet for 16 weeks.
The low-fat vegan diet included fruits, vegetables, grains, and beans, while the Mediterranean diet emphasized fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil. Neither diet restricted calorie intake.
After the first 16 weeks, participants returned to their usual diets for a four-week break before switching to the opposite diet for another 16 weeks. Researchers calculated the participants’ dietary AGEs based on their self-reported food intake.
The results showed that those on the low-fat vegan diet significantly reduced their intake of AGEs, mainly by cutting out meat, reducing added fats, and avoiding dairy products. In contrast, the Mediterranean diet did not lead to a reduction in AGEs or weight loss.
“The study helps bust the myth that a Mediterranean diet is best for weight loss,” said Dr. Hana Kahleova, the lead author of the study and 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.”
Dr. Kahleova added that the findings highlight the power of a plant-based diet in promoting health. “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. It’s a simple and delicious way to maintain a healthy weight and fight chronic disease.”
This study suggests that a low-fat vegan diet may be a more effective choice for those looking to lose weight and reduce their risk of chronic diseases.
