Low-Fat Vegan Diet Proven to Reduce Harmful Compounds and Promote Weight Loss, Outperforming Mediterranean Diet

A low-fat vegan diet significantly reduces harmful inflammatory compounds known as advanced glycation end-products (AGEs) by 73%, while a Mediterranean diet shows no reduction, according to new research by the Physicians Committee for Responsible Medicine published in Frontiers in Nutrition. This reduction in AGEs on the vegan diet is linked to an average weight loss of 6 Kilograms, whereas the Mediterranean diet results in no weight change. The reduction in dietary AGEs on the low-fat vegan diet was primarily due to eliminating meat (41%), reducing added fats (27%), and avoiding dairy products (14%).

“The study dispels the myth that the Mediterranean diet is the best for weight loss,” says lead author Hana Kahleova, MD, PhD, director of clinical research at the Physicians Committee for Responsible Medicine. “Opting for a low-fat vegan diet, which excludes the dairy and oil prevalent in the Mediterranean diet, helps lower the intake of harmful advanced glycation end-products, leading to significant weight loss.”

AGEs can be consumed through the diet, with animal products typically containing higher levels than plant-based foods. Cooking methods involving high heat and dry conditions, such as grilling, significantly increase the formation of AGEs, particularly in fatty animal-derived foods. Elevated levels of AGEs in the body can lead to insulin resistance, potentially causing weight gain. Additionally, AGEs are associated with inflammation and oxidative stress, which are linked to chronic diseases like heart disease and type 2 diabetes.

The new research is a secondary analysis of an earlier Physicians Committee study that compared a low-fat vegan diet with a Mediterranean diet. Participants were randomly assigned to follow either a low-fat vegan diet, consisting of fruits, vegetables, grains, and beans, or a Mediterranean diet, which included fruits, vegetables, legumes, fish, low-fat dairy, and extra virgin olive oil, for 16 weeks. Neither group had calorie restrictions. After a four-week washout period, participants switched to the opposite diet for another 16 weeks. Dietary AGEs were calculated based on self-reported dietary intake records, with AGE scores assigned to each food item using a published database of AGE content.

“Our research demonstrates that a low-fat vegan diet, abundant in fruits, vegetables, grains, and beans, and low in AGEs, can effectively aid in weight loss,” says Dr. Kahleova. “It’s an easy and tasty method to maintain a healthy weight and combat chronic diseases.”