Vegan diet better than Mediterranean, new research finds

Eating a low-fat vegan diet reduces harmful inflammatory dietary components called advanced glycation end products (AGEs) by 73%, compared to no reduction on a Mediterranean diet, new research from the Physicians Committee for Responsible Medicine shows. published in Limits in nutrition. The decrease in AGEs on the vegan diet was associated with an average weight loss of 13 pounds, compared to no change on the Mediterranean diet.

The reduction in AGEs on the low-fat vegan diet came primarily from eliminating meat consumption (41%), minimizing added fat consumption (27%), and avoiding dairy products (14%).

“The study helps dispel the myth that a Mediterranean diet is best for weight loss,” said lead study author Hana Kahleova, MD, Ph.D., director of clinical research at the Physicians Committee for Responsible Medicine.

“Choosing a low-fat vegan diet that avoids the dairy and oils so common in the Mediterranean diet helps reduce intake of harmful advanced glycation end products, leading to significant weight loss.”

AGEs can be ingested through diet, and animal products generally contain more AGEs than plant foods. High temperature cooking under dry conditions, such as grilling, leads to significant formation of AGEs, especially in animal 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 such as heart disease and type 2 diabetes.

The new study is a secondary analysis of an earlier Physicians Committee study that compared a low-fat vegan diet with a Mediterranean diet. In the study, participants were randomly assigned to a low-fat vegan diet, which consisted of fruits, vegetables, grains and beans, or to a Mediterranean diet, which focused on fruits, vegetables, legumes, fish, low-fat dairy products and extra virgin. olive oil, for 16 weeks. Neither group had a calorie limit.

The participants then went back to their base diet for a four-week washout period before switching to the other group for another 16 weeks. Dietary AGEs were calculated from self-reported dietary intake data. 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 is 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.”

Provided by the Committee of Physicians for Responsible Medicine