by - Advanced glycation end products, generally found in higher amounts in animal-derived foods, are harmful compounds linked to insulin resistance and metabolic health issues.
- A recent study suggests that a low-fat vegan diet may be more effective in reducing AGE levels and managing weight than a Mediterranean diet, at least in the short term.
- For those who want to try a low-fat vegan diet, experts recommend gradually introducing more plant-based meals into your routine and seeking guidance from a doctor or registered dietitian to ensure balanced nutrition.
A recent study published inLimits in Nutrition suggested that a 16-week low-fat vegan diet may be significantly superior to a Mediterranean diet in reducing dietary advanced glycation end products (AGEs) and promoting weight loss.
AGEs are harmful compounds commonly found in foods cooked at high temperatures, especially in products derived from animals rather than plant products. They are linked to insulin resistance, inflammation, and oxidative stress, which can contribute to a range of
The new research is a secondary analysis of a 36-week cross-sectional trial conducted by the Physicians Committee for Responsible Medicine in 2019, comparing weight loss and cardiometabolic health outcomes from a low-fat vegan diet with a Mediterranean diet.
The results of the current study showed a significant reduction in dietary AGEs and body weight among participants on the low-fat vegan diet, while no significant changes occurred in those on the Mediterranean diet.
The results suggest that a low-fat vegan diet may have distinct benefits in the short term. However, more research is needed to determine if it is really more effective than the Mediterranean diet for long-term weight loss and overall health.
The original trial involved 62 overweight or obese adults aged 30 to 76, screened from a cohort of 506 people. Those who were already following a vegan or Mediterranean diet or had certain conditions or lifestyle factors that could affect the results were excluded.
Participants were randomly assigned to either a low-fat vegan diet or a Mediterranean diet for 16 weeks without calorie restrictions.
The low-fat vegan diet focused on plant-based foods only, including fruits, vegetables, grains and legumes, and a daily supplement of 500 micrograms of vitamin B12. He excluded animal products and added fats.
The Mediterranean diet emphasized fruit, vegetables, legumes and fish, as well as 50 grams of extra virgin olive oil daily. He resisted red and processed meat, cream, butter, margarine, sugary drinks, pastries and processed snacks.
After the initial 16 weeks, participants returned to their baseline (typical) diets for a 4-week “washout” before switching to the other diet for another 16 weeks.
During the free-living study, participants were asked to maintain consistent physical activity and medication unless otherwise directed by their doctors. They attended weekly diet classes assigned to them for nutrition education, recipes, meal plans, and group support.
The researchers tracked the participants’ body weight and composition, monitored their adherence to a self-reported diet, and registered dietitians reviewed the participants’ 3-day dietary records at four points during the trial.
In the secondary analysis, they analyzed dietary AGEs using the self-reported dietary records of the original trial. Each food item was assigned an AGE score based on a published database of AGE content, along with estimates for the less than 10% of foods not covered in the database.
The Physicians Committee analysis found significant differences in dietary AGEs and weight changes between a low-fat vegan diet and a Mediterranean diet.
The low-fat vegan diet resulted in a 73% reduction in dietary AGEs and an average weight loss of 13, while the Mediterranean diet showed no changes in AGE levels or body weight.
According to the study authors, the reduction in dietary AGEs on the low-fat vegan diet was mainly due to the elimination of meat (41%), the minimization of added fats (27%), and the avoidance of dairy products ( 14%) – known to be significant. sources of dietary AGEs.
Most of the weight loss on a vegan diet came from the loss of body fat and visceral fat—ideal adjustments in body composition to promote long-term health and reduce the risk of chronic disease.
Furthermore, the changes in dietary AGEs were associated with changes in body weight, and this link remained strong even after adjusting for total caloric intake.
When considering the lack of effects from the Mediterranean diet, it is important to consider the characteristics of the study participants.
The study authors noted that their participants were a “health-conscious group” with a relatively low intake of saturated fat to begin with.
This could explain the lack of results from the Mediterranean diet, in contrast to previous studies that reported the benefits of the Mediterranean diet compared to other diets and in different populations, such as
However, in support of the findings, previous studies have reported that a low-fat vegan diet can reduce dietary AGEs in
Ultimately, this was a study that directly compared the Mediterranean diet with a low-fat vegan diet in reducing AGEs and the associated body weight outcomes, and the authors viewed it as “hypothesis generating.”
This, along with the use of self-reported dietary data and other potential study limitations, suggests that further research is needed to confirm these new findings.
AGEs are complex compounds that form in the bloodstream when sugars react with proteins, fats, or nucleic acids – a process called glycation.
Notably, AGEs also originate from our food. In fact, most AGEs in the body are derived from dietary sources and can accumulate to harmful levels with
“[AGEs] especially abundant in animal products”, which are typically high in both protein and fat, “and foods cooked at high temperatures – especially when a rancid or rancid form occurs,” Thomas M. Holland, MD, MS, physician and assistant professor at the Rush Institute for Healthy Aging, Rush University Medical Center, said he was not involved in the study Medical News Today.
In contrast, plant-based foods tend to have lower AGE content because of their lower concentration of proteins and fats and their typically lower cooking temperatures.
Holland explained how reducing dietary AGEs, particularly by adopting a low-fat vegan diet, can help promote weight loss:
“A low-fat vegan diet, which excludes animal products, reduces fat intake, and avoids dairy, results in a significant reduction in dietary AGEs. This reduction is critical because AGEs contribute to insulin resistance, which can hinder the body’s ability to manage glucose effectively, leading to weight gain. By reducing AGEs, the body can better regulate insulin, reduce inflammation, and improve overall metabolism, which contributes to weight loss.
“The challenge with the low-fat vegan diet is its long-term sustainability,” Holland said. He noted that “On the other hand, the Mediterranean diet is often praised for its balance and ease of integration into daily life, which may be a more sustainable choice for many people.”
However, he suggested that “while a vegan diet may seem restrictive at first,” especially for those transitioning from a conventional Western diet, “it produces a wide variety of foods that are often underutilized .”
Eliza Whitaker, MS, RDN, a registered dietitian nutritionist at Dietitian Insights, who was not involved in the study, agreed and offered advice for those who want to adopt a low-fat vegan diet:
- includes a variety of fruits, non-starchy and starchy vegetables, beans, legumes, nuts, seeds, grains, and soy-based products.
- limit processed foods and read nutrition labels on prepared vegan foods to be mindful of fat intake
- supplement with vitamin B12 and talk to a healthcare provider about whether to supplement with iodine, vitamin D, and other essential vitamins and minerals
- explore new seasonings or flavors to enhance vegan foods and create similar flavor profiles and textures of animal products
- before adopting a healthy low-fat vegan diet for weight management, consult your doctor or registered dietitian to determine if this is the best approach to weight loss for you.
Both experts recommend taking a step-by-step approach that is most sustainable for you. This may mean incorporating a few low-fat vegan meals into your weekly diet and stopping there or, if you prefer, eliminating animal products altogether.
“Even if a vegan diet isn’t right for you, this study provides more evidence to support reducing your consumption of animal-based foods and increasing your consumption of plant-based foods,” Whitaker concluded.
