A new study published in Frontiers in Nutrition unveils compelling evidence that a low-fat vegan diet significantly reduces harmful inflammatory compounds, known as advanced glycation end-products (AGEs), by a staggering 73%. On the other hand, the popular Mediterranean diet, often praised for its health benefits, showed no reduction in AGEs. Furthermore, participants following the vegan diet shed an average of 13 pounds, while those adhering to the Mediterranean diet saw no changes in their weight.

AGEs, which can be ingested through diet, are more prevalent in animal products than in plant-based foods. Cooking methods involving high heat and dry conditions, such as grilling, exacerbate the formation of AGEs, especially in animal-derived foods rich in fats. Elevated levels of AGEs in the body are linked to insulin resistance, a precursor to weight gain, as well as inflammation and oxidative stress—both of which contribute to chronic conditions like heart disease and type 2 diabetes.

The dramatic drop in dietary AGEs observed in the low-fat vegan diet group can be largely attributed to the elimination of meat (accounting for 41% of the reduction), the significant reduction of added fats (27%), and the avoidance of dairy products (14%).

This research is a secondary analysis of an earlier study by the Physicians Committee, which compared the effects of a low-fat vegan diet with those of a Mediterranean diet. In this study, participants were randomly assigned to either a low-fat vegan diet—comprising fruits, vegetables, grains, and beans—or a Mediterranean diet focused on fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil, for a duration of 16 weeks. Notably, neither group was subjected to calorie restrictions. After a four-week washout period, during which participants returned to their usual diets, they switched to the opposite diet for an additional 16 weeks. Researchers calculated dietary AGEs based on self-reported food intake, assigning AGE scores to each food item using a comprehensive database of AGE content.

“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,” stated author Hannah Kahleova.

The best and healthiest diet is a whole food, plant-based diet that when containing a variety of nutritious foods, not only helps people meet nutrition and caloric needs, but also provides a multitude of health benefits.

H Kahleova et al. 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. Frontiers in Nutrition (2024). https://doi.org/10.3389/fnut.2024.1426642